Episodes

3h ago

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach who finally speaks midlife women’s language. Learn how to design workouts that balance hormones that actually get results for women in menopause. Other Episodes You Might Like: Previous Episode - Questions to Ask Your Menopause Fitness Coach (& Questions a Coach Should Ask You) Next Episode - Why Those Holiday Meals Make You Miserable (It’s Not the Calories) More Like This - Heal Your Gut, Save Your Brain Resources: Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong . For eye and brain health, Debra recommends Screenfit. Rewire your brain for energy and discover why feeling tired, foggy, or flat after 50 is not “just aging” — it’s often a nervous system issue hiding in plain sight. In this episode, we dig into how your brain, body, and lifestyle are constantly talking to each other, shaping your energy, focus, sleep, and resilience in midlife. You’ll learn why mindset alone isn’t enough, how stress and recovery actually reprogram your brain, and where many well-meaning wellness habits are silently working against you. If you’re ready to stop powering through and start working with your biology, it’s time to rewire your brain for energy. My Guest: Dr. Patrick K. Porter, Ph.D. , is the founder and creator of BrainTap®, a pioneering brainwave entertainment technology designed to optimize mental performance, reduce stress, and improve sleep. With over four decades of experience in neuroscience and personal development, Dr. Porter has authored multiple books and guided millions worldwide in harnessing the brain’s neuroplasticity to live healthier, more vibrant lives. His latest book, The Brain Fitness Blueprint (releasing October 21, 2025), explores how to train the brain for clarity, resilience, and sustainable energy at any age. Questions We Answer in This Episode: [00:09:37] What is brain harmonizing? [00:14:35] How do we start having a “mindset”? [00:16:53] What is the gut brain? [00:24:53] How can someone make changes on how they think [00:29:50] How can someone be aware of their thoughts? What do we do with negative thoughts? [00:33:20] How can listeners use technology like BrainTap to support long-term brain and body health? [00:38:25] What do screens and AI do to us?

4d ago

This episode is sponsored by AirDoctor . Head to https://AirDoctorPro.com and use promo code FLIPPING50 to get UP TO $300 off today ! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty—an $84 value, free! Other Episodes You Might Like: Previous Episode - Women's Health Researcher Abbie Smith-Ryan on Protein & Exercise for Longevity Next Episode - How to Rewire Your Brain for Energy, Focus, and Longevity After 50 More Like This - 5 Menopause Fitness Questions You Want Answered Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Join the Flipping50 Insiders Facebook Group . Connect with other women navigating menopause fitness and get daily tips and support. Ask your menopause fitness coach the right questions, and everything about your workouts — and your results — can change. Hiring a fitness coach during menopause isn’t about finding someone who can make you sweat — it’s about finding someone who understands how hormonal changes affect recovery, muscle, fat loss, bone, and energy. Menopause shifts recovery, exercise volume, protein needs, and even which workouts can quietly work against you. If you want smarter training instead of harder training, this episode will redefine how you ask your menopause fitness coach.

Dec 16

This episode is sponsored by AquaTru . Go to https://AquaTru.com/Flipping50 now for 20% off (your purifier) using promo code FLIPPING50 . AquaTru even comes with a 30-day best-tasting water guarantee. Other Episodes You Might Like: Previous Episode - EveryDay Home Health: How I Wellness-Proofed My New House Next Episode - Questions to Ask Your Menopause Fitness Coach (& Questions a Coach Should Ask You) More Like This: Muscle Mass and Strength Gains After Menopause How Much How Fast? Exercise Recovery After 40: Connective Tissue in Menopause Finding Exercise Motivation After Menopause Resources: The Flipping 50 VIP Membership is now open! Join the first and original exclusively made-for-women in menopause and beyond fitness community. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong . The growing body of knowledge around midlife women’s fitness and longevity is in part due to women’s health researcher Abbie Smith-Ryan. I’m thrilled to host her and share a few of the insights from her work. She’s instrumental in bringing directly to you from the lab the practical ways you can change your next workout and your routine this week for a better future. My Guest: Dr. Abbie E. Smith-Ryan, PhD , is a Professor of Exercise and Sport Science who leads an innovative research lab focused on body composition, metabolism, sport nutrition, and exercise performance—particularly for women across the lifespan. She has published over 220 peer-reviewed studies and is a nationally recognized leader in sports science, with multiple awards from the National Strength and Conditioning Association. Questions We Answer in This Episode: [00:04:28] How has entering midlife changed how Abbie views her own research? [00:06:34] Why do postmenopausal women often need more training volume to change body composition — and how do we balance that with recovery? [00:14:54] Is high-intensity training actually helpful for midlife women — and how do we know when intensity is helping versus hurting? [00:14:46] Does walking really burn more fat — or is that one of the biggest myths in exercise science? [00:21:02] What is metabolic inflexibility, and why do so many midlife women struggle to burn fat even when they’re exercising and eating “right”? [00:23:52] Why does protein before exercise improve fat oxidation, energy, and muscle preservation — especially after 40? [00:32:43] What’s the one piece of science every midlife woman should understand to immediately improve how she trains and fuels?

Dec 14

Connect with Flipping 50: Facebook Group - Flipping50 Insiders Instagram - @Flipping50TV YouTube - @Flipping50TV Other Episodes You Might Like: Previous Episode - Sleep Tips That Actually Work: Night-Waking Solutions Next Episode - Women's Health Researcher Abbie Smith-Ryan on Protein & Exercise for Longevity More Like This - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now Resources: Grab the wellness must-haves I swear by. Use the links to enjoy exclusive Flipping 50 discounts! BiOptimizers Magnesium Breakthrough – enjoy 15% off BlueSkyCBD – enjoy 20% off AquaTru Water Filter – enjoy 20% off AirDoctor Purifier – enjoy $300 off Screenfit – enjoy 10% off Power Plate – enjoy 20% off If you’ve ever wondered what it really looks like to have wellness-proofed my new house, this episode spills every secret. I’m sharing the exact tools that kept my energy, sleep, and sanity intact. From the supplements I refused to pack until the last minute to the first things I set up the moment I walked through the door. If you’re craving a home that supports your hormones, your metabolism, and your midlife mindset, you’re in the right place. Let’s dive into the real-life essentials that helped me wellness-proofed my new house—and can help you do it too.

Dec 12

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach who finally speaks midlife women’s language. Learn how to design workouts that balance hormones that actually get results for women in menopause. Other Episodes You Might Like: Previous Episode - Harnessing Emotional Energy to Navigate Midlife Health & Hormonal Shifts Next Episode - EveryDay Home Health: How I Wellness-Proofed My New House More Like This - Progressive Relaxation in Menopause: A Unique Practical Podcast Episode Resources: Get your BIOptimizers Magnesium Breakthrough here and use promo code FLIPPING50 during checkout to save 15%. Link: https://www.bioptimizers.com/flipping Get your Blue Sky CBD here for 20% off . Link: https://www.flippingfifty.com/blueskycbd Get your Sunlighten Sauna here!

Dec 9

This episode is sponsored by BIOptimizers . BIOptimizers is having its 12 Days of Wellness Sale. Go to https://bioptimizers.com/flipping and get your Magnesium Breakthrough today and the limited time free gifts. If the promo has passed, you’re still covered with my exclusive code FLIPPING50 that always gets you at least 15% off . Other Episodes You Might Like: Previous Episode - What's Still Missing from Women's Fitness Programs Next Episode - Sleep Tips That Actually Work: Night-Waking Solutions More Like This How to Find a Positive Body Mindset While Menopause Changed Everything What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Resources: Grab your Holiday Open House and Gift Guide here! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Get your GEM Wearble here to truly know your emotional and energetic state. Use code: DEBRA and get 10% off. Harnessing emotional energy isn’t just a mindset shift—it’s a midlife superpower waiting for you to tap into it. What if the emotions you’ve been pushing aside are quietly stealing more vitality than any workout or supplement can replace? Today’s guest shares the unexpected science of how feelings, energy leaks, and hidden stress patterns shape your midlife experience more than you think. You’ll hear surprising research, real-life stories, and tools that might finally explain why you’re “doing all the things” but still not feeling like yourself. If you’re ready to shift from depletion to empowerment, this is your guide to harnessing emotional energy My Guest: Harry Massey is a quantum wellness visionary, bioenergetics pioneer, and Founder & CEO of Energy4Life. After an accident left him bedridden for nearly a decade, he discovered and developed cutting-edge physics-based solutions that helped him recover fully and now help thousands worldwide. Through the GIST Process™ and innovative tools like the GEM Wearable™ and miHealth device, Harry helps individuals detect and correct emotional energy imbalances in real time—supporting hormonal harmony, stress reduction, and healthy aging. His work bridges science, mindset, and technology to empower people to thrive at every life stage. Questions We Answer in This Episode: [00:04:00] What is emotional energy? [00:10:35] How does emotional energy impact hormone balance and overall health during midlife? [00:14:40] Can you explain what the GEM Wearable is and how does it work? [00:24:50] What is the GIST Process™, and how can women in midlife apply it daily for better health outcomes? [00:31:00] Why is bioenergetics a game-changer for managing menopause symptoms, muscle mass, and brain health? [00:34:40] What simple energy-shifting practices can women 45–70 start today for more vitality and resilience?

Dec 5

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach who finally speaks midlife women’s language. Learn how to design workouts that balance hormones that actually get results for women in menopause. Other Episodes You Might Like: Previous Episode - Thyroid Health Next Episode - What's Still Missing from Women's Fitness Programs More Like This: What They Don’t Teach Trainers About Exercise Prescription The ONE Thing Your Menopause Fitness Routine Is Missing Effects of Menopause Exercise on 12 Hallmarks of Aging Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Get the Exercise RX for Women Over 40 and master the programming variables that make or break results for women in midlife! Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. Women’s fitness programs don’t always tell the truth about what really works in menopause—and that’s exactly why this episode matters. If you’ve been working out harder, longer, or “like you used to” and still not seeing results, consider this your turning point. Midlife fitness isn’t about doing more—it’s about doing what actually works with your hormones, your energy, and your real life. Let’s talk about how the right women’s fitness programs can finally help you feel stronger, sleep deeper, tone faster, and love your workouts again.

Dec 2

This episode is sponsored by BIOptimizers . BIOptimizers is having its 12 Days of Wellness Sale. Go to https://bioptimizers.com/flipping and get your Magnesium Breakthrough today and the limited time free gifts. If the promo has passed, you’re still covered with my exclusive code FLIPPING50 that always gets you at least 15% off . Other Episodes You Might Like: Previous Episode - The ONE Thing Your Menopause Fitness Routine Is Missing Next Episode - What's Still Missing from Women's Fitness Programs More Like This - How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones Resources: Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Join Flipping 50 Menopause Fitness Specialist® to become a coach! Let’s go straight to the thyroid health answers you’ve been missing. You’ll hear the truth about fasting, stress, gut health, and why “normal labs” may be anything but normal for you. We’re connecting the dots between what you feel and what your thyroid is actually doing behind the scenes. Finally understand what’s really driving your thyroid health. My Guest: McCall McPherson is a leading physician associate and entrepreneur in thyroid, hormone, and metabolic health. As the Founder of Modern Thyroid Clinic and Modern Weight Loss, and leader of the advocacy platform Thyroid Nation, McCall combines functional medical expertise with personal experience to offer innovative solutions to complex thyroid and hormonal issues as well as a unique and balanced approach to overall wellness. Her passion for delivering customized thyroid treatment stems from years of personal suffering due to the mismanagement of her own hypothyroidism. McCall is a TEDx speaker, has been honored on the 2024 and 2025 Inc. 5000 lists, is a 2025 Top 500 Inc. Female Founder and is the host of the Modern Thyroid & Wellness podcast. Questions We Answer in This Episode: [00:03:22] What is Thyroid and what are its functions? [00:05:13] How might we unintentionally harm our thyroid by doing things we believe are healthy—and which of those effects can be reversed [00:10:00] Does intermittent fasting help with thyroid issues? [00:21:47] Which lab tests give the most accurate picture of thyroid function? [00:29:22] Why might someone on thyroid medication still not feel well? [00:33:40] How often should women test their thyroid? [00:37:24] What’s your perspective on GLP-1 medications and how they relate to thyroid health?

Nov 28

Other Episodes You Might Like: Previous Episode - The Perimenopause Brain Health Window with Mariza Snyder Next Episode - Thyroid Health with McCall McPherson More Like This: Exercise Recovery After 40: Connective Tissue in Menopause Effects of Menopause Exercise on 12 Hallmarks of Aging 5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau Resources: Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises. Join Flipping 50 Menopause Fitness Specialist® to become a coach! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. If you’ve been doing all the right things but still not seeing the results you deserve, this episode will show you exactly what your menopause fitness routine is missing. You’re eating right, lifting weights, walking, and following all the “they say” advice — yet your metabolism, muscle tone, or energy still feels stuck. Today, I’m revealing the one game-changing ingredient most midlife women overlook. No… it’s not another supplement, diet tweak, or fancy fitness app. You’ll hear why your workouts may be quietly working against you. You’ll understand why your menopause fitness routine is missing this essential piece — and how adding it back brings your energy, metabolism, and confidence roaring back.

Nov 25

Other Episodes You Might Like: Previous Episode - Why I Recommend Carbs at Night in Menopause Next Episode - The ONE Thing Your Menopause Fitness Routine Is Missing More Like This: Six Powerful Ways To Keep Your Perimenopause Brain Sharp Kill Cravings and Boost Energy with Essential Oils with Dr Mariza Snyder Resources: Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong . For my brain, I use Qualia supplements! It elevates my health, energy, and performance at the cellular level. The perimenopause brain health window is the topic today and the guest is Dr Mariza Snyder. We are sharing deep intel from her most recent book, The Perimenopause Revolution. Among other things I ask her about why the brain is such a hinge on which the big door of mental health and dementia swings for women… and what we can do about it. By the end, you’ll understand how to make the most of your perimenopause brain health window. My Guest: Dr. Mariza Snyder is a powerhouse advocate for midlife women, leveraging 17+ years as a practitioner, author, and speaker to spark a massive movement for women in perimenopause and beyond. With her top-rated Energized with Dr. Mariza podcast (13 million downloads) and a passionate social media audience of over 400K and 8 million monthly views, she’s a trusted guide—offering science-backed solutions for perimenopause and metabolic health. Questions We Answer in This Episode: [00:01:34] Your recent book, The Perimenopause Revolution , reframes midlife. What inspired you personally to write it and what you hope women will take away? [00:09:38] How do overlooked neuroendocrine shifts in perimenopause affect the brain—and why does this brain change matter? [00:13:38] What are neurotransmitters? [00:17:20] What are some of the most effective strategies women can use during perimenopause to protect their brain health and support long-term cognitive function? [00:23:43] How can women in their 20s-30s prepare for perimenopause [00:25:42] What is the decade when proactive prevention truly begins?

Nov 21

This episode is sponsored by BIOptimizers and AirDoctor . Go to https://bioptimizers.com/flipping and use code: FLIPPING50 for 15% off . But if you want the biggest savings and gifts, load up your cart now and checkout between Nov 23rd and Dec 3rd to lock-in an even bigger discount of 25% off . Head to https://AirDoctorPro.com and use promo code FLIPPING50 to get UP TO $300 off today ! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty—an $84 value, free! Other Episodes You Might Like: Previous Episode - From Cancer to Coaching Women Through Change with Eliza Riley Next Episode - Perimenopause Brain: The Brain Health Window with Mariza Snyder More Like This: Where Protein Recommendations for Women Come From? Is it Carbs or Keto? What to Eat for Menopause Fitness Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Carbs at night in menopause may sound like breaking every rule you were ever taught, but today we’re flipping that script with science If you’ve been avoiding anything starchy after 3 or 6 PM, this is your permission slip to breathe. In this episode, we’re diving into the sweet spot where better sleep, calmer cortisol, muscle support, and even better digestion all meet. So let’s get you the truth about why carbs at night in menopause might just be your new best friend.

Nov 18

This episode is sponsored by AquaTru . AquaTru removes what most filters miss, including forever chemicals, microplastics, lead, and more. They use 4-stage reverse osmosis technology with most customers saying it’s the best tasting water they’ve had. Get a 20% discount by using promo code Flipping50 at checkout. Other Episodes You Might Like: Previous Episode - 10 Things We Learned from Wearing a CGM, So You Don’t Have To Next Episode - Why I Recommend Carbs at Night in Menopause More Like This - How to Find a Positive Body Mindset While Menopause Changed Everything Resources: Join The Holistic Menopause Solutions Summit on Dec 1 to 5, 2025 . Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Short & Easy Exercise videos in this 5 Day Flip Challenge . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community . When a life-altering diagnosis becomes the doorway to a completely new mission, you get a story like this one — from cancer to coaching women. This episode dives into the moments that force us to pause, listen, and choose ourselves after years of putting everyone else first. Trust your body, honor your intuition, and make small, sustainable changes that shift everything. Get ready for inspiration wrapped in truth, compassion, and actionable hope — this episode is the path of Eliza Riley from cancer to coaching women. My Guest: Eliza Riley is a holistic health and menopause coach who helps women navigate hormone shifts and reclaim their energy through simple, sustainable lifestyle changes. After overcoming cancer, Eliza discovered the power of small, consistent habits to create big transformation — and now she teaches women how to do the same. Her coaching blends practical nutrition, mindset work, and everyday strategies to help women feel like themselves again without restriction or overwhelm. She’s the founder of Menopause & Chill and host of the Holistic Menopause Solutions Summit. Questions We Answer in This Episode: [00:04:51] You’ve been open about how your own cancer journey reshaped your approach to health. Can you share a bit about that experience and how it led you to the work you do now? [00:19:26] You talk a lot about the power of small shifts — what does that mean in practice, and why do you think women often overlook the little things? [00:24:50] What are a few of those small shifts that can make the biggest difference for women going through perimenopause or menopause? [00:28:15] You often say healing doesn’t have to be hard. What are some ways women can make lifestyle changes feel easier and more sustainable? [00:30:28] How do you help women move from frustration or fear about their bodies into confidence and trust again? [00:34:07] You’re also hosting the Holistic Menopause Solutions Summit — how does that event tie into the message you’re sharing here today?

Nov 14

This episode is sponsored by HERS . HERS connects you with licensed healthcare professionals who create personalized treatment plans for your weight loss, hair growth, mental health, and skincare needs. Visit https://www.forhers.com/flipping to get your personalized treatment plan. Other Episodes You Might Like: Previous Episode - The Menopause Gut Health Fix You Did Not See Coming Next Episode - From Cancer to Coaching Women Through Change with Eliza Riley More Like This: 28-Day CGM Experiment: What I Learned This Time Answers to Your CGM Questions: For Nondiabetics Resources: Join the next CGM Challenge on January 1, 2026. Using this link gives you freebies and support! Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. What we learned from wearing a CGM might just flip everything you thought you knew about food, sleep, and stress in midlife. Wearing a CGM is becoming a “thing.” It’s almost trending. I wish every doctor would recommend wearing a CGM to patients. After completing a 28-day Continuous Blood Glucose Monitor (CGM) and Blood Sugar Challenge , I’m sharing exactly what they learned from wearing a CGM on day 29.

Nov 11

This episode is sponsored by BIOptimizers . Go to https://bioptimizers.com/flipping and use code: FLIPPING50 for 15% off . But if you want the biggest savings and gifts, load up your cart now and checkout between Nov 23rd and Dec 3rd to lock-in an even bigger discount of 25% off . Other Episodes You Might Like: Previous Episode - Exercise Recovery After 40: Connective Tissue in Menopause Next Episode - 10 Things We Learned from Wearing a CGM, So You Don’t Have To More Like This: Heal Your Gut, Save Your Brain It’s Not Too Late to Overcome Gut Issues in Midlife Everything You Didn’t Know About Your Menopause Gut Health (and Need to) The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause Resources: Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Don't know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes and smart decisions about your exercise time and energy. Aimee Apigan’s Book - Biology of Trauma If you’ve been feeling off, it might be time for a Menopause Gut Health Fix — because when your gut’s not in great shape, neither are you. Menopause gut health changes are so common yet the confusion and controversy is just as wide spread. In this episode, I bring back a guest who also advises Gwyneth Paltrow. Got your attention? Good. Here’s why you want to listen: we talk about fiber, collagen, digestive enzymes, stomach acids and if you hang in there til the end one more thing related to menopause gut health fix you may not see coming. My Guest: Esther Blum is an Integrative Dietitian, bestselling author and keynote speaker who helps women find the light at the end of the vaginal tunnel through nutrition, hormones and self-advocacy. Known as Gwyneth Paltrow’s menopause mentor, Esther has appeared on the Today Show, ABC-TV, and Good Day NY and is frequently quoted in goop, Oprah Daily, Well + Good, and Forbes. Questions We Answer in This Episode: [00:05:27] What signs show a woman’s under-fueled in fiber, and how can she boost it without bloating or gut backlash? [00:30:30] Collagen’s everywhere — where does it truly deliver for women over 45, and what needs to be in place for results? [00:18:11] How do you know if enzymes or Betaine HCl are really needed, and what mistakes do pros make here? [00:33:05] What is your stand on diet culture? For women “doing everything right,” what hidden weak link keeps results stuck? [00:40:09] What’s next in gut-hormone science midlife women should watch before it hits mainstream?

Nov 7

This episode is sponsored by HERS . HERS connects you with licensed healthcare professionals who create personalized treatment plans for your weight loss, hair growth, mental health, and skincare needs. Visit https://www.forhers.com/flipping to get your personalized treatment plan. Other Episodes You Might Like: Previous Episode - How Healthy Skin Contributes to Healthy Aging Next Episode - Menopause Gut Health More Like This: What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Better Strength and Metabolism in Midlife Through More Rest and Recovery Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment tests you can do in minutes. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track! Don't know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes and smart decisions about your exercise time and energy. If you're exercising but ending up sore, tired, or injured more often, this episode reveals what actually works for exercise recovery after 40. I’m giving you another take on rest and recovery. It isn’t just about rest days—it’s about smarter, science-backed recovery that supports your changing hormones and connective tissue. Your needs for exercise recovery after 40 isn’t exactly the same as everyone else. Know what works for you!!

Nov 4

Other Episodes You Might Like: Previous Episode - Bone Density Updates for Women Over 50 Next Episode - Exercise Recovery After 40: Connective Tissue in Menopause More Like This - Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin Resources: Keep your skin healthy, strong and resilient as you age with OneSkin . Visit http://oneskin.co/FLIPPING50 and use code FLIPPING50 for 15% off your first purchase . Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track! Healthy skin can be elusive in menopause due to declining estrogen levels and lower collagen production. It doesn’t mean you have to settle but it might be time for a change and better understanding of how to care for it. If you deal with crepey skin, thinning skin, more visible lines and wrinkles, this is for you. Keep your healthy skin at every age My Guest: Alessandra Zonari, PhD , is a leading expert in stem cell biology and skin regeneration, driven by a personal mission to transform the way we age. Her journey began in Brazil, where she witnessed the impact of age-related diseases on her family, inspiring her to explore the connection between cellular health and longevity. As co-founder and CSO of OneSkin, Alessandra develops groundbreaking skin care products that target cellular senescence, one of the key hallmarks of skin aging. Connect with Alessandra: Interested in trying OneSkin ? Visit http://oneskin.co/FLIPPING50 and use code FLIPPING50 for 15% off your first purchase . Website - One Skin Instagram - @oneskin.co LinkedIn - One Skin

Oct 31

This episode is sponsored by HERS . HERS connects you with licensed healthcare professionals who create personalized treatment plans for your weight loss, hair growth, mental health, and skincare needs. Visit https://www.forhers.com/flipping to get your personalized treatment plan. Other Episodes You Might Like: Previous Episode - The Menopause Metabolic Shift No One's Talking About Next Episode - How Healthy Skin Contributes to Healthy Aging More Like This: What’s Too Late for Bone Density? Whole Body Vibration for Women over 50 Whole Body Vibration for Longevity in Women 40+ Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Unlock the power of nano vibrations with Power Plate . Get 20% discount off by using promo code Flipping50 at checkout. You’ve probably been told bone loss is inevitable after menopause, but let’s flip that script — I’m here to share the science on bone density updates for women over 50. We can reverse bone loss. We are not fragile.

Oct 28

This episode is sponsored by BIOptimizers . BIOptimizers Magnesium Breakthrough contains an optimal ratio of all 7 types of Magnesium, formulated for maximum absorption. Get a 15% discount by using promo code Flipping50 at checkout. Other Episodes You Might Like: Previous Episode - Effects of Menopause Exercise on 12 Hallmarks of Aging Next Episode - How Healthy Skin Contributes to Healthy Aging More Like This - The Exercise Crisis Destroying Women’s Metabolisms (And How to Fix It with Just 2 Workouts) Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Existential Kink : Unmask Your Shadow and Embrace Your Power Thrive in your midlife despite the menopause metabolic shift no one is talking about. In this episode, we’re going beyond how “hormones affect metabolism” to uncover the cellular cascade most practitioners miss. Ever wonder why resistance training suddenly stops working, why your chronic cardio habit might be sabotaging results, or how overtraining is leaving you exhausted? My guest brings the research—and the real science—behind peptides versus the marketing hype. If you’re ready to flip the switch on the menopause metabolic shift, you’ll love what this episode reveals about your true strength, energy, and power in midlife. My Guest: Dr. Melissa Grill-Petersen, DC, MS, BCHH is a chiropractor, longevity researcher, and co-founder of Peptide University—where she educates clinicians worldwide on cutting-edge peptide and regenerative medicine. She's the creator of the BioHealthSpan Model, a TEDx speaker, and best-selling author of The Codes of Longevity . For over 25 years, she's been translating longevity science into protocols that help us live not just longer, but better. Questions We Answer in This Episode: [00:07:18] What’s the most surprising thing about women’s metabolic response in perimenopause—and what does it teach us about when to intervene? [00:13:07] How does mindset act as a “longevity molecule,” and can changing how we think about aging actually shift biological markers like HRV and inflammation? [00:21:05] What’s really happening when overtraining backfires, HRV tanks, and fatigue sets in—and how can you fix it without just “doing less”? [00:33:39] For women who’ve stopped moving, what’s the minimum effective dose of exercise to restart metabolic signaling—and does walking really make a difference? [00:37:55] Why can “doing everything right” still fail—what causes resistance training to stop working in midlife? [00:41:47] What’s the biggest mistake practitioners make when trying to “fix” a woman’s metabolism in midlife?

Oct 24

This episode is sponsored by AirDoctor and HERS . AirDoctor purifies your home’s air quality by capturing microscopic particles and eliminates 99.55% tested viruses and bacteria. Get $300 off by using promo code Flipping50 at checkout. HERS connects you with licensed healthcare professionals who create personalized treatment plans for your weight loss, hair growth, mental health, and skincare needs. Visit https://www.forhers.com/flipping to get your personalized treatment plan. Other Episodes You Might Like: Previous Episode - Scared of Estrogen? Listen to this Dr with Breast Cancer Survivor Next Episode - The Menopause Metabolic Shift No One's Talking About More Like This - Aging with Power, (Without an Outage) with Vonda Wright Resources for the 12 Hallmarks of Aging: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. BIOptimizers Magnesium Breakthrough contains an optimal ratio of all 7 types of Magnesium, formulated for maximum absorption. Get a 15% discount by using promo code Flipping50 at checkout. OneSkin OS-01 is the first peptide scientifically proven to reduce cellular senescence in the skin, causing wrinkles, hyperpigmentation, and crepiness. Get a 15% discount on your first purchase by using promo code Flipping50 at checkout. Mitopure is a direct source of urolithin A, which can boost mitochondrial function, and is linked to improved DNA repair pathways. Get a 20% discount by using promo code Flipping50 at checkout. Ever wonder what the 12 hallmarks of aging really mean for you — especially in midlife? What if you could slow down — or even reverse — aging with the right exercise and habits? In this episode, I’m breaking down the science of aging and show you exactly how exercise during menopause can help reverse, slow, or even flip those hallmarks of aging. This is your 12 Hallmarks of Aging cheat sheet to age better, not just longer — and yes, it’s 100% doable.

Oct 21

This episode is sponsored by AquaTru and BIOptimizers . ⁠ AquaTru ⁠ removes what most filters miss, including forever chemicals, microplastics, lead, and more. They use 4-stage reverse osmosis technology with most customers saying it’s the best tasting water they’ve had. Get a 20% discount by using promo code Flipping50 at checkout. ⁠ BIOptimizers Magnesium Breakthrough ⁠ contains an optimal ratio of all 7 types of Magnesium, formulated for maximum absorption. Get a 15% discount by using promo code Flipping50 at checkout. Other Episodes You Might Like: Previous Episode - Finding Exercise Motivation After Menopause Next Episode - Effects of Menopause Exercise on 12 Hallmarks of Aging More Like This - Sexy Brain: Sizzling Intimacy and Balanced Hormones: Dr Lindsey Berkson Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Dr. Berkson’s eGuides: Estrogen Vindication, Hormones for Breast Cancer Survivors Dr. Berkson’s newest book due out in September 2025 Scared of estrogen? Confused about estrogen? It’s not your fault. If you want a beautiful idea of what the late 70s could look like, if you want evidence breast cancer survivors can thrive better and stop being scared of estrogen, you’ll hear it here. My Guest: Dr. Devaki Lindsey Berkson is a leader in functional medicine with emphasis on hormones, the environment, cancer and the gut. She is the GOAT in this space at 76 she is going strong in spite of multiple bouts of cancer due to balanced hormones from compounding pharmacists. Dr. Berkson is a DES daughter and often shares how her life has been "ruined" and "saved" by hormones. Secondary to DES, she had breast cancer 30 years ago, kidney cancer 20 years ago and has been on BHRT and 2 MEO for decades now. Questions We Answer in This Episode: [00:03:24] How do you approach your aging? [00:18:38] After cancer yet on hormones, tell us that journey? [00:26:53] Why is estrogen still feared? [00:40:38] What’s your hope for hormone advice and support will turn around? [00:49:33] What do you want to tell women who are considering or still are second guessing information about hormones?

Oct 17

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach who finally speaks midlife women’s language. Learn how to design workouts that balance hormones that actually get results for women in menopause. F50 Menopause Fitness Specialist at $1000 savings off and exclusive menopause awareness month bonuses. Other Episodes You Might Like: Previous Episode - Is Your Nutrient-Dense Menopause Diet Protecting Muscle, Bone, and Brain Health? Next Episode - Scared of Estrogen? Listen to this Dr with Breast Cancer Survivor More Like This - Changing Habits for 2025 Health Optimization Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. If you are struggling with exercise motivation after menopause or you’ve been trying tirelessly to motivate a friend or client… this episode is for you. It’s not you—it’s your neurotransmitters. There’s less motivation to exercise which may be associated with negative feelings from past experience or discomfort. There’s more motivation to eat more to create pleasure because there isn’t as an acute discomfort and in some cases it’s perceived that eating or overeating provides some pleasure.

Oct 14

Other Episodes You Might Like: Previous Episode - What’s Too Late for Bone Density? Next Episode - Finding Exercise Motivation After Menopause More Like This: How to Bounce Back Boldly After You Blew Your Diet Detoxifying Your Body from the Damage of Diets in Menopause Amplify Health After 50: Easing into Organ Meat Resources for Your Nutrient-Dense Menopause Diet: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. My Guest: James Barry ’s 20 years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, George Clooney, Gerard Butler, Mariska Hargitay, Barbra Streisand, and John Cusack. James is CEO & Founder of the organ-based, superfood seasoning, Pluck. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet. James co-authored recipes for Margaret Floyd’s Eat Naked and Dr. Alejandro Junger’s Clean 7, and authored The Naked Foods Cookbook. He is the host of the podcast, Everyday Ancestral. Questions We Answer in This Episode: [00:04:42] What are some practical ways to incorporate organ meats into meals without overwhelming the palate? [00:08:20] How does the concept of 'eating nose-to-tail' align with the needs of women looking to thrive as they age? [00:11:21] What role does mindset play in embracing nutrient-dense eating, and how can listeners overcome the 'ick factor' of organ meats? [00:23:06] Is bloating caused by what you eat or how you eat? [00:35:46] How can women use food to address common menopause symptoms like brain fog, fatigue, and muscle loss? [00:41:20] What are some of the biggest misconceptions about eating for muscle, bone, and brain health during menopause, and how can women cut through the noise to make informed choices?

Oct 10

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach who finally speaks midlife women’s language. Learn how to design workouts that balance hormones that actually get results for women in menopause. Other Episodes You Might Like: Previous Episode - Cortisol is the Missing Link in the Wellness Conversation Next Episode - Is Your Nutrient-Dense Menopause Diet Protecting Muscle, Bone, and Brain Health? More Like This: Connection Between the Sex Hormones and Bone Density Whole Body Vibration for Bone Density | Medical Exercise Specialist Report Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp Resources: Use Power Plate whole-body vibration to trigger your body’s natural reflexive response and keep your muscles fully engaged. Join the World Osteoporosis Day live movement session on October 20 and learn more on bone density improvement! Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. When is it too late for bone density improvement? When do you have to resign to the fact you’re just going to maintain - and that’s significant? I have to be honest - I was insulted! I was optimistic and maybe a little self-righteous! But the truth is… so many things can follow you. For me it may have been late teens early 20s I was very thin. Active, fit, running and lifting too… but extremely thin and not eating well. That’s a key time for bone building: essentially we still have time to “bank” bone until we’re 30. But without consuming enough or absorbing enough nutrients that support bone density, that could have followed me. You and I didn’t test our bones at 30 to know if we even reached an ideal peak. So it will be a mystery to us exactly why we may have osteopenia or osteoporosis in spite of a very healthy lifestyle of truly doing all the things. There are 4 specific types of exercise that actually build bone , and running alone isn't one of them. This is exactly why I'm passionate about our upcoming workshop. I want to save you from learning this the hard way like I did. Join me Monday, October 20th at 4pm Pacific - we'll go through - move through- all 4 components, plus I'll answer your questions live.

Oct 7

Other Episodes You Might Like: Previous Episode - The Exercise Crisis Destroying Women's Metabolisms (And How to Fix It with Just 2 Workouts) Next Episode - What’s Too Late for Bone Density More Like This - Acute vs Chronic Stress Effects on Cortisol in Menopause and Beyond Resources: Stress Nation book by Justin Hai reveals how cortisol — the misunderstood Master Hormone — is at the center of it all. Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong . Cortisol is truly the missing link in the conversation about wellness, health, fitness, fatness, sleeplessness, and the optimal body composition We're going to take a look at how cortisol follows a natural rhythm, and what light exposure, movement, and food timing have to do with getting your energy and focus back. We’ll talk about why most health trends are focused on sleep and hormones, especially in menopause. If you’re struggling about cortisol or want the science-backed information, this episode is for you. Know why cortisol is the missing link. My Guest: Justin Hai is the co-founder of several award-winning wellness companies, including Alastin Skincare (acquired by Galderma), GLO Pharmaceuticals, and Rebalance Health. With a background in industrial design and an MBA from Pepperdine, Justin blends creative vision with real science—holding multiple U.S. patents and has presented to NASA and the Pentagon. He is also a featured expert in the upcoming Amazon Prime documentary sHEALed and a passionate advocate for redefining wellness through the lens of hormonal balance, sleep science, and stress mastery. Questions We Answer in This Episode: 06:00- How did you get so deeply interested in studying cortisol? 07:36 - Why is cortisol high in 2025? 12:17 - What is the value of the double blind IRB (independent review board) studies? 14:24 - What’s changed in the last 30 years that’s spiking our cortisol now? 23:43 - Tell us about Cushing’s. 27:23 - How does social media affect hormones? 30:59 - What are the rebalanced lozenges and how do they work? 34:13 - What’s the difference between menopause and adropause?

Oct 3

This episode is sponsored by Flipping 50 Menopause Fitness Specialist . Become a health & fitness coach and l how to design workouts that balance hormones that actually get results for women in menopause. Quick Poll! 💪 I’d love to know where you’re at. Head to the Show Notes and answer the poll. Other Episodes You Might Like: 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now Muscle Mass and Strength Gains After Menopause How Much How Fast? The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data Resources: Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Join Flipping 50 Menopause Fitness Specialist® to become a coach! This will shock you—80% of women aren’t doing the minimum for metabolic health— and it’s destroying their metabolisms. Why does this matter so much more in menopause? We don’t like to be vulnerable. In this episode, I’ll walk you through the science, bust the biggest exercise myths keeping women stuck, and share how to stop destroying women’s metabolisms with a plan that actually works. Remember: You still got it, girl. You just need to train like you know it.

Sep 30

Other Episodes You Might Like: Previous Episode - 5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau Next Episode - The Exercise Crisis Destroying Women's Metabolisms (And How to Fix It with Just 2 Workouts) More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause Resources: Christy’s watchyourwords.com Challenge. Get Christy’s Flow Factor book here. Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. If you are stuck, low on energy, whether physical or mojo, do this everyday in menopause. Warning: this episode comes with homework. If nothing changes, nothing changes. If you feel stuck something will have to shift. You can wait for life to happen or you can create it. Know what you can do every day in menopause to get back into your flow. My Guest: Christy Whitman is a transformational leader and spiritual guide who helps individuals transform their lives through quantum energy mastery. She is also the New York Times bestselling author of The Art of Having It All and Taming Your Alpha Bitch and international bestsellers The Desire Factor and Quantum Success. Her seventh book, The Flow Factor: How to Master Your Energy and Enter a State of Flow is due out September 2025. Christy teaches the Law of Attraction, manifestation, energy mastery, and soul blending through virtual and live personal development classes, meditations, and private sessions to help clients feel more aligned with the Divine Design of love, support, well-being, abundance, and success. Connect with Christy: Website - Christy & The Council Instagram - @christywhitmanofficial YouTube - @ChristyWhitmanCouncil TikTok - @TheChristyWhitman Questions We Answer in This Episode: [00:09:44] What is your description of energy? [00:11:19] What can we do when we feel stuck? [00:18:16] How can you support women getting their body back into their flow? [00:24:40] What happens when we resist flow and why is it important for women who are experiencing major life changes, whether it's motherhood or menopause, to tap into and stay in flow. [00:28:03] What are some tangible exercises people can do to help bring them out of that anxious or survival state and into a flow state? [00:30:20] What is the relation between the flow state and survival state? Why would we resist flow? [00:34:42] Why would we have an addiction to the adrenal rush of conflict? [00:38:18] Assignment

Sep 26

Other Episodes You Might Like: Previous Episode - The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause Next Episode - How to Find Flow: Do This Every Day in Menopause More Like This - 5 Things I Would Do If I Were Tired All the Time in Menopause Resources: Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. The creatine I keep in my own routine— JJ Virgin’s creatine in capsules or powder . My secret to a glow and a good sweat? The Sunlighten Sauna —my go-to for infrared sauna. Join Flipping 50 Menopause Fitness Specialist® to become a coach! I’m a fitness professional in every possible way but I still say, “I’ve had a fitness plateau.” If you feel this way too, this episode is for you. Know how I overcome it. Need to learn more about how to change those habits to support changes that occur midlife and beyond? Two options for you: DIY: Watch this Exercise Planning video + pdf DFY: Join the 10-Day Metabolism Reset (Hot, Not Bothered) Challenge What To Do Next When I’ve Had a Fitness Plateau A Week of Complete Change And No Lifting A Week, Month, or Quarter of Change in Lifting Methodology Greater Frequency, Shorter Workouts Add A “Chaser” of Cardio and/or Sauna After Workouts New Protocols Tune in now for the step-by-step resets to know exactly what to do next when you’ve had a fitness plateau.

Sep 23

Other Episodes You Might Like: Previous Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now Next Episode - 5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau More Like This - Turning Your Personal Drama and Trauma into Transformation Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Group in Facebook to connect with Debra and other podcast listeners. Are you doing all the right things but aren’t working in menopause? What is it beyond exercise, hormones and supplements? I was at a women’s retreat in a sound healing. During the session, I experienced tears and came back to the circle after realizing I thought of my biological father during that session. I hadn’t thought about him over the years much at all. Is that stored trauma? Is stored trauma something we all deal with on some level? Is it something that could be limiting our ability to reach a physical health or fitness goal. Is it related to what is blocking our ability to lose weight, to heal our gut, or on a bigger level is it putting us at risk for more serious health issues? We’re unpacking all of this today. If all the right things aren’t working in menopause, it may go beyond hormones and gut health. My Guest: Dr. Aimie Apigian is a leading expert in trauma, attachment, and biology, and the founder of the Biology of Trauma™. She integrates her medical expertise with specialized training in trauma therapy to address the biological patterns that maintain chronic health conditions. Through her programs and upcoming book "The Biology of Trauma: How the Body Experiences and Holds Pain, Fear and Overwhelm and How to Heal," Dr. Aimie helps people understand why common health issues persist despite perfect nutrition and lifestyle changes, and provides practical tools for complete healing at the cellular level. Connect with Dr. Aimie: Book - Biology of Trauma Facebook Group - Biology of Trauma Instagram - @draimie Questions We Answer in This Episode: [00:06:22] Do we have to remember something traumatic for it to actually have happened to us? [00:07:57] Are both physical and emotional traumas the same in the way they manifest in the body? What is trauma? [00:14:32] Many women in midlife experience unexplained weight gain, fatigue, or hormone issues despite 'doing everything right.' Are you saying past trauma is contributing to these challenges? [00:22:53] Is there a "too late" when it comes to healing the body from these early experiences? What does stored trauma look like inside the body physiologically? [00:28:41] What are the steps to address trauma impacting body composition for women in midlife — like belly fat that "won’t budge" despite good habits? [00:33:25] How do you help strong, independent women recognize that “pushing through” might sometimes be prolonging unresolved trauma patterns in the body? [00:35:13] What attachment patterns from childhood can affect our health into adulthood? [00:41:04] If you could tell every 50-something woman one thing about the link between her past experiences and her future vitality, what would it be?

Sep 19

Other Episodes You Might Like: Previous Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data Next Episode - The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause More Like This - 3 Steps to Improve Cardio Fitness and Longevity (at any age) Resources: Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track! In this episode I’m sharing how to improve your menopause fitness at home and simple measures of fitness with no equipment. Know what kind of difference improving them could make on your fitness, fatness or longevity. While I say no-equipment, you do need a way to monitor time and heart rate. Though the old-fashioned way works, seeing a digital reading may be easier! How to Measure and Why it Matters: Recovery Heart Rate (cardiovascular) Single Leg Standing Balance (balance/stability) Shoulder Reach (mobility) Sit to Stand test (power) Mile walk (cardiovascular- and to a lesser extent mobility) Tune in and press play, as I walk you through on how to measure and improve your menopause fitness at home.. right now! For the full description of more tests to collect more information about yourself, a set of videos so you can see and hear test test set up, and interpretation charts to know where you stand, grab the free Longevity Fitness Scorecard .

Sep 16

Other Episodes You Might Like: Previous Episode - Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska Next Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now More Like This - What They Don’t Teach Women About Strength Training and should Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Scrolling through social media, it can be a challenge to understand the truth about muscle and menopause. This episode evidence-based menopause fitness programming on how to build muscle in menopause, why you’re losing muscle in menopause, whether hormone therapy prevents muscle loss, and what research exists on menopause muscle research. We answer questions by someone who isn’t just “doing his research,” but has and continues to conduct studies to find the truth about muscle and menopause. My Guest: Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips' work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. Dr. Phillips is a fellow of the Royal Society of Canada, the American College of Sports Medicine and the Canadian Academy of Health Sciences. Connect with Dr. Stuart: Instagram - @mackinprof Facebook - Stuart Phillips, Ph.D. X - @mackinprof LinkedIn - Dr. Stuart Phillips TikTok: @mackinprof Questions We Answer in This Episode: [00:10:18] Does lifting heavier or lighter weights work best for women in menopause? [00:16:34] When do women reach adrenal fatigue? [00:19:39] Does use of Hormone Therapy prevent or mitigate muscle loss during menopause? [00:21:55] Do women lose more muscle during menopause than expected based on age? [00:24:22] How is Zone 2 exercise specifically beneficial for women, in menopause or otherwise? [00:29:00] Are weighted vests useful for women, in perimenopause or otherwise? [00:42:20] What is the best timing for protein intake? [00:48:10] What's true about pre-exercise vs. post-exercise nutrition for women and supporting their goals? What are your thoughts on women who are under-eating and are training?

Sep 12

Other Episodes You Might Like: Previous Episode - From Your Mouth to Your Gut: Hearing Health Whisper Next Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles Resources: Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you. Date night for this couple is riding tandem on a bike for 80 days. Even “uncoupled” and singles will enjoy this episode of inspiration. Disclaimer, you’re going to want to dream bigger, take a risk, believe in yourself and have adventures after listening to this episode. We’ve got some ideas for you! Check out the 2026 women’s retreats here. This episode is about more than riding tandem with your partner. Prepare to be inspired. My Guest: Lady JB Owen is an internationally bestselling author, award-winning businesswoman, celebrated humanitarian, coveted speaker, trainer, and legacy mentor. She’s been recognized by Forbes, Entrepreneur Magazine, and Apple News for her mission-driven work in publishing and impact. Peter Giesin is the co-founder and CTO at Ignite Publishing, Software Evangelist for Aspiring Authors, Author, and Adventurer. He merges technology with storytelling to empower aspiring authors worldwide. Peter is ambitiously set on a personal goal: to live to 125 years old. He has an unwavering passion for exploring the far limits of living a long and vital life. Connect with Lady JB & Peter: Website - Ignite Facebook - Ignite You and Epic Tandem Instagram - @igniteyou.life Questions We Answer in This Episode: [00:12:16] You’re currently cycling over 4,500 kilometers on a tandem bike to Ignite Humanity - define that. [00:14:00] What inspired you to connect your purpose with a physically and mentally demanding challenge? [00:20:00] How has the challenge changed over the years? With age, recovery changes, how has that hit differently? [00:25:30] How do you stay motivated and connected to your ‘why’ during the hardest parts of the journey, both physically and emotionally? [00:35:220] You’re proving that shared purpose can strengthen not only communities but also relationships. What lessons have you learned about partnership, resilience, and communication while pedaling thousands of kilometers together? [00:45:56] People are inspired by your ride—what stories or people along the way have inspired you?

Sep 9

Did you know hidden infections may start from your mouth to your gut? What’s happening in your mouth could be the missing link behind your fatigue, hormone changes, or stubborn gut issues. My Guest: Dr. Michelle Jorgensen is a former traditional dentist turned holistic health pioneer, who helps exhausted, health-conscious people finally feel like themselves again—by starting where health actually begins: your cells. She’s the founder of Living Well with Dr. Michelle and author of the upcoming book by the same name, which reveals how to decode your symptoms and give your body exactly what it needs to heal, thrive, and stay energized—without the fads, overwhelm, or guesswork. If you’re tired of chasing health trends and still not feeling better, this conversation is for you. Questions We Answer in This Episode: [00:14:12] Why gut health won’t improve unless we address imbalances in the oral microbiome? [00:20:28] What are the differences between a traditional dentist and a biological dentist? Why consider making a change? [00:24:13] What might oral symptoms (cavities or jaw pain) reveal about digestion, hormones, or immune system? [00:28:56] What do you recommend to those who don’t have access to insurance? [00:29:50] How do biological dentists decide whether to save or pull a tooth? Why could that decision affect your whole-body health? [00:30:57] In Living Well with Dr. Michelle, you introduce the Cell Well Model—how does oral health fit into that model? What happens at the cellular level when we ignore our mouths? [00:33:41] In your book, can you explain how someone’s season might influence the way they care for their mouth? How do oral symptoms help reveal someone’s season? The Hidden Link From Your Mouth To Your Gut Traditional Dentist vs. Biological Dentist Traditional dentistry focuses on fixing teeth mechanically: drilling, filling, and crowns. Biological dentistry looks at the whole body connection — teeth, gums, microbiome, and systemic health. Oral Health as a Mirror of Overall Health Root canals leave dead tissue that fosters bacteria and chronic low-grade infection, linking to autoimmune issues, heart disease, cancer, and stroke. Mercury fillings release toxins that affect the brain, hormones, and gut. Mouth–Gut Connection The mouth is the start of the digestive system. Hidden infections in gums, root canals, or extraction sites can disrupt the gut microbiome and overall digestion. Connect with Dr. Michelle: Website - Living Well with Dr. Michelle Instagram - @livingwellwithdrmichelle Facebook - Living Well with Dr. Michelle TikTok - @livingwellwithdrmichelle Other Episodes You Might Like: Previous Episode - 3 Steps to Improve Cardio Fitness and Longevity (at any age) Next Episode - Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska More Like This - Oral Health Changes with Hormones: Watch Your Mouth! Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Sep 5

If you’re interested in boosting your cardiovascular fitness, I’ve got three steps for you to do. Your cardiovascular fitness - VO2 max - is the most powerful predictor of longevity. Together with your lower body strength, they will tell the story of your future. What is VO2 max? Oxygen consumed in milliliters per kilogram per minute. Strongest predictor of longevity, alongside lower body strength. VO2 Max and muscle mass peaks typically at age 25, with studies suggesting an average annual reduction of about 1% after. Increasing your VO2 max can significantly increase your longevity. It can reduce all-cause mortality by 10-25%. Just going from low to above-average fitness levels can reduce mortality risk by 60-70% over a decade. The 3 Steps to Improve Cardio Fitness 1. Long slow aerobic exercise Walking, hiking, biking, swimming. Work just below threshold (can talk, slightly breathy). 80% of the time will be spent here. 20% should be spent doing HIIT or strength training. 2. High-Intensity Interval Training (HIIT) 10-15% improvement in 5-10 weeks 15–30 seconds of breathless effort (sprinting effect). Breathless in 30 seconds or less. 3. Strength training Improves muscle, may enhance your body composition or weight Improving both your fitness (oxygen delivery and use) and reducing weight means your ml/kg/min will go up as you consume more oxygen with less body weight .. and even if you don’t lose weight your muscle is metabolically active and consumes oxygen while fat doesn’t. So let’s come back to the value of VO2 for reducing all cause mortality. A modest increase of 3.5 ml/kg/min (1 MET) is all it takes to reduce all-cause mortality by up to 25%. How do you know your Cardio Fitness is improving? Short of getting a VO2 max test, you can measure in other ways: Resting heart rate – first thing in morning Recovery heart rate at end of interval and one minute later One-mile walk test Why Muscle Still Matters? More muscle = higher oxygen demand → better VO2 Max. Fat mass doesn’t contribute to oxygen use. Muscle quality declines with age → requires smarter training, especially during menopause. Watch this episode on Flipping50TV YouTube . References: Journal of American College of Cardiology. 2018, PMID: 30384883 . Circulation. 2007, PMID: 17548726 . Other Episodes You Might Like: Previous Episode - 80 Lb Perimenopausal Weight Loss After Corporate Burnout Next Episode - From Your Mouth to Your Gut: Hearing Health Whisper More Like This - Extended Cardio and Low Protein Equal Short Term Weight Loss Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track!

Sep 2

Perimenopausal weight loss may seem daunting to some. We hear so much more about perimenopausal weight gain and weight loss resistance. If you’ve learned diets don’t work the hard way, you’ll identify with my guest. What you may not realize is why the diet isn’t working. A whole food, healthy diet will often work for most. But it won’t work if that isn’t the problem. My guest in this episode overcame a stressful corporate existence, and thanks in part to the pandemic, was able to leave that and 80 lbs behind. Here is how she achieved her 80lb perimenopausal weight loss in this episode. My Guest: Terry Tateossian, 48, is a health and fitness expert, podcast host, and the Founder of THOR: The House of Rose, a wellness community for women over 40. Terry is an ISSA certified Personal Trainer and Nutritionist, Registered Yoga Teacher, and IIN-Certified Hormone Specialist and Emotional Eating Coach. She is also the host of the podcast, ‘How Good Can It Get’. Questions We Answer in This Episode: [00:04:10] Shedding over 80 lbs at 42, was this the first time you’d tried to lose weight? What had you tried before? What was different about this time? [00:07:10] What was life before vs after? You have a corporate background, did that end before, during or after the weight loss? [00:16:01] Any relationship changes as a result of the weight loss? [00:19:46] How did habit gravity and self-identity keep you stuck at 80 lbs overweight, and how did you break free? [00:23:59] What was it like to let go of your corporate identity and step into a new wellness-focused life? [00:28:30] What is the significance of the name THOR: the House of Rose? Why Diets Fail and What Actually Works in Perimenopausal Weight Loss The Struggles Pregnancy weight never lost Tried 30 diets before age 37 Health issues: hospitalizations for chest pain, prediabetes, PCOS, heart murmur, and more Coping mechanisms: alcohol, overwork, nightly binge cycles How Terry Overcame Weight Loss Worked with a coach which brought awareness on patterns Admitted patterns and habits Realized problem was stress and coping mechanisms Learned to ask: “Am I hungry, or am I coping?” THOR: The House of Rose Retreat center in Tennessee surrounded by roses Represents loving and honoring the body as sacred ROSE = love, divine, highest frequency flower THOR = strength + femininity → union of masculine & feminine energies What to expect? Yoga, massage, hiking, nutrition, and coaching Connect with Terry: Terry’s Website - THOR: The House of Rose Instagram - @how.good.can.it.get Spotify - How Good Can It Get Other Episodes You Might Like: Previous Episode - Muscle Mass and Strength Gains After Menopause How Much How Fast? Next Episode - 3 Steps to Improve Cardio Fitness and Longevity (at any age) More Like This Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel Intermittent Fasting: Solution or Sabotage Emotional Eating? How Emotional Eating Can Be the Hidden Reason for Weight Gain Happier Hour | What Wine Time, Sober, and Sober-Minded Living Mean to Health Resources: Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Aug 29

If you’ve ever doubted your ability to make muscle mass and strength gains after menopause, this episode is for you. It’s not too late to gain strength and lean muscle mass can be gained at any age—even after 85. Based on a 2024 Study on Resistance Training in Older Adults by Int. Journal of Sports Nutrition & Exercise Metabolism, here’s what happened and the results: Participants: 17 adults aged 65–75. 12 adults aged 85+. Program: Duration: 12 weeks, 3x per week Structure: Warm-up 4 lower body sets 3 upper body exercises (2 sets each) Stretching Results: Quadriceps strength increased in all participants 65–75 group: 1–18% 85+ group: 6–21% 1RM leg extension increased in all participants 65–75 group: 38% ± 20% 85+ group: 46% ± 14% Improvements were seen in lean mass, strength and functional activities like chair stands, gait speed, timed up-and-go. Defining Muscle Mass and Strength Gains After Menopause Exercise intensity is based on decreasing repetitions to muscular fatigue. Exercise volume is based on the number of sets. Considerations for Exercise Volume in Women in Menopause Volume = sets x reps x weight or total weekly workload. Start small (1–2 sets, 2x per week if inactive). Build to 3x only once consistent. Balance recovery: not just alternating workout/rest days, but also factoring in life stress. Menopausal women may need 48–72 hours between resistance sessions, per muscle group. For women post menopause; increasing the number of days per week to reach greater exercise volume can be problematic because of the need for balance with recovery days. We don’t mean 1 day work, 1 day rest. It can mean 1 day of high intensity work and 2 or 3 days light or moderate exercise for another type for recovery. Start Your Strength Gains After Menopause The beginning phases of exercise should last longer for a woman starting in her 60s or 70s. Muscle, ligaments and tendons collectively are not as resilient at 60 as they were at 20. Since most early improvements are due to neural adaptations and heavier weights don’t accelerate that, progress at a pace so you know you’ve exercised muscles but aren’t sore or uncomfortable. You’re in this for life. There’s time. The adaptive response to resistance training is preserved even in males and females over 85. Protein & Resistance Training Two drivers of muscle protein synthesis: Resistance Training Adequate Protein. For metabolic health: ~100g/day (for 160 lb woman). For optimal fitness: closer to 160g/day. Protein recommendation for a 160lb adult is 60 grams of protein day. Only 46% of older adults get that. 5-Step Protein & Resistance Training Process: Track your current protein intake. Compare with recommendations based on age, weight, activity. Identify gaps without judgment. Close the gap gradually. Set short-term goals, especially starting with breakfast protein. Muscle Mass and Strength Gains After Menopause are Dependent On… Relative Strength Training Power decreased significantly after the age of 50 years and was negatively and strongly associated with mobility limitations. Mobility & Longevity Connection Strength must be paired with mobility to prevent limitations. Key focus areas: ankles, hips, upper back. Loss of mobility = harder to regain later. More… much more on mobility in upcoming posts. References: Journal of Cachexia Sarcopenia and Muscle. 2021, PMID: 34216098 . Journal of Nutrition, Health and Aging. 2019, PMID: 30932132 . International Journal of Sport Nutrition and Exercise Metabolism. 2023, PMID: 37875254 . Other Episodes You Might Like: Previous Episode - Aging with Power, (Without an Outage) with Vonda Wright Next Episode - 80 Lb Perimenopausal Weight Loss After Corporate Burnout More Like This: What Is Sarcopenia and How to Avoid Sarcopenia In Menopause What’s Best Total Body or Split Routine in Menopause Resources for Strength Gains After Menopause: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.

Aug 26

We dive into the true science and strategy behind aging with power. We’re busting myths about menopause, metabolism, and muscle, bone and talking strategy for women over 40 who want strength without burnout. Know how to prevent the physical “outages” that so often follow menopause, injury, or hormonal upheaval. Reclaim control without burning out!! If you’re ready to redefine what aging looks and feels like, this conversation is your roadmap to aging with power—and joy. My Guest: Dr. Vonda Wright is a double-board certified orthopedic surgeon and internationally recognized authority on human performance, longevity, and women's health. The founding director of the Performance and Research Initiative for Masters Athletes (PRIMA), she has served as a physician for athletes at the University of Pittsburgh, Georgia State, the Pittsburgh and Atlanta Ballet, World Rugby, and the PGA. A highly sought after media expert, she has been featured on the Diary of a CEO, Jay Shetty, and Mel Robbins podcasts as well as the Today show, the Dr. Oz show, and in top publications including The New York Times, USA Today, and the Observer. She has authored five books, including Fitness After 40 and Guide to THRIVE. She lives with her husband, a retired two-time Stanley Cup champion, near Orlando, Florida. Questions We Answer About Aging with Power: [00:06:24] How did your personal menopause experience shape your clinical and personal mission? [00:10:12] Most women listening are hard-driving, get-it-done, but wonder, WTH happened here. Was it like that for you? [00:16:34] What do you see for the future of medicine and fitness co-existing with diseases not only osteoporosis and sarcopenia but cancer, heart disease, diabetes, etc.? [00:22:53] Why are there doctors telling women they can’t gain bone density after 30. What are the science-backed exercise strategies for aging with power, compared to online misinformation and was recommended in the 90s? [00:24:36] How much of your work is dedicated to educating physicians about updated science? [00:26:25] What are your thoughts on HRT for muscle and bone density? [00:32:47] How can we help under-muscled, under-nourished women ditch diet culture, reclaim their strength, and find joy in movement again for aging with power? [00:35:59] What advice do you have for women when they feel like they’re “doing everything right” but their bodies aren’t responding—and how can they start to feel in control again? [00:36:26] Instead of losing 3-8% of muscle a decade after 30, how can women flip the script? Vision for Longevity – Medicine And Fitness Co-Existing Prevention to become the primary model of healthcare, with disease care as the fallback. Insurance-based care to cover preventing illness. Make fitness and nutrition prescriptions a standard practice. Reversing Pre-Diabetes 96M Americans have pre-diabetes—most are told “watch what you eat” Building muscle, walking daily, and avoiding poor food choices can reverse it quickly. Diabetes increases Alzheimer’s risk; lack of estrogen makes it worse. Aging with Power Through Menopause – From Exhausted to Empowered Progress does not happen overnight. You can build muscle at every age. Reclaim Your Strength Start with walking, if you're starting from zero. Use body weight. Lift heavy or HIIT. Recovery through sleep and nutrition. Connect with Dr. Vonda: Website - Dr. Vonda Wright Instagram - @drvondawright Facebook - Dr. Vonda Wright Other Episodes You Might Like: Previous Episode - Acute vs Chronic Stress Effects on Cortisol in Menopause and Beyond Next Episode - Muscle Mass and Strength Gains After Menopause How Much How Fast? More Like This - Smart Movement for Aging Better with Lara Heimann Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Aug 22

There is no escaping stress but cortisol in menopause changes. With that, your stress response to nearly everything may change. You don’t feel it at first but then there’s unexplained weight gain or belly fat. There’s less focus or concentration than you used to have. It shows up in different ways for each of us. My Guest: Sara Banta is a Certified Dietary Supplement Professional and member of the National Association of Nutrition Professionals, helping people take their health into their own hands using cutting-edge natural supplements, DNA-driven nutrition, and real lifestyle solutions. She’s the founder of Accelerated Health Products, the award-winning Most Innovative Supplement Company FOUR years running, a pioneer in functional wellness and with a passion for uncovering root causes and optimizing the body’s innate healing systems. As host of the podcast Accelerated Health with Sara Banta—Top 10 Health Podcasts & Top 10 Supplement Podcasts—she brings science-backed insights and down-to-earth advice for natural answers. Sara’s work is grounded in one simple truth: the body is designed to heal—when you give it the right tools. Sara is on a mission to make vibrant health accessible to everyone. Questions We Answer in This Episode: [00:04:14] What is the difference between acute and chronic stress? [00:11:32] What is causing chronic stress? [00:13:42] Why is this so critical to understand what impacts cortisol in menopause? [00:15:08] How does it affect muscle gain and fat loss? [00:21:59] How is the thyroid related to the adrenals? [00:26:16] How can you maintain and build lean muscle while under stress over 50? [00:27:31] What supplements help get your adrenals back on track? [00:38:06] What lifestyle habits either kill or improve cortisol? Why Cortisol in Menopause Makes Stress Feel Different Acute vs Chronic Cortisol Acute stress Short-term, natural response to immediate danger. Cortisol helps survival (fight-or-flight). Immune system goes up. Chronic stress Prolonged, ongoing; body never recovers. Chronic stress keeps cortisol elevated → negative health effects. Causes of Chronic Stress in Midlife & Menopause Perimenopause & menopause: the stressors don’t change, but the response to them does. Common triggers: lack of sleep, poor diet, environmental toxins, over-exercise, emotional stress. Cortisol’s Effect on Muscle Gain & Fat Loss Elevated cortisol breaks down muscle tissue. Interferes with protein synthesis, leading to muscle loss. Promotes fat storage, especially visceral (belly) fat. Lowers metabolism → makes weight management harder. Lifestyle Solutions for Cortisol in Menopause Diet: whole foods, protein-rich, healthy fats, avoid processed sugar. Supplements: adaptogens (ashwagandha, rhodiola), magnesium, vitamin C or Sara Banta’s Cortisol Reset Detox Recovery: sleep, restorative exercise (yoga, walking, pilates), breathwork, meditation. Connect with Sara: Website - Accelerated Health Products and Sara Banta Health Facebook - Accelerated Health Products Instagram - @acceleratedhealthproducts X - Sara Banta YouTube - @AcceleratedHealthSaraBanta TikTok - @ahpsupplements_ Other Episodes You Might Like: Previous Episode - The New Menopause Therapy: Confessions of a Femme Fatale Next Episode - Aging with Power, (Without an Outage) with Vonda Wright More Like This: To Detox and If So How to Detox: Midlife Woman to Midlife Woman Is Your Liver Preventing Muscle Growth in Menopause? How to Exercise with High or Low Cortisol in Menopause Cortisol and Exercise in Menopause Resources: On September 1, enjoy Sara Banta’s Accelerated Health Products: Cortisol Reset Detox to restore your body’s natural stress response. Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.

Aug 19

This new menopause therapy is like stand-up comedy for hot flashes. My guest in this episode uses humor and truth to bridge the gap between women’s health then, now and the future. Her message is for all women on how to address the gaps in awareness about menopause. If you’re a health and wellness pro you’ll want to listen to this, the new menopause therapy. My Guest: Satori Shakoor is a dynamic storyteller, performer, and social entrepreneur, known for founding the award-winning The Secret Society of Twisted Storytellers®. Her career began as a background singer with George Clinton and Parliament/Funkadelic, later expanding into acting, comedy, and writing. She has captivated audiences on NPR, global stages, and podcasts. Shakoor uses fearless humor and cultural storytelling, delivering a perspective on aging, womanhood, and the midlife experience in her new comedic stand-up storytelling concert film “Confessions of a Menopausal Femme Fatale,” premiered June 12 on Amazon Prime , Apple TV+ , and Google Play , with pre-orders beginning June 1 on iTunes . Questions We Answer in This Episode: [00:05:06] How did you begin your career and artistic journey? [00:15:00] Why did you choose stand-up humor to convey a message about menopause and aging? [00:25:21] What do you hope women take away from watching “Confessions of a Menopausal Femme Fatale”? [00:31:30] You attended a gathering with Halle Berry and Governor Whitmer to discuss women’s healthcare and menopause, what occurred during those conversations? How do you hope your film contributes to that growing cultural dialogue? [00:36:09] You moved between music, theatre, television, and film—what keeps you pushing creative boundaries? What’s next after this project? [00:35:53] What do you say to women listening who may not have tapped into their own creative expression for decades? The New Menopause Therapy: Breaking the Silence Around Menopause Therapy Through Storytelling Encourage women to speak openly as part of their health journey. Use hormonal shifts as a source of creative energy. Honesty about symptoms creates solidarity. Turn private struggles into public art. Key Takeaways Menopause can be a time of creative rebirth, not just physical change. Storytelling serves as both personal therapy and cultural activism. Reframing “femme fatale” energy empowers women to embrace their sensuality without shame. Speaking openly about menopause can strengthen community bonds and normalize experiences. Artistic expression can help process and transform difficult transitions. Connect with Satori: Website - Satori Shakoor Website - The Secret Society of Twisted Storytellers® Facebook - Satori Shakoor Films Facebook - The Secret Society Of Twisted Story Tellers Instagram - @satorishakoorfilms Other Episodes You Might Like: Previous Episode - Running vs Walking for Fast Fat Loss in Menopause Next Episode - More Like This - Midlife Women’s Makeover: Radiate Confidence. Reclaim Your Power. Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Aug 15

Fast fat loss in menopause is not really the goal. Let’s be realistic and say this right out of the gate. Fast fat loss is a myth. You may, however, drop inflammation fairly quickly with the right type of exercise. Part 1: The Fat Burning Fundamentals Let's start with the basics. When we talk about fat burning during exercise, we need to understand two key concepts: Percentage of Fat Used for Fuel Total Calories Burned Here's something surprising: At rest, we burn about 85% fat for fuel. Your body is already a fat-burning machine when you're sitting on the couch! Here's where it gets interesting.. During low-intensity exercise like walking, you burn a higher percentage of fat for fuel, but you're burning calories at a slower rate overall. During high-intensity exercise like running, you burn a lower percentage of fat for fuel, but you're torching calories much faster. Part 2: The EPOC Effect - Your Metabolic Afterburn EPOC or Excess Post-Exercise Oxygen Consumption, but I like to call it your metabolic afterburn. This is the energy your body continues to burn AFTER your workout is over. High-intensity exercise creates a significant EPOC effect. Your body keeps burning calories for hours after you finish your workout as it works to restore oxygen levels, repair tissues, and return to its normal state. It's like your metabolism stays revved up long after you've stopped moving. Low-intensity exercise produces minimal EPOC. Once you stop walking, your metabolism pretty quickly returns to baseline. You burned calories during the activity, but the party's over when you stop. This is where high-intensity exercise starts to look really appealing for fat loss. You're not just burning calories during the workout - you're creating a metabolic boost that lasts for hours. Know the Best Strategy for Fast Fat Loss in Menopause May Surprise You Part 3: Sprints vs Steady-State Running - The Game Changer When we compare running at a slow to moderate pace versus doing sprint intervals, the sprint work wins hands down for fat loss. Sprint intervals create a massive EPOC effect. Your body works harder to recover from intense bursts, burning calories long after you're done. Sprint intervals are incredibly effective at burning both total body fat AND visceral belly fat. The beauty of sprints is that you can get incredible results in much less time. A 15-20 minute sprint session can be more effective for fat loss than an hour of steady jogging. For busy women in menopause, this efficiency factor is huge. Part 4: The Cortisol Connection - Why This Matters in Menopause Now we need to talk about cortisol, because this is where things get really important for women in menopause. High-intensity exercise creates a greater rise in cortisol compared to low-intensity exercise. This isn't necessarily bad! This cortisol response is actually normal and necessary. It's how your body releases blood sugar to be used as fuel and creates energy for exercise. Low-intensity exercise like walking creates little rise in cortisol. Comfortable walking, dancing, yoga, or tai chi often actually REDUCE cortisol levels. The problem isn't the acute cortisol rise from exercise itself. The problem is chronic elevated cortisol combined with high-intensity exercise when your system is already overloaded. If your stress bucket is already overflowing from work, relationships, poor sleep, and hormonal changes, adding high-intensity exercise makes it spill over. When cortisol is chronically elevated, it can sabotage your adrenal function and ultimately affect your thyroid. This is particularly relevant during menopause when our hormone systems are already in flux. Choosing the Right Cardio for Fast Fat Loss in Menopause The Hot Not Bothered is open for enrollment as this episode goes live. If you need support getting a start, restart or reset, now is the time! Learn More Here Part 5: The Real Running vs Walking Debate Here's where I want to challenge the traditional running versus walking debate. Maybe it's less about the percentage of fat burned for fuel and more about not burning yourself out. Let me give you a practical example from my own experience: Walking at a 5.0 pace on the treadmill is NOT comfortable for me. It's an effort - I'm breathing hard, I'm sweating, I'm working. But jogging at 5.8? That's actually quite slow for running. It's likely harder on my knees while not really providing enough impact to benefit my bone density. Here's a crucial point: Every time you run - meaning both feet leave the ground - you add four times your body weight in impact to your knee joints. Yet ironically, this repetitive impact isn't the kind of stimulus that optimally benefits bone density once you do it regularly. While jumping and purposeful impact exercises do provide bone density benefits, repetitive exercise loads like jogging don't create additional stress - they just create more of the same stress. So sometimes, a challenging walk might actually give you better results than an easy jog, with less wear and tear on your joints. The sad myth about running vs walking is that it will result in fast fat loss in menopause - or any time for that matter. Smarter Workouts for Fast Fat Loss in Menopause — Without Burnout Part 6: When Your Body Is Telling You to Slow Down Chronic cortisol elevation is often linked to inadequate recovery - particularly nutrition - than to workout intensity itself. If you're on a chronically low-carbohydrate or low-calorie diet, you may experience prolonged cortisol elevations regardless of your exercise. When your body lacks fuel, it compensates by releasing more cortisol to break down fat, muscle, and even bone tissue for energy. Chronic cortisol is more likely under these conditions: Too much too soon (occasional overreaching isn't a problem, but repeated overreaching is) Undereating before, during, or after exercise Lack of rest time between workouts for repair Inadequate sleep Planned diet or fasting state Lower intensity workouts may work better because you're not eating enough, not sleeping enough, or not managing your overall stress load. The biggest problem? Not eating enough. Going too low carb. Making statements like "my body loves this" when it's giving you signs you're exhausted, holding onto weight, or failing to gain muscle. No, it doesn't love it. Part 7: Making the Right Choice for YOU How do you decide between running and walking, or between steady-state and sprint work? Assess your current stress load: How’s your sleep? Are you eating enough, especially carbohydrates? How are your energy levels throughout the day? Are you seeing the results you want? If you're well-rested, well-fed, and managing stress effectively, higher intensity work including sprints is incredibly effective for fat loss. If you're stressed, under-fueled, or sleep-deprived, walking or other lower-intensity activities is better right now. That's not settling for less - that's being smart about working WITH your body instead of against it. The best exercise program is what you can do consistently while feeling energized and strong, not depleted and exhausted. Fast Fat Loss in Menopause Differs for Every Body in Every Stage Part 8: Practical Applications For sprint work: Start with just 1-2 sprint sessions per week. These could be 15-30 second all-out efforts followed by as much time needed for recovery, repeated 4-6 times. This gives you maximum fat-burning benefit with minimal time investment. For steady-state work: If you choose to run steadily, make sure it's at an intensity that's appropriately challenging. If you choose to walk, don't be afraid to make it challenging - hills, speed, or resistance can all increase the demand. For recovery: Always prioritize adequate nutrition and sleep. Your results happen during recovery, not just during the workout. Listen to your body's feedback. If you're consistently tired, holding onto weight despite "doing everything right," or feeling burnt out, it might be time to dial down the intensity and focus on recovery. Conclusion The bottom line? Both running and walking can be effective for fat loss, but the devil is in the details. Sprint work offers incredible efficiency and targets visceral fat effectively. Steady-state cardio has its place, especially when recovery demands are high. The key is matching your exercise intensity to your body's current capacity for stress and recovery. During menopause, this becomes even more critical as our hormone systems are already adapting to change. Your exercise program should energize you, not exhaust you. It should work with your lifestyle, not against it. And it should leave you feeling strong and capable, not depleted and overwhelmed. Remember, there’s no real magic trick for fast fat loss in menopause. However, you can get there faster - sometimes by slowing down and sometimes by sprinting. But always by weight lifting. References for Fast Fat Loss in Menopause: Psychoneuroendocrinology. 2022, PMID: 35777076 . Front Public Health, 2019, PMID: 31921741 . Experimental Physiology, 2020, PMID: 32613697 . Journal of Exercise Science & Fitness, 2023, PMID: 37927356 . Diabetes & Metabolism, 2016, DOI: 10.1016/j.diabet.2016.07.031 . Other Episodes You Might Like: Previous Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey Next Episode - The New Menopause Therapy: Confessions of a Femme Fatale More Like This What’s Better Running or Walking for Midlife Fat Loss (and why) 8 Ways to Make Walking in Menopause MORE Beneficial Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Don’t know where to start? Book your Discovery Call with Debra .

Aug 12

A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny. Book author, Anne Marie Chaker, will surprise you about women’s empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we’ll give you about messages to women. Strong does things Skinny Never Even Dreams About. - Debra Atkinson My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal’s regional editions to the Spot News Desk during the September 11 attack. She covered everything from politics, news events, consumer trends, education, workplace, and the major sociological shifts of our time. Her article “I Never Thought I’d Write This: I Am a Female Bodybuilder” generated more than 500k views since it was published in 2020. Questions We Answer in This Episode: [00:03:49] How did you start bodybuilding when you were recovering from postpartum depression and other life events? [00:08:30] How has training changed now that you’re in perimenopause? [00:13:47] What is it like being a perimenopause bodybuilder? [00:16:24] What are the roots of the obsession with “skinny”? [00:18:32] Is it true that the early woman was strong – women were hunters and not gatherers? [00:22:36] What is the difference between bodybuilding and figure competition? [00:25:24] How do you keep yourself from slipping down the body dysmorphia trail? [00:33:03] What is the future of body building for women? [00:37:05] In your book, ‘Lift’, how do you propose women make the necessary mindset shift to own this and reclaim their physical power? Advice From A Perimenopause Body Builder Connect with a bodybuilder coach. Proper Nutrition: Eat more, track macros, and focus on protein. Shifted from cardio to heavy lifting. Be prepared for the commitment — training, nutrition tracking, and competition prep are demanding but rewarding. Life Transformation Better nutrition and training improved work performance and confidence. Feels like an athlete again after years away from sports. Difference Between Bodybuilding And Figure Competition Bikini Division: Athletic, lean, and muscular but not extreme. Figure Division: More muscle than bikini; slightly different posing style. Women’s Bodybuilding: Most muscular category with distinct posing; fewer women compete in this today. Key Takeaways Strength over skinny – Building muscle and eating enough transforms health, confidence, and outlook. Nutrition is foundational – Tracking macros, especially protein, is key to physical and mental turnaround. Cultural pressures run deep – The obsession with thinness is relatively modern and a backlash to women’s empowerment. Perimenopause isn’t a limitation – With training and hormone therapy, women can thrive and compete at elite levels. Role modeling matters – Showing strength training and positive food talk can influence the next generation’s mindset. Connect with Anne Marie: Website - Get Anne Marie's book LIFT here Instagram - @annemariechaker LinkedIn - Anne Marie Chaker Substack - Anne Marie Chaker Other Episodes You Might Like: Previous Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones Next Episode - Running vs Walking for Fast Fat Loss in Menopause More Like This - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra . Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.

Aug 8

From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices. My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments. Questions We Answer in This Episode: [00:06:13] What is your background and life experience? [00:08:52] What were your challenges and rewards of caring for aging loved ones? [00:18:55] What is your advocacy for aging loved ones? [00:39:00] Do you have any tips to redefine and reclaim life after loss? [00:35:04] Any other tips for midlife and older women about how to advocate for yourself? Practical Advice for Non-Lawyers: Steps for dealing with home or health issues: Make a record Take pictures/videos Get expert opinions Escalate reasonably You don’t need to “lawyer up” immediately—just document and ask respectfully. It’s important to ask questions, trust your gut, and speak up—especially when others can’t. Key Takeaways Being an advocate starts with asking questions. You don’t have to be a lawyer to advocate effectively. Documentation, curiosity, and assertiveness help. Even intelligent, experienced people can fall into denial. Advocacy requires persistence and compassion. End-of-life care should align with the patient’s values. Knowing and honoring their wishes is crucial. You have more power than you think—use it wisely. Especially with institutions like healthcare or builders. Support systems matter. Having another person to back your advocacy—like a nurse practitioner in the family—can amplify your voice. You Have More Power Than You Think — Advocate for Yourself Connect with Karen: Instagram - @earthdogs3 Questions and Consultation - mlsmulroy@icloud.com Other Episodes You Might Like: Previous Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies Next Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey More Like This - Workplace Menopause Rights: What Women (and Employers) Need to Know Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Aug 5

Exposure to mold toxicity affects hormonal balance. You may not have been exposed to mold or you may not know that you’ve been exposed to mold. That mold doesn’t always look like asthma or you getting sick, but it may look like a simple symptom that might be mistaken for menopause. Stay tuned to this episode and learn what mold exposure can do, what it might feel like and why you might simply mistaken your menopause symptoms when they could be so much more! My Guest: Dr. Jaban Moore is a Doctor of Chiropractic located in Kansas City who works virtually with clients through functional medicine to assist them in overcoming chronic health conditions. He went from being an award-winning college athlete to not being able to get out of bed. He sought out countless doctors looking for answers, but doctors only gave him “band-aid” solutions. He was later diagnosed with Lyme disease. After overcoming this complex infection, he helped clients discover the causes of their symptoms. Dr. Moore specializes in Lyme disease, PANS/PANDAS, autism, parasitic infections, and environmental toxicities. Questions We Answer in This Episode: [00:13:44] How does mold toxicity specifically impact hormonal balance during menopause? [00:18:45] What are the common symptoms women might experience if mold toxicity is impacting their hormones? [00:22:46] How can women identify if mold exposure is a hidden factor in their menopausal symptoms? [00:30:53] What detox strategies do you recommend for safely eliminating mold toxins from the body? [00:37:08] Are there specific biohacking tools or supplements you like that can support hormones during this detox process? [00:40:03] How long does it typically take to see improvements once mold toxicity is addressed? Why Mold Toxicity Affects Hormonal Balance More Than You Think What Mold Exposure Can Do? Fungus that grows on walls, food, flooring, etc. Beauty products, Botox, and lifestyle toxins contribute to a decreased immune system. Disrupts mitochondria, elevates cortisol, blocks melatonin. May cause exercise intolerance due to “backpack of toxins”. Symptoms of Mold Toxicity Chronic fatigue, weight gain, anxiety, GI issues, hormone imbalances Can trigger inflammation, autoimmune responses Mold symptoms are often mistaken for menopause Dr. Moore’s Detox Roadmap Replenish nutrients (glutathione, potassium, sodium, B12) Open drainage (lymph, liver, bowels) Safe place - remove environmental toxins (air, food, water, hygiene products, dental and implants) Nervous system - address stress and trauma (therapy) Start detox using antimicrobials + binders (e.g., carboxy, pectasol) How long will it take? Mold detox alone: typically 3–4 months More complex cases: can take years Depends on sensitivity and co-infections Biohacking Tools That Work Infrared Sauna (160°F+) Red Light Therapy Lymphatic Drainage Castor Oil packs, dry brushing More advanced: Ozone Blood Filtering (EBOO), Pulsed Electromagnetic Field therapy (PEMF), Neural Therapy Most aren't required, but they speed up recovery Connect with Dr. Jaban: Website of Dr. Jaban Moore Facebook - Dr. Jaban Moore Facebook Group - True Healing Strategies with Dr. Jaban Instagram - Dr. Jaban Moore Instagram - @redefiningwellnesscenter_ Tiktok - @drjabanmoore_ Other Episodes You Might Like: Previous Episode - What Is Sarcopenia and How to Avoid Sarcopenia In Menopause Next Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones More Like This - How to Use Stress as a Tool for Hormone Balance Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Go to ewg.org to look up the water database for your local municipality

Aug 1

What is sarcopenia and why is this such an important topic for every woman over 40? That is the topic of conversation today. What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone. Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass. Women have less overall body mass and muscle to begin with and more dramatic reductions in estrogen at menopause, than men experience loss of testosterone. The key stimulus for muscle protein synthesis, will suffer more from loss of strength and mass if they aren’t carefully offsetting it with planned and progressive resistance training. For women, estrogen protects muscle and bone. We need and use testosterone which is the most abundant hormone in the female body - but it’s the decline in estrogen that makes the difference in muscle preservation. What Contributes to Sarcopenia? Malnutrition. Combined with sarcopenia, it’s a predictor of all-cause mortality than sarcopenia alone. The United States is one of the most overfed and undernourished countries in the world. We’re not eating well enough to sustain health. Sarcopenia is 100% avoidable. How Do You Measure Sarcopenia? Strength Fat free mass and height Online calculators There are physical tests or measures that include grip strength or calf circumference. Women didn’t measure or track their skeletal muscle mass decades ago to know where it was at peak. It's harder to say how much mass or strength you’ve lost. The Surprising Statistics on What is Sarcopenia On average, muscle loss occurs 3-8% each decade starting at 30. That CAN accelerate during menopause transition. It isn’t associated with loss of estrogen driving skeletal muscle protein synthesis down. It’s the side effects of the decline of estrogen. Not sleeping. Struggle exercising as hard or as long Less support for your muscle from testosterone and growth hormone Have cortisol, ghrelin and leptin hormone dysregulation that interferes with muscle and fat. We do have the ability to regain lean muscle. It’s proven (and shared in prior episodes) that 85+ individuals can gain both mass and strength. Available Sarcopenia Assessments: SARC-F A simple questionnaire that is a good point of reference but an easy assessment if you’re active. How it works: Includes 5 components with scale scores range from 0 to 10: Strength: How much difficulty do you have in lifting and carrying 10 pounds? Assistance in walking: How much difficulty do you have walking across a room, whether you use aids or need help to do this? Rise from a chair: How much difficulty do you have transferring from a chair or bed, whether you use aids or need help to do this? Climb stairs: How much difficulty do you have climbing a flight of 10 stairs? Falls: How many times have you fallen in the past year? Flipping 50 Fitness Scorecard Helps not only measure strength and muscle mass but to see how you rank according to others in your age group. Most important is progress, comparing you to you. Start where you are by benchmarking it and learn how to improve it. How is Sarcopenia Diagnosed? Fat-Free Mass Index: FFMI ≤ 15 kg/m2 Visit this URL to calculate (turn on metric to see result): https://ffmicalculator.org/ A strength test. What is Sarcopenia: The New Glossary Osteosarcopenia - low bone mass and low muscle mass Sarcobesity - low muscle mass and high fat mass Osteosarcobesity - low bone mass, low muscle mass and high fat mass Osteobesity - low bone mass and high fat mass The biggest risk of sarcopenia is falling due to instability and inability to “right” yourself when slips and falls occur. I promised we’d visit what’s possible so here that is: A 1.9-3.3% increase in global muscle mass in humans is associated with a 4.1% to 5.8% lower fat mass and reduced A1c and fasting glucose in studies lasting 2 weeks to 3 years. How to Avoid Sarcopenia? Resistance train 2x per week minimum, for some that’s maximum. Know your recovery needs. Consume high protein foods and micronutrient dense foods at each meal. Wouldn’t it be wonderful if in 30 or 40 years, “What is sarcopenia?” is a question like “What is scurvy or rickets?” now which is never heard of. That starts with us. References: Nutrients. 2023, PMID: 38201856 . Sports Medicine, 2025, PMID: 40576707 . Advances in Nutrition 2025, PMID: 40222723 . Scientific Reports, 2025, PMID: 39833326 . Front Med (Lausanne), 2025, PMID: 40636391 . Other Episodes You Might Like: Previous Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy Next Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies More Like This: 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Resources: Don’t know where to start? Book your Discovery Call with Debra . Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.

Jul 29

It’s no secret in 2025 that stronger muscles lead to longer life. If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence. My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and business. He was raised in rural Illinois and lives in New York City. Questions We Answer in This Episode: [00:04:31] How did this become a topic of interest to you personally? [00:07:54] Let’s connect strength training to prevention and treatment of illnesses often associated - even accepted - with aging? [00:20:17] Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer’s or type 3 diabetes, can you explain for the listeners? [00:26:31] How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer's? [00:33:13] Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training? Why Strength Training? Strength training changes more than just your body—it's internal too. It’s not about looking stronger—it’s about being stronger. Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power. Stronger Muscles Longer Life At Any Age Strong Youth: Peak bone mass forms in youth—strength training in adolescence builds lifelong health. A 10% increase in bone mass reduces future fracture risk by more than 50%. Strong in Midlife: Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training. Weight training can treat and prevent nearly all chronic diseases. Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases: Type 2 Diabetes Heart Disease Osteoporosis Depression and Anxiety Insomnia Osteoarthritis Frailty Dementia & Alzheimer’s Blood Pressure and Cholesterol Fall Risk Periodization & Smart Strength Training: Periodization: Cycles of high effort, deloading, and rest. Women (especially Type A) tend to push too hard—leading to burnout or injury. Strength training should energize you, not exhaust you. Part of lifting heavy is lifting light. The goal: Live better, not just lift more. Ancient Greek Lesson: The Right Time to Train Greek word kairos = the “opportune moment” for action. Good training is about doing the right thing at the right time. Don't blindly follow a plan. Train for your body today. Connect with Michael: Michael’s Website Twitter - DuttonBooks Other Episodes You Might Like: Previous Episode - 5 Things I Would Do If I Were Tired All the Time More Like This - What’s Best Total Body or Split Routine in Menopause Resources: Tune in to the upcoming Flipping 50 Masterclass . Don’t know where to start? Book your Discovery Call with Debra .

Jul 25

So many women say they’re tired all the time in menopause. Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.” Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If you exercise consistently and you’re tired all the time, something isn’t right. It may be about the exercise you’re doing, the fuel you’re consuming or absorbing, the way you’re handling the stressors on your plate, or a combination. There may be something more going on, but often when you have this “check engine” light going on, addressing some changes will help. This is the best place to start to address why you’re tired all the time in menopause. 1. Stop Exercising “As Usual” The mentality “This is the workout I always do. If I don’t, I will lose my fitness” makes it worse! Even though metabolism changes are documented, pushing exercise to the brink of exhaustion is not the first line of defense in fixing it. Science states, “The basal metabolism of the female body decreases significantly, which can mean a decrease in the basal metabolic rate (BMR) of up to 250–300 kcal per day.” This inspires a diet mentality that is of the eat less, exercise more, you’re not going to benefit from this. 2. Move And Eat In Small Snacks Small movements (exercise snacks) like walking 10 minutes 3 times a day, instead of a long walk, will be better for overall fatigue. This helps sustain blood sugar levels. If you are suffering from adrenal fatigue, you may have blood sugar dysregulation and you may not have an appetite in the morning. Eating in small snacks throughout the day can stabilize blood sugar levels too. Tired All the Time Isn’t “Normal” 3. Track Food To Check On Macro And Micro Nutrient Intake Cited in studies, key preventive nutrients in menopause are: Vitamin D Calcium Vitamin C B Vitamins Protein I would also add: Magnesium Omega-3 We need protein and micronutrients to gain lean muscle and strength. 4. Consider Lab Testing For Micronutrient Sufficiency and Cortisol Levels (saliva vs blood, dried or wet urine) Lab testing will tell if you are sufficient in levels of micronutrients. You can take a look at, are you in norms or are you optimal? 5. Support With Adaptogens To Help The Body Help Itself Maca, Ashwaghanda, and Rhodiola I found the most benefit personally from Maca. I felt better within a week just taking a morning dose. These are all steps you want to take whether you are or aren’t on HRT. If you’re progesterone is low and that’s interfering with sleep, it can make a big difference. These things just cover the basics and relate to your exercise and fitness routine. Additional steps you want to take: Check thyroid levels with a functional doctor. Get a stool test if your digestion isn’t what it should be. That will tell you the status of your good and bad gut bacteria and let you know how to feed with the right probiotics so you feed the good ones and starve the bad. Utilize a health coach who understands optimal levels vs norms of micronutrients. A doctor is necessary to help you interpret many things like thyroid and hormones as well as getting the right tests to begin with. Seek support from a functional doctor who can recommend specific tests that differ from your traditional physician and help you sort out any of these. References to Why You’re Feeling Tired All the Time in Menopause: PLoS One, 2024, PMID: 38421977 . Nutrients, 2023, PMID: 38201856 . Other Episodes You Might Like: Previous Episode - You’re Not Really Bloated! Next Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause More Like This - How to Make Progress without Tired All the Time Results Resources: Don’t know where to start? Book your Discovery Call with Debra . Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Balance hormones in menopause with Femmenessence® MacaPause® . Get your micronutrients tested with YourLabWork .

Jul 22

We’ve had it wrong! You’re not really bloated!! My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated. My Guest: Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to digestive and metabolic health optimization. Using a deeply individualized approach, she is dedicated to guiding patients towards a future where gut health and longevity are intricately entwined—and where vibrant health is not just a destination but a lifelong journey. Questions We Answer in This Episode: [00:06:57] What is the difference between bloating and distention? [00:20:10] Why stomach acid matters but also why it makes me nervous, as a practitioner? [00:14:44] What is the purpose of an elimination diet and when is it misused or misunderstood? [00:28:03] In terms of hormones, how important is gut health? [00:27:40] Chicken or Egg type of question: Do hormones changing influence gut health or does gut health changing influence hormones? [00:30:17] In terms of gut health and hormones, how important is protein? Bloating vs. Distention? Bloating is a sensation, often tied to hormonal changes, water retention, or constipation. Distension is visible abdominal swelling, often worsening throughout the day. What is Gut Health? Optimal functioning of your entire digestive system, which includes not just your intestines but your stomach acid, enzymes, gallbladder, and liver Fix Your Gut Health, Maybe You’re Not Really Bloated Stomach Acid: Essential to digestion. Without enough acid, food isn't properly broken down, which can lead to bloating, distension, and other digestive problems. Hormones: Hormonal changes during perimenopause and menopause can slow down digestion. Estrogen, progesterone, cortisol, and DHEA affect gut motility, inflammation, and the body’s ability to detoxify through the digestive tract Protein: With ongoing gut issues, trying to hit high protein goals can add stress to an already compromised digestive system. Timing is key — healing the gut first, then optimizing protein intake for metabolic and hormonal benefits. What is the Elimination Diet? Helps identify food sensitivities or reduce inflammation. Designed to be short-term and therapeutic — not permanent. Elimination diets are often misused. Done wrong, they lead to excessive restriction and fear of reintroduction. Connect with Shefaly: Website - Precision Gut Health Facebook - Precision Gut Health Instagram - @precisionguthealth TikTok - @precisionguthealth Other Episodes You Might Like: Previous Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Next Episode - 5 Things I Would Do If I Were Tired All the Time More Like This – Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? Resources: Join the Flipping50 Membership for evidence-based workout programs. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong .

Jul 18

If you are exercising but not losing weight or gaining muscle after 50, there are some easy and yet not-so-obvious reasons why. This is for all of you exercising but not getting results. Whether you or women you work with are interested in gaining muscle after 50, you may like this: How to Design Strength Programs that Work PRE, peri and post-menopause is a new workshop I'm offering complimentary to our members and existing Menopause Fitness Specialists. If you’re interested as a non-member, add your name here to the notifications list . 5 Reasons You May Struggle Losing Fat or Gaining Muscle After 50 Not Working To Muscular Fatigue Starting out: 5-6 reps to fatigue Experienced - 2 reps from reserve Workouts to gain muscle strength: Light - in between 6-30 reps Moderate - +/- 15 reps Heavy - 10 or fewer reps Too Little Recovery 3 things that have to recover: Muscle, Connective tissues, Adrenals Muscle 48 hours of recovery is not enough for a lot of people. As we age, we need more recovery time. If you take too little recovery time, you will feed more tired than better and not gain lean muscle mass. Connective tissues (ligaments & joints) Recovery may be slower and healing from an injury or a strain. Take time with warm ups and cool downs. Work on mobility around key joints like ankles, hips and shoulders regularly. Adrenals Prolonged elevated cortisol after a workout is problematic if already chronic elevation of cortisol exists. Estrogen regulates the HPA-axis (cortisol/adrenal signaling) function. Less estrogen reduces the ability to regulate stressors. Decreasing exercise, reducing inflammation and taxing of the adrenals, improving sleep, nutrition sufficiency, and identifying ways to reduce negative effects of cortisol with tools that work for you. More Reasons Why You're Not Gaining Muscle After 50 Too Few Calories Or Protein May limit muscle protein synthesis. If you’re in a caloric deficit: a moderate deficit (

Jul 15

What do you do when your joints hurt? Do you think this is only temporary because I did too much of something? What can you do when joints hurt, or at least ache? Are you thinking or told about knee replacement? If this is you, this is your episode! My Guest: Dr. Joshua Schacter, DO, FAAOS, America’s Holistic Orthopedic Surgeon, is redefining joint care with a commitment to providing actual solutions for his patients. Spending a decade as the Chief of Orthopedic Surgery and Director of the Advanced Orthopedic Center of Excellence, he saw the need for non-invasive, innovative solutions that address the root causes of pain and dysfunction rather than masking symptoms. When his wife was diagnosed with the “breast cancer gene”, the Schacter’s became obsessed with wellness, health and how to accomplish true healing. Dr. Schacter dreamed of a more effective and patient-centered approach, the Pinnacle Method. Questions We Answer in This Episode: [00:05:25] How did your personal experience cause you to shift your focus from traditional orthopedic care to a more holistic and integrative approach? [00:21:18] What is orthobiologics? [00:20:20] How does The Pinnacle Method address not just the symptoms but the root causes of joint pain? How does the Pinnacle Method help patients achieve long-term wellness? [00:21:30] How do the treatments you offer support the natural healing process? [00:37:00] Can you define PRP? The efficacy and timeline, cost and success rate? [00:37:35] What do you find to be true today on surgery and non-surgical treatments? What evidence or success stories would you share to illustrate the effectiveness of the Pinnacle Method? [00:39:30] Your approach is optimizing overall health and longevity. How do you incorporate wellness and prevention into your care for patients? Know What You Can Do When Joints Hurt What is orthobiologics? Use of the body’s own healing capacity. Includes PRP (platelet-rich plasma), stem cells from fat or bone marrow, cord blood. What is PRP? Platelet-rich plasma: Draw blood → concentrate platelets → inject into affected joint Cost: $2,000–$6,000 per dose What is The Pinnacle Method? Combines PRP, functional medicine, and BHRT Addresses the whole patient, not just symptoms Key Takeaways Orthobiologics like PRP and stem cells are effective alternatives to surgery, especially when used early. Steroid injections can accelerate joint degeneration and should be used cautiously. The Pinnacle Method is a patient-centered approach combining regenerative orthopedics, functional medicine, and hormone therapy. Menopause-related hormonal changes significantly affect joint health, making hormone balance crucial. Connect with Dr. Joshua: Website - Pinnacle Sports Medicine Facebook - Dr. Joshua Schachter Instagram - @drjoshuaschacter Instagram - @pinnacleintegrativeorthopedics YouTube - @drknighthawk Other Episodes You Might Like: Previous Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss Next Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 More Like This - Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now More Like This - A Trek Up Mt Kilimanjaro with 3 Artificial Joints at 70 Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge .

Jul 11

Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance.. Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life. 1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries. Excessive Cardio Prolonged cardio can lead to a breakdown of muscle tissue for energy, particularly if glycogen stores are depleted. This can worsen age-related muscle loss and counteract maintaining strength and function. 2. Bone Health (Osteoporosis) Protein Deficiency Protein is needed for bone health and bone density. Inadequate protein intake, especially after menopause, increases the risk of osteoporosis and fractures. Osteoporosis Risks After menopause, risk of osteoporosis increases due to declining estrogen levels and can weaken bones prone to fracture. Sarcopenia and Osteoporosis Link Having both increases the risk of falls and fractures. Poor nutrition leads to sarcopenic obesity and increases the risk of osteoporosis. 3. Other Negative Effects Reduced Physical Function Since inadequate protein leads to muscle loss, this reduces strength, impaired balance, and decreased ability to perform daily activities. Slow-Healing Injuries Protein repairs tissues. Deficiency can slow wound healing and recovery from injuries. Weakened Immune Function Amino acids from protein build antibodies and maintain a healthy immune system. Low protein intake can lead to frequent illnesses and infections. Potential Cardiac Issues (Excessive Cardio) Associated with potential adverse cardiac effects, such as myocardial fibrosis and an increased risk of atrial fibrillation, in some individuals. Musculoskeletal Injuries (Excessive Cardio) Increases the risk of musculoskeletal issues like osteoarthritis and stress fractures. What Can You Do Instead of A Short Term Weight Loss Recommendations: Prioritize protein intake with 30 grams each meal. Balance cardio and strength training to build and maintain muscle mass. Listen to your body and avoid pushing yourself too hard or engaging in prolonged, strenuous exercise if it causes excessive fatigue or pain. References: Chucherd O, Vallibhakara O, Vallibhakara SA, Sophonsritsuk A, Chattrakulchai K, Anantaburarana M. Association of Sarcopenic Obesity and Osteoporosis in Postmenopausal Women: Risk Factors and Protective Effects of Hormonal Therapy and Nutritional Status. Arch Osteoporos. 2025 Jun 26;20(1):83. doi: 10.1007/s11657-025-01573-w. PMID: 40569474; PMCID: PMC12202630. Filip Vuletić, Berte Bøe, Considerations in the Aging Female Athlete, Operative Techniques in Sports Medicine, Volume 32, Issue 2, 2024, 151091, ISSN 1060-1872, https://doi.org/10.1016/j.otsm.2024.151091. Other Episodes You Might Like: Previous Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause Next Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint More Like This - Protein for Menopause Hormone Support Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.

Jul 8

The protein rules in menopause change. We’ve talked about protein before. But not like this. Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause. My Guest: Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine. Questions We Answer in This Episode: [00:03:19] Why do protein needs change as we age? [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it? [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite? [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein? [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus? Protein needs, especially in menopause, go up. As we age, the ability to make muscle gets harder. Protein Needs Calculation for ideal protein intake: body weight in kg * 1.5 (if you have your weight in lbs, divide by 2.2 to convert to kg) Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss) Now: 1.2 - 1.7 grams of protein per kg of body weight per day Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.) Let’s Dive Deep Into The Protein Rules in Menopause Muscle Mass Physical: Check if your body shape has changed, even if your weight stayed the same. Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed? Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic). If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue. Plant VS Animal Protein Have a well-balanced diet that includes plant-based protein. The addition of plant-based protein has additional health benefits which can improve our cardiovascular health. Does Protein Timing Matter Just hit your daily protein with consistency. If 30 grams of protein per meal is difficult, you need to add one more meal. If post-workout protein helps you hit your protein target, continue. Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.). Connect with Jordan: Instagram - @drjordannd Other Episodes You Might Like: Previous Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? Next Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss More Like This: Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Building Muscle During Menopause: A Protein and Exercise Review Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.

Jul 4

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you. Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they’re being as inflammatory as the influencers they claim not to be. Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you’re not experiencing any of these. Why exercise is non-negotiable? Exercise is medicine. Muscle is medicine and an endocrine organ. Muscle is HRT if you allow it to be. Like any other medicine, the right dose and timing are crucial. How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines: 150 min moderate aerobic + 2 strength sessions weekly Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection This is not a generic podcast and you’re not a generic woman. So, let’s answer with the uniqueness you deserve. Whether you’re exercising too little or too much your body leaves both objective and subjective data. Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight. More Answers to Your Menopause Exercise Questions When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife. Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido. Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.) Measure waist girth Measure bone density through Dexa scan Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker) Between your objective and subjective measures, are you getting what you want? Not just immediate but long term? References: Cooper, D., Ward, K., Kavanagh, R. and O’Connor, S. (2023) ‘‘MenoWell’: A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland’, Physical Activity and Health, 7(1), p. 303–318. Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker . Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

Jul 1

In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health. I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more. Don’t miss this one! My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity. Questions We Answer in This Episode: [00:08:06] No one is a stranger to essential oils, but can we go back to their origins? [00:10:00] How can essential oils help a woman in menopause? [00:16:26] What works for adrenal fatigue? [00:19:33] What if sleep is a problem? [00:22:00] What if blood sugar and insulin resistance are? [00:23:07] What if cravings for sweets or caffeine are an issue? [00:28:16] How can oils help with fascia? [00:33:55] What if the energy to exercise seems to have left the building? [00:35:07] What if headaches or migraines are a problem? [00:37:08] What if the va va voom is nowhere to be found? [00:38:45] Where does a newbie start? [00:34:28] What are your favorites and why? [00:39:00] Some are for use topically… Do they all require dilution? Why Use Essential Oils? A powerful concentrated essence medicine, you only need a small amount. Calms, focuses and regulates moods. Targets nervous system, vagus nerve, and adrenal response. Supports cortisol balance, melatonin production, and more The Power of Essential Oils for Menopause Hormones The Power of Touch Skin is our largest organ, open to fat soluble remedies. Applying essential oils on a reflex point is powerful. The Power of Smell Smell has direct access to the part of your brain known as the amygdala. Signals the brain to process certain emotions, calm the nervous system (anxiety, depression, etc.) Uses: Adrenal Fatigue Indicators: exhaustion, needing caffeine, brain fog. Helps reset stress signals and regulate cortisol through the nervous system and hypothalamus. Topical application on the lower back in the morning or mid afternoon to give energy. Sleep Regulates the Circadian Rhythm by triggering the pineal gland to naturally release melatonin. Sleep issues: Bedtime - topical application on the top of the head, above the ears or back of the head. Waking up at 1am - smelling oils for pancreas, which releases the hormones to pull the blood sugar out of the bloodstream and into the cells. Waking up at 3am - topical application for liver and gallbladder to help sleep through the night. Cravings (sweets and caffeine) Use adrenal or circulation blends to beat afternoon crashes. Inhale or topical application on the lower back to boost alertness. Mobility Fascia health is hormone-responsive and affects posture and motion. Emotional stress can tighten fascia, impacting mobility. Applying on body part allows more range of motion Headache and Migraine Topical application on the temples and lymph node clusters (neck, base of skull, behind the ears and clavicles) to relieve pressure and move fluid. Libido Adrenal blends applied to the lower back help restore energy and hormonal balance. Parasympathetic blends send safety signals to the nervous system, reducing stress and allowing desire to return. Topical application around the belly button or inner thighs to promote circulation and stimulate libido. Key Takeaways on Essential Oils for Menopause Hormones Oils work quickly due to their ability to cross the blood-brain barrier and influence the nervous system. Topical and aromatic use of essential oils can support hormone health without relying on supplements or medications. Specific oils target specific problems: Adrenals → Energy, stress, blood sugar regulation Circadian → Sleep onset Pancreas → Night waking Liver/Gallbladder → 3 a.m. wakeups Circulation → Boost alertness & focus Hormonal changes affect fascia, posture, mobility, and emotional resilience. Left-nostril breathing with oils can calm anxiety by balancing brain hemispheres. Connect with Jodi: Get your Vibrant Blue Oils here: Parasympathetic State Toolkit Instagram - @vibrantblueoils Other Episodes You Might Like: Previous Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Next Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? More Like This - Best Essential Oils for Women, Stress, Sleep, and Hormones Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Short & Easy Exercise videos in this 5 Day Flip Challenge .

Jun 27

In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback. In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset, Movement, and Meaningful redirection. Why I opted for Stem Cell Therapy Knee inflammation. As a medical exercise specialist and a strength & conditioning coach, if we have a knee issue, the first places to look are the hip mobility, glute strength and hamstring strength. I chose to do a stem cell therapy NOW before the degeneration of the tissues got worse. Nothing you do with soft tissue will help your hard tissue or bone structure regenerate. If there's an opportunity to regenerate, it occurs when you're healthiest, not when more damage is done. MINDSET Detaching identity from physically active and physically capable Dealing with “rest guilt” “You will regret doing too much. You won't regret doing less.” Flipping frustration into self-awareness What I did: travel to a baby shower Accept the pace change without resentment. MOVEMENT Moving smarter not harder. Do what I am able to do (core activation) and how I modified it with no pressure on the knees (e.g. stretching, swimming with a pool buoy, etc). “Some” movement matters more than “perfect” movement. It's better to be undertrained than overtrained. MEANINGFUL REDIRECTION (or Focus Shift) Using the extra time for non-physical growth (sleep, reading a book, collecting recipes, etc.) Business planning, learning, and creative projects. The power of journaling during healing. Making your mandatory time off count long-term. The Power of Pause - The Lesson Learned from My Stem Cell Therapy Other Episodes You Might Like: Previous Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know Next Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils More Like This - Better Strength and Metabolism in Midlife Through More Rest and Recovery Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

Jun 24

If bladder issues in menopause are keeping you from jumping for bone density or for jumping for joy. Or if laughing and sneezing or a need to consider hydration needs against access to a bathroom are real life and every day concerns you… we’ve got you today. Bladder issues in menopause don’t need to keep you from activities, and they may come with signs and symptoms that aren’t the obvious urgency, burning or leakage. The information here about testing beyond traditional options just might make you want to re-listen and share this one. My Guest: Dr Kelly McCann is a board certified internist and pediatrician specializing in functional, integrative and environmental medicine. She graduated Brown undergrad, Tulane Med School, fellowship in Integrative Medicine at the University of Arizona. Her medical practice, the Spring Center, is located in Southern California. She hosted virtual summits on MCAS and can be found on many podcasts, summits and @drkellymccann. Questions We Answer in This Episode: [00:09:09] What is a bacterial biofilm and how does that relate to bladder issues in women? [00:08:21] How do you know if you have a biofilm colonization? [00:13:26] Can you explain the testing technology and how it differs from a urinalysis and urine culture? [00:25:09] Other than UTIs and bladder issues, what might be some other signs that bacterial biofilms might be an issue? [00:26:55] Are there other things that we should understand about this? (often associated with hypercoagulability which can mean an increased risk for heart disease) [00:30:58] Are there other options before or instead of antibiotics? If you personally got results back suggesting you do have bacteria, would you go the route of herbs or antibiotics? [00:35:00] Cost of the test? And is it covered? Bacterial Biofilm as Bladder Issues in Menopause What is a Bacterial Biofilm? Mucus-like structures where bacteria live, can be found in the mouth, nose, GI tract, vagina, etc. These bacterial “homes” protect microbes from detection in standard lab tests. That means you can have symptoms, but your test results still show “normal.” What is Next Generation Sequencing? Gives a complete and accurate picture of what’s causing your symptoms, even when your urinalysis and cultures are ‘normal’. Procedure: Scans the DNA of everything present in your sample (e.g. urine). Matches it to a vast DNA library of known organisms. Identifies exactly which microbes are in your bladder, how many, and in what percentages. Recommends treatment options by checking the medical literature for which antibiotics are effective against each bacteria. MicroGenDX does this test. Signs You Might Have Biofilm Colonization: Chronic bladder symptoms (urgency, frequency, burning) without a confirmed UTI Recurrent UTIs that don’t resolve or keep returning “Normal” urine tests but ongoing discomfort Other unexplained inflammation-driven symptoms like fatigue, rashes, headaches, joint pain, and more. Relation to Heart Disease: Bacteria can travel from brushing your teeth and can end up in your coronary arteries and bladder. Biofilms can trigger clot formation for individuals who are genetically predisposed to forming clots or fibrin mesh. Systemic inflammation risk for individuals with low-level bacterial colonization that their body Connect with Kelly: Website - Dr. Kelly McCann Website - The Spring Center Facebook - Dr. Kelly McCann Instagram - @drkellymccann Other Episodes You Might Like: Previous Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions Next Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40 Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Jun 20

Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms. My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working. My Guest: Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her symptoms increased, she was deeply saddened and angered by the hopeless messaging around here that aging is a curse. Laura researched, overhauled her diet and healed many of her symptoms through nutrition. She knew she needed sleep to take her healing further and discovered Blue Sky CBD through the Flipping 50 podcast. She combined Blue Sky CBD with the sleep strategies to restore her sleep and live her days well. Questions We Answer in This Episode: [00:16:49] What have you used in the Blue Sky product line? How did it help? [00:19:09] Curious about how you chose the CBD products to match symptoms? [00:21:04] How soon did you see results from using CBD? [00:24:40] Solving sleep issues with CBD, did anything else happen as a result? Blue Sky CBD Products Used Sleep Gel Bath Bombs Topical Balms Advice to women who can’t sleep Clean up your diet. Drink your water. Eat your protein. Try hot baths and morning light. Get your circadian rhythm down. Try Blue Sky CBD What “Cleaning Up Your Diet” Means Elimination diet: gluten, soy, dairy, peanuts, corn, sugar, eggs Reintroduction process Targeting 150g protein daily Key Takeaways in Solving Sleep Issues Sleep is foundational. Without it, everything else suffers, from memory to motivation. CBD can be life-changing. Blue Sky CBD helped Laura improve sleep, manage stress, and support recovery. You are not alone. Many midlife women are quietly struggling. Sharing stories in Flipping50 Insiders Facebook Group can help others feel seen and supported. Information overload can be paralyzing. Go back to science. Connect with Dr. Eric Dorninger, ND of Blue Sky CBD: Get your Blue Sky CBD here for 20% off Link: https://www.flippingfifty.com/blueskycbd Other Episodes You Might Like: Previous Episode - Women's Wellness Adventure Travel After 50 Next Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know More Like This - Is CBD the Answer? How Women Use CBD to Manage Menopause Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

Jun 17

What do you get when you combine wellness with adventure travel? In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like. No matter which part of this first attracts you, you may feel inspired after this episode. My Guest: Stacey Funt, MD, NBHWC, is a physician, certified health coach, and founder of LH Adventure Travel, a company specializing in small-group wellness adventures for women worldwide. Drawing on her medical expertise and love of travel, Stacey curates immersive experiences in breathtaking natural settings and vibrant cultural landscapes. Inspired by the pillars of well-being—movement, nourishing whole foods, relaxation, and sisterhood—her journeys leave women feeling deeply connected, rejuvenated, and inspired. Questions We Answer in This Episode: [00:03:41] What inspired you, as a physician, to start a wellness adventure travel business at the age of 58? [00:09:22] How do you describe or what is your flavor of wellness adventure travel differ from traditional travel, and what benefits does it offer women in their 40s, 50s, and beyond? [00:12:34] Are you practicing medicine? Are the travels for consumers, practitioners or both? [00:13:29] Any memorable stories or transformation from one of your travel adventures? [00:16:14] What advice would you give a woman dreaming about a wellness adventure or retreat feeling? [00:21:59] What advice would you give a woman dreaming about a wellness adventure or retreat but feeling hesitant or unable to commit? [00:31:14] Talk about the need to take risks in this new business endeavor and any struggles you had with that. Thinking About Going On A Women's Wellness Adventure Travel After 50? LH Adventure Travel A week-long weekend adventure of women in 40s to 60s Based on lifestyle medicine with 6 basic tenets Comes with 4 itineraries: Movement (hiking, kayaking, biking, etc.) Healthy Eating Stress Management (spa, yoga, etc.) Community and Sisterhood (community circles with questions, get togethers, etc.) Why go on a Wellness Adventure Travel After 50? We won’t have these opportunities forever. Tap into your desire. Let it move you into a direction on how to live. “Tell me, what do you plan to do with your one, wild, precious life” - quote by Mary Oliver, shared by Stacey Funt Advice on taking risks There are no guarantees, there are no guidebooks, there are no set paths. It’s scary to take a risk, but do something different and tell everybody about it (starting a business). Starting a new business is not only a financial risk, but also an emotional risk. Connect with Stacey: Dr. Stacey’s Website - LH Adventure Travel Facebook - LH Adventure Travel Instagram - @lhadventuretravel Other Episodes You Might Like: Previous Episode - What’s Best Total Body or Split Routine in Menopause Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Traveling Alone After 50 Or With Friends? Safe vs Not Safe Resources: Join Flipping 50 Women's Retreats each designed to challenge and stretch you. Looking for a perfect location for hikes and outdoor yoga? Join the Flipping 50 Women’s Retreat at Moab in October! Join Flipping 50 Menopause Fitness Specialist ® to become a coach! Short & Easy Exercise videos in this 5 Day Flip Challenge .

Jun 13

Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause. The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. How the study was done: Untrained males, no resistance training in the previous 6 months. Exercise consists of 16 sets per muscle group per week per both groups Total Body Routine Trained each muscle group 4 per week (MTThF) 4 sets each: bench press cable triceps pushdown shoulder press seated row biceps curl squat leg curl. Split Routine Session A Mondays & Thursdays 8 sets each: bench press inclined bench press cable triceps pushdown triceps kickback shoulder press front dumbbell raise. Session B Tuesdays & Fridays 8 sets each: seated row lat pulldown biceps curl hammer curl squat Leg curl. Study Conclusion Training Volume for Strength Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits. However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week. Ideal or excessive training volume can be unique to each individual. Time The biggest challenge for most humans is Time. Disrupted or irregular schedules (MTTHF) can happen. Rest & Recovery Ideally 1-2 minutes rest between sets. Recommended 48 hours minimum to recover between use of same muscle groups. Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC. A Quick Overview on Total Body or Split Routine in Menopause Total Body Workouts Pros: More flexible with schedule. Easier to fit in and stay consistent with—especially helpful if life gets unpredictable. Higher metabolic boost. One study showed 8x more metabolic benefit from total body training than split routines. Efficient muscle protein synthesis. S timulates multiple muscle groups at once, increasing post-exercise recovery benefits. Better for fat loss. However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results. Cons: Challenging to manage volume. Hard to include enough exercises for each muscle group within one session. Fatigue if overdone. Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire. Not always optimal for specialization. Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders). Split Routine: Pros: Allows for more focused volume per muscle group. Easier to do 2+ exercises per muscle group and more sets—important in post-menopause. Can be energizing per session. Training just the upper or lower body can feel lighter and more focused. Useful for variety and advanced training. Great for incorporating more complex splits and periodization. Cons: Harder to stay consistent. If you miss a day, it’s harder to make up and can throw off the weekly balance. Time-dependent. Requires more days per week and more planning—can be a challenge for busy midlife women. May lack full recovery. Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer. Not ideal if energy is low. During menopause, fatigue can make it harder to consistently do split routines. Total Volume if equal can both produce results in Total Body or Split Routine in Menopause Other Episodes You Might Like: Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo Next Episode - Women's Wellness Adventure Travel After 50 More Like This - Cortisol and Exercise in Menopause Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

Jun 10

Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic? In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling? Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope. My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an entrepreneur, health practitioner, researcher, financial analyst, digital health advisor and autoimmune patient and advocate. Since 2010, Dr. Feldman integrates digital tech, virtual-first care, and lifestyle interventions with conventional care to improve outcomes for autoimmune patients. She spent the past decade raising awareness of the underserved and growing autoimmune market opportunity for private investment. Her experience as an autoimmune patient have fueled Bonnie’s passion for prevention, earlier diagnosis and improved care for all autoimmune patients. Questions We Answer in This Episode: [00:04:50] Tell me about your own journey - why become a startup founder at an age (now 69) that most people are already in retirement? [00:09:16] What are autoimmune diseases? [00:13:18] What do people not understand about autoimmune disease? [00:18:21] Why do you say that autoimmune disease is a women's health crisis? [00:22:39] What is fundamentally wrong and needs to change in the way autoimmune patients are treated and diagnosed? What are doing to change this? [00:24:42] What is biologics? What are the negative side effects of biologics? [00:33:04] What is the legacy you hope to leave (for your 10 grandchildren)? Know if You May Have Autoimmune Disease in Menopause What is Autoimmune Disease? Old Definition When the immune system attacks itself. 100 different kinds e.g. multiple sclerosis, rheumatoid arthritis, psoriatic arthritis, all sort of colitis and Crohn's New Definition Now includes the inflammatory spectrum and autism spectrum Autoimmune Disease Is a Women’s Health Crisis 80% of autoimmune patients are women, around 40 million people Hormones influence during puberty, pregnancy, menopause Late-onset autoimmune diagnoses are on the rise. The biggest growth is in young adult women who are college age. Treatment for an Autoimmune Disease Patient Conventional Medicine The patient sees different kinds of specialized doctors that do not necessarily talk to each other (e.g. dermatologists, rheumatologists, etc.) Rheumission A Care Team is provided under one virtual roof with access to the patient digitally 24/7 if needed. This includes lifestyle medicine physician, an autoimmune psychologist, an autoimmune dietitian, an exercise program, and a care coordinator. Uses lifestyle medicine as the first lever of defense like diet, sleep, psychological, etc. Medicines are used in the lowest dose when needed. Connect with Dr. Bonnie: Dr. Sharon’s Website - Rheumission Facebook - rheumission Instagram - @rheumissionhlth YouTube - @rheumission Other Episodes You Might Like: Previous Episode - Supplements I Take in Menopause Next Episode - What’s Best Total Body or Split Routine in Menopause More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: GYROTONIC® Feldenkrais Gait Therapy Pelvic Floor Therapy Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Jun 6

If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesium Responsible for all the enzyme actions in your body Bone (requires it or will leach calcium from bone) Headaches / migraines Quality sleep Irregular bowel movement Unmotivated to move Types: Citrate - irregular bowel movement Glycinate - muscle cramps, headaches (in the morning) L-Threonate - cognitive function When: at night with dinner, split doses for Glycinate Dosage: sprays and baths 200-400 mg, depends on condition and stress (exercise, emotional, etc) Vitamin D3 Directly related to muscle, particularly fast twitch muscle & metabolism Dosage: 60-80 IU, depends on test results Omega 3 Fatty Acids Reduce inflammation Muscle (or reduced joint inflammation to eliminate obstacles for using muscle) Healthy joints Dosage: 1000 mg, combination of EPA and DHA 2-3 times per day if exercising or high stress Vitamin B-12 (or B complex) Thyroid function Stress depletes B12 Essential Amino Acids Maintain lean muscle mass (low protein intake when travelling) Dosage: capsule When: at night Creatine Muscle Brain Bone Dosage: 5 mg per day Types: Monohydrate - affordable and with more research Hydrochloride (HCL) - better absorption and faster recovery Why I Take These (Additional) Supplements in Menopause Digestive Enzymes 10-20% of the stomach acid at 70, we had at 20 Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten You might be low on Digestive Enzymes if you experience: Lack the enzymes to break down food. Lack of nutritious food we think we’ve eaten. Chronic stress (and standing, computer surfing, scrolling while eating) Betaine HCL Higher stress levels = difficulty breaking down proteins into absorbable nutrients 10-20% less stomach acid at 70 than at 20 You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating. Maca Root Energy and stamina without the crash Mental clarity and focus Hormonal balance Adrenal function for stress Perimenopause: improves fertility and menstrual regulation Menopause: reduce hot flashes and night sweats Other Episodes You Might Like: Previous Episode - Stress Isn’t All Bad? Use Stress to Thrive Next Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo More Like This - How Much Magnesium – The Missing Link to Total Health More Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to) Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Biohack your health with Body Health’s Perfect Amino Powder . Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging .

Jun 3

No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has helped lead clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. Dr. Bergquist has contributed to over 200 news segments, including Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over six million times. Questions We Answer in This Episode: [00:07:51] How can new science challenge the traditional understanding of stress as harmful? [00:11:04] Why is stress important for our health? [00:12:55] How do stressors work to prevent or manage such conditions like common chronic diseases like heart disease, cancer, and diabetes? [00:15:43] Many people may feel overwhelmed by chronic stress. How can they begin incorporating mild to moderate "good" stress into their lives without feeling more burdened? [00:22:34] What are the five key stressors?. How should someone choose the right type and dosage of these stressors for their individual needs? [00:33:47] In your book, The Stress Paradox, you describe how hormetic stress can lower a person’s biological age. How does good stress play a role in this? The Surprising Science Behind Why Stress Isn’t All Bad The Stress Paradox was released March 25 2025. Find it anywhere books are sold. Your Body With Stress Our bodies are designed for brief intermittent stressors, followed by recovery. It's in recovery that we're reconfiguring our mind and body to handle future stress and better. What is “Good Stress”? Goldilocks Zone: Mild to moderate everyday stressors. You’re just a little bit outside your comfort zone but not overwhelmed. Over time, you are building adaptations that are making you more resilient. You learn how to recover from repeat stressors, and can increase your human potential 60% to 90%. Function of Cellular Stress Responses (The Four R’s) Resist oxidative and inflammatory damage Recycle damaged components through autophagy Recharge mitochondria Repair protein and DNA The Five Key Stressors Plant toxins Exercise Heat and cold exposure Circadian fasting Psychological challenges Connect with Dr. Sharon: Dr Sharon’s Website Facebook - The Good Stress Doctor Instagram - @thegoodstressdoctor X - @TheGoodStressDr TikTok - @thegoodstressdoctor Other Episodes You Might Like: Previous Episode - Save Your Knees and Shoulders Without Surgery Next Episode - Supplements I Take in Menopause More Like This - How to Use Stress as a Tool for Hormone Balance Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

May 30

Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist physical therapist who helps people avoid unnecessary surgery while getting back to being healthy, active, and mobile. He coaches people online and has a clinic where people are treated in person. His contrarian treatment approaches are focused on addressing the root cause of problems like arthritis and tendon tears so that people have the most control over their health. Questions We Answer in This Episode: [00:10:58] What makes you different from other physical therapists? [00:14:12] Is it actually possible to heal osteoarthritis without surgery? [00:20:28] What is unique about how you help people with knee pain? [00:37:30] What about people with shoulder pain? What is Manual Physical Therapy? Hands-on body work to manipulate the soft tissues like your muscles, tendons, ligaments tend to be pretty good at moving the joints. Fixing the root problem of knee and shoulder pain issues through movement. Focused on fascia techniques and fascia related treatments. What Really Works to Save Your Knees and Shoulders? Knees What to work on? Glutes. If you have weakness in the glutes, that’s when the quads get over dominant. The Science: Quads have been overused causing knee arthritis or meniscus tear. What to do? Do your exercises primarily with your glutes. Your hamstrings and quads will still work – they just need to work secondary. Can you figure out how to make your glutes contract apart from your thigh muscles? It's more gaining mental control over your muscles. Stop walking. Turn on your glutes first. Shoulders What to work on? Upper traps (trapezius). If you have weak traps, there is more stress and tension holding the weight of the arm, shoulders and maybe chest.. The Science: Rotator Cuff tears are one of the biggest problems because of weak upper traps. What to do? Shrug every time you reach up to use your traps. This preserves your ball and socket joint. If you don’t shrug, the socket faces outwards and compresses tissues. Connect with Dr. David: Get the Manual Therapy for a 50% discount for a one-time purchase OR the first payment on membership Link: http://flippingfifty.com/manualtherapy Code: FLIPPING50 Instagram - @elpasomanualpt YouTube - @epmanualphysicaltherapy Other Episodes You Might Like: Previous Episode - Clean Eating, Fasting and Eating Disorders in Menopause Next Episode - Stress Isn’t All Bad? Use Stress to Thrive More Like This - Overdoing Exercise in Menopause: The Struggle to Scale Back Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

May 27

This episode may be for you even if you never identified with eating disorders in menopause or at any age. Eat clean? Read labels twice? Following “rules” about food yet find it backfiring on you? One could shift from wanting to “eat clean” to turning into orthorexia, influenced by social media, intermittent fasting and use of Smart Scales. Do you think you have an eating disorder in menopause, or maybe a loved one? Tune in to this episode! My Guest: Amy Goldsmith, RDN, LDN, is the founder of Kindred Nutrition & Kinetics, a private practice that provides evidence-based medical nutrition therapy in Sports Nutrition and Eating Disorders/Disordered Eating. With over 25 years of experience in Sports Nutrition and Eating Disorder expertise, Amy is an expert in understanding the human body's biochemistry and works collaboratively with each client's performance and clinical care team to help them reach their health and wellness goals. Questions We Answer in This Episode: [00:13:50] What is orthorexia? [00:07:26] Menopause brings hormonal swings, how often do you see menopausal patients experience an eating disorder for the first time? Or is it mostly women who have a history of disordered eating? [00:09:25] Does the overload of “wellness experts” in social media create confusion and fear of foods we need, particularly for women in midlife? How do you help them find the real truth about what to eat? [00:35:53] How easy is it to slip from “I just want to eat healthy” into orthorexia? What are the red flags when healthy eating turns into an unhealthy obsession? [00:19:07] Where do you begin working with someone who is ready so that it is non-threatening and non-judgmental? From Wellness to Obsession: Are You Facing Eating Disorders in Menopause? What is Orthorexia? Obsession with “clean” or restricted eating. Can also be the illusion of control and safety from disordered eating behaviors. Red flags: compulsive food thoughts, social withdrawal, avoidance. Average recovery time: 7 years but change begins with addressing small, meaningful issues. Things to look out for: Social Media Fuels body comparison, diet fads, and misinformed health behaviors. Intermittent Fasting Dangers of fasting: sarcopenia or muscle loss, disordered behavior. May be harmful, especially in active midlife women prioritizing muscle preservation. Smart Scale and Body Composition Fixation on scale weight despite fitness improvements like muscle gain and inch loss. Pro: tracking lean mass. Con: can trigger obsession or shame. Key Takeaways Eating issues in midlife are common – due to stress, hormones, and unresolved issues from earlier life. Orthorexia is an obsessive focus on healthy or clean eating that can be dangerous and restrictive. Early intervention is key – it only takes two weeks of obsession to begin disordered patterns. Not all RDs are the same – find one trained in eating disorders for effective help. Connect with Amy: Amy’s Website - Kindred Nutrition Facebook - Kindred Nutrition Instagram - @amygoldsmithrd Other Episodes You Might Like: Previous Episode - Cortisol and Exercise in Menopause Next Episode - Save Your Knees and Shoulders Without Surgery More Like This - How Emotional Eating Can Be the Hidden Reason for Weight Gain Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 .

May 23

I’m going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it. What is Cortisol? Your body's primary stress hormone, but it’s also your energy hormone. Regulates metabolism, immune response, and stress. Mental and emotional response to stress. For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything. Cortisol Follows Your Circadian Rhythm Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar. Evening: Cortisol drops – when melatonin (your sleep hormone) takes over. Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping. HPA Axis Dysfunction (hypothalamus, pituitary, adrenal) Your body's stress thermostat — when it’s overworked, it breaks. Constant demand leads to adrenal insufficiency. HPA Axis dial things down to protect you and that’s when you hit a wall: You’re tired but wired. You can’t sleep or sleep all day. Your blood sugar is out of whack — hello cravings and midsection weight gain. Workouts leave you exhausted instead of energized. Work Out Doesn’t Work Anymore? Cortisol Chaos When your old workouts become stressors instead of solutions. Workouts add fuel to the fire. Solution: Cortisol-Conscious Movement The right exercise, at the right time, for the right reason. The Cortisol–Thyroid–Adrenal Triangle Cortisol: Regulates blood sugar and inflammation. Thyroid: Controls metabolism — but sensitive to cortisol imbalances. Adrenals: Produces cortisol — but burns out if they’re overstimulated. If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train. The Influence of Cortisol and Exercise in Menopause Cortisol During Perimenopause and Postmenopause Hormonal Fluctuations Decline in estrogen and progesterone affects cortisol regulation. Increased sensitivity to stress and potential for cortisol imbalance. Symptoms of Elevated Cortisol Weight gain, especially around the abdomen. Sleep disturbances and fatigue. Mood swings and anxiety Symptoms of Low Cortisol Fatigue - in spite of rest Low Blood Pressure, weakness Loss of Appetite Know When You Are On An Allostatic Load When you reach a tipping point, overloaded by chronic stress. Different kinds of stressors: Emotional Relationship Financial Work Home Hormonal Change Physical (diet & sleep) Exercise The Good News: Cortisol Isn’t Your Enemy Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast. The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system. Exercise and Cortisol Impact of Exercise on Cortisol Levels High-intensity workouts can spike cortisol levels. (it's natural!!) Chronic overtraining may lead to sustained high cortisol and adrenal fatigue . Timing Matters Morning workouts align with natural cortisol peaks. Evening high-intensity workouts may disrupt sleep and cortisol rhythm . Managing Cortisol Levels Lifestyle Strategies Prioritize sleep and stress management techniques. Incorporate relaxation practices like yoga and meditation, box breathing. Nutrition Tips Maintain stable blood sugar with balanced meals. Limit caffeine and alcohol intake Avoid strict keto or carnivore and include resistant starches Exercise Recommendations Focus on low-to-moderate intensity and short duration workouts. Include restorative activities and avoid overtraining. Supplement Recommendations B vitamins and magnesium are depleted by stress. Maca (Find Femminescense here ) is an adaptogen. Ashwagandha can also be helpful for some. Cortisol Manager (available online) contains some of the above. Solutions To Your Questions on Cortisol and Exercise in Menopause Q: Can I recover from adrenal issues on my own? A: Yes, but only if you actually slow down and stop pushing through it. Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them. Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention. Identifying how deep your HPA Axis dysfunction goes. Recovery is possible — but not if you keep acting like nothing’s wrong. Q: How long will it take to recover? A: That depends on how long you’ve been burned out… and whether you actually change your behavior. Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around. Moderate dysfunction: 3–6 months to really feel like yourself again. Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support. Reminder: The sooner you start, the faster you bounce back. Q: Will I lose this weight once I fix my cortisol issues? A: Most likely — yes. If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss. Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown. When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again. But here's the kicker: you can’t “outwork” cortisol. You have to work with it. Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Book a Discovery Call with Debra to talk about your own menopause or becoming a coach. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong .

May 21

How would you like a midlife women’s makeover? What do you need to look good in order to feel good? Discover how a midlife women’s makeover can boost your confidence — from the outside when you actually put on makeup. My Guest: With over 30 years in the beauty industry, Jennifer Kyser is passionate about helping women--especially in midlife, look and feel radiant. Known for her work in TV, print, fashion, and an occasional movie, she blends expert techniques with heart, empowering women to embrace their beauty, reclaim their power, and shine from the inside out. Questions We Answer in This Episode: [00:01:04] What inspired you to a successful career in beauty for over 30 years? [00:08:53] What are some of the most common struggles you see women facing in midlife? [00:05:42] How has your background in beauty shaped your approach to helping women feel confident from the inside out? [00:20:56] The title of your summit is “Radiating Confidence. Reclaiming Your Power.” What does it mean? What experience are you hoping attendees walk away with after participating? [00:25:17] What inspired you to create a virtual summit specifically for midlife women now? Make-Up’s Fashion to Function Make-up not only makes one beautiful, but also adds confidence, empowerment, and comfort. Confidence is the real glow-up. The goal is to feel radiant and empowered, not to look like someone else. With women over 50, less is more. Makeup for mature skin is about illumination, not coverage. Connect with Jennifer: The Midlife Women's Makeover Summit - Radiate Confidence, Reclaim Your Power, Feel Amazing with Jennifer Kyser Join the summit on the 27th of May 2025! Facebook - Jennifer Kyser Instagram - @JenniferKyserMakeupArtist Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Cortisol and Exercise in Menopause More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40 Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

May 20

Where’s the next step after you blew your diet? If you've done that before you know, it’s a hard spot. Are you feeling frustrated after blowing your diet again? It's time to Bounce Back Boldly and stop the shame spiral! In this episode, we’ll uncover the science behind why we overeat and how you can regain control. Know the powerful strategies to turn things around. Let’s dive into how you can bounce back with confidence and ease—because it's never too late to Bounce Back Boldly! My Guest: Connie Bennett is a former sugar and carbs-addicted journalist and author of the bestselling books, Sugar Shock! and Beyond Sugar Shock. Her new book, I Blew My Diet! Now What?, was inspired when Connie frenetically overloaded on carb garbage (carbage). After hitting rock bottom and packed on 21 pounds, Connie put on her journalist hat and dove into the research to discover why people eat badly and what fast, easy, science-based tactics they can use to Bounce Back Boldly™ as she puts it. Connie is a certified health coach, life coach, and tapping practitioner, and founder of the Bounce Back Bootcamp. Questions We Answer in This Episode: [00:04:58] How did you get into helping people who overeat or ate badly? [00:11:43] What are the Big Four Binge Triggers? [00:16:50] What are three other reasons people overload on junk foods? [00:22:01] What surprised you the most while you were researching and writing the book, I Blew My Diet! Now What? [00:30:55] What is the What-the-Hell Attitude? [00:34:08] What is GoalPowerPlus? [00:27:03] What is the Hum-Hug-Rock Relief Process? After you blew your diet, there is a next step. And another and another. What Should You Do After You Blew Your Diet The Big 4 Binger Triggers: Heartbreak Bingeing – After losing a loved one. Relationship-based Bingeing – Includes divorce, bickering, or even contentment bingeing. Trauma-driven Bingeing – From past or recent trauma. Caregiving Bingeing – Resulting from caregiver stress. Know all 21 reasons why people blow their diets in Connie’s I Blew My Diet Book . What is the “What the Hell” Attitude?When you’re at that moment of temptation to binge eating. Techniques to Stop Binge Eating: EFT Tapping or Emotional Freedom Technique TappingGoing into the acupuncture points acknowledging the craving and going back to “I totally love, accept and approve myself.” Hug-Hum-Rock Relief TechniqueA technique designed to soothe and reduce urges in triggering moments, using hugging, humming and rocking. Goal Power Plus vs. Will Power If you run out of will power, find the moral strength and the desire to shift focus to your goals. Get in touch and tune in to your goals that will bring you through and get strength. Goals like feeling better, more energy, and joy become motivators. Connect with Connie: Connie’s I Blew My Diet Book Link: flippingfifty.com/blewmydietgifts Instagram - @conniebennettauthor X - @smarthabitsgirl Other Episodes You Might Like: Previous Episode - Exercise and Hot Flashes and Other Menopause Symptoms Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Detoxifying Your Body from the Damage of Diets in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Short & Easy Exercise videos in this 5 Day Flip Challenge .

May 16

Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase. In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.” The Science A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS). More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline. What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes. Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience: Insomnia Poor mood, depression or anxiety Lack of motivation (serotonin receptors) A time crunch in midlife Comfort or emotional eating Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.” That would be true if you didn't change what it was you were doing. If your hormones have changed, we have to change the exercise. Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression. High Intensity - more impact on body composition and positive impact on hot flashes Moderate Intensity - decreased hot flash occurrence Exercise and Hot Flashes, Estrogen and Muscle Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool. If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks. Social Media The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing? The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes? But before I share that, I think we know this: Both are on a worthy mission… To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits To acknowledge menopause has historically impacted women’s health. What can you do with the information? Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits. Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause Train an army of Menopause Fitness Specialist® in every fitness club, health center, university and behind every online program. Become a Coach on Exercise and Hot Flashes for Women in Midlife If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering… We’ve never asked questions about pelvic floor health in intake forms in the fitness industry. We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results. We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later. Do you want to know how to create a comprehensive exercise prescription that supports, not worsens: Insomnia Pre-diabetes and insulin resistance Low libido Low bone mass Body and (specifically) belly fat Exercise Hot flashes/night sweats More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the Flipping50 Menopause Specialist® . This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers. The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years. Yet, few of those are making a profit, let alone a living. They’re building websites, apps, social media… they are failing. But you don’t have to. If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable. References on Exercise and Hot Flashes: Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308. Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316. Other Episodes You Might Like: Previous Episode - How and Why to Consider Meditation in Menopause Next Episode - How to Bounce Back Boldly After You Blew Your Diet More Like This - Caffeine, Hot Flashes, and Fat Burning During Menopause Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

May 13

Hearing about meditation every direction you turn? Meditation in menopause can be a simple, free, and almost effortless tool for supporting your nervous system. If your rest and digest part of life needs to flex and be able to squelch your fight or flight, aka your watch says RELAX REMINDER more than you’d like… this is your episode. My Guest: Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You and the host of the iTunes chart topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is not a one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves. Kelly is best known for her guided meditation, yoga nidra, and restorative yoga practices that she has been sharing since 2016 on her podcasts and books. Questions We Answer in This Episode: [00:15:49] How can meditation help support menopause and perimenopause? [00:14:46] Why should you start meditating at this age if you haven't before? [00:18:36] How can meditation help support your nervous system? What is Meditation? Meditation is strength and resistance training for the brain. Not a religious practice, but it’s up to you what your intention is and if you want to align it to what you believe in. Benefits of Meditation Reducing anxiety and depression Helps with sleep and brain fog Helps balance cortisol Helps aging of the brain Boosts focus and concentration Teaches you how to sit with what is happening in your life Eight minutes a day is enough to get the physical, mental, emotional benefits of meditation. Know Yourself and What You’re Yearning for Through Meditation in Menopause Connect with Kelly: Kelly’s website - Yoga For You Instagram - @yogaforyouonline Other Episodes You Might Like: Previous Episode - Protein for Menopause Hormone Support Next Episode - Exercise and Hot Flashes and Other Menopause Symptoms More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience More Like This - Strategies for Higher Revenue as a Fitness Professional Resources: Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 . Short & Easy Exercise videos in this 5 Day Flip Challenge .

May 9

Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response. Insulin: Protein’s Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training. Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox. Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.” More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen. This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience. The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer. Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever Next Episode - How and Why to Consider Meditation in Menopause More Like This - Where Protein Recommendations for Women Come From? Resources: This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber , the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout. References: Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.

May 6

If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's Empowerment Leader, and Certified Shadow Work® Coach, has supported thousands of women over the past 30 years to claim their birthright: the freedom to be and love themselves without apology. Junie is dedicated to guiding women in midlife on a transformative journey towards self-discovery and empowerment. Through heart-centered coaching, she helps her clients cultivate a deep sense of self-love and confidence. Questions We Answer in This Episode: [00:03:39] [00:07:05] Tell us your story… Is it true you were 200 pounds and cracked the code for successful weight loss and vibrant living? [00:14:16] Many women sabotage themselves. Why? [00:27:46] How can we break these painful patterns? [00:08:34] You speak of the shadow and healing the shadow, what and why is it important to do shadow work? The Real Root of Weight Struggles The cycle of dieting, deprivation, and rebound. Emotional eating in a dysfunctional marriage. You eat food to self-soothe. Shift from "food problem" to self-worth problem. What is Shadow Work? Personal growth model with special processes that shines a light on the 95% of the unconscious mind that's running in the background. Learn your worthiness, lovability, voice, value, and what matters. How to Really Stop the Self Sabotage and How to Shed It? What is Self-Sabotage? It's the monster under the bed. It’s something we've picked up along the way that’s something's wrong with us. It’s self-protection. Fear of change and the illusion of safety in discomfort. Subconscious patterns and limiting beliefs from childhood. Mind-Body Connection & Illness Healing the mind leads to healing the body. The power of releasing suppressed emotions. Small, safe steps — not dramatic overhauls — lead to lasting change. Key Takeaways Weight struggles are often rooted in emotional and psychological wounds, not just food habits. Shadow work helps uncover hidden parts of ourselves shaped by shame and unworthiness. Self-sabotage often stems from fear and a subconscious desire for safety. Our "risk manager" brain will create illness, injury, or limiting beliefs to avoid perceived danger. Healing starts with awareness and self-compassion, not self-blame. True transformation is possible at any age and can lead to finding love, purpose, and peace. Connect with Junie: Junie Moon’s Midlife Love Out Loud Facebook - Midlife Love Out Loud Facebook Group - Find Fabulous Love After 40 Instagram - @MidlifeLoveOutLoud YouTube - @MidlifeLoveOutLoud Podcast - Midlife Love Out Loud Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - More Like This - Why You Sabotage Your Weight Loss (and How to Fix It) Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny .

May 2

If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award. She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal. Questions We Answer in This Episode: [00:07:54] What are natural ways to improve your hormones above 45? [00:14:27] What tests do you recommend to a woman considering hormones? [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one? [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT? [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it? [00:32:04] What can help cholesterol and blood sugar levels? #1 Longevity Hormone Panel Purpose: To get a baseline of all key hormone levels Includes: Morning cortisol (before 10am) DHEAS (hormone that makes cortisol) TSH (thyroid) Free T4 Autoimmune Reverse T4 (Hashimoto’s) Reverse T3 Estrogen, Progesteron, Testosterone Total Testosterone Free Testosterone Sex Binding Hormone Globulin ANA (antinuclear antibody or autoimmune antibody) ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune) CRP (C-reactive protein) Ferritin Genetics Vitamin B12 Vitamin D More Tests to Truly Know If You’re Ready Before Considering BHRT #2 Gut Test Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones #3 Toxin/Environmental Load Testing Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism Track Your Hormones Functional vs. Conventional medicine’s approach to lab results: Functional Medicine Focuses on what’s optimal, not just normal. Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range. No action is taken unless results are severely out of range. Connect with Shilpa: Website - Sayana Medical Instagram - @sayanamedical YouTube - @SayanaMedical Other Episodes You Might Like: Previous Episode - Smart Movement for Aging Better with Lara Heimann Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever More Like This - Restore Hormones to Factory Settings? More Science for bHRT More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

Apr 29

If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better! My Guest: Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method®—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University. Questions We Answer in This Episode: [00:28:13] Why is moving well so important for aging? [00:30:28] What are common misconceptions people have about aging and exercise? [00:18:44] [00:31:10] What role does neuroplasticity play in aging? [00:21:28] How can people optimize longevity and vitality? Neuroplasticity & Movement Neuroplasticity is your brain's ability to grow and change Movement “rewires” the brain - you grow your brain from movement. Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty. Your Guide to Movement for Aging Better The Myth of ‘Aging = Body Decline’ Move more with age, not less. Joint mobility and strength are important as we age. Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs). If you look at people who live long and live well, the one common thing is they're active and stay active. If you're in the middle part of your life and you haven't been active, it's never too late. Pain & Movement Inefficient movement creates and sustains pain. Move in a smarter way but don’t stop moving. Key Takeaways Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity. Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age. Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training. Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns. Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle. Aging isn’t a reason to scale back, but a cue to level up. Connect with Lara: Try LYT Yoga : A physical therapy yoga to promote functional movement Link: https://flippingfifty.com/lytyoga Code: Movebetter What’s in it for you? Try it out for $5 for 5 weeks Instagram - @lara.heimann and @lytmethod Facebook - Lara Heimann and The LYT Yoga Method Other Episodes You Might Like: Next Episode - Is Your Liver Preventing Muscle Growth in Menopause? More Like This – Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises.

Apr 27

In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is an integrative rheumatologist who incorporates complementary medicine with traditional rheumatology. He is triple board-certified in Rheumatology, Internal Medicine and Lifestyle Medicine. He obtained his MD from Chicago Medical School and holds a Masters in Healthcare Administration and Biomedical sciences. He completed his internal medicine residency and rheumatology fellowship at Loma Linda University in Southern California. He is a graduate of the Andrew Weil Integrative Medicine Fellowship at the University of Arizona. In addition, he is certified in functional medicine through the Institute of Functional Medicine. He is able to understand his patient’s medical problems from a patient perspective. The foundation of his practice is to combine allopathic medicine with complementary medicine. He works with his patients to come up with a treatment plan that not only fights the disease but also is aligned with his patient’s goals. Questions We Answer in This Episode: [00:05:16] What is rheumatoid arthritis vs other types of arthritis? [00:16:00] How can people use integrative medicine to help with their autoimmunity? [00:18:21] Do people have to go on medications when they get diagnosed with a rheumatic disease? [00:26:01] Is there any connection whatsoever with post -exercise soreness and autoimmune response? [00:27:24] How will a plant-based diet sustain muscle? Don’t Let Autoimmunity in Menopause Hold You Back What are the different Arthritis Disease? Gout NOT an autoimmune arthritis and NOT wear and tear. It’s an arthritis that’s inflammatory that’s caused by uric acid deposition in the joints. Usually comes out as a single joint (e.g. big toe, knee) and get repeated over time. Rheumatoid Arthritis IS an autoimmune arthritis. Can attack multiple joints (e.g. fingers, toes, shoulders, elbows, knee) Usually come up with swelling, retinas, stiffness of the joints. Predominant in females Spondyloarthritis Overall arching term of different arthritis (e.g. psoriatic arthritis, Crohn’s disease, ulcerative colitis) Usually comes out in fingers, TMJ (temporomandibular joints), elbows, shoulders, knees, feet, ankles. What is the medication for autoimmune disease? Depends on the background, beliefs, and severity of the disease. Some may use medications, others may use alternative medicines, supplements and therapists. What is a Whole Food Plant Based Diet (WFPB)? Helped Dr. Micah with pain remission after 2 months Whole foods include beans, organic tofu, edamame, fruits and vegetables. No highly processed vegan protein, soy protein. Soy is included in WFPB Has phytonutrients Decreases breast cancers Use clean unprocessed soy (e.g. organic tofu, edamame) Does not include processed vegan meat Some people may be sensitive to soy. What are Inflammatory Foods? Ultra-processed foods (e.g. fast food, chips, cookies, cakes, ham, pepperoni). Food with high salt. WHO says that diet must be up to two grams of salt. Seed oils can be inflammatory when used for cooking. The 2 times in a woman life with more risk of getting autoimmune disease: After giving birth When they go into menopause Connect with Dr. Micah for the Summit: Join Dr. Micah’s FREE summit on May 12–18, 2025: The Rheumatoid Arthritis and Autoimmunity Symposium Facebook - MYAutoimmuneMD Instagram - @MYAutoimmuneMD Youtube - @MYAutoimmuneMD Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - Smart Movement for Aging Better with Lara Heimann More Like This - Prevent or Reverse Autoimmune Conditions Resources: Don’t know where to start? Book your Discovery Call with Debra .

Apr 25

To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most Innovative Supplement Company. Sara pioneers innovative solutions to support holistic well-being. She empowers others to achieve optimal health through supplements, DNA-based nutrition, and lifestyle changes. Questions We Answer in This Episode: [00:10:53] How is the liver related to muscle growth in menopause? [00:20:31] How can certain proteins help you reach fitness goals, while others may actually get in the way? [00:22:53] Why are essential amino acids crucial for supporting muscle building? [00:31:21] How can you take care of your liver to help with muscle gain and fat loss? [00:40:20] What are the side effects of GLP-1? [00:42:50] What are safe alternatives to ozempic? Liver Health's Role in Menopausal Muscle Growth Roles: detox, bile production, hormone regulation, protein metabolism. Chemicals and toxins overload the liver, impairing fat and protein processing. Protein Intake Challenges & Solutions Protein intake alone isn’t enough without liver support. Women need more protein with age, not less - 1g protein per pound of body weight. Wild animal protein, like bison and venison, are most nutrient dense. Warning against mold and hidden toxins in common protein powders. Essential Amino Acid Supplements Key ingredients: HMB, Synactive, OKG, TMG - aimed at absorption and recovery Benefits: prevent muscle breakdown, enhance gut health, better protein absorption. Key Takeaways for Muscle Growth in Menopause: Liver function is foundational for hormone balance, energy, and muscle development during and after menopause. Most women are under-consuming quality protein and not absorbing it effectively due to liver or gut issues. Supplements can be powerful, but they must be clean, effective, and well-formulated—many aren't. Shift your mindset: It's not about shrinking your body but about strengthening it with muscle. Bloat, brain fog, fatigue, and poor recovery may all link back to impaired liver detox and insufficient amino acids. Whole, wild animal proteins are superior due to nutrient density and bioavailability. Connect with Sara: Get your Accelerated Health Products - Liver Care & Aminos here! Facebook - Accelerated Health Products Instagram - @acceleratedhealthproducts Other Episodes You Might Like: To Detox and If So How to Detox: Midlife Woman to Midlife Woman Where Protein Recommendations for Women Come From? Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Apr 22

Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is AMERICA’S BREAST IMPLANT ILLNESS EXPERT™ with over 25 years of experience as a plastic surgeon and more than 16 years board-certified. He specializes in Breast Implant Illness (BII), explant surgery, and advanced cosmetic procedures like his signature “No-Cut” Facelift. He is also the creator of SHARP (Strategic Holistic Accelerated Recovery Program)—a protocol designed to reduce inflammation and support both pre- and post-surgical healing. Dr. Whitfield earned his medical degree from the University of Nevada, Las Vegas, followed by surgical training and a plastic surgery residency at Indiana University Medical Center, and a microsurgery fellowship in Nevada. He later taught at the Medical College of Wisconsin before moving to Austin in 2012. He began private practice in 2017. Questions We Answer in This Episode: [00:07:42] What is Breast Implant Illness (BII)? [00:08:01] What are the BII signs and symptoms? [00:08:43] Why does BII occur, and how common is it? [00:15:36] What to do if you suspect you have BII? What tests are available? Is there a holistic approach? [00:22:52] Is it covered by insurance? [00:22:36] How is BII treated? [00:30:11] What is the No-cut Facelift? What is Breast Implant Illness (BII)? Chronic inflammatory response to breast implants. Implants are foreign bodies which may cause ~29% chance of bacterial contamination, not mold. What are the Symptoms? Brain fog Fatigue and loss of motivation Gastrointestinal issues (e.g. bloating) Joint pain Hormonal imbalance Thyroid dysfunction What to Do If You Suspect BII? Educate yourself through long-form content and patient stories Consider testing for: Detox capabilities Hormonal panels Gut health and infections Look into explant surgery with comprehensive detox and recovery (e.g. SHARP protocol) The No-Cut Facelift Designed to lift and rejuvenate without surgery or visible scars The Procedure: Fiber optics for deep neck tightening FaceTite (radiofrequency tightening beneath the skin) Micro-coring: removes tiny pieces of skin to tighten surface without visible scars Benefits: Natural results with minimal scarring Boosts collagen production Customizable depending on the patient’s skin, hormones, and detox status Key Takeaways BII is real and often overlooked, frequently mistaken for menopause or autoimmune disorders. Chronic inflammation and bacterial contamination (not mold) are major culprits. A new biomarker test (oxylipin 10-HOME) could soon improve diagnosis. Personal genetics, lifestyle, and environmental exposure significantly influence risk. Explant surgery should be holistic, addressing toxins, hormones, and gut health before and after. No-Cut Facelift, a minimally invasive facial rejuvenation, is a safer, scar-free alternative to traditional facelifts, emphasizing natural results. Connect with Dr. Robert: Website of Dr. Robert Facebook - Dr. Robert Whitfield Instagram - @breastimplantillnessexpert YouTube - @breastimplantillnessexpert Podcast - Apple Podcasts - Explant Breast Surgery & Recovery Other Episodes You Might Like: Previous Episode - Is This Perimenopause or Something Else? More Like This - Younger for Life with America’s Holistic Plastic Surgeon® Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the planner to track your menopause health habits with the 90 Day Planner: Tracking the Flip. Get ready to lift, tone, and turn heads with the The Ultimate Glute Challenge . Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 .

Apr 18

Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our workout routine? [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make? What’s Showing Up for Abby? Gaining 20 lbs slowly post-kids, despite a healthy lifestyle. Feeling frustrated when traditional diet and exercise weren’t effective anymore. Friends telling you might be “doing too much” in terms of fitness. 5 days/week strength training Seasonal long-distance running (up to 30K) Uses YouTube programs with fast-paced, minimal-rest formats Occasional yoga/mobility work Exercises to failure, prefers lifting heavy Time to Flip the Switch with Abby: Overtraining & Recovery Benefit from less frequent but heavier strength sessions Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls. Running & Cortisol Long runs + strength + possible fasting = cortisol overload. Midlife women are more vulnerable to stress and hormonal shifts. Lower estrogen increases cortisol response, impacting body composition. Sleep & Metabolism Sleep deprivation is linked to stubborn weight and reduced muscle recovery. Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep. Need more sleep to trigger growth hormone/testosterone release. Supplements Try specific forms (glycinate or L-threonate) and gradually increase the dose. Abby uses magnesium oil and a multivitamin with magnesium. Nutrition A little caloric deficit is okay, but eat enough. Not doing it too long creates stress. Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better. Key Takeaways to Know Is This Perimenopause? You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs. More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise. Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone. Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss. Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo. Smart scale stats are more telling than BMI: Body composition paints a clearer health picture. Personalized magnesium dosing: May improve sleep and aid recovery in midlife. Connect with Abby: Instagram - @abbysmarket Other Episodes You Might Like: Previous Episode - Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it) Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers More Like This – Weight Gain in Perimenopause and Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny

Apr 16

Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest: Dr. Nana Ama Quansah is a Root Cause Care Practitioner, Pharmacist, and Blood Sugar Optimization Expert dedicated to helping high-achievers reclaim their energy, focus, and health. As the founder of Ditch Diabetes Academy, she empowers individuals to stabilize blood sugar and put type 2 diabetes in remission without restrictive diets or overwhelm through her international online programs. With a Doctor of Pharmacy degree and experience spanning Fortune 500 healthcare companies, hospitals, and personalized coaching, Dr. Nana bridges the gap between conventional medicine and root-cause healing. She’s been featured on global podcasts and international TV, sharing insights on reversing blood sugar imbalances naturally. Questions We Answer in This Episode: [00:05:22] Why does blood sugar matter (even if you’re not diabetic)? [00:08:55] What are the hidden signs of blood sugar imbalance women should watch for? [00:12:42] What are some so-called 'healthy habits' that backfire and make blood sugar issues worse? [00:16:20] What’s going on under the surface? [00:21:49] Why do we need to go deeper with comprehensive functional testing? [00:26:39] What are the simple shifts for better blood sugar balance to help them now if they feel stuck. Unlocking the Blood Sugar Connection to Stubborn Belly Fat After 40 Blood sugar affects every system in the body—brain function, muscle energy, mood, and sleep. Daily spikes in blood sugar can cause fatigue, cravings, and brain fog—even in "healthy eaters." Common Hidden Signs of Blood Sugar Imbalance Afternoon energy crashes Cravings Brain fog Poor sleep Mood swings Hormonal shifts (especially around menopause or PCOS) These symptoms are the body’s “whispers” that something’s off. Healthy Habits That Might Be Hurting You Skipping meals or prolonged fasting can worsen hormonal imbalance. Drinking coffee without food increases cortisol and leads to crashes later. Low-carb diets can backfire by raising stress and depriving your gut of fiber-rich, insulin-balancing foods. Eliminating carbs without strategy = increased cravings, mood issues, and stalled fat loss. What Actually Helps Stabilize Blood Sugar Eat a protein-rich breakfast—especially before coffee. Focus on fiber-rich carbs like veggies, nuts, chia, and flax instead of slashing carbs. Don’t ignore stress and sleep—they’re as important as food. Aim for balance, not restriction. Key Takeaways: Blood sugar imbalance is common and sneaky—even in women without diabetes. Listening to your body is the first test—trust what it tells you. Insulin resistance is the doorway to metabolic issues—even if you're just in the “pre-diabetic” zone. Blood sugar dysfunction affects belly fat, energy, brain clarity, and long-term health. Connect with Dr. Nana: Join the Redefining Diabetes Summit on April 21-29th 2025. Register here: https://ditchdiabetesacademy.com/flipping50 Facebook - Ditch Diabetes Academy Instagram - @dr.nanapharmd YouTube - @dr.nanapharmd TikTok - @dr.nanapharmd Other Episodes You Might Like: Previous Episode - Whole Body Vibration for Women over 50 Next Episode - Is This Perimenopause or Something Else? More Like This - Walking Off Weight in Menopause | Controlling Blood Sugar Resources: Join the Flipping50 Membership for evidence-based workout programs. Don’t know where to start? Book your Discovery Call with Debra . Grab the FREE GUIDE to know the root causes of sugar cravings and Type 2 Diabetes with strategies to improve your health.

Apr 15

Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife. Questions We Answer in This Episode: [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness? [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance? [00:21:33] How does WBV build bone density and lower osteoporosis risk? [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement? [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV? [00:25:21] How does WBV support stress relief and enhance mental clarity? [00:13:47] What are simple ways to integrate WBV into daily routines efficiently? [00:29:52] How does WBV compare to traditional strength training? Can it complement it? [00:33:35] How has Power Plate been successfully paired with other wellness practices? Whole Body Vibration Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness. How Whole Body Vibration Works: Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress. Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density. Key Benefits of Whole Body Vibration for Menopause: Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis. Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues. Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results! Versatile for All Ages: From teens in sports to older adults wanting more strength and stability. "You’ve never needed intensity in exercise more in your life than now." Debra Atkinson, MS, CSCS Connect with Scott: Shake up your strength training, get your Power Plate here ! https://flippingfifty.com/powerplate CODE: Flipping50 Instagram - @pivotal_coaching YouTube - @pivotalcoaching5715 Other Episodes You Might Like: Previous Episode - More Simple Strategies for Effective Short Workouts in Menopause Next Episode - Is This Perimenopause or Something Else? More Like This - Joy of Movement: Finding the Lost Art of Exercise After 50 More Like This - Why Creativity Matters More in Midlife Movement Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Apr 11

Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time? Well, what if I could give you arm work that works… without the extra 20 minutes? In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause. If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!! Triceps Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable. Biceps I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example. Shoulders Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise. Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently. Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it. Get Stronger, Leaner, Better Effective Short Workouts in Menopause! Other Episodes You Might Like: Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why) Next Episode - Whole Body Vibration for Menopause More Like This - 3 Short Strength Training Session Strategies for Women in Menopause Resources: Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

Apr 8

Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well. I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below! An elite athlete joins us today to share his thoughts on walking for midlife fat loss. My Guest: Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation. Longevity Mindset Why Brad is determined to live to 100+ and how you can, too. Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful. Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time. Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully. Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity. Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond! Fat-Burning Wisdom Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning. Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner! High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days. Key Takeaways for Walking for Midlife Fat Loss Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit. The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer. Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee! Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength. Questions We Answer in This Episode: Do you focus on female science, female clients or a mixture of both? What does a typical day look like for you? Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective? How can we empower listeners to know when running is okay and when it’s too stressful? Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance. How many steps a day should someone aim for? Or is there a better question to ask? Connect with Brad: Click here to pre-order Born to Walk Visit www.BorntoWalkbook.com with discounts and bonuses for ordering Facebook - Brad Kearns Jump High Instagram - @bradkearns1 YouTube - @brad.kearns Other Episodes You Might Like: Previous Episode - 3 Short Strength Training Session Strategies for Women in Menopause Next Episode - More Simple Strategies for Effective Short Workouts in Menopause More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .

Apr 4

Want to do a short strength training session but not compromise on your results? Coming right up! These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout. In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time. Consistency is the key to better fitness. It is a challenge for women in midlife so some of the options you’ll find here are focused on time saving ways to make a workout effective without a huge investment in time. That said, a certain amount of volume is really key for older women to get the stimulus that muscle needs for the Muscle Protein Synthesis that boosts muscle strength and mass. Tempo Training Myo Reps or Cluster Sets Monster Sets Short Strength Training Session #1: Tempo Training Tempo Training changes the traditional 2-3 second lift and 4-second lower (an average of 6 seconds per repetition) by adding up to 4 unique variations: The Lift The Pause at end range The Lower The Pause at the end of the lift, but the weight is still kept at tension By changing these any number of ways the Time Under Tension (TUT) during the exercise changes significantly. For instance, lengthening the time in the eccentric contraction can result in a significant increase in difficulty. Who Benefits: Very effective for those who are limited in ability to go heavy but want to reach muscular fatigue or within 2 Reps in Reserve (RIR). Great way to slow down and check whether you’ve just gotten in a hurry to do reps and aren’t even really optimizing muscle but instead using momentum. More Effective Short Strength Training Sessions for Women in Midlife Short Strength Training Session #2: Myo Reps Myo Reps, or Cluster Reps, is essentially just one large set broken into micro sets. IDEAfit, a magazine for fitness professionals, highlighted how volume is important to women’s results especially as we age. However, one major issue is time constraints, or adding more days. Recently, I heard podcast episodes by 20s-30s with different hormones than midlife women. They often suggest 3-4 times split routine training. Two issues: Lack Of Recovery Time. It’s not just your muscles that need rest. We need our endocrine system (adrenals, cortisol, all of it) to recover. Lack Of Stimulus. 15-minute workouts are not enough for bone and muscle stimulus for post-menopause. These “workout snacks” won’t deliver the body composition or bone benefit. If you’re new to weights or starting out, starting somewhere is better than nothing. But if your hope is to improve longevity with 15-minute workouts, I think it’s simply wrong information. Short Strength Training Session #3: Monster Sets Monster Sets, or Drop Sets, is an efficient way to do all sets in one big set. Similar to Myo Reps but longer, fuller sets before reducing weight. How It Works: Warm up. Start with your heaviest weight and aim for 15 reps to fatigue. Immediately reduce the weight and do another 15 reps. Repeat this process for at least 4 sets of 15 reps. If you’ve reached fatigue in 15 repetitions, by the end of 4 consecutive sets, you should feel very accomplished. Other Episodes You Might Like: Previous Episode - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause Next Episode - What’s Better Running or Walking for Midlife Fat Loss More Like This - Effective Fat Loss for Women After 50: Strategies That Work More Like This - I Asked Chat Gpt for 3 Menopause Strength Workouts – Here’s What I Got Resources: Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.

Apr 1

Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs. My Guest: Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching. With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a balanced, step-by-step approach. As co-founder of the Collective Co. Institute, she creates transformative learning experiences through holistic healing and spiritual growth. Featured in The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like Is Manifesting Bullshit? and InspiHER’d, Riana has empowered hundreds to find love, create pivots, and live their best lives. The Power of ForgivenessLetting go not for others, but for your own peace—no more dragging around that emotional ball and chain! Understanding NLP (Neurolinguistic Programming): What is NLP? It’s a method that examines the link between our thoughts (neuro), our words (linguistic), and our behaviors (programming). It helps reframe negative thoughts, improve communication, and shift behaviors. Evolved NLP: Takes traditional NLP further by adding energy work and intuitive practices. It’s not just about changing thought patterns but also about transforming deep-seated emotions and traumas. Quantum Healing Techniques: Riana used these advanced methods to rewire her brain, releasing old pain and building new, positive thought patterns.This approach helped her turn trauma into personal growth. Key Takeaways for in Being Injured in Menopause: Emotional Baggage: How unresolved childhood beliefs can keep you stuck in old patterns—like feeling you always have to work harder to prove yourself. The “Away vs. Toward” Exercise: A practical tool to shift focus from what you don’t want (belly fat, exhaustion, negativity) to what you do want (vitality, joy, and self-love). Self-Compassion: Why forgiving yourself is just as important as forgiving others. Questions We Answer in This Episode: [00:24:18] What common patterns do clients struggle to break, and what’s the first step to identifying them? [00:27:36] Why do 75% of repetitive thoughts tend to be negative, and how can we start shifting that? [00:28:32] How do our beliefs about ourselves shape how we navigate relationships and situations? [00:29:53] What simple, actionable steps can listeners take today to create more positive beliefs? Connect with Riana: Riana’s Website Instagram - @rianamalia.official Facebook - Riana Malia Other Episodes You Might Like: Previous Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge .

Mar 28

You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity… How can you be this active but not working? Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO. This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness. Before anything.. Measure. If you aren’t measuring your body composition - skeletal muscle mass vs. body fat—you won’t truly know what’s working. I’ll link to the 4 Smart scales in my store. You can get a Dexa or go to a gym. #1 Not Consuming Enough Fuel Women are not the same as men on carbohydrate needs. We get little, we disrupt hormones. You are influenced by cortisol, insulin, thyroid, testosterone, growth hormone and the endocrine. How much fuel do you need? Endocrine dysfunction - ~30-35 calories per kg of FFM in women; but around 15 calories per kg FFM in men. Fat Free Mass (FFM) - say you’re 130kg and you have 25% body fat. You need 2923 kcals to keep your body functioning well. Fueling Your Workouts: Cardio: 30g carbs and 15g protein before Strength: 15g protein before + 30-45g protein after (higher in and after menopause) Thyroid & Carbohydrates Low carb diets (under 100g) - pivotal point for lower thyroid function. Serotonin - produced in the gut, declines with low carb diets. Low-carb diets - don’t lead to better weight loss long-term, they cause water loss. What Happens When You’re Under-Fueled?Low Energy Availability from brain (hypothalamus) to body… Hypothalamus signals HPA axis dysfunction Adrenals releases cortisol Thyroid slows metabolism Body conserves energy and breaks down muscle instead of fat for fuel When You Fast, try one of these: High intensity intervals Lift heavy weights High intensity boot camp class Reduce carbs, maintain a keto-like diet while increasing your walks Know the Sneaky Mistakes Hijacking Your Menopause Fitness #2 Never REALLY Recovering From Hard Intervals or Hard Workouts Some bootcamps and spin classes are rapid, high-intensity intervals without adequate recovery. Your cortisol levels during this session accumulate. It feels like you crushed it, but here’s the truth: if you’re not giving yourself real recovery, you’re not hitting your peak. When you skip the full recovery, you’re not building the strength and power that protect against sarcopenia (muscle loss). Try these: Warm-up A: Run up a steep hill for 40 seconds Mark that point on the hill Slowly go back down Fully recover, with your nasal breathing. Repeat until you don’t make it to the same spot on the hill Warm-up B: Run up a steep hill for 40 seconds Mark that point on the hill Quickly make your way down Cool down within 60 seconds Immediately run up again Repeat until you don’t make it to the same spot on the hill They both will feel hard, but only one gets you to your maximum capacity. The glycolytic fibers - fast twitch that sustain power fatigue quickly. Women have fewer of them than slow twitch and lose twice as fast as slow-twitch fibers. Fast-twitch fibers need power moves — like heavy lifting or box jumps — and plenty of recovery to reload and go again. You’re fooling yourself into thinking you’re getting in better shape. So test yourself… a simple protocol you can do at home. Try a full test battery you can easily do at home - I’ll provide access to it in the show notes as soon as it’s ready. Measure. Monitor your waist girth, your body fat percent and your skeletal muscle. Rate your energy, sleep, focus, digestion and elimination. Are you improving, worse or the same? When you’re exercising optimally these things also improve. It’s not just muscle mass and fat. Are these Mistakes Hijacking Your Menopause Fitness? #3 Relying on Caffeine, Bar Codes and Over Emphasis on Packaged Food By nature, your cortisol level is highest at about 8am. You’ve fasted overnight and if you’re not eating soon after waking, especially if you’re exercising as a female, your body has stressor on top of stressor: Punched your ticket in midlife (less estrogen, more cortisol) Caffeine (more cortisol) No fuel (more cortisol) Exercise (more cortisol) Fuel before intense exercise. Fuel again after, especially within the 24 hour period after resistance training or other HARD workouts the need for recovery persists, so it’s not just that single meal following activity. #4 Always High and Hard You have never needed high intensity more in your life than whatever age over 40 you are now. You also need full recovery … between intervals, strength training sets and sessions. Here’s the secret: Muscle gets stronger between sessions. The exercise is the stimulus. The recovery is where fitness happens – the release of hormones, the repair and supercompensation. Recovery time. Get AT LEAST 48 to 72 hours between hard use of the same muscle groups. Active Recovery. The low intensity movement between your hard sessions is absolutely important in increasing circulation, blood sugar stabilization, improving sleep and mood and overall fitness levels. Keep It Simple: Movement Time. Walking at the level below where cortisol negatively spikes so you can reduce or optimize it. Short & Intense. Spend small amounts of time in high intensity interval session - where you recover completely between sessions. All Major Muscle Groups. Spend 2-3 sessions a week hitting all major muscle groups or twice to total muscle fatigue. If you’re in post menopause, the volume of sets has to be greater compared to a perimenopause woman. Recover. Give yourself at least 48 hours.. 72 is often BEST. Resources: Flipping50 Membership Flipping50 Insiders Group Other Podcasts You Might Like: Previous Episode - Is Red Light Therapy the Answer to Aches, Pains and More Movement? Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - 12 Strength Training Mistakes in Menopause Robbing Your Results References: Loucks AB, Verdun M, Heath EM. Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. J Appl Physiol (1985). 1998 Jan;84(1):37-46. doi: 10.1152/jappl.1998.84.1.37. PMID: 9451615. https://doi.org/10.1152/jappl.1998.84.1.37 Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871. https://doi.org/10.1002/14651858.cd013334.pub2 Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468. https://doi.org/10.3390/nu16152496

Mar 25

Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness. This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more. My Guest: Forrest Smith grew up playing competitive sports in Atlanta and regularly participates in rugby matches and trains CrossFit, which ultimately led him to develop Kineon Lab’s Move+: a modular, targeted laser therapy device for neuromuscular pain and inflammation. What is Red Light Therapy (RLT)? Through the science of photobiomodulation, RLT uses specific light wavelengths to boost cell repair, reduce inflammation, and promote healing—all without the need for medication. He highlights how red and infrared light work in the body to improve blood flow, release nitric oxide, and ease chronic inflammation. What are the benefits of Red Light Therapy? Pain Relief: Particularly for joint pain, osteoarthritis, and conditions like plantar fasciitis. Inflammation Reduction: Especially relevant for women in midlife dealing with hormonal changes, weight loss resistance, and systemic inflammation during perimenopause and menopause. Enhanced Recovery: Promoting healthy blood flow and supporting tissue repair. Gut Health and Mood: Can boost dopamine levels and improve mood, showcasing the gut-brain connection. Support for Autoimmune Conditions: Including asthma and multiple sclerosis, by targeting systemic inflammation. Hormonal Balance: Potential benefits for insulin resistance and thyroid health, with specific mention of Hashimoto’s and hypothyroidism. Who will benefit from Red Light Therapy? Women in midlife: Especially those dealing with inflammation, weight loss resistance, and hormonal changes during perimenopause and menopause. Chronic pain sufferers: Individuals with joint pain, osteoarthritis, plantar fasciitis, and other musculoskeletal issues. Those with autoimmune conditions: Including asthma and multiple sclerosis, as RLT may help reduce systemic inflammation. Individuals with gut health concerns: The therapy can boost dopamine levels and improve mood, linking to the gut-brain connection. People struggling with hormonal imbalances: Such as insulin resistance and thyroid issues, including Hashimoto’s and hypothyroidism. Athletes and active individuals: Seeking faster recovery and pain relief from injuries. Anyone avoiding pharmaceuticals: Looking for a natural approach to managing pain and inflammation. The Move+ Red Light Therapy The Move Plus is a wearable laser device developed by Forrest Smith and his team. It offers a more affordable option for clinical-grade laser therapy at home, priced under $500, compared to traditional laser devices that can cost $10,000 or more. Key features of The Move+: Uses medical-grade lasers (not just LEDs) to deliver effective doses of light to the body. Designed with wearability and convenience in mind—Forrest even wears it around his neck during the interview. Helps with pain relief, inflammation reduction, and supporting recovery from injuries. Targets specific areas like the neck, gut, knees, and lower back, and can be used for systemic treatments (e.g., blood dosing through the neck). Backed by research and development, including collaboration with scientific advisors and medical professionals. Approved for travel, with FCC clearance, allowing users to take it on flights and use it while on the go. Questions We Answer in This Episode: How does red light therapy “work”? Could weight loss resistance and insulin resistance benefit from red light therapy? Can you share success stories of how red light therapy has transformed lives? What’s the best way to incorporate it into a healthy lifestyle? Should the treated area be active or at rest during use? Can we easily travel with this? What is the future of red light therapy and similar products? What sets the MOVE+ apart from other RLT devices? Connect with Forrest: Try to The MOVE - Enjoy $100 discount and FREE shipping during this first week of the podcast release! Facebook Instagram YouTube Other Episodes You Might Like: Previous Episode - If I Wanted to Reduce My Risk of Heart Disease Post Menopause Next Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them) More Like This – Hype or Hip? | Sauna Benefits During Menopause Resources: Flipping 50 Membership Flipping 50 STRONGER 12-week program The What, Why, and When of PRP and Shockwave Therapy

Mar 21

Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023). Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause. Many women are advised or think about weight loss, stress reduction. Very few women think about heart health risk and muscle loss. Yet, to define cardiovascular fitness is to talk about VO2 max. VO2 max measures oxygen consumption capacity or liters of oxygen the body consumes during exercise, expressed in ml/kg/min. For every 1 liter of oxygen consumed roughly 5 kcals are burned. Two components of VO2: The delivery of oxygen The extraction of oxygen from the tissues Heart health CAN decline rapidly after menopause… All statistics are based on historically what’s been true… and we sometimes forget that if we choose not to participate in the same habits of past generations we don’t have to get the same results. If you lose muscle, you lose VO2. If you lose VO2, you die tired, younger, sicker and fatter. Replacing the overemphasis on cardiovascular exercise which seems to be the first go-to for women, trainers, and physicians alike, with an equal emphasis on muscle is the first step. BUT.. that negates the fact that.. muscle-building exercise improves blood sugar levels, increase strength, stamina, power to inspire and motivate greater activity Training Plan to Avoid Risk of Heart Disease Post Menopause We also train wrong for women in midlife. Highs and lows are best for women midlife. Moderate-intensity exercise, a go-to for many women since the 80s, is actually an energy drain. Instead of reducing stress, it spikes cortisol, making fat loss and recovery harder. High intensity to toleration during perimenopause, not all women tolerate when hormones are doing the greatest fluctuation. There’s a dance between the muscle, heart, bone benefits and the adrenals/cortisol response that has to be done. Post menopause hormones have stabilized and a woman is likely to tolerate more high intensity- not longer but with greater frequency from say 2 times a week to up to 4. This will help overcome the loss of fast twitch muscle fibers lost more quickly with age and without fast or powerful movements. The significant boost of growth hormone and testosterone that occurs with true high intensity exercise provides mitigation of cortisol. Let’s review this again. Moderate exercise can occur for 3 reasons: Intentionally you unknowingly are trying to hit moderate level exercise You attend boot camp type classes that never allow complete recovery. They feel hard and high intensity for long periods of time, but in actuality, you’re not reaching your peak capacity. You start out going at a low level but you either push it because you feel good or you go longer because it feels good, both result in a cardiac drift into the “no benefits zone” of moderate intensity exercise. What’s the answer? Your midlife workout formula should look like this: 80% Low Intensity (walking, recovery movement)

Mar 18

Building strength and metabolism in midlife is not hard. It’s just not easy to follow data and not emotion. This episode goes beyond sets and reps to uncover why muscle maintenance and metabolic health hinge on listening to both science and emotions. Discover how prioritizing recovery can unlock better strength and metabolism in midlife. My Guest: Ben Brown, owner of Body Systems, empowers clients worldwide with Pure Science, Proven Results™ Coaching Process, a science-backed approach to health freedom. With advanced degrees in Strength and Conditioning and Clinical Nutrition, he blends data, behavior change, and coaching to deliver sustainable results. Ben’s mission is to help clients align their goals with lasting strength, balance, and vitality. Questions We Answer in This Episode: What is the importance of maintaining/improving muscle mass for women in midlife? [00:09:50] How metabolism impacts fat loss and why so many midlife women struggle with metabolism [00:20:00] How to increase metabolism in midlife? [00:20:50] The shocking truth about using emotions to make decisions [00:28:50] Why data over emotions and how to use data to make informed decisions? [00:29:20] Why injuries can be great opportunities to get stronger in other areas, NOT excuses to "Rest"? [00:33:10] How and when to rest? Let’s talk about all the places rest and recovery come into play. [00:21:40] Connect with Benjamin: https://bodysystems.com/ On Social: Facebook: https://www.facebook.com/benjamin.brown.146/ Instagram: https://www.instagram.com/bodysystemscoaching/ YouTube: https://www.youtube.com/@bodysystemscoaching Other Episodes You Might Like: 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40: https://www.flippingfifty.com/fat-loss-after-40/ Lean Muscle in Menopause: 7 Supplements I Use: https://www.flippingfifty.com/lean-muscle-in-menopause/ Muscle and Body Composition in Menopause: https://www.flippingfifty.com/muscle-and-body-composition-in-menopause/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Mar 14

Walking in menopause isn’t just exercise — it’s your secret sauce for boosting body and mind! With a few fun tweaks, make every step turn into a memory-boosting, fat-burning powerhouse. Slip on those sneakers. Tune in while taking a walk! This episode is all about making walking in menopause more beneficial! Walking 40 minutes three times a week increases Hippocampus(memory central). A 2011 study on older adults at the University of Colorado, published in the Journal Neuroimage, proved this! The hidden gem – you can walk at any pace you like. There’s no minimum exertion level for this to happen. Walk short vs long So much research I’ve shared previously showed that intermittent breaks really matter more. Breaking up sedentary time with 2-5 minute movement breaks reduced post-meal blood sugar spikes by 17%. Walk after meals 10 minute walks after meals had a more positive impact than a single long walk. Especially when it comes to blood sugar, belly fat and insulin resistance, more studies show! And yes, after is better than before. But if you’re debating between before or not at all, yes go! You will make walking in menopause more beneficial this way by directly supporting blood sugar balance and combating insulin resistance. Go a different route or backwards Dr Ellen Langer, the Mother of Mindfulness, was the first female professor at Harvard and she’s done some notable research in aging, mindset, and placebo. She shared the idea of creating habits – have us all operating automatically. Instead, she said the secret is noticing. Truly being mindful. More Fun Ways to Make Walking in Menopause a Total Game-Changer Walk and talk (therapists now walk) Need a little therapy? If not with an actual therapist but a friend. There’s science to show the combination of walking outdoors (possibly even at a track) and talking is beneficial. Throw into the mix sunshine and you have three powerful serotonin producers, for a feel good session to rival antidepressant and anxiety meds. I’ve been known to take my phone and call a friend and talk through a 45 minute walk when life gets crazy. Amplify the learning opportunity Students who learn best, do. Learning any material while moving can boost your retention of it. The trick is to find activity and content you can focus on. Walking makes it easy and listening to a podcast that's educating you - whether on the benefits of walking (this is truly meta if you’re walking right now) or you’re learning about how to organize your closet or why essential amino acids are important. Students who move retain up to 76% compared to 37% while sitting. Weighted vest Using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking. A study of trail runners concluded that between 5 and 10% the physiological and mechanical changes were significant. Meaning that at 10% additional load, there could be a considerable amount more stress on your system and your mechanics may also be altered. If you weigh 140 lbs and are using a weighted vest, you might be best starting for short periods of time with between 7 and 14 lbs, being careful not to do much time with 14 lbs until well adapted. And Finally—The 8th Way To Make Walking In Menopause More Beneficial Add intervals Do this last one with conscious planning. It’s not always “more is better.” Many midlife and older women were born into the “harder or more is better” thinking. It can be hard to lose this. But if you never go easy, you’re fooling yourself to think your “hard” effort is actually your capacity. To make walking more beneficial in menopause you’ll want it all: short and moderate and longer walks. You’ll want brisk and leisurely paced walks. But at the core of the majority of benefits from walking is just do it, daily, for a cumulative effect of movement that occurs several times a day. Are you interested in a virtual training that accumulates in a virtual “event”? Maybe a Flipping 50 walk on the same day, in different parts of the world. We’d love to hear your thoughts on Flipping 50 Facebook Group . Resources: Flipping50 Membership: https://www.flippingfifty.com/cafe Glucose Monitor: https://www.flippingfifty.com/myglucose Other Podcasts You Might Like: The Effects of Walking on Health: https://www.flippingfifty.com/walking Best Walking Tips to Help You Ditch Stress and Lose Weight: https://www.flippingfifty.com/walking-tips 21 Walking Tips: https://www.flippingfifty.com/walking-tips-2 Power of Walking: https://www.flippingfifty.com/power-of-walking 5 Walking Workouts You’ll Run to for Better Results: https://www.flippingfifty.com/walking-workouts 7 Walking Mistakes that Prevent Weight Loss After 50: https://www.flippingfifty.com/walking-mistakes Should You Hold Weights While You Walk?: https://www.flippingfifty.com/walking-with-weights Take a Walk with Kathy Eklund: https://www.flippingfifty.com/take-a-walk Walking off Weight in Menopause: https://www.flippingfifty.com/walking-off-weight References: Mendez Colmenares A, Voss MW, Fanning J, Salerno EA, Gothe NP, Thomas ML, McAuley E, Kramer AF, Burzynska AZ. White matter plasticity in healthy older adults: The effects of aerobic exercise. Neuroimage. 2021 Oct 1;239:118305. doi: 10.1016/j.neuroimage.2021.118305. Epub 2021 Jun 24. PMID: 34174392. https://doi.org/10.1016/j.neuroimage.2021.118305 Ferrer, M. E., & Laughlin, D. D. (2017). Increasing College Students’ Engagement and Physical Activity with Classroom Brain Breaks: Editor: Ferman Konukman. Journal of Physical Education, Recreation & Dance, 88(3), 53–56. https://doi.org/10.1080/07303084.2017.1260945 Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023 Apr;53(4):849-869. doi: 10.1007/s40279-022-01808-7. Epub 2023 Jan 30. PMID: 36715875; PMCID: PMC10036272. https://doi.org/10.1007/s40279-022-01808-7

Mar 11

Of the many changes that occur midlife, metabolic health during menopause may be too low on your list. We think about the changes we experience: the brain fog, the change in our waking energy, the belly fat or lack of muscle tone. Know the importance of metabolic health and the need to understand what’s going on. The Flipping 50 STRONGER series is now or soon will be open. For a coach experienced in supporting your needs start to end, join this program or the notifications list. My Guest: Dr. Ritamarie Loscalzo, founder of the Institute of Nutritional Endocrinology, transforms the healthcare system by using the wisdom of nature combined with modern scientific research to restore balance. Dr. Ritamarie is a licensed chiropractor with certifications in Acupuncture, Nutrition, Herbal Medicine, and HeartMath®. Also a master at using palate-pleasing, whole fresh food as medicine. She’s a bestselling author, speaker, and podcast host with 30+ years of clinical expertise. Questions We Answer in This Episode: What is metabolic health?[00:04:20] What's the criteria for being metabolically well?[00:15:17] Why are so many people metabolically unhealthy?[00:11:37] What hormones are involved?[00:18:34] What is metabolic health's relationship to menopause?[00:23:49] How does exercise fit in?[00:26:41] Connect with Dr Ritamarie: https://www.FastingWhileFeasting.com On Social: Facebook: https://www.facebook.com/DrRitamarieLoscalzo Instagram: https://www.instagram.com/drritamarie/ Youtube: https://www.youtube.com/user/drritamarie Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women: https://www.flippingfifty.com/metabolic-mastery/ Mastering Midlife Metabolism: The Key to Fat Loss After 45: https://www.flippingfifty.com/key-to-fat-loss-after-45/ How to Boost Your Metabolism in Midlife the Non-Dieting Way: https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Resources: Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Flipping 50 5-Day Flip: https://www.flippingfifty.com

Mar 7

In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest. In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections. Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health. The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels. Get the protein support you need with Flipping Fifty’s protein powders . Plus, use promo code ‘byebye’ to save 15% on items still in stock. Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance. Key Guidelines on Protein Recommendations for Women: Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals. Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect. Daily Protein Intake: For muscle building and maintenance: 1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d) Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg. For improved body composition (in resistance-trained individuals): 3.0 g/kg/day may help reduce fat mass. Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg. Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal. Leucine Content: Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs). Leucine content in proteins: Pea protein: 1.7 g Hydrolyzed beef (Paleo): 2–3 g High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Protein Distribution and Timing: Ideally, protein intake is evenly distributed every 3–4 hours throughout the day. However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown Animal vs. Plant Proteins: Animal proteins provide all EAAs at high levels. Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products. Carbohydrate and Protein Recommendations for Women Endurance Athletes: Ensure adequate carbohydrate intake to enhance performance. Adding protein can reduce muscle damage and aid recovery. Pre & Post Menopausal Women: Protein Timing: Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance. Carbohydrate Needs: Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low: Women: ~30–35 calories per kg of fat-free mass (FFM). Men: ~15 calories per kg FFM. Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day. Risks of Low Carbohydrate Intake: Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass. Your Go-To Action Plan on Protein Recommendations for Women in Midlife Assess Current Intake: Track total calories and protein. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle). Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss. Protein Strategy for Postmenopausal Women: Aim for 1 g protein per lb of body weight. Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise. Track Results: Regularly evaluate the impact on body composition and overall health. Resources: Flipping50 Membership: https://www.flippingfifty.com/cafe Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: Why HIIT May Be Failing You (and SIT) https://www.flippingfifty.com/hiit-may-be-failing-you How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/getting-wrong-after-40 12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause References: Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. https://doi.org/10.1080/17461391.2021.1915391 Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. https://doi.org/10.1186/s12970-017-0177-8 Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830. https://doi.org/10.1186/1550-2783-7-4 Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. https://doi.org/10.1186/1475-2891-13-97

Mar 4

Body positivity is a term by now you’re familiar with, but do you have a positive body mindset? Menopause changes your body, energy, or relationship that can come at midlife. Of the up to 90,000 thoughts we think a day, how many of yours are about the body you have and don’t want vs gratitude for the one you’ve got? Tune in to have that positive body mindset! My Guest: Stephanie Roth-Goldberg, LCSW, CEDS-C is a psychotherapist and psychoanalyst specializing in treating eating disorders and athletes in NYC and NJ. Stephanie teaches about Eating Disorders, anti-diet athletes, healthy food relationships, body image, and general endurance sport mental health. She is an Ironman finisher, has completed several triathlons and marathons. She is a certified RRCA run coach, certified intuitive eating counselor and most importantly a mom to two kids who so far also love running. Questions We Answer in This Episode: How did you come into the work of mindset?[00:04:58] Discuss how mindset that exercise is to burn, or to earn or change some component of yourself you don’t like can be problematic[00:13:03] Is there a big difference between men and women around this[00:06:14] Let’s talk about the female body and dysmorphia[00:20:20] How does that compare and contrast to a man’s dysmorphia?[00:25:21] What is orthorexia?[00:07:51] “You have to plan for it” Stephanie Roth-Goldberg Connect with Stephanie: https://www.intuitivepsychotherapynyc.com/ On Social: Instagram: https://www.instagram.com/embodiedpsychotherapist/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Feb 28

HIIT may be failing you for two big reasons. Spoiler alert, here they are: You aren’t actually hormonally in a place you’ll benefit. You are doing them outside a sweet spot that is optimal for results So I’ll quickly address #1 and have a deeper discussion on #2 and what actually is happening during HIIT and why it has the potential to be so good, if you’re ready! Your Glucose Metabolism to Know Why HIIT May Be Failing You The classic form of “all out” HIIT is the Wingate test. After about 3 to 5 minutes of warm-up the subject cycles for 30 seconds at maximum effort against a standardized resistance. Typically four to six Wingate tests are performed separated by 4 minutes of rest, for a total of 2 to 3 minutes of maximal exercise spread over 15 to 30 minutes. This “all out” cycle ergometer form of HIT is also referred to as sprint interval training (SIT). In intense exercise (>80% VO2max), unlike at lesser intensities, glucose is the exclusive muscle fuel. Catecholamine levels rise markedly, causing glucose production to rise seven- to eightfold while glucose utilization is only increased three- to fourfold. In people without diabetes there is a small blood glucose increase during intense exercise that increases further immediately at exhaustion and persists for up to 1 hour. Plasma insulin levels rise, correcting the glucose level and restoring muscle glycogen. This physiological response would be absent in type 1 diabetics. Your Aerobic Endurance to Know Why HIIT May Be Failing You HIIT is effective in improving aerobic endurance. In one study six “all out” SIT sessions over 2 weeks improved the mean cycle endurance time to fatigue while cycling at approximately 80% of pretraining VO2max by 100% (from 26 to 51 minutes). This required a total high-intensity exercise time of only 15 minutes with a total training time commitment of approximately 2.5 hours. In another study, a less intense version of HIIT (6–10 cycling bouts of 30 seconds each at 125% of the power at VO2max with 2 minutes recovery) produced a similar improvement in VO2max after 4 weeks of training, as was seen in the more intense SIT group (three to five “all out” 30-second cycling bouts with 4 minutes of recovery). The less intense HIT required only half the intensity but double the repetitions of the SIT, and may be more practical for the nonathlete. After high-intensity exercise, insulin sensitivity is typically increased, meaning the body may require less insulin to utilize glucose effectively, which could lead to a slight rise in insulin levels during recovery as the body replenishes glycogen stores. The lower the conditioning level the more insulin is likely to be increased. The longer the activity level, the more insulin is likely to be secreted after exercise. If adequate recovery does not occur between intervals there may be a greater elevation in stress hormones. So either … keep the intensity high and the duration extremely short, or make this a longer session with up to 4 minutes between all-out bursts still with a total time of 20 minutes of interval rounds, adding warm up and cool down making it a 30 minute session. References: Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122 https://doi.org/10.2147/DMSO.S29222 Erik A. Richter, Lykke Sylow, Mark Hargreaves; Interactions between insulin and exercise. Biochem J 12 November 2021; 478 (21): 3827–3846. doi: https://doi.org/10.1042/BCJ20210185 Resources: Flipping50 Membership: https://www.flippingfifty.com/cafe Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/getting-wrong-after-40 12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/high-or-low-cortisol-in-menopause

Feb 25

Slow aging is no longer a mystery — it’s rooted in the science of epigenetics. This includes lifestyle, diet, and environment influence your biological age. Understanding biological versus chronological age reveals strategies to live longer and feel younger. Today’s episode covers tools and insights for changing biological age. If you're ready to slow aging and feel younger fast, this episode is for you. My Guest: Hannah Went, a Biology graduate from the University of Kentucky, is passionate about longevity and breakthrough technologies. After researching cell signaling and biology, she saw the potential of methylation-based diagnostics. She founded TruDiagnostics to focus on life extension and preventive healthcare, serving functional medicine providers. TruDiagnostic has over 30 clinical trials and one of the largest private epigenetic health databases. Hannah also created Everything Epigenetics to share insights on DNA regulation’s impact on health. Questions We Answer in This Episode: How has the concept of “real age” or biological age evolved from simple quizzes to blood-based testing? 00:05:15 What is epigenetics? 00:08:35 What is the difference between epigenetics and genetics? 00:10:45 What is biological age? 00:15:15 How can biological age be measured and how accurate is it? 00:19:15 How quickly can we change biological age? 00:20:55 What mistakes do women commonly make when investing time, money, and energy to slow aging? 00:27:15 Can you share any stories of dramatic changes in biological age? 00:30:25 Connect with Hannah: https://www.flippingfifty.com/epigenetics On Social: Instagram: https://www.instagram.com/everythingepigenetics/ Twitter: https://twitter.com/EverythingEpi Other Episodes You Might Like: Ageless Aging: Believe it or Not?: https://www.flippingfifty.com/ageless-aging/ How To Defy Aging Naturally without Needles or Knives: https://www.flippingfifty.com/defy-aging-naturally/ Resources: VIP Private Coaching: https://www.flippingfifty.com/store/coaching-programs/90-day-private-coaching-5000 Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Feb 21

With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results. I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but getting the opposite of desired results. Knee Strengthening Exercises You May be Getting Wrong After 40 What you think is the problem: weak quads What may really be the problem: weak glutes Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue: Tight hips Weak glutes Poor quad: hamstring ratio To target tight hips: pigeon pose (I do mine on the Power Plate for added benefit) https://www.youtube.com/watch?v=lcPwOm-fF9Y To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy. https://www.youtube.com/watch?v=ERU-ajYfEQ0 To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do. https://www.youtube.com/watch?v=QxKSNP4zxgo [I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer. https://www.youtube.com/watch?v=7iQrB5SF-9o&t=1335s A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation. That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my experience with Protonics so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job. Glute Exercises You May be Getting Wrong After 40 This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized. For our members, the Glute Challenge is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link. Not a member yet? Perfect time to join!! Or you can find Glute Challenge here . Low Back Exercises You May be Getting Wrong After 40 What you think is the problem: tight low back and weak abs/core What is really the problem: tight hips and weak glutes and an overburdened lower back because of these. The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility. Running vs Walking for Exercise You May be Getting Wrong After 40 What we think we should do to get in shape faster: running What may work better during peri (and post menopause): walking Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters. Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments. If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false. For women, the biggest roadblocks to weight loss are lack of protein and overall calories to support the muscle needed too much cortisol worsening anabolic resistance long duration “cardio sessions” High Intensity Workouts You May be Getting Wrong After 40 Going to bootcamp? Just stop. Do strength training. Do HIIT cardio sessions. Don’t do them together. Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results. Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference. Resources Mentioned: The Ultimate Glute Challenge: https://www.flippingfifty.com/store/uncategorized/the-ultimate-glute-challenge Protonics: Watch here: https://www.youtube.com/watch?v=7iQrB5SF-9o (For Debra’s confirmation) Get it here: https://www.flippingfifty.com/protonics for YouTube video… I want to be sure that we insert footage of the protonics demo and knee strengthening stretching, leg extension, me in a plank doing glute exercise, side plank snippets) AND A QR code with the cover of the Glute Challenge book Metabolism Makeover 2.0: https://www.flippingfifty.com/mm2 Other Episodes: 12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now: https://www.flippingfifty.com/overcome-gut-issues Changing Habits for 2025 Health Optimization: https://www.flippingfifty.com/changing-habits

Feb 18

Just what are your workplace menopause rights? As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace. Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights! My Guest: Jack Tuckner, Esq. Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing discrimination, harassment, and pay disparity, from pregnancy through menopause, earning recognition as a trusted media and community voice. Catherine Crider, Esq. Catherine Crider, a California lawyer and certified labor and postpartum doula, combines legal expertise with hands-on support for families. She teaches childbirth and postpartum classes nationwide and writes on women’s health and parenting for outlets like Forbes and Healthline. Previously, she worked as a licensed educator for children and parents. Questions We Answer in This Episode: What does menopause discrimination in the workplace look like?[00:05:10] What steps should you take if you need job accommodations due to your menopause symptoms?[00:22:00] What are the similarities and differences with pregnancy discrimination in the workplace?[00:29:00] How can employers support women going through menopause? [00:25:32] There you are, workplace menopause rights. For more information Google the term, too! Connect with Jack and Catherine: https://womensrightsny.com/ On Social: LinkedIn: https://www.linkedin.com/in/jacktuckner https://www.linkedin.com/in/catherine-crider-2b5b3232 Other Episodes You Might Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ Perimenopause: The Signs Symptoms and Circus: https://www.flippingfifty.com/circus/ The Real Reason for Migraines and Constipation in Menopause: https://www.flippingfifty.com/migraines-and-constipation-in-menopause/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger

Feb 14

Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more. Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months. If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too! My Guest: Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get transformational results with gut health solutions. The Healthy Gut products are powerful gut health supplements in the world, helping more than 12,000 customers and more than 1,000 tough cases! Steven has become a renowned voice in the gut health space, personally creating more than 30 industry-leading educational programs and contributing to over 700 research articles. Questions We Answer in This Episode: Why are vitamins and minerals for immune health not always delivering the desired outcomes for people looking for support? [00:21:47] How can you tell if your immune system is smart enough to keep you healthy?[00:23:25] Doesn’t exercise and a low-toxin lifestyle help balance the body and immune system?[00:27:52] Who is worse off right now: middle/older adults or younger generations?[00:30:04] What are paraprobiotics, and why are they a breakthrough for immune support?[00:34:15] How quickly does someone notice a change? Who benefits most from trying it?[00:39:50] Connect with Steven: https://www.flippingfifty.com/healthygut Use this link to enjoy 15% off! On Social: Instagram: https://www.instagram.com/healthygutco/ TikTok: https://www.tiktok.com/@healthygutsteven Other Episodes You Might Like: Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: https://www.flippingfifty.com/gut-health Heal Your Gut, Save Your Brain: https://www.flippingfifty.com/save-your-brain Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? https://www.flippingfifty.com/why-am-i-bloated Resources: Flipping 50 5-Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50’s Metabolism Makeover 2.0: https://www.flippingfifty.com/mm2

Feb 11

After 50, love relationships take a turn. For women who become more educated and mature their relationship may no longer solve a problem they can’t solve on their own. My respected guest and Flipping 50 returning favorite on love relationships, Dr. John Gray. My Guest: John Gray, author of Men Are from Mars, Women Are from Venus, wrote the iconic relationship book, a global bestseller translated into 45 languages. With 20+ books, including Beyond Mars and Venus, he transforms how men and women view relationships, blending communication skills and nutrition for lasting health and romance. Featured on Oprah and other major media, he shares insights through books, blogs, and workshops. More about John here. Questions We Answer in This Episode: Can you address how relationships impact anti-aging? [00:10:20] Does a relationship need to follow a traditional model (same household, romantic), or can male friendships also provide value? [00:10:45] You mention romance for hormone stimulation—would “hormone optimization” be a better term?[00:40:37] Are romance and love relationships the ultimate biohack?[00:25:05] How does romance or relationships optimize hormones? [00:41:15} How is the stress response related to a woman’s relationships? [00:13:51] Why is this more significant for women than men as they age? [0013:35] A recent Joe Dispenza video discussed single women who don’t rely on dopamine or oxytocin from relationships may experience fewer emotional highs and lows and find other ways to create stability. How does this perspective align with your views? [00:36:48] Connect with John: https://www.marsvenus.com/ On Social: Facebook: https://www.facebook.com/Mars.Venus.John.Gray Instagram: https://www.instagram.com/johngraymarsvenus_official/ Twitter: https://x.com/marsvenus Other Episodes You Might Like: You Ask Libido and Hormone Balance Qs: Dr John Gray Answers: https://www.flippingfifty.com/libido-and-hormone-balance/ Create Natural Hormone Boosts with Dr. John Gray | MarsVenus: https://www.flippingfifty.com/natural-hormone-boosts/ Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Protein Products: https://www.flippingfifty.com/protein

Feb 7

Most commonly the challenge is gaining lean muscle. Doing all the things but can’t seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it’s compounded and in this case, not interest but penalty! Join us at Metabolism Makeover 2.0 to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren’t getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It’s not only about injury prevention. There’s an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn’t automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it’s a “how” you’re doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what’s available at the gym or doing the same exercises in the same sequence every time. If you’re not careful you won’t change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn’t mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you’re still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don’t Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don’t prioritize, your workouts will suffer too. You’re also at risk for injury, not only because your body isn’t fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it’s normal to feel sore, even if you’re extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It’s not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you’re all too willing to jump to EAAs, or BCAAs but won’t eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don’t like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you’re eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They’re open about not knowing what they didn’t know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don’t have to. Just don’t jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for exercise causing a bigger caloric deficit. Then they stay there for years, under-fed and under-fueled (processed food, diet food), the metabolism will come to a halt, along, potentially with adrenal and thyroid function. Figure your calorie needs. Use an app to track your actual intake for 3-5 days. 12 Strength Training Mistakes in Menopause That Hinder Your Progress Thinking Small, Skinny, or Numbers That Don’t Matter Instead of That Do [00:36:20] Your size and your weight on the scale do not tell the story of your fitness and health. Though they might hint at your likelihood of sarcopenia and osteoporosis, fall and fracture risk. When women focus on weight or size they sacrifice muscle. When they lose muscle, they lose strength, longevity and independence. A woman who has her ideal weight or size is constantly thinking about it and a step away from a fall or fracture. A fracture that results in bedrest, weakness and loss of more muscle. The beginning of the end. Those falls are not devastating just because of the breaks, but because of brain bleeds or other internal damage. Too Heavy to Start [00:38:20] The first 6-8 weeks, and up to 12, of a resistance training program, the benefits are due to the neural connection. That isn’t rushed by going heavy. But loads too great for your ligaments, tendons and joints or muscles can cause weakness, undue soreness, and a weak foundation leading to injury. We, in the fitness industry, need to be more careful. We have sometimes lost our way in regard to where to START, and how and at what pace to PROGRESS. You Add Something But Don’t Remove Something Else [00:40:30] I’ve experienced this temptation myself. When I started training for triathlons at 40, I was compelled to figure out how to run even while I was adding biking or swimming to my schedule. I soon realized I was sabotaging the quality of every workout and just putting those “junk miles.” A woman will lose muscle because of the added stress, inability to recover. That’s an extreme example, but if you’re adding and never subtracting/replacing, you’re probably going to experience similar results. References for the 12 Strength Training Mistakes in Menopause: For dropping in the references.. Ideally just the single line link.. Vs long for the podcasts and posts - however if the research is really: within last 10 years, features female subjects.. Then it should be added to the research document. Nothing else should ever be used in our content. #1 Cheng AJ, Jude B, Lanner JT. Intramuscular mechanisms of overtraining. Redox Biol. 2020 Aug;35:101480. doi: 10.1016/j.redox.2020.101480. Epub 2020 Feb 26. PMID: 32179050; PMCID: PMC7284919. #2 Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919. #3 https://pubmed.ncbi.nlm.nih.gov/19691365/#:~:text=Conversely%2C some experiments%20have%20a demonstrated,be%20safer%20and%20more%20reliable #4 Hughes SL, Seymour RB, Campbell RT, Whitelaw N, Bazzarre T. Best-practice physical activity programs for older adults: findings from the national impact study. Am J Public Health. 2009 Feb;99(2):362-8. doi: 10.2105/AJPH.2007.131466. Epub 2008 Dec 4. PMID: 19059858; PMCID: PMC2622796 #4 Brickwood KJ, Ahuja KDK, Watson G, O'Brien JA, Williams AD. Effects of Activity Tracker Use With Health Professional Support or Telephone Counseling on Maintenance of Physical Activity and Health Outcomes in Older Adults: Randomized Controlled Trial. JMIR Mhealth Uhealth. 2021 Jan 5;9(1):e18686. doi: 10.2196/18686. PMID: 33399541; PMCID: PMC7815450. #5 https://www.somnologymd.com/2024/09/sleep-womens-health/ #6 Romero-Parra N, Maestre-Cascales C, Marín-Jiménez N, Rael B, Alfaro-Magallanes VM, Cupeiro R, Peinado AB. Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports Health. 2021 Nov-Dec;13(6):613-621. doi: 10.1177/19417381211014134. Epub 2021 May 27. PMID: 34039086; PMCID: PMC8558998. #6 https://sheffieldphysiotherapy.co.uk/muscle-soreness-mean-youve-effective-workout/ #7 & #9 Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. #7 Lentjes MAH. The balance between food and dietary supplements in the general population. Proc Nutr Soc. 2019 Feb;78(1):97-109. doi: 10.1017/S0029665118002525. Epub 2018 Oct 30. PMID: 30375305; PMCID: PMC6366563 #10 Martinez, B.P., Batista, A.K.M.S., Gomes, I.B. et al. Frequency of sarcopenia and associated factors among hospitalized elderly patients. BMC Musculoskelet Disord 16, 108 (2015). https://doi.org/10.1186/s12891-015-0570-x #10 Sakuma, Kunihiro, Yamaguchi, Akihiko, Sarcopenic Obesity and Endocrinal Adaptation with Age, International Journal of Endocrinology, 2013, 204164, 12 pages, 2013. https://doi.org/10.1155/2013/204164 #11 Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596 #12 Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep;131:105336. doi: 10.1016/j.psyneuen.2021.105336. Epub 2021 Jun 18. PMID: 34175558. #12 Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/#:~:text=Early laboratory studies of hot,in our earlier report5 . Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Lunges: Love 'em or Leave 'em https://www.flippingfifty.com/lunges-muscles-squats-variations-benefits Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/high-or-low-cortisol-in-menopause 8 Strength Training Mistakes Wasting Your Time (fix them): https://www.flippingfifty.com/8-strength-training-mistakes Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause

Feb 4

In this special episode, you get to join me in a doctor’s appointment and lm tell you… what you don’t know about hormone tests could be the difference in feeling 10x better and aging better too! If you don’t know about hormone tests that there are not only different test, but different ways to interpret them from norms to optimal….if you don’t know that some doctors don’t know all test and couldn’t order them if they did because they don’t know how to interpret them… then you’re in for a treat…. And education! My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between Questions We Answer in This Episode: Why do a Wet Urine Test? [00:02:18] What are Metabolites? Why do they matter when it comes to your hormones? [00:04:35] How does Estrogen impact your body and what can you do to keep them in balance? [00:04:41] Why is Testosterone important to women? How can you support healthy levels? [00:27:01] What does DHEA do and how can you optimize it? [00:29:17] How can you accurately Cortisol? What does it mean for your stress levels? [00:37:01] How can you boost Oxytocin naturally? [00:38:37] How does Thyroid affect your metabolism, energy, and mood? What can you do to balance it? [00:43:17] Connect with Dr. Sharon: https://www.flippingfifty.com/drsharon On Social:Instagram: https://www.instagram.com/drsharonstills/ Other Episodes You Might Like: Circadian Rhythm Hacks for Muscle in Menopause: https://www.flippingfifty.com/Circadian-Rhythm-Hacks Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause Which Hormones Matter Most in Meno(pause): https://www.flippingfifty.com/which-hormones Resources: 5-Day Flip: https://www.flippingfifty.com/5dayflip Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny

Feb 1

Can you improve your eyesight and protect your vision in midlife? Vision health goes far beyond eyesight and the ability to see the golf ball or the small print on the supplement bottle. Aging doesn’t mean dimming sight; it’s possible to preserve and improve vision with the right knowledge and tools. Did you know you can slow the aging effects on your eyes? Stay tuned to learn how to protect your vision in midlife! My Guest: Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision. His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance. You may have seen him on the podcast circuit as a recent guest on MindBodyGreen, Chris Kresser’s Revolution Health Radio, and Cynthia Thurlow's Everyday Wellness. Questions We Answer in This Episode: - What is the difference between eyesight and vision? [00:04:15] - What do women in midlife need to know about their vision? [00:07:15] - What are the key things you should be doing if you want to maintain your vision as you age? [00:11:55] - Is it possible to reverse the effects of aging on your vision? [00:13:05] - What is the screen pandemic and how is it contributing towards the global decline in vision? [00:26:05] Connect with Dr. Bryce: https://www.flippingfifty.com/screenfit Enjoy $200 discount when using this link On Social: Facebook: https://www.facebook.com/myvisionfirstoptometry Instagram: https://www.instagram.com/drbryceappelbaum/ Youtube: https://www.youtube.com/@visionfirstwithdrb Other Episodes You Might Like: Ditch Your Glasses or Contacts? Naturally Clear Vision: https://www.flippingfifty.com/clear-vision/ Healthy Eyes and Vision Tips for Women in Menopause: https://www.flippingfifty.com/eyespy/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger

Jan 31

With either high or low cortisol in menopause, the way you exercise has to change. Yet, this is a gap in fitness education for trainers, instructors and coaches who don’t get training specific to women in menopause. So, whether you’re here for yourself or here as a coach or trainer who does now or wants to coach women in midlife and beyond, this episode is for you. In this episode, I talk about the impact of exercise intensity on cortisol and how cortisol is used for the energy to do exercise, cortisol changes that occur in menopause, and what’s really wrong with the way we can interpret the signs of high or low cortisol… all so you can avoid making mistakes that might make you worse, or prevent you from ever having an issue in the first place. Questions We Cover in This Episode: Why are high or low cortisol in menopause so prevalent? [00:04:00] What’s the difference between someone “apparently healthy” and high or low cortisol? [00:04:30] How would you test to know? [00:11:30] Without testing what does abnormal cortisol feel like? [00:13:50] How does exercise impact cortisol levels? [00:16:30] What mistakes do women (and trainers & coaches) make with exercise recommendations? [00:28:10] Looking at Exercise Science for High or Low Cortisol in Menopause Low-intensity exercise may decrease cortisol levels or keep them steady. Prolonged activity, however, can cause cortisol to rise. Moderate to high-intensity exercise increases cortisol. Prolonged “aerobic” exercise at higher intensities can significantly elevate cortisol concentrations. At about 45 minutes, to less than an hour, cortisol begins to rise significantly above resting levels and then not have the corresponding fall that is beneficial for us. This elevated cortisol response can occur even with exercises you’ve done for years. With declining estrogen, life itself becomes more stressful. For women engaging in long endurance activities without proper fuel, recovery, or adjustments, results may stall—or even backfire.. This doesn’t mean giving up long runs or rides forever but prioritizing muscle, bone, and brain health temporarily. Why Elevated cortisol is indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as we age and has differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss. The longer the duration, or the higher the intensity, and certainly both combined, the greater the increase in cortisol. Other factors like heat, humidity, intake of carbohydrate and hydration can impact cortisol levels. Last, of course the higher the conditioning level you have the less of a stress response (cortisol rise) you’re going to have to the same level of duration or intensity in a deconditioned level. That is, the stress response will occur sooner for the deconditioned than later. Low Cortisol Solutions When Dealing with High or Low Cortisol in Menopause With low cortisol levels (adrenal stress), overtraining is the biggest risk. Small exercise snacks, lower intensity exercise is the first step. Gradually adding in resistance training in short sessions to support blood sugar stabilization is the goal. Monitor to be sure you don’t go backward. Keep in mind cortisol and adrenaline are needed to support intense exercise. Your body doesn’t currently have it, so high intensity workouts like intervals and metabolic conditioning (bootcamp style) are not favorable for you. You won’t benefit from them right now. Low intensity and low volume resistance training would mean lower rep ranges and higher number of sets (3-5) with a few compound exercises. You’re going to skip old school advice for 8-10 exercises for each muscle group. High Cortisol Solutions when Dealing with High or Low Cortisol in Menopause Short interval sessions or metabolic conditioning can be effective, but be mindful to keep them short. Start with 1 session and add a second only if it’s improving, not draining your energy. These sessions may help reduce cortisol, but going too long, even if it feels good, can backfire. Neurotransmitters may push you to continue, but elevated cortisol and adrenal fatigue will eventually catch up. High cortisol breaks down muscle, so strength training is essential. Use heavier weights and increase your rest time (by using balance exercises, stretches or core) to make the most of your time. The HPA-Axis issue, that is adrenal fatigue, needs time away from longer duration and high intensity workouts to allow the brain and adrenals to start communicating effectively again. It doesn’t have to be permanent. Train earlier in the day, balancing sleep and exercise, especially if work adds stress. Overworking, lack of movement, or poor stress management may have contributed to current challenges. Use weekends wisely – skip long workouts and focus on a solid strength session one day and yoga or walking the next. Prioritize earlier sessions that don’t require an alarm clock for optimal recovery and hormonal balance. Signs You’re Recovering from High or Low Cortisol in Menopause Check Your Appetite: You should have one, but not cravings especially, soon after meals. Appetite can be sluggish with low cortisol and either high or low with high cortisol. Your Energy level: Should be stable throughout the day. For low energy getting up, maca can be a natural support for your own system to self-regulate. It’s an herb most women can take, however check if you have had breast cancer, there are some contraindications and a medical advisory board you can check with. I found this super helpful and within a week of taking this felt better back in early 2020. Sleep Should Improve: Whether you struggle to fall asleep, stay asleep or simply are not waking rested, this should begin to improve. (That is, if you’re doing your job to prioritize sleep). Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why: https://www.flippingfifty.com/hormone-therapy-roadmap**Cortisol Hormone: Don’t let it derail your fat loss efforts: https://www.flippingfifty.com/cortisol-hormone**Turn Midlife Stress into Strength | Victim to Victorious Author: https://www.flippingfifty.com/midlife-stress Resources: Mighty Maca: https://www.flippingfifty.com/mightymaca Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny-tonight Flipping 50 Menopause Fitness Specialist®: https://fitnessmarketingacademy.com/ 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ References : Hackney AC, Walz EA. Hormonal adaptation and the stress of exercise training: the role of glucocorticoids. Trends Sport Sci. 2013;20(4):165-171. PMID: 29882537; PMCID: PMC5988244. The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition , 4 (4). https://doi.org/10.53520/jen2021.103108

Jan 28

Know the daily rituals that regulate your nervous system to calm inflammation and slow the effects of aging! My Guest: Dr. Monisha Bhanote, MD, ABOIM, FCAP, ACCM, is a quintuple board-certified physician and founder of WELLKULÅ. She blends ancient wisdom with mind-body medicine, advocating for #CellCare as self-care. As an international speaker, best-selling author, and wellness expert, she educates on cellular health and nervous system regulation. Dr. Bhanote’s expertise in longevity, Ayurveda, plant-based nutrition, mindfulness, and digestive health shapes her Longevity Retreats and best-selling book, The Anatomy of Wellbeing , which offers practices to embrace your body’s unique design and revitalize your health at the cellular level. Questions We Answer in This Episode: What is the importance of the 'gut-brain connection' for women? [00:07:05] How does nervous system dysregulation impact gut health, vitality and longevity? [00:10:45] What is the 'gut-skin axis,' and how does gut health and nervous system balance influence skin’s appearance and inner beauty?[00:14:22] How do chronic stress and nervous imbalances accelerate aging, and what strategies support longevity?[00:14:58] How does stress contribute to inflammation and how can we manage it?[00:15:28] What daily rituals regulate the nervous system, improve gut health, and promote internal beauty and vitality?[00:31:13] Connect with Dr. Monisha: https://www.drbhanote.com/ On Social: Facebook: https://www.facebook.com/drbhanote Instagram: https://www.instagram.com/drbhanote/ YouTube: https://www.youtube.com/@drbhanote Other Episodes You Might Like: Reverse Biological Age with Dr. Olga Stevko’s Methodology: https://www.flippingfifty.com/reverse-biological-age/ Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/ That Gut Feeling is Real How Gut Impacts Mood: https://www.flippingfifty.com/that-gut-feeling/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger

Jan 24

Pay attention! If you’re hearing “lift heavy” shouted from the roof tops and feel the fear of injury or simply inability to comply…. THIS IS YOUR EPISODE! Consider your midlife strength training myths busted. Strength training should be non-negotiable for midlife women, yet still believe in long-existing myths related to them. By the end of this episode, you will identify and consider any current midlife strength training myths busted! My Guest: Jennifer Kirsch is a personal trainer and nutrition coach specializing in helping women 50+ build strength, confidence, and consistency through simple, effective workouts. With nearly 30 years of experience, she’s passionate about empowering women to feel their best at every stage of life. When did doctors all of a sudden become experts in menopause exercise? -Jennifer Kirsch Questions We Answer in This Episode: What are the most common misconceptions about strength training for midlife women, and why do they persist? [00:10:00] Why is strength training essential for women in their 50s and beyond, especially for mobility, flexibility, and quality of life? [00:22:30] How do moderate rep ranges benefit women in menopause, and how does this differ from other fitness advice? [00:24:30] What advice would you give to women who feel overwhelmed or intimidated by starting strength training later in life? [00:31:50] How can women overcome challenges like time, limited equipment, or lack of experience? [00:33:30] What’s one simple action to start building strength, mobility, and balance today? [00:35:50] “It is most definitely the Menopause Gold Rush.” Connect with Jennifer: https://www.jenniferkirschfitness.com/ On Social: Instagram: https://www.instagram.com/jenniferkirschfitness/ Other Episodes You Might Like: Timetable for Strength Training Benefits in Menopause: https://www.flippingfifty.com/strength-training-benefits/ Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause/ Muscle Makeover: Why Resistance Training is Essential in Menopause: https://www.flippingfifty.com/resistance-training-is-essential-in-menopause/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Jan 21

Tune in to this episode as we redefine core strength. It's time to break the silence and take charge. Pelvic Floor Fitness After 40 is a game-changer. Questions We Answer in This Episode: What is the pelvic floor, and why is it essential for overall health, especially as we age? What is the Cooch Ball, and how does it differ from traditional pelvic floor exercises? What are common myths about pelvic floor health you'd like to debunk? How does pelvic floor fitness relate to core strength, and why is this connection important? Are pelvic floor issues inevitable with age? What can women do to prevent or address them? How does mindset impact pelvic floor health, and what mental shifts can improve pelvic fitness? What simple exercises or habits can listeners use to maintain or improve pelvic floor health? How can improved pelvic floor fitness enhance confidence, intimacy, and overall well-being? Connect with Jana: On Social: Facebook: https://www.facebook.com/groups/1711662052544025 Instagram: https://www.instagram.com/jana.danielson/ TikTok: https://www.tiktok.com/@jana.danielson YouTube: https://www.youtube.com/@Jana.Danielson Other Episodes You Might Like: Pelvic Floor Health in Menopause and Exercise: https://www.flippingfifty.com/pelvic-floor-health-in-menopause/ How to Make (Sex and) Exercise More Effective: Pelvic Floor: https://www.flippingfifty.com/pelvic-floor-tips/ Your Pelvic Floor: Prolapse and Incontinence: https://www.flippingfifty.com/your-pelvic-floor/ Resources: Exercise Planning Guide Freebie: https://www.flippingfifty.com/exercise-planning/ 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Total Fitness Formula For Women – Online Course (Fit Pros Coaching): https://www.flippingfifty.com/store/coaching-programs/total-fitness-formula-for-women-course-fit-pros-coaching/

Jan 17

To overcome gut issues in midlife, start with understanding how your gut health impacts every part of your well-being. Conditions like SIBO, or Small Intestinal Bacterial Overgrowth, can feel overwhelming, but they don’t have to define your quality of life. If you’ve ever wondered how to overcome gut issues and feel your best, this episode holds the answers. My Guest: Shivan Sarna is the author of the Amazon Bestseller Healing SIBO, a TV host, and the creator of the SIBO SOS® Summits and Community, the Digestion SOS™ documentary series, the Gut & Microbiome Rescue Summit, the Liver and Gallbladder Rescue Summit, the Lymphatic Rescue Summit, the Dental Health Connection Summit, the Fascia and Chronic Pain Rescue Summit, and Chronic Condition Research. After a lifetime of struggling with health issues, Shivan made it her mission to share information with others who are struggling. Her personal mantra is “SOS: Save Our Selves.” And that's what she has helped thousands of people do! Questions We Answer in This Episode: Tell me about your health journey and what brought you to where you are today. [00:04:46] What exactly is SIBO and why is it important to recognize, diagnose correctly and treat correctly? [00:10:14] What are some of the root causes of SIBO and how do you address this? [00:24:28] What suggestions do you have to help people’s mindsets overcome chronic conditions? [00:30:07] Connect withShivan: https://sibosos.com/ Join the Summit: https://flippingfifty.com/newscience On Social: Facebook: https://www.facebook.com/groups/SIBOSOSVirtualSummit Instagram: https://www.instagram.com/sibo_sos/ Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Events or Affiliate partnership we're promoting in this episode: Menopause summit - Will provide affiliate URL directly. (Message from Shivan) Resources: Our Bodies Ourselves (book)

Jan 14

Are you drinking coffee and wondering if coffee is good or bad for midlife? Coffee drinkers, pay attention. In this episode, America’s happy gut doctor shares the pros and cons of coffee. Know the benefits without sabotaging your gut health or adrenals. Do not miss this to know if coffee is good or bad for midlife? My Guest: Dr. Vincent Pedre, Medical Director of Pedre Integrative Health, Founder of Dr. Pedre Wellness, and CEO of Happy Gut Life. He is a Functional Medicine-Certified Practitioner with a NYC-based concierge practice and bestselling author of two gut-health books. His latest, The GutSMART Protocol, includes a 14-day personalized gut-healing plan. His newest offering, Happy Gut Coffee, is a clean, toxin-free coffee that you can trust to keep your gut happy. Questions We Answer in This Episode: Is coffee good or bad for the midlife woman’s gut? What are the pros and cons? 00:08:35 What are microplastics, and how do they enter the human body, particularly the gut? 00:10:45 How do you prefer your coffee? What’s your prep? 00:12:05 How do you doctor your coffee up? 00:17:25 What is the difference between caffeinated vs decaf coffee? 00:27:45 How much coffee does it take to get benefits vs how much is too much? 00:34:05 Connect with Dr. Vincent: https://www.flippingfifty.com/happygutcoffee On Social: Facebook: https://www.facebook.com/DrVincentPedre/ Instagram: https://www.instagram.com/drpedre/ LinkedIN: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/ TikTok: https://www.tiktok.com/@drpedre Other Episodes You Might Like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/ Resources: Debra’s Favorite Matcha: https://www.flippingfifty.com/piquetea Debra’s Favorite CGM: https://www.flippingfifty.com/myglucose

Jan 12

If you do a single search for your knee or hip pain, you’ll be served dozens of joint pain solutions in your social media and Google searches. Are they any good? I’m smiling to think of my step dad who after retirement took it upon himself to order things he’d see on TV or find strolling through Osco. Similarly, you can start looking on Amazon and wala, here come a dizzying array of joint pain solutions for you. I’ve been sent or gifted no less than 3 in the last two months. The odds or Gods are with me: two out of three are working amazingly well. This is the first of episodes sharing them because I know that the science behind them working is something you need to hear. This first new tool I’ve been using is revolutionizing the way people move, recover, and perform. It isn't just about temporary pain relief; it’s about restoring alignment and enhancing strength for a long term change in the way movement feels. Today, we’ll explore how this innovative approach works and how it’s transforming lives. Today we discover the power of Protonics for biomechanical balance! My Guest: Frank Joutras is Founder and President of Protonics G3 Sport LLC, and is the leader for the Protonics G3 Development Project. Frank who is co-inventor of the Protonics system with Physical Therapist, Ron Hruska, holds several patents on exoskeleton and robotics design. Frank, has over 30 years of technical and development experience in biomechanics, exoskeletons, fitness equipment, virtual environments and robotic system, and holds several patents in this area, including patents held by Facebook, Inc. Questions We Answer in This Episode: How does Protonics help improve overall fitness and health? What is unique about Protonics? It looks like a knee brace; explain why it is not a knee brace or acts like one? Why is the system only put on the left leg? Talk about Protonics now being available without a prescription and your new market through influencers. Discuss some of the world-renowned clinicians and fitness trainers involved with Protonics. What research has been done in the past? You heard it here first. You are not balanced. Connect with Frank & Try Protonics: https://www.flippingfifty.com/protonics Use this link when availing Protonics to get $100 off and a 30-Day money back guarantee On Social: Facebook: https://www.facebook.com/share/15Wyx5BBfF/?mibextid=LQQJ4d Instagram: https://www.instagram.com/protonicsg3/ YouTube: https://youtube.com/@protonicsg3/ Other Episodes You Might Like: Community Member SpotLight: Rotator Cuff Injury Solutions: https://www.flippingfifty.com/rotator-cuff-injury The Chronic Pain Solution for Complete Resolution: https://www.flippingfifty.com/chronic-pain-solution Resources: Menopause Makeover 2.0: https://www.flippingfifty.com/mm2 Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Jan 10

What if we could give you Circadian Rhythm hacks to improve your sleep ang energy throughout the day? Tune in to this episode to know what are these Circadian Rhythm hacks I’m talking about. Definition of Circadian Rhythm: Circadian rhythm is your body’s internal clock, a 24-hour cycle, regulating your sleep-wake patterns, hormone levels, and other vital bodily functions. What can affect your circadian rhythm? Light exposure Food intake. Stress. Physical activity. Temperature. Travel Sleep habits, including overnight or off-hour work shifts Health conditions, including medications So it makes sense we can create circadian rhythm hacks or havoc during menopause that will … accelerate aging or reverse it. Overview of Menopause and Circadian Disruption: Menopause can disrupt circadian rhythms due to hormonal fluctuations, leading to sleep disturbances and metabolic changes. Circadian Rhythm: The Body's Internal Clock Mechanisms of Circadian Rhythm: Regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, circadian rhythms synchronize with environmental cues Impact of Menopause on Circadian Rhythm: Hormonal changes can alter sleep patterns and circadian timing, affecting overall health. Sleep and Menopause: The Gap Sleep Challenges During Menopause: Insomnia, night sweats, and frequent awakenings, often due to hormonal fluctuations. Consequences of Poor Sleep: Disrupted sleep can elevate cortisol levels, impair glucose metabolism, and increase fat storage. Strategies for Optimizing Sleep: Consistent Sleep Schedule: Maintaining regular sleep and wake times Evening Routines: Limiting blue light exposure and engaging in calming activities before bed Nutritional Considerations: Consuming a balanced diet and avoiding stimulants close to bedtime Circadian Rhythm Hacks: Resetting Your Body To reset your circadian rhythm, your body needs to follow a healthy 24-hour schedule. Use the following tips to stay on track: Stick to a daily routine. Get morning light. Stay active with daily physical activity. Create a sleep sanctuary. Avoid evening stimulants. Limit your screen time. Skip late naps. Exercise and Hormone Balance: Syncing with Your Rhythm Timing of Exercise: Morning vs. Evening Workouts: The timing of exercise can influence circadian rhythms and sleep quality. Hormonal Effects of Exercise: Workouts affect cortisol, melatonin, and body temperature, playing a role in circadian regulation and sleep quality. Evening and High-Intensity Exercise: This does not have a significant negative effect on sleep quality but physiological circadian rhythm tends to alter. Long-Term Morning Exercise: This decreases cortisol concentrations after awakening and improves sleep quality. Overtraining: A long-term longitudinal study reported significantly higher morning cortisol levels and reduced sleep quality after overtraining in the postseason compared to the preseason in female soccer players Impact of Exercise on Cortisol and Circadian Rhythm: Cortisol Response: Exercise induced cortisol release, varying based on intensity and timing. Circadian Alignment: Regular physical activity regulates circadian rhythms, improving sleep and metabolic health. Recommendations: Morning Exercise: Moderate-intensity workouts in the morning may enhance alertness and align with natural cortisol peaks. Evening Exercise: Low-intensity activities like yoga in the evening can promote relaxation without disrupting sleep. Nutrition: Eating with the Clock Meal Timing and Circadian Rhythm: Impact on Metabolism: Aligning meal times with circadian rhythms can improve glucose metabolism and insulin sensitivity. Evening Eating: Consuming large meals late in the evening may disrupt sleep and circadian alignment. Nutritional Strategies for Hormone Balance: Balanced Diet: Incorporate lean proteins, healthy fats, and complex carbohydrates to support hormonal health. Specific Nutrients: Ensure adequate intake of magnesium and omega-3 fatty acids, which play roles in sleep regulation and inflammation reduction. Lifestyle Circadian Rhythm Hacks Daily sunlight exposure. Evening light management. Stress management techniques, like meditation and deep breathing. Consistent meal times. Listener Q&A or Case Study Addressing Common Concerns: Sleep Struggles: Try managing insomnia during menopause. Sleep Yourself Skinny Exercise Timing: Explore how adjusting workout schedules can enhance energy levels and sleep quality. Nutritional Adjustments: Do meal planning to support hormonal balance. Success Story: Share a real-life example of a client who improved her health by aligning her lifestyle with her circadian rhythm. Other Episodes You Might Like: Natural Solutions to Restorative Sleep in Menopause: https://www.flippingfifty.com/restorative-sleep-in-menopause Exercise Timing Improves Exercise Benefits in Menopause: https://www.flippingfifty.com/improves-exercise-benefits-in-menopause Why I Meditate and My Recent Weeklong Meditation Experience: https://www.flippingfifty.com/why-i-meditate Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny References: https://my.clevelandclinic.org/health/articles/circadian-rhythm?utm_source=chatgpt.com https://e-pan.org/journal/view.php?doi=10.20463%2Fpan.2023.0029&utm_source=chatgpt.com https://dspace.stir.ac.uk/retrieve/ec096291-95e3-4ae6-96a9-7c91b35cfb1b/1-s2.0-S0306453022001846-main.pdf?utm_source=chatgpt.com

Jan 7

Knowing the root cause for metabolic health is the key to thriving through midlife and beyond. In this episode we’ll help more clearly understand the connection between metabolic health, weight, disease risk, and the power of daily habits. Discover how addressing the Root Cause for Metabolic Health transforms aging. My Guest: Dr. Reena Singh is a Naturopathic Doctor who specializes in metabolic health, weight loss and women's health. She overcame her own chronic illness diagnosis in her early 20s which is what led her into naturopathic medicine. Her goal is to always address the root cause. Creator of the Metabolic Hormone Reset Program. Questions We Answer in This Episode: What does it mean to "address the root cause"? 05:10 What is metabolic health? 10:30 Why is metabolic health so important and how is it connected to our weight and risk for disease? 12:40 Why is it important to get proper blood work done? What should we be looking for? 18:30 How do our daily lifestyle habits impact our weight and health goals? 27:20 Connect with Dr. Reena at the Midlife Makeover Summit: https://www.flippingfifty.com/midlifemakeoversummit On Social: Facebook group: https://www.facebook.com/groups/metabolichormoneharmony Instagram: https://www.instagram.com/metabolichormonereset Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women: https://www.flippingfifty.com/metabolic-mastery/ The Hidden Reason for Belly Bloat: https://www.flippingfifty.com/reason-for-belly-bloat/ Mastering Midlife Metabolism: The Key to Fat Loss After 45: https://www.flippingfifty.com/key-to-fat-loss-after-45/ Resources: Power Plate (Use Code: FLIPPING50 for 20% off) https://www.flippingfifty.com/powerplate Stealth Core Trainer: https://trystealth.com/debra

Jan 3

It’s the New Year and many of us are interested in changing habits. Or we think we are… Changing habits can be hard. The question might be, should we be interested in creating habits? We have 60-70,000 thoughts a day. Unfortunately, 90% of them are the same as yesterday. We seek habits, Atomic Habits the book by James Clear, has been at the top of the charts for over five years. Yet, Dr Ellen Langer, author of CounterClockwise and Mother of Mindfulness, a professor at Harvard, says habits might be the worst thing we do. We’re no longer aware of our surroundings. She isn’t talking about yoga and meditation. She was talking about being aware. By consciously focusing on noticing. What did you notice today if you drove to work? What did you notice on your walk? We’re not mindful at all. I’m guilty. I used to preach to university students, no ipods during class. I’d send them out on a walk or run or have them do their mile fitness test without it. Most thought that was awful. Now I often catch up on a podcast or training. When I received an ipod as a gift downloaded with hundreds of my favorite artists and began using it, I was hooked. Shortly after I realized that I was in the middle of a 6 mile run and the battery died. I stopped dead in my tracks and wondered how I’d make it home. Twenty-five years of running with nothing but my thoughts and then I can’t move without it. Questions We Answer in this Episode: How changing habits is hard- [00:21:05] What your personality really is - [00:21:40] What is association vs dissociation - [00:11:40] Who do you need to become to have the results you want - [00:38:41] Changing Habits is Hard Thanks to Personality Actions start with thoughts. Our thoughts produce feelings. If we think that exercise has to be hard, then exercise becomes torture, eating differently is deprivation, or going to bed earlier is missing out. It’s those thoughts that create feelings, feelings motivate actions. Keep saying “that’s just me” then you’ll keep being the way you are now. That gets you the results you’ve been getting. Vs Adapt to the things that will get you what you want. You won’t be able to keep doing and thinking the same thing. Take a woman who wants to lose belly fat, sleep better, and build stronger bones. If she’s accustomed to nightly cocktails, those drinks may feel like a part of her personality. Even knowing the health benefits of cutting back, she may struggle to stop because her environment and habits reinforce her behavior. The same goes for habits like avoiding exercise, attending muscle-wasting bootcamps, or clinging to diets that give short-term wins but long-term setbacks. These habits feel safe because they’re familiar, even when they don’t work. But you might not be motivated about changing habits because they’ve become your personality. If it feels safe, It’s what you know. Changing feels unsafe because it disrupts comfort zones. Internal resistance arises when automatic habits take over, like reaching for coffee without thinking or defaulting to social norms. External resistance shows up when family or friends resist your changes, making it easier to stick to old patterns. Thoughts create feelings. Feelings drive actions. And familiar—even if it’s struggle—feels safe. Recognizing internal and external triggers is the first step to breaking free and creating the habits that align with your goals. Change starts in your mind. The Path to Changing Habits May Not Be the One You Think I want to leave you with two thoughts. First, maybe changing habits isn’t the goal. Reaching goals means not repeating what’s gotten the same results. Who do you need to be to have what you want? What messages are you telling yourself? What would someone where you want to be say? Second, maybe it’s time to upgrade your system, like a phone or laptop. What if you’re operating on comments from years ago—told you’re not smart, must work harder, or it’s safer to stay quiet? What if you still believe things must be hard to earn what you want? Decades later, you say, “I’ll just work harder” instead of considering “different.” Asking, “What if it were easy?” changes everything. What if you spoke up for what you need, skipped what doesn’t serve you, and said no unapologetically? Just consider what you likely already know to be true about yourself. There’s a juggling act between changing habits and having a true awareness, a mindfulness in every day. What haven’t you even dreamed that could be true of this coming year for you? Other Episodes You Might Like: Your Best 2023 | A Free Workshop for Women: https://www.flippingfifty.com/best-2023 From Mindless to Mindful (and Younger in Weeks): https://www.flippingfifty.com/counterclockwise Resources: FREE 5 Day Start: https://www.flippingfifty.com/5DayFlip 8 Simple High Protein Recipes: https://www.flippingfifty.com/high-protein-recipes C60: https://www.flippingfifty.com/c60 Episode Sponsor: https://www.fitnessmarketingacademy.com/menopause-fitness-specialist

Dec 31, 2024

It’s not your motivation or discipline, it’s behavior patterns that keep you stuck. Whether it’s sugar, binge eating, nightly glass of wine, picking a fight, overreacting, staying up too late… what breaks these habits and disrupts our reactions to triggers? Today, we’re diving into eating patterns labeled “good” or “bad” and cycles of consistent exercise followed by complete inactivity. Let’s break the behavior patterns that keep you stuck! My Guest: Amber Romaniuk, an Emotional Eating, Digestive, and Hormone Expert, has 11 years’ experience helping high-achieving women build body confidence and health by overcoming self-sabotage. Her podcast, The No Sugarcoating Podcast , has 500 episodes, 1.9 million downloads, and reaches 88 countries, guiding listeners toward Body Freedom™ and confidence. Questions We Answer in This Episode: Does emotional eating amplify menopause symptoms or vice versa? - 00:05:35 How does emotional eating affect perimenopause or menopause symptoms? - 00:10:45 Why is blood sugar regulation key for emotional eating and menopause? - 00:15:25 How do low progesterone and estrogen affect mood and serotonin/dopamine? - 00:22:45 Common hormone issues in perimenopause and menopause triggering emotional eating? - 00:23:35 How to tell if emotional eating or hormones are driving symptoms. - 00:21:45 Common behavior patterns that keep you stuck—examples? - 00:29:35 How emotional eating causes weight-loss and metabolism issues. - 00:11:45 What are the links to perimenopause and menopause? - 00:25:45 Connect with Amber: https://amberapproved.ca On Social: Instagram: https://instagram.com/amberromaniuk Podcast: https://podcasts.apple.com/us/podcast/the-no-sugarcoating-podcast/id1158699464 https://amberapproved.ca/podcast/ Other Episodes You Might Like: How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/ End Diets, Food Rules, and Emotional Eating: https://www.flippingfifty.com/freedom/ Why your food struggles can be a blessing in disguise: https://www.flippingfifty.com/ee/ Resources: Emotional Eating Quiz: https://amberapproved.ca/emotional-eating-quiz/ Schedule a Complimentary Body Freedom Session: https://amberapproved.ca/body-freedom-consultation/ Free Emotional Eating Workshop Replay: https://amber-romaniuk.mykajabi.com/understanding-emotional-eating-masterclass

Dec 27, 2024

In one of my favorite episodes of the year, I share the top 10 Flipping 50 Podcasts for 2024. We had a virtual tie so we kick this off with a tie for the #10th most popular Flipping 50 podcast of 2024. #10 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40 [00:04:44] Fat loss after 40 and building lean muscle can feel frustratingly out of reach. In this episode, Debra dives into the two biggest obstacles— anabolic and catabolic hormones—and how they impact your progress. https://www.flippingfifty.com/fat-loss-after-40/ September 27 #10 My Post Menopause Workout Week Experiment | What I’m Doing [00:05:40] Debra shares her personal workout experiment, balancing intensity, recovery, and volume to build lean muscle and maintain strength. Get a behind-the-scenes look at how she integrates total body workouts, split routines, and active recovery to achieve optimal results. https://www.flippingfifty.com/my-post-menopause-workout/November 8 #9 5 Non-Exercise Ways to Boost Fat Burn [00:06:42] Boost fat burn during menopause with five simple strategies. Debra shares tips on hydration, protein, sleep, and smarter movement to enhance metabolism and results—no extra gym time required. https://www.flippingfifty.com/non-exercise-ways-to-boost-fat-burn/ August 30 #8 Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout [00:08:12] Menopause challenges muscle maintenance, but understanding muscle protein synthesis transforms results. Debra explains hormonal impacts, the role of protein, and meal timing for fat loss, strength, and optimal muscle tone. https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/March 22 #7 Lean Muscle in Menopause: 7 Supplements I Use [00:09:41] Building lean muscle in menopause takes more than exercise. Debra shares seven daily supplements that boost muscle strength, recovery, and vitality, offering targeted strategies for better health and results. https://www.flippingfifty.com/lean-muscle-in-menopause/April 12 #6 20 Menopause Fitness Changes You’ll Be Glad You Made [00:11:36] Discover 20 fitness changes that support your body through menopause and beyond. Debra outlines practical, science-backed strategies to optimize strength, energy, and resilience. https://www.flippingfifty.com/menopause-fitness-changes/May 17 Now, for the top 5 of the Top 10 Flipping 50 Podcasts of 2024 #5 Mastering Midlife Metabolism: The Key to Fat Loss After 45 [00:15:05] Struggling with weight gain during menopause? In this episode, learn how hormonal changes during menopause affect metabolism and discover exercise routines to boost fat loss. https://www.flippingfifty.com/key-to-fat-loss-after-45/May 24 #4 Less Belly Fat: Muscle Loss is Fat Gain in Menopause [00:16:12] This episode highlights how weight training can reduce belly fat during menopause by increasing muscle mass. Know the details on effective strength training routines to improve total body fat and lean muscle resulting in re-composition. https://www.flippingfifty.com/less-belly-fat/March 29 #3 Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin [00:17:35] With the guest episode Dr. Alessandra from OneSkin, we explore how scientific breakthroughs can enhance skin longevity and discover practical tips to maintain youthful, healthy skin post-menopause. https://www.flippingfifty.com/solution-for-crepey-skin/January 26 #2 Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible [00:19:29] This episode features Stu Schaefer sharing effective weight loss strategies for women in menopause. Learn how to overcome metabolic challenges and discover the best supplements and tips to lose weight more easily during this stage of life. https://www.flippingfifty.com/lose-weight-in-menopause-faster/July 16 And the #1 of the Top 10 Flipping 50 Podcasts of 2024 is…. #1 I Gained Muscle After 50: How I Lost Fat [00:23:30] In this episode, I share how I lost fat and gained muscle after 50, significantly improving my body composition. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60. Through prioritizing nutrition and protein intake, I focused on eating enough rather than less. Weight training, walking, and consciously cycling my workouts became key components of my routine. Recovery strategies, such as proper hydration, sleep, and gut health, were crucial in maintaining my progress. I share the exercise & lifestyle changes that happened in this last decade. Also know what I use to enhance recovery and boost performance like Epsom salt baths, a Sunlighten Sauna, and a Power Plate. https://www.flippingfifty.com/gained-muscle-after-50/April 5 And that’s a wrap for the year 2024. Thank you for listening and maybe re-listen to the Top 10 Flipping 50 podcasts of 2024. See you in 2025! Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/ Other Episodes You Might Like: Flipping 50 Top 10 Podcasts of 2023: https://www.flippingfifty.com/top-10-podcasts-of-2023/ Top 10 Podcasts 2022 | Flipping 50 Podcast: https://www.flippingfifty.com/top-10-podcasts-2022/ Top 10 Podcasts for Menopause Health & Fitness in 2021: https://www.flippingfifty.com/menopause-podcasts/

Dec 24, 2024

On this special release episode over the holidays, still appropriate no matter when you might listen, I’m going a little personal about why I meditate. I’m sharing some of my recent experiences at a weeklong retreat. Had you told this active, love to exercise, entrepreneur with two-armed company that she was going to: Not know the schedule daily beforehand Meditate for up to 35 hours a week Get up and not have matcha or coffee to be at meditation by 6 or 4a I’d have heavily doubted this was something I wanted to do. Yet, before my first was done, I knew there would be a second. After 6 weeks of an online meditation course with a small group and a coach, I was able to make a 20-year change that was overdue for my personal health. That was in the fall and it was the next spring that I attended my first retreat. My daily meditation habit was fairly consistent, at least that is, until I got a puppy. I’d returned to it but wanted to completely immerse myself again. I’m sharing this “why I meditate” episode to share really a little testimonial about meditation, the work of Dr Joe Dispenza, in hopes it might serve you. Questions I Answer in This Episode: Why I Meditate [00:20:42] What happened at a recent weeklong retreat [00:07:32] How meditation is not as woo-woo as some might think [00:07:02] What it is and isn’t [00:07:02] Why I Meditate and My Recent Experience at a Week-Long Retreat During a week-long meditation retreat, in the third of three healing experiences, something profound happened to me. My chair began shaking like someone had their hands on the back shaking it. I wanted to open my eyes and turn and see but I didn’t want to break the healing experience. Then suddenly that continued, and my forearms began bouncing uncontrollably. If you can imagine dribbling multiple basketballs at the same time in rapid motion. I wasn’t doing it and I couldn’t stop it and felt that I didn’t want to/it wouldn’t be the right thing to do. I was only mildly aware of the woman next to me on my right taking some deep breaths, maybe crying. I have no idea how long this went on. I wasn’t scared. I was calm and simply conscious that something was happening. When the healing was over, I made eye contact with the woman on my right and shared what happened. She apologized and had something similar occur to her left arm. She wondered if she had flailed so much it bothered me. When we passed a clip board with our names, I noticed she too was a Deborah (different spelling than mine). As we left, she shared that this was her 8th week-long event, having 24 different healing participation. This is her first experience of this kind. We marveled at the experience and then parted ways on the way to lunch. The next morning, she ran into me in the elevator. I said, “what are the chances?” There after all were 1500 attendees, but we then ran into each other again. She said, “I’ve been thinking about you. I wanted to tell you; I haven’t been able to hear out of my right ear since I was a child. This morning, I can hear out of my right ear. “ Why I Meditate and am Hooked Waiting outside the hotel, the demand for Uber drivers was huge. I cancelled the first booking and tried again. Same driver. Still 23 minutes away. Worried about wasting time, I stuck with it. Worried about check-in and making my plane. Seconds later, I get a text from the airline. My flight is delayed from 1:54 to 2:17. Exactly 23 minutes later. The same as my uber wait. Coincidence? Before I left for the retreat, I’d been feeling my right knee bothering me. It seemed like something on the medial side of my knee was bruised or swollen. It wasn’t an acute injury and it wasn’t due to any major training change. If anything, it was chronic but seemed odd given my lifestyle and care. I opted to do a Prenuvo total body scan and when it became available in Scottsdale, I signed up. For those wondering, it’s a total body scan looking at muscle, skeleton, organs, assessing space in spine and between joints. I learned I’ve got a little degeneration at the cervical spine and flattening of that curve. I also learned about Baker’s cysts behind each knee, which explained the right knee issue. I did see a little benign lesion on my liver that might be something to watch and really minor other things. I’ll elaborate on that in another episode. Now, there was a visible reason for what was aching, not when I walked or exercised, but lying my knee straight. Since returning from meditation, I’ve done high intensity interval training, daily walks, and strength training. I’ve had no discomfort. I’m only just realizing it because we only focus on it when it’s bothering us right? It no longer is. I’m not saying that meditation could heal your weight loss resistance problem, your gut issues, or your bone-on-bone situation, but there is research to suggest and testimonials who have grown back a thyroid, healed cancer, or restored hearing. Could it open doors for you? Why I Meditate? I Feel Better! I don’t know that. But I do know, I feel better, and I operate at a higher level of energy when I meditate. I do walking meditations, seated and lying meditations. It’s one of the greatest gifts I’ve given myself. (not the week-long, but the daily practice of it) I fought the entire week at this second week-long retreat with Dr Joe. I had to bring myself back again from my wandering, chattering mind. I was lying in a room with 1500 people, with Dr Joe Dispenza leading a meditation and thoughts of tasks or memories of conversations coming into my mind. I had to ask myself repeatedly, REALLY? You’ve come all this way, you’ve taken yourself out of your normal life so that you can make changes, become the better version and you’re in this presence but not here? I was also sick. In behavior change, illness and injury often show up. You’ve heard about issues in the tissues related to the biology of trauma. We know for instance that being overweight can be tied to childhood trauma or ACES. Tension in shoulders or pain in hips can be related to unresolved emotional trauma. Getting sick is another way for the body to put up resistance and or sometimes to purge.I had some emotional trauma in the recent month that I was dealing with and some pending decisions to make in other areas. It took until the last day of the event for me to be truly rewarded, or so I think. Magic may have happened all those times I was just showing up. But finally, it did. And I keep experiencing new awareness of changes. There’s a risk here and that is that you may outgrow people who don’t operate on the same frequency. You may attract a whole new set of people to you. Why I Meditate Now, and Share this Message Whatever you want, if you have been doing things you think will get you there, and you’ve confirmed that’s really true, it could be that you’re thinking so much more about what you don’t want or the problem, or haven’t identified what it is you DO want, and aren’t focusing all your energy there. You don’t have to be someone who is constantly complaining of ailments or a hypochondriac, but any default thinking that could have been based on something someone said to you years ago, that stuck with you, may have become the identify you are keeping because you haven’t imagined something else. But there’s more… Just yesterday I was shopping and had decided on a set of tights and jackets. I was in line and then noticed two other people also waiting with no structure to this “line.” Dec 2024 Resources: Unlimited with Dr Joe Dispenza: https://drjoedispenza.com Prenuvo: http://prenuvo.com/DEBRA Flipping 50 Retreats: https://www.flippingfifty.com/womens-retreats/ Other Episodes You Might Like: 5 Health Benefits of Meditation, Gratitude and Visualization: https://www.flippingfifty.com/benefits-of-meditation/ References: https://drjoedispenza.com/scientific-research/the-science-behind-a-miraculous-healinghttps://drjoedispenza.com/scientific-research/the-science-behind-a-miraculous-healing https://drjoedispenza.com/scientific-research/demystifying-the-formula-heart-brain-coherence

Dec 20, 2024

The timing of your exercise hurts or improves exercise benefits in menopause. If this is new stay with me! If this is like a review or you’re a trainer and you’re unsure of how to relate these things to your clients, you stay with me too! This is a great refresher and for some trainers the first time they’re ever hearing it! If you’re a trainer or health pro, don’t miss the She Means Fitness Podcast , and be sure if you’re not getting results for your midlife and beyond clients you’re aware of our sponsor of this show, the Flipping 50 Menopause Fitness Specialist® . Since 2018 we’ve been providing the course and CECs, and now, this is not a course, it’s a business. Learn more here . Questions I Answer in This Episode: Why type and timing of exercise matters more in menopause? [00:07:56] The normal curve of hormones during the day (and night) [00:08:48] How exercise affects hormones [00:10:06] Some examples of how exercise timing change has supported symptoms of menopause [00:15:38] First steps to try if you’re a little “addicted” to your exercise [00:38:49] Let’s review hormones related to exercise (in menopause or any stage): Cortisol is at its highest level at 8am and lowest at 2am when you’re functioning optimally. During times of stress, whether chronic or acute cortisol levels spike (also increasing blood sugar). Insulin levels will increase if blood sugar rises, in order to lower blood sugar levels. By late afternoon, cortisol levels are low and not providing the energy we’ve enjoyed during the morning. So if we exercise, your body will convert another hormone into cortisol. In the evening, progesterone levels rise to help facilitate the chill and relaxation that helps provide a sound night sleep. During deep cycles of sleep, we release testosterone and growth hormones which improve muscle growth and repair. Why Doing Intense Exercise Early Improves Exercise Benefits in Menopause So you don’t misinterpret, this isn’t a suggestion for intense exercise every day. Doing intense exercise early improves exercise benefits in menopause. Also true, intense exercise late might interfere with exercise benefits in menopause. The two keys in the conversation on High Intensity Interval Training (HIIT) are: cortisol during exercise cortisol after exercise What does cortisol do? Cortisol is responsible for physiological changes, such as the quick breakdown of fats and carbohydrates and a rise in blood sugar for immediate energy, and repressing the immune system to focus your energy on whatever you’re doing at the moment. The blood sugar elevation you see on your Continuous Blood Glucose Monitor is normal and not a bad thing (provided you’re recovering quickly from that spike that is caused by a legitimate need). The glucose has been released so it can be used: It’s when you see your CGM continue to be elevated after your HIIT session, or crash, that you want to be concerned about. The quality of your recovery is important. In menopause, particularly perimenopause, recovery can be slowed or insufficient simply because of the changes in hormones. The same stressors in your life can potentially have a greater negative impact on your cortisol. Additionally, some of the keys to recovery are hard to get in midlife: Sleep Down time for Meditation and breath-slowing exercises Foam rolling or massage Decades of conditioning work against us getting adequate nutrition and hydration. If we still operate with “eat less, exercise more,” we generally don’t have enough fuel to recover, and hydration could be impeded by low sodium intake. So many of us grew up with messaging about low salt, low sodium being the goal and have taken it so far that we’re not actually hydrating by drinking water only, or worse, water with sugary substances. Exercise Early Improves Exercise Benefits in Menopause But Not If… One big mistake women make with HIIT is doing it too much or doing it after a workout that was lower intensity, assuming it’s short and feeling you didn’t work hard enough. We often assume feeling good after exercise is wrong. We’ve been conditioned by the media that it should be hard or hurt to be effective and should be under that threshold of cortisol elevation. There is a psychological effect from HIIT that differs from cardio activities. Studies on HIIT and high intensity weight training show these are safe and create positive feelings. The brain gets bathed in neurotransmitters after HIIT sessions that give a boost of creativity or problem solving. While you CAN do HIIT and strength training on the same day, it is not recommended daily. Hard exercise is more beneficial at your capacity. When you’re in a period of extremely high stress (emotional and or physical) because of that overall load, the allostatic load interferes with recovery. During Perimenopause, the roller coaster of hormones can mean HIIT is not even ideal for you at all. If you do it and respond positively, 1-3 short sessions a week of not more than 45 minutes of HIIT is ideal. Beyond that point, injury rates go up significantly. Tendons can become more rigid and connective tissue is reduced thanks to lower estrogen. Awareness about this sweet spot of enough - not too much - is really important. I call it the MVP, MINIMUM VIABLE PHYSICAL activity to get results. Doing more gives you less ROI, it might tip your bucket so much that you are headed to breakdown instead of a more resilient body. During post menopause, the hormone roller coaster has generally calmed down and you can potentially include HIIT. You may be able to increase it up to 4 short sessions a week. First Steps to Improve Exercise Benefits in Menopause Skeptical or a creature of habit that it’s hard to change even if you’re not getting the results you want? If you say, your belly fat is not budging, in fact seems to get worse, here’s my suggestion. Let's use the analogy of science by the Glucose Goddess (we’ll link to that episode). If you have a plate of food and change nothing but the order you eat that food, you can change the impact of your blood glucose by up to 75%. Let’s say you find it hard to give up your exercise habits. Change to exercise intensely only in the morning and light exercise or movement late in the day. Two things to keep in mind: Intensity comes from duration too. So hiking 2 or more hours may also spike your blood sugar. Lack of fuel before, during or after exercise (for recovery) will also increase the negative impact on your cortisol. There you have it, keys to improve the exercise benefits in menopause: Time intense exercise early in the day Even low to moderate intensity exercise can become intense if the cardiac drift is prolonged enough to elevate cortisol and it remain elevated, or if The habits before, during or after don’t facilitate quick recover with the right fuel and rest to avoid muscle breakdown References: https://pubmed.ncbi.nlm.nih.gov/25560699/ https://www.sciencedirect.com/science/article/pii/S1728869X22000338 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/ Resources: My Favorite CGM: https://www.flippingfifty.com/myglucose Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Cortisol Hormone: Don’t let it derail your fat loss efforts: https://www.flippingfifty.com/cortisol-hormone/ Best HIIT Workouts for Women Over 50 | Fat Burning: https://www.flippingfifty.com/best-hiit-workouts/ The Blood Sugar Belly Fat Loss Connection for Women Over 40: https://www.youtube.com/watch?v=9qnjwjT5-nc

Dec 17, 2024

Personal drama or personal trauma? One and the same? What is it, and how does it shape your health and happiness? Let’s explore the connection between everyday irritations and deeper trauma. From bad hair days to betrayal, uncover how personal drama impacts your well-being and how to move past it to live the life you deserve. My Guest: Dr. Debi Silber, founder of the PBT (Post Betrayal Transformation) Institute and National Forgiveness Day (celebrated annually on September 1st). An international bestselling author and acclaimed speaker on FOX, CBS, The Dr. Oz Show, TEDx (twice). Her podcast, From Betrayal to Breakthrough, is also globally ranked within the top 1.5% of podcasts. She empowers others to overcome betrayal and reclaim health, happiness, and confidence. Questions We Answer in This Episode: What is betrayal? How does it show up? [00:05:00] How does betrayal impact your health, work and relationships? [00:05:50] Why do we stay stuck? [00:18:30] How can our biggest crises become our greatest gifts? [00:21:50] Who needs healing most, the betrayed or betrayer and how are these paths similar or different? [00:23:30] Connect with Debi: https://thepbtinstitute.com/ On Social: Facebook: https://www.facebook.com/InspireEmpowerTransform Instagram: https://www.instagram.com/debisilber/ TikTok: https://www.tiktok.com/@debisilber Youtube: https://www.youtube.com/debisilber Twitter: https://twitter.com/DebiSilber Linkedin: https://www.linkedin.com/in/debisilber/ The latest TEDx: “Do You Have Post Betrayal Syndrome?“: https://www.youtube.com/watch?v=iyqOR69dHiU TEDx: Stop Sabotaging Yourself: https://www.youtube.com/watch?v=XX30i6nC7ro The From Betrayal to Breakthrough podcast: https://thepbtinstitute.com/podcast/ Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress? https://www.flippingfifty.com/healing/ The Hidden Reason for Belly Bloat: https://www.flippingfifty.com/reason-for-belly-bloat/ Your Brain Better | A No Negative Side-Effects Method https://www.flippingfifty.com/your-better-brain/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Dec 13, 2024

Having a better menopause experience alone ensures you increase longevity and your health span. Usually we talk about preserving muscle, reversing bone loss, and enhancing walking speed to do so. Today, it’s a lot less sweat and breathlessness. but probably the hardest exercise I could ask you to do. Research shows that older individuals with more positive self-perceptions of aging, measured up to 23 years earlier, lived 7.5 years longer than those with less positive self-perceptions of aging. If you don’t like what you see, change it. Change the people around you, change what you’re doing or not doing. The research study consisted of 660 individuals aged 50 and older who participated in a community-based survey, the Ohio Longitudinal Study of Aging and Retirement (OLSAR). By matching the OLSAR to mortality data recently obtained from the National Death Index, the authors were able to conduct survival analyses. The findings suggest that the self-perceptions of stigmatized groups can influence longevity. If perceptions about aging are formed by the age of 6, you might want to consider that we’ve likely contributed to our children’s and grandchildren’s early death or improved longevity, one or the other. You and I have either helped them live longer stronger or believe the little things we’ve said, and I quote from people and potentially myself having said this: “I’m getting old,” which we don’t usually say with a positive spin. This is most likely first said often at age 25 or at 30 when you have at least ⅔ or ¾ of your life left to live. “It’s hell getting old.” -said at any age “Just you wait.” -said to younger women about trying to get or stay fit “Grandma is old, honey, you have to be careful.” “There’s nothing good about it.” -in reference to getting old “So, that’s when it happens/when things start falling apart.” “I am my mother.” But, how important are these offhanded, casual, lighthearted comments really? Increase Longevity Through Growth and a Positive Outlook A 2018 Plus One study found that the chances of dementia can be lowered by 49.8% if a positive outlook is maintained. Who do you surround yourself with? What are your own thoughts? Do you think about yourself in 20, 30 or 40 years? What do you see? How does it feel? What are you doing and who are you doing it with? Physical exercise and nutrition are the two most important of the tangible things you can do. Your mindset, however, is number one. Yes, you should move every day and we eat every day. We think 60-70,000 thoughts a day and 90% of those are the same as yesterday. We continue living the same pattern and change becomes hard. While preparing for a class reunion, I looked through old yearbooks filled with messages like, “keep being you” or “ don’t forget who you are when you go to…. [university]. ” In reality, we didn’t intentionally do it, but that advice is some of the worst we could have given each other. “Keep changing and evolving, growing and becoming” would have been wise beyond our years but even teachers didn’t write things like that. Increase Longevity With a Youthful Mindset Dr Ellen Langer, the Mother of Mindfulness, tells us that we will stay stuck getting the same results, changing very little, if those habits aren’t changing WHO we are. Unless your best habit is to break habits that keep you doing and repeating thoughts that aren’t getting you results, you’ll continue on the path you’re on now. Virtually, you won’t change much. The reframing of anything is possible. You’ve probably done it. For instance, you may have had to run in high school for punishment if you lost or you made mistakes or talked too much in class. Running then was bad. As an adult you may have come to love running maybe because someone you loved or envied did it and seemed to enjoy it. Not eating for a long period of time seemed so difficult, it was like dieting, which has a negative connotation stemming from deprivation. But today we know not eating between meals and going 12 hours between dinner and breakfast without calories is positive, and that some often go 16 or more hours without consuming calories and call it intermittent fasting. So when I go in for a fasting blood test and all that means is I haven’t eating after dinner and it’s 7:30 and they ask if I’m fasting or the phlebotomist asks what I’m going to eat first, as if I must be starving, I’m always a bit surprised they refer to it as a hardship not to have eaten for 11 hours, while I was sleeping most of the time. A reframe, right? Dr Ellen Langer’s well-known Counterclockwise study (there’s a book by the same title) with older adults asked to pretend “as if” they were their younger selves for a short time. They were exposed only to music, periodicals, movies of the time they were younger and by the end of the week older adults who arrived using canes, moving slowly, could hear better, see better, were playing touch football. Simply by changing their thoughts about aging. References: Journal of Personality and Social Psychology, 2002, Vol. 83, No. 2, 261–270 Copyright 2002 by the American Psychological Association, Inc. 0022-3514/02/$5.00 DOI: 10.1037//0022-3514.83.2.261 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0191004 Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLoS ONE 13(2): e0191004. https://doi.org/10.1371/journal.pone.0191004 Other Episodes You May Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ The Senior Games | Off The Scale and Onto a Starting Line: https://www.flippingfifty.com/senior-games/ Positive Aging Sources: How to Change the Way You Age | Bolder is Better: https://www.flippingfifty.com/growing-bolder/ What, When & Why to Exercise for Women 40+ Challenge Bundle https://www.flippingfifty.com/store/uncategorized/what-when-why-to-exercise-for-women-40-challenge-bundle/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Dec 10, 2024

Have you ever wondered why you feel better based on the colors you wear? In this episode, you’ll understand just how your fashion is related to your personality. Know the difference between “image” and “essence". Discover how to use fashion as a tool for self-expression and personal growth! Today’s guest is my personal color expert (in addition to my voters on IG who helped nail the ultimate Mother of the Groom dress I wore!), and now she can be yours too. My Guest: Jennifer Butler is a master of color and style. Holding degrees in Art history, Sociology and Spiritual Psychology she builds on her fashion expertise, knowledge of human nature, and understanding of color, to develop individual DNA based color palettes and style profiles that reveal the essence of an individual’s personality. She is also the author of Dress Your Essence. Questions We Answer in This Episode: What’s the difference between Image and Essence? [00:07:10] What are the 12 Fashion attitudes and how do they affect how we dress ourselves? [00:09:30] Why do you say "Beauty is a Spiritual Practice? [00:16:30] How does your book help us to "Dress in our Essence"? [00:19:40] What inspired you to write this book and put much thought into the colors you wear? [00:15:30] What are the 3 first steps to get started Dressing our Essence? [00:31:00] Connect with Jennifer: https://JenniferButlerColor.com/ Dress Your Essence Book Link: http://www.worldchangers.media/jennifer-butler-dress-your-essence Free Essence Quiz: https://learn.jenniferbutlercolor.com/quiz Train Your Eye All Four Season-Archetypes: https://vimeo.com/118613102/4aa456ebb0 On Social: Facebook: https://www.facebook.com/JenniferButlerColor Instagram: https://www.instagram.com/JenniferButlerColor/ Other Episodes You Might Like: Beyond Color: Confidence, Radiance, and Energy in Your Closet: https://www.flippingfifty.com/color/ Younger for Life with America’s Holistic Plastic Surgeon® https://www.flippingfifty.com/younger-for-life/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Dec 6, 2024

Building muscle during menopause takes a unique stimulus compared to PRE menopause and is also unique during peri and post menopause. Of course there’s more. Are you trying to lose weight, gain muscle, prevent osteoporosis, reduce or avoid medication, do you have adrenal fatigue or long haul? In this episode I’ll discuss the research on protein and call back to a recent episode about exercise volume for building muscle during menopause. Questions I answer in this episode: How have protein recommendations changed over time (then and now)? [00:08:00] What are women’s protein needs during menopause? [00:17:30] What are the effects of protein on building muscle during menopause? [00:11:00] As a refresher, what is the resistance training volume for pre, peri and post menopause? [00:19:50] How important is recovery—and are you doing it right? [00:30:20] Based on RDA (Recommended Dietary Allowance), protein consumption is 0.8g per kg (of body weight) per day. This is about 55 grams of protein for a 150-pound woman — but that’s only enough to maintain nitrogen balance and prevent deficiency in sedentary women. It is not enough to help you build muscle. Let me explain why that is true. The reason for that recommendation is important to understand. As you age, anabolic resistance increases, meaning you need more protein and stimulus for muscle protein synthesis. More emerging research indicates “that amount may no longer be an appropriate recommendation.” That statement was the conclusion of a 2020 systematic review and meta-analysis addressing the protein needs of people who are exercising and/or trying to lose weight. Researchers concluded, “The RDA for protein of 0.8g of protein / kg / day may no longer be an appropriate recommendation.” Scientific Research on Building Muscle During Menopause An interview with Bill Philips, PhD, in May 2024, on the What, When & Why to Exercise for Women 40+, with his primary research focus shifting to that of midlife women, he could already say that the single simplest way to support fat loss and optimal body composition is to increase protein even if you didn’t change your caloric intake. A 2022 meta-analysis recommends adults should consume nearly 1.5g of protein / kg / day of protein to maintain and/or augment muscle strength along with resistance training. Small-statured women with low reserves may need even more to prevent muscle loss, strength decline, reduced activity, and increased risk of falls or disease. For active women, whether you are competing or you are intentionally exercising more than 3 times a week for a purpose of achieving fitness or reduced fatness, the 2023 International Society of Sports Nutrition recommends at least 1.5g of protein / kg / day and maybe even more. “Daily protein intake should fall within the mid-to-upper ranges of current sport nutrition guidelines (1.4–2.2 g of protein / kg / day) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3 to 4 hours, across the day.” One thing to note is that hitting the “ballpark” is not enough. You need to meet the threshold. Whether it’s reaching muscle fatigue, breathlessness during exercise, or consistent protein intake, falling short means missing the full benefits. For women in perimenopause, it requires less stimulus than for postmenopausal women with the most hormone decline and most advanced age contributing to anabolic resistance. (inability to gain lean muscle). Training and Protein: Building Muscle During Menopause When it’s recommended to have at least two total body resistance training sessions a week, that minimum may best serve: Women in perimenopause Those with adrenal fatigue or long haul Time constricted Others who require a longer recovery period And within those workouts, there needs to be adequate volume achieved with a number of muscle groups, sets, and weight to muscle fatigue. Postmenopausal women require greater stimulus to build lean muscle. You can aim for 4 HIIT sessions per week and increase resistance training volume if 2 sessions aren’t enough, provided protein, sleep, and stress are optimized. The biggest obstacle to exercise is time. The second though is time for recovery. An aging muscle needs more stimulus overload. It needs greater recovery to repair the microtears that are innate to workout out intensely. If you’re an active 150 lb postmenopausal woman who wants to improve lean muscle and decrease fat, to reach the upper range of protein that would be 2.2g of protein / kg body weight / day. 68 kg x 2.2 g of protein = 150 g of protein To get this, here is a sample protein consumption per day 50 g x 3 meals 35-40 g x 4 meals For strength training, 15-minute weight training sessions likely lack adequate volume in a session, unless focused on one muscle group. This is useful for beginners learning form or those with adrenal stress or special conditions but may not provide adequate stimulus for muscle growth. In a minimum, do 5-8 sets with some rest between puts you at a need for 15-20 minutes. That’s no warm up and cool down. Again, that’s a single muscle. Even 30-minute sessions may not allow you adequate stimulus for your muscles. Where to Find Support for Building Muscle During Menopause Personal trainers and fitness instructors, even with degrees or certifications, lack training on menopause and hormonal influences. They’re entering the field with the minimum viable knowledge. But eager to help solve a problem like weight loss or earn money, they may only do as well as they know. Advice or training from a 20, or 40-something woman showing what’s working for her may not work for the goal you have and the hormone status you’ve got. Someone trained solely in nutrition on clinical recommendations may not necessarily be up to date on contemporary needs of older women and their hormonal status. It’s coming, but until we start demanding it, here’s how to advocate for yourself: To determine protein and exercise needs consider: Activity level and goals Current hormone status What you’ve been doing and how it’s working 2.2 g protein per kilogram for active and or postmenopausal women Volume of exercise – from sets of major muscle groups – increases with age Recovery from exercise is as important as the exercise itself In an upcoming podcast, I’ll share how to start increasing protein, how to plan a day of protein and position it for support of muscle protein synthesis and blood sugar control. Watch for masterclasses monthly where we deep dive with our members References: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231581/ https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w https://pmc.ncbi.nlm.nih.gov/articles/PMC10210857/ Other Episodes You May Like: My Post Menopause Workout Week Experiment | What I’m Doing: https://www.flippingfifty.com/my-post-menopause-workout/ Protein Consumption in Menopause (Revisited): https://www.flippingfifty.com/protein-consumption-in-menopause/ Resources: Stronger: Tone & Define https://www.flippingfifty.com/get-stronger/ Flipping 50 Membership: https://www.flippingfifty.com/cafe/

Dec 3, 2024

Today’s episode is a refresher course or your introduction if you’re new to Flipping 50 and not quite sure you can make the connection between sex hormones and bone density. Share this with younger women to understand “more than seen and felt symptoms” of perimenopause. Many women aren’t aware of the options, pros and cons of hormone health. The more we know, the more we can make our own informed decisions. Bone density declines at menopause, and postmenopausal increases fracture risks. But do you know the importance of estrogen and testosterone in your bone health? Stay tuned to review the relationship between your sex hormones and bone density. My Guest: Dr. Doug Lucas is a double board-certified physician specializing in osteoporosis reversal and hormone replacement. After training at Stanford University, he transitioned from orthopedic surgery to anti-aging and regenerative medicine, gaining a fellowship in Anti-Aging and Metabolic Medicine and started Optimal Human Health MD (OHH) which is his nationwide telehealth practice. Dr. Doug educates the world through The Dr. Doug Show: Bones, Hormones and HealthSpan (YouTube), HealthSpan Nation and other platforms, while also mentoring physicians to prioritize patient-centered care. Questions We Answer in This Episode: What is the role of sex hormones in maintaining or improving bone density? [00:15:22] Can hormone replacement therapy (HRT) improve bone health? [00:18:32] What is the relationship between hormone decline and bone density? [00:14:17] What are the best strategies to maintain bone density with low hormone levels? [00:30:09] Connect with Dr. Doug: https://www.optimalhumanhealth.com/ On Social: Facebook: https://www.facebook.com/DrDougLucas/ YouTube: https://www.youtube.com/@Dr_DougLucas Instagram: https://www.instagram.com/dr_douglucas/ Other Episodes You Might Like: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/ Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger

Nov 29, 2024

If you deal with menopause brain fog, mild depression or anxiety any time of year, this is for you. It’s also for anyone who wants the latest science on exercise and brain health. The evidence around how movement affects mental well-being is growing, and I want to share some of the most impactful insights with you. Almost all types of exercise seem to show benefits on mental well-being. Activities like resistance training, yoga, other mind-body activities, aerobic exercise, and high-intensity interval training (HIIT) can support brain health to some extent. In this episode I’ll share which exercise helps most, specifically on menopause brain fog, mood, or anxiety. No matter when you’re listening to this episode, it’s relevant for multiple reasons and seasons. But as I release it during the holiday season, it can have more impact. Whether you might be facing memories of loved ones you’ve lost, whether it was this year or in years past, or the traditions, memories, or emotions that come with the season that make this time of year bittersweet. While holidays can be magical and full of warmth, they can also feel heavy, bringing sadness, anxiety, or emotional struggles to the surface. For women with menopause brain fog and memory issues, the holidays can have an even greater impact. Beyond Menopause and Brain Fog Global prevalence of depression in perimenopausal women are at 33.9% and 34.9% in postmenopausal women. Why? This may be due to estrogen and progesterone fluctuations, sleep disturbances and greater susceptibility to negative effects of stress. Most adults with depression don’t receive adequate care - due to the stigma or the fact that they don’t respond well to antidepressants. And pharmaceuticals don’t address the physical comorbidities associated with depression. Exercise is well accepted as an alternative or complement due to accessibility, acceptability and safety. Even physical activity below public health recommendations can yield significant mental health benefits [and is a necessary place to start]. Menopause Brain Fog, It’s Not Just You A recent study published in the Biomedical Central Public Health Journal of over 200 randomized controlled trials show exercise interventions may have more potent antidepressant effects than SSRIs. A study examined which of 5 exercise interventions helped reduce depression levels most in postmenopausal women and if certain population characteristics responded differently. The Exercise Interventions: Stretching Exercise Aerobic Exercise Resistance Training Mind-Body Exercise Multi Exercise Mind-Body Exercise had the greatest effect on easing anxiety, followed by Aerobic Exercise. Exercise helps because it creates a controlled stress response, increasing resilience to anxiety. Years ago, I shared a study showing yoga boosts cognitive function more than muscle conditioning. A study published in Menopause: The Journal confirmed that mind-body exercises reduce fatigue, insomnia, depression, and anxiety. Why mindbody? Yoga increases melatonin levels, balances nervous system and improves brain-derived neurotrophic which improves cognition and memory. Best Exercise for Menopause Brain Fog The menopause brain fog experienced by many women may improve most with HIIT, being characterized by periods of “all out” exercise to breathlessness. A study in the Journal of Exercise Nutrition & Biochemistry in 2018 showed a Wingate protocol study on HIIT: Exercise Structure 30 seconds of all-out effort (fast-paced or against resistance) per interval 4 - 6 intervals per session, with 4 minutes of recovery between intervals Total Intense Exercise Time 2 - 3 minutes of intense exercise per session lasting a total of 20 minutes, including rest periods Training Frequency 3 sessions per week (totaling 15 minutes of high-intensity work per week) Results 2 Weeks - Improved skeletal muscle oxidative capacity 6 Weeks - Equivalent to traditional endurance training (40 - 60 minutes, 5 sessions per week) Additional Benefits for Midlife Women: Time - HIIT sessions take 1.5 hours a week, compared to other traditional endurance training 4.5 hours a week Cortisol - Short HIIT sessions avoid the cortisol spike (40 - 60 minutes is the tipping point where cortisol spikes negatively) Most women say they feel more energized, lighter, and more focused after HIIT compared to long endurance sessions. Studies on postmenopausal women with osteoporosis found that high-intensity, high-impact protocols led to positive responses, with low injury rates and high retention. Other Exercises for Menopause Brain Fog Resistance training also proves popular among women with anxiety, potentially due to the fact that the increase in heart rate and intensity is temporary, strength gains are made fairly quickly for a beginner and that carries over to increasing motivation, improved sleep. Walking outdoors with friends combines three sources of serotonin for women, particularly: movement, sunlight, and venting/talking. References: Han, B., Duan, Y., Zhang, P. et al. Effects of exercise on depression and anxiety in postmenopausal women: a pairwise and network meta-analysis of randomized controlled trials. BMC Public Health 24, 1816 (2024). https://doi.org/10.1186/s12889-024-19348-2 Min Chul L, Sung Ki L, Suk Yool J, Hyung Hoon M. New insight of high-intensity interval training on physiological adaptation with brain functions. J Exerc Nutrition Biochem. 2018 Sep 30;22(3):1-5. doi: 10.20463/jenb.2018.0017. PMID: 30343552; PMCID: PMC6199482. Xu, Hong MM; Liu, Jian MD; Li, Peishan MD; Liang, Yujie MD. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause 31(5):p 457-467, May 2024. | DOI: 10.1097/GME.0000000000002336 Resources: BLISSMAS 12-Day Challenge: https://www.flippingfifty.com/blissmas Other Episodes You Might Like: Heal Your Gut, Save Your Brain: https://www.flippingfifty.com/save-your-brain/ Six Powerful Ways To Keep Your Perimenopause Brain Sharp: https://www.flippingfifty.com/perimenopause-brain/ Exercise Your Way to a Better Mood in Menopause: https://www.flippingfifty.com/better-mood-in-menopause/

Nov 26, 2024

Let’s have a quick flashback on fitness then and now, a look at fitness routines as you age. We're going to talk about how we exercised through the years with my guest Linda Malone who is 65. She’s been in the fitness industry as a personal training and fitness expert. She’s doing some marketing and helping fitness and health pros develop their copy. My Guest: Linda Melone is the founder of The Copy Worx, a copywriting business targeting health and fitness businesses. She’s a seasoned copywriter, former personal trainer, and a fitness specialist for women over 50. She once ran an online fitness program for women over 50. She also hosts a podcast, B2B Marketing & Copywriting. Her byline appears in top publications including MSN Health, Oxygen, TIME, Shape, Self, AARP, and the Huffington Post, among many others. She was also a ghostwriter for a high-profile television celebrity fitness expert. Questions We Answer in This Episode: How did you start your fitness journey, and how has it shaped your life? [00:05:58] How has your workout routine changed, and what inspired those shifts? [00:07:37] Reflecting back, what do you wish you’d known in your 30s when training women over 50? [00:19:04] What are the biggest physical changes and abilities you've noticed over the years? [00:18:01] What are your top 3-5 tips for women embracing midlife at 65? [00:22:45] What are the biggest myths about exercising as you age? [00:26:09] Connect with Linda: https://thecopyworx.com/ On Social: Facebook: https://www.facebook.com/LindaMeloneWrites/ Instagram: https://x.com/LindaMelone YouTube: https://www.youtube.com/@thecopyworx LinkedIn: https://www.linkedin.com/in/linda-melone/ Other Episodes You Might Like: Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/ Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp: https://www.flippingfifty.com/lifting-heavy-in-menopause/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ Resources: Meditation: https://www.brain.fm/

Nov 22, 2024

In my 20s, I would go for a run within an hour of waking. But as the years went by, I would linger over coffee and my studies or work. Even though I still wanted to move in the morning, I realized the best quality creativity and focus were accessible to me in the first hours of the morning. It wasn’t the same later. Eventually, I realized that if I focus on studying or work on a project and delay my workout until later, I could get another boost of focus when I return, refreshed and showered from exercise. Even when I was training for Iron -distance triathlons, 3 to 4-hour long sessions of running, biking, or swimming could be tiring. I may have had some good ideas on the bike, but overly long sessions left both mind and body drained and exhausted. The science behind this has a lot to do with cortisol, which helps our brains handle stress and concentrate more effectively earlier in the day. Mental focus is best between 10am and 2pm, but this may vary based on whether you’re a morning or night person. For me, it’s the quiet of early morning.. typically between 5am and 9am.. that offers the best focus. But if you’re a night owl, you may find focus and get things done later. But only a few of us can focus really well late at night. P.S. Waiting a little while before exercise has another benefit backed by science: it reduces the risk of back injuries. After an hour of moving around before getting to the gym (like getting dressed or driving) the pressure on spinal discs lessens, lowering the chance of herniation. You can check out the link of another episode below for Myths, Causes, and Solutions for Back Pain. My Morning Routine and Clear Thinking A fascinating article on sleep cycles, naps, shorter sleep spans and no naps might make you a believer in naps. Even me, as a fairly proclaimed non-napper, I find it difficult to wake up and re-engage in the day after a nap. But the science behind napping is compelling. There’s something about working too long. When we push through long work hours without breaks (a common Western habit), it disrupts the potassium-sodium balance and keeps us in a Beta brain wave state. Beta waves are for analyzing and alertness. When we sleep, we get Theta waves which are for creativity and higher mental functions. If you study meditation at all, you’ll hear about different waves. As we fall asleep, our brains move from Beta (awake and analyzing) to Alpha (calmer and quiet mind), then Theta (half-awake or half-asleep), and finally Delta (deep sleep). Research says, we cycle through these stages in 90-minute intervals during sleep and even during the day, our brains naturally focus best in 90-minute bursts. So, if your mind starts wandering after about 90 minutes, it’s normal. We do better with a 20-minute break for productivity and creativity than powering through. The quality of the work is better. I discovered this myself by pure accident, and then began to lean into it more as I learned more about the brain. What is hard for me is to honor the habit of meditation first thing because when I wake, I tend to want to start my usual habits. It’s true for most of us. And if you have a dog, your habits change real fast! If you are finding you aren’t as productive or energetic as you like, and you’re ready to try a new routine, here are some suggestions so you can find a morning routine that works for you. 4 Steps to Create Your Own Personal Instead of Adopting My Morning Routine! Learn your personal patterns: keep a track of your energy during different parts of the day, and you’ll eventually see which are the best moments for you to work and rest. We all have this Basic Reset-Activity cycle, but you can learn more about your own personal best routine, even within the confines of work, kids or dogs! Now, this is not going to work best until you’ve begun optimizing habits like high protein/low carb breakfasts; avoiding coffee-only till noon rituals, avoid skipping meals. You’re not using wine to wind down every night. None of this is going to help you as directly with day time energy if you’re sabotaging yourself. Maximize your peak cycles: plan your day in order to take advantage of the moments where you have the most energy. I share this with health coaches and trainers in our Flipping 50 Menopause Fitness Specialist program and with our team members too. Though there are things that have to be done on a 12 and 24-hour period within our business, we allow flexibility in our team members to do them. Where we have issues is if there are too many errors, oversights, and it becomes obvious someone isn’t firing on all cylinders, assuming they are the right person for the job. Take a break: When you’re in a down cycle, it’s better to rest than power through. Rest is not optional. My personal mental breaks from work are physical movement. After 3 or 4 hours of morning focus, I’ll break to workout. In the afternoon, between sessions, I’ll get Moses outside and play fetch with him or do one of what I’ve coined our 10-minute Longevity snacks. The dynamic balance and agility moves actually require thought, but of an entirely different kind, and definitely away from a screen. Get enough sleep: Sleep deprivation results in a prolonged cycle, lowering your productivity. My Morning Routine Can be Different to Yours For me, sleep has always been non-negotiable. Even in high school, I didn’t “sleep in” well. Slumber parties wrecked me for the next couple days. And I was in bed by 10:00pm most high school nights. I just preferred it. Now, all of us were teens with different sleep habits at one point, but even in high school and college, I was up irritatingly early for my dorm roommates at least. Women in Midlife are more susceptible to negative effects of stress. That’s going to impact our brain as well as our physical body. Doing either of these types of stressful work early in the day will reap better rewards. For women in midlife, working with cortisol levels in this way is also beneficial. You can avoid the conversion of other hormones necessary for sleep and rest to cortisol to supply the energy in late-day intense exercise. It seems to go well for women during, but the quality and quantity of sleep is negatively affected. By studying scientific processes and anecdotally having thousands of clients flip their intense workouts to am, we’ve seen improvements in their energy, fitness, and fatness. References: https://onlinelibrary.wiley.com/doi/full/10.1002/npr2.12042 https://fmidr.com/the-power-of-the-sleep-cycle/ https://hive.com/blog/90-minute-time-blocking/ Other Episodes You Might Like: Morning Routines, Training to Fatigue, and Defining “Fueled”: https://www.flippingfifty.com/morning-routines/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Myths, Causes, and Solutions for Back Pain with Dr. Stuart McGill: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ Resources: BLISSMAS 12-Day Challenge: https://www.flippingfifty.com/blissmas Flipping 50 Membership: https://www.flippingfifty.com/cafe

Nov 19, 2024

What you don’t know about GPL-1 drugs may hurt you, or your opportunity to improve your health. Misconceptions could limit your ability to make an informed decision about whether they’re right for you. Whether you’re someone considering these medications for your own health or a fitness professional trying to better understand how they fit into the broader health landscape, this episode will offer valuable insights on what you don’t know about GPL-1. We’re not having a persuasive argument here. Instead, we want to provide a balanced and nuanced discussion, offering you the information needed to make a well-rounded decision. We are opening up the conversation again with a physician who's been using GLP-1 for a long time. She’s sharing what she’s seen and experienced and if you’re a health and fitness professional, stay tuned as we have something special for you too. My Guest: Dr. Tami Meraglia MD is a leader in Functional Medicine specializing in Hormones, Weight Loss and non-surgical facial rejuvenation. She is the best selling author of The Hormone Secret, published by Simon and Schuster, has appeared on Good Morning America, Fox, ABC, NBC and many podcasts and summits as a health expert. She lectures nationally and internationally and is the Medical Director of BioThrive Life that offers personalized medical programs in person in Seattle and virtually across the USA. Questions We Answer in This Episode: What are the risks and benefits of these medications? [00:11:01] (Benefits), [00:33:10] (Risk) If you use them do you need to take them for life? [00:11:19] If you use them does the weight loss involve muscle loss? [00:40:48] Future of GLP1 medications [00:28:23] Connect with Dr. Tami: https://www.biothrivelife.com/ On Social: Facebook: https://www.facebook.com/askdrtami/ Instagram: https://www.instagram.com/askdrtami/ Other Episodes You Might Like: How to Spot Menopause Misinformation: A Doctor Talks: https://www.flippingfifty.com/menopause-misinformation/ Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause/

Nov 15, 2024

Our stance: Flipping 50 believes each woman is unique. That said, we favor fed exercise over fasted exercise when it is intense. That is, high intensity interval training, or strength training with the intent of preserving lean muscle mass and avoiding frailty or fragility occur within the eating window and ideally bookended by protein consumption if for muscle or bone mass. We do acknowledge that exercise may “feel hard” when exercise is performed fasted giving the perception of “working hard.” However, we suggest based on research and 4 decades of primary observation, women actually exercise harder related to their capacity for exercise when fueled. That is, they will go faster if being timed, go further within a timed test, lift more weight or perform more reps to muscular fatigue. Fasted Exercise Pros and Cons During Perimenopause A 27% muscle loss has been reported between early and late stage perimenopause. This is most likely due to multifactors: insomnia disrupting anabolic hormones and together with other signs and symptoms of menopause interfering with desire to workout, as well as a drop in estrogen, testosterone and growth hormone levels, and an increase in cortisol levels. This is an important consideration when looking at fat loss vs lean muscle gain and priorities. Mitigating potential loss of muscle is a critical factor in aging well and overall metabolic health. What Science Says Some studies (review of literature) suggest that before prolonged exercise, fueling provides more benefit but before short exercise, results are inconclusive. A 2013 study on sumo wrestlers eating a ultra high calorie, 50% fat diet burned more fat after exercise done fasted. However, we’ve got to consider…. How like you are that? Extremely high calorie and 50% fat? In almost the same time frame, college women were fed vs fasted in exercise and showed no difference. Their diets probably reflected at least a little closer to yours and their hormone profiles also at least slightly more like you. The problem is, few studies about fasting and exercise exist on midlife or postmenopausal women. Women who are at risk for accelerated muscle and strength losses. In studies for the last 10 years, fasted vs fed with the same hypocaloric diet there was no difference in increased fat loss due to fasted vs fed. I hear comments from women who believe they are burning fat for fuel when they’ve fat-adapted, however, without measuring this, we don’t know it to be true. The crossover is only visible when you’re measuring in a lab. It would mean that at the same speed and intensity previously (watts) you were burning fat vs carbs for fuel. We can see that in clinical lab testing during progressive exercise testing using stages. Your cardiovascular fitness level may also improve meaning for the same speed your heart rate isn’t as elevated. That’s another way to hypothesize you’re burning more fat for fuel at higher levels. I want to remind you that at a certain point we all cross over. If you’re “working hard” in high intensity interval training you are NOT burning fat during. You’re burning a lower percent of fat for fuel during. Because you’re burning calories - that is your energy expenditure is higher - you are still burning more fat. Your goal is not to burn a high percent of fat for fuel during.. Or you’re doing that best at rest. The data is not there to support higher fat burning during HIIT fasted. It’s not there to support higher fat burning after HIIT if fasted. What seems most important is a hypocaloric diet, performing optimal exercise intensity for energy expenditure. And resistance training improves post workout FFA circulation most compared to HIIT. To support anabolic response to strength training, especially for women when more prone to anabolic resistance, fed exercise makes the most sense. Fasted Exercise Pros and Cons with Obese Women For women who can’t seem to lose fat weight, and are in good adrenal health, after employing a foundation of high protein, 3 meals no snacks, fasting at least 12 hours overnight, extending the fast and testing can help shake a plateau. The approach needs to be unique to individual needs and goals to lose fat weight and gain lean muscle mass. It may need to be addressed step by step to first improve metabolic health (blood lipids, blood pressure, insulin, glucose), with close observations on skeletal muscle to determine success. For other women though, recomposition is best addressed by focus on gaining lean muscle mass and not slowing progress. We do know strength can be gained during fasting, at least in the beginning. Muscle mass doesn’t improve during fasted exercise. Again, important to remember, the research featuring women in menopause and post, with anabolic resistance is minimal. Anabolic resistance is the resistance to gaining lean muscle mass. Basically, the older we get the more you have to work for it. So, if you focus on losing fat, you may also lose lean muscle if you’re doing it by fasting. Like many things including exercise, the solution may be cycling fasting duration with alternating periods of time (weeks/months) with primary focus on muscle gains vs fat loss. But the one constant should be monitoring your personal results. Is your lean muscle mass going up or down? Is your body fat going up or down? Is your gut health/digestion/elimination improving? To Unpack Your Personal Fasted Exercise Pros and Cons, Prioritize Prioritize goals: Longevity (autophagy) Avoidance of frailty, fragility Improvement of balance and stability Increase in bone density Gut health Emotional eating/relationship with food Consuming inadequate fuel can make women store more fat. It may depend on whether you are in perimenopause vs postmenopause. According to Stacy Sims, it’s the hypothalamus related to the kisspeptin hormone. Thyroid hormone gets down-regulated within a short period of a few days. You feel like you’re exercising “hard.” But you’re not necessarily exercising to your capacity. You’re simply struggling. It’s not the same as a quality intensity workout. If you’re more athletic, you want to do more endurance or more peak performance, the more you have low calories while taxing your system. Increasing protein without changing anything, even without exercise, body fat loss will be facilitated within 3 months. For women who struggle with dieting or a history restrictive eating or binge-purging, using a time restricted eating window can be complicated by the desire to also restrict calories. The low fuel intake means low micronutrient intake. Frequent testing would be extremely beneficial for women who also ideally will monitor their skeletal muscle mass, body fat percent and blood glucose levels on a daily/weekly basis. For extremely active women, fasted exercise reflects poorer performance: Slower walking pace Lower endurance Longer recovery periods Less muscle mass gains Less fat loss (compared to fed exercise at higher intensity) Resources: Smart Scales: https://www.amazon.com/shop/flipping50/list/GFTU3QXMJ07G?ref_=cm_sw_r_cp_ud_aipsflist_aipsfflipping50_7CD0CBB5VP0Q08ZGZ7JF Dr. Mindy Pelz: https://www.youtube.com/@DrMindyPelz 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ References: https://pubmed.ncbi.nlm.nih.gov/29315892/#:~:text=Fasted exercise increased post-exercise,mitochondrial adaptation and substrate utilization . https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0301369 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ Other Episodes You Might Like: How to Pair Intermittent Fasting and Exercise After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/ End Diets, Food Rules, and Emotional Eating: https://www.flippingfifty.com/freedom/

Nov 12, 2024

Intermittent fasting can be very sexy. But does it help or sabotage emotional eating? Some emotional eating experts we’ve hosted have strong feelings about intermittent fasting and those who have emotional eating anchoring their relationship with food have a strong aversion to it. In this episode we tap into, if intermittent fasting, how, and how not to potentially. My Guest: Laurie Lewis, Wellness Coach, shares how to maintain exceptional self-care while dealing with life's complicated and fast-paced circumstances. By using Intermittent Fasting, Laurie encourages the chance to break free from diet models, connect with the body’s inner intelligence and experience improvements in every aspect of life. With an eating window every day for seven years, now at 61 years old, Laurie’s biological age (at the cellular level) of 40 years old. From her menopausal struggles to vibrant health serves as an inspiration, embodying the potential for profound change through Intermittent Fasting. Questions We Answer in This Episode: What is your history of emotional eating? 00:04:50 What’s your definition of intermittent fasting? Do you think there are optimal windows? 00:10:30 How could having an (optimized) Eating Window improve every aspect of your life? 00:09:30 What are the challenges for women with disordered eating and emotional eating trying to use Intermittent Fasting? 00:21:30 Why do you think the focus on menopause and hormone replacement overlooks emotional eating, emphasizing physical fixes instead? 00:18:50 What is the root cause of most women’s challenges with their weight loss and health? 00:15:50 Do you find that many women treat Intermittent Fasting more like a diet, leading to a dramatic decrease in caloric intake and a lack of nutrient-dense foods and adequate protein? 00:27:40 What are your top 3 tips on how to start Intermittent Fasting TODAY? How does a woman know that she should or shouldn’t? 00:20:10 Connect with Laurie: https://FastForwardWellness.com On Social: Facebook: https://www.facebook.com/FastForwardWellness/ Instagram: https://www.instagram.com/fast_forward_wellness/ Other Episodes You Might Like: How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/ Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well: https://www.flippingfifty.com/low-energy-availability-in-menopause/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ STRONGER 12-week program: https://www.flippingfifty.com/get-stronger/

Nov 8, 2024

My post menopause workout has been working. Let me say that first. I’m lean, as lean as I comfortably want to be, and my muscle remains high, I’m not losing it. If anything, I’ve gained more in the last 2 years as I bumped intensity and recovery in my routine. By that, I mean more volume in my workouts but also more recovery time between sessions. It’s about being smart with rest as much as it is with pushing through the actual workouts. Recovery time between strength sessions by the way isn’t just a lazy couch potato time. It's an active recovery. I’m doing sprint intervals, agility drills, mobility work, and lots of walking or hiking. These kinds of activities help me stay conditioned, keep my metabolism going, and ensure that my body remains strong. But in doing it, I’ve also had the opportunity to see my readiness score soar. Meaning, I’m ready for a high quality workout. I'm primed for high-quality sessions. That readiness translates into better results over time. Some accidental discoveries have made me question if I was assuming what worked for me was the BEST for me. So here I am, using the last 90 days of 2024 to testing and experimenting and sharing it all with you. Questions We Answer In this Episode: How it started. [12:25] What I’m trying. [13:35] Why I’m personally testing. [21:15] What are the results - any difference in muscle, fat, mindset, sleep etc. [22:35] I’ll update you on my progress via social media - most often in short stories on Instagram. For a longer video, I’ll summarize it on the podcast. So if you prefer audio you have it and if you want to see a little more demonstration of exercises to help illustrate the video, you’ll have it in the YouTube video which will be short. And we’ll do a cheat sheet for you. My Post Menopause Workout: Total Body Walking or 10 minutes of brief interval walk/run Walking lunges, lunge matrix, spyders, light core engagement 3 sets each wall sit and single leg Squat 5 sets of leg press in a monster/drop set 5 super sets of chest, 5 sets bent over row with a dynamic balance exercise 5 sets of triceps 3 sets of biceps 4 sets of lat pull downs 5 sets of ham curls 3 sets of limited ROM leg extensions Total of 38 sets Notes: You may bump from 5 to 6 sets or from 3 or 4 to 5 reaching 40 and changing it up. Some days, I might do less lower body and focus more on upper body work, but it’s always a total body workout. Never do squats without doing a hamstring-specific exercise. Most people, both men and women, tend to be quad-dominant, and only doing squats can make this imbalance worse. Fire up that rear kinetic chain - —this means incorporating movements like hip thrusts, deadlifts (within your safe range of motion), or ham curls to really target the hamstrings and glutes. Switching to only UPPER or LOWER during workouts is really hard. First, it ties me to the gym. which I’m not a huge fan of. I love my flexible schedule and need it. So for the first two weeks here’s how I did the FLIP. In baby steps. I took a gradual approach, starting with one total body workout, similar to the plan I’ve outlined. After that, I introduced one upper body-only workout and one lower body-only workout each week. This change bumped up my total workout time by about 1.5 hours per week, which allowed me to add more sets and volume to each session. Each of the upper and lower body workouts required additional time because to ensure I was doing enough sets for each muscle group, I had to expand the time spent on both. So here’s what each day looked like. My Post Menopause Workout: Split Routine Leg Day looked like this: (not including warm up because that stayed relatively the same) 6 sets Leg press monster 5 sets hamstring curls 5 sets limited ROM leg extension 5 sets Side lunges 5 sets single leg squats 3 sets of seated calf raises 5 sets hip thrusts Total of 34 sets Upper Body Day looked like this: 2 sets of Chest Fly and push up 5 sets Chest Press superset with 5 sets Bent Over row 5 sets Lat pulldown with 5 sets biceps curls 5 sets of triceps supersets (a super set) 4 sets shoulder exercises (a super set) 3 sets Cable row alternate with 3 sets 1 minute hang Total of 37 sets During Month Two, I will switch things up considerably. Instead of one total body day and a mix of upper and lower, I’ll be doing two leg days and two upper body days each week. I can tell you right now that this will be hard. This shift is going to be tough, and I already know it. The challenge won’t just be physical—it’s also about finding the time and energy. I have a busy schedule, so the commitment to consistently hit these sessions will be a challenge. Balancing workouts with work and personal life is tricky. Being tied to having to go to the gym or even just getting a workout at home is hard. Since I work at home, I try to get out unless I’m shooting videos or tight on time. The other challenge is timing. My days start early and sometimes can stretch into the evening, go late and I don’t do high intensity work late in the day. But, if you’re someone who prefers evening workouts or if that’s the only time you have, go for it! Make your schedule work for you. The only thing to keep in mind is that evening workouts can shoot your adrenaline up, which might make falling asleep a little bit harder. Resources: Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/ Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Other Episodes You Might Like:. 5 Menopause Workout Tips from Recent Exercise Studies: https://www.flippingfifty.com/menopause-workout-tips/ Your Perimenopause Workout vs Your Post Menopause Workout: https://www.flippingfifty.com/post-menopause-workout/ What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/

Nov 5, 2024

If you or someone in your family deals with Parkinson’s, Alzheimer’s or you’re simply in midlife dealing with changing hormones, this episode and the book we’re discussing, Heal your gut, save your brain, will be one you don’t want to miss. My Guest: Dr. Partha Nandi, M.D., F.A.C.P is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi. He is the Chief Health Editor at WXYZ ABC Detroit, a practicing physician, renowned international speaker, appearing at TEDx, medical conferences like Digestive Disease Week and keynotes for organizations such as Medtronic, Phathom Pharmaceuticals, and Eli Lilly. Dr. Nandi partners with global health organizations, including the Ministry of Health in Jamaica and India and WHO. He give inspiring talks to international conferences and symposia, meeting global health leaders. His mission, “To Be Your Own Health Hero,” incourages individuals to take control of their health. His latest book, “Heal Your Gut, Save Your Brain”, explores the connection between gut and brain health. Questions We Answer in This Episode: What inspired you to write "Heal Your Gut, Save Your Brain"- [00:05:25] Explain the gut-brain axis and why it is so critical for overall health?- [00:09:26] How did your father’s stroke influence your research?- [00:06:38] What are the most surprising connections between the gut and brain? - [00:10:15] How does the gut influence conditions like depression and anxiety? - [00:12:41] What are some practical steps to improve gut and brain health? - [00:18:43] How do lifestyle factors such as diet, exercise, and stress management play a role in maintaining a healthy gut-brain connection? - [00:22:10] Can you talk about your Five Pillars for Optimal Health? - [00:19:16] Can you share real-life gut health success stories? - [00:34:08] What are the key takeaways of your book, “Heal Your Gut, Save Your Brain”? - [00:42:01] Connect with Dr. Nandi: https://www.AskDrNandi.com On Social: Facebook: https://www.facebook.com/AskDrNandi/ Instagram: https://www.instagram.com/askdrnandi/ Tiktok: https://www.tiktok.com/@askdrnandi LinkedIn: https://www.linkedin.com/in/askdrnandi/ Twitter: https://twitter.com/askdrnandi Other Episodes You Might Like: Your Brain Better | A No Negative Side-Effects Method: https://www.flippingfifty.com/your-better-brain/ Get and Keep Your Brain Fit, Healthy, and Strong: https://www.flippingfifty.com/leaky-brain/ Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Events or Affiliate partnership we're promoting in this episode: Resources: https://www.healyourgutsaveyourbrain.com/

Nov 1, 2024

Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions. Workout 1: Full Body Strength (45 min) Warm-up (5-7 minutes): March in place or light walking Arm circles, leg swings, and hip openers Main workout: Squats (with or without weights) – 3 sets of 10-12 reps Push-ups (on knees or toes) – 3 sets of 8-10 reps Bent-over rows (with dumbbells or a resistance band) – 3 sets of 10-12 reps Step-ups (use a sturdy chair or bench, alternate legs) – 3 sets of 10 reps per leg Plank hold – 3 sets of 20-30 seconds Bicep curls (dumbbells or resistance bands) – 3 sets of 10-12 reps Deadlifts (with dumbbells, focus on glutes and hamstrings) – 3 sets of 10-12 reps Cool down: (5 minutes of stretching) Focus on hamstrings, quads, chest, and back. Workout 2: Upper Body Strength (40 min) Warm-up (5-7 minutes): Light arm swings, shoulder shrugs, and walking lunges Main workout: Dumbbell chest press – 3 sets of 8-10 reps Lat pull-down (or assisted pull-ups if available) – 3 sets of 8-10 reps Dumbbell shoulder press – 3 sets of 8-10 reps Tricep dips (use a bench or sturdy surface) – 3 sets of 10 reps Hammer curls – 3 sets of 10-12 reps Renegade rows (dumbbells in a plank position) – 3 sets of 8-10 reps per side Lateral raises – 3 sets of 10-12 reps Cool down: (5 minutes of stretching) Stretch shoulders, chest, and arms. No Lower body Workout 3: Lower Body & Core Focus (45 min) Warm-up (5-7 minutes): Light squats, hip circles, and side lunges Main workout: Glute bridges – 3 sets of 12-15 reps Lunges (stationary or walking) – 3 sets of 8-10 reps per leg Leg press (if at the gym) or goblet squats (at home) – 3 sets of 10-12 reps Side leg raises (with or without ankle weights) – 3 sets of 12 reps per side Plank with leg lift – 3 sets of 10-12 reps per leg Russian twists – 3 sets of 20 twists Bird-dog – 3 sets of 10-12 reps per side Cool down: (5 minutes of stretching) Focus on hamstrings, glutes, and core stretches. Notes from Chat Gpt for 3 Menopause Strength Workouts “These workouts are designed to help women in menopause maintain lean muscle, improve bone health, and boost metabolism. Encourage the women to lift heavier weights as they feel stronger while maintaining proper form. Always leave room for rest and recovery to support hormone balance.” For menopause metabolism, a total body workout is generally better. Here's why: Boosts overall metabolism: Total body workouts engage multiple large muscle groups, which means more calorie burn both during and after the workout. This is great for combating the slower metabolism that often accompanies menopause. Time-efficient: A total body routine lets you hit all the major muscle groups in one session, perfect for those with busy schedules. Hormonal balance: Engaging the whole body in one session can help with better regulation of hormones like cortisol and insulin, which are crucial during menopause. More frequent stimulus: With total body workouts, you're stimulating your muscles more frequently, which helps preserve muscle mass key for maintaining a healthy metabolism. Split routines can be effective too, but total body sessions may offer more metabolic bang for your buck during menopause. Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/ Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Other Episodes You Might Like:. Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause/ Too Much or Not Enough Variety in Exercise in Menopause: https://www.flippingfifty.com/variety-in-exercise-in-menopause/ 5 Exercise Changes in Menopause to Overcome a Plateau: https://www.flippingfifty.com/5-exercise-changes-in-menopause-to-overcome-a-plateau/

Oct 29, 2024

How’s better sex in menopause sound? For many it sounds like a distant and foreign trip. Sex is one of the most popular topics on the show. Many women tell me their partners are glad they’re attending. Sex is such a hot topic (see what I did there?) that low libido was a topic answered one of the first three episodes of the Flipping 50 TV show . Did you know there are two types of desire? And did you know that sex never has to stop? My Guest: Dr. Kelly Casperson is a urologist, public speaker, sex educator, and top international podcaster whose mission is empowering women to live their best lives. Dr. Kelly identified the need for better resources and developed a sex education class for women that covers topics like sexual health, intimacy, mind work, and the science of desire. She combines education, humor, and candor in her podcast "You Are Not Broken" where she dismantles the myths women have learned and normalizes healthy, enjoyable sex worth desiring, in addition to essential education on midlife health and hormones. Questions We Answer in This Episode: What is the science of desire? [00:18:05] What are the common myths women believe about their sexuality? [00:07:25] Is there a dramatic or distinct fall off of sexual interest for women related to menopause or when does that occur? [00:13:15] What are the reasons women stop being intimate in midlife? [00:12:45] What are the two different types of desire? [00:18:05] What is the most important thing to know about desire mismatch in a couple? [00:19:25] How to find a doctor or talk to your doctor about sexual health issues and hormones [00:28:25] Does a woman recognize an “issue” with sexual health? [00:26:35] Connect with Dr. Kelly: https://www.kellycaspersonmd.com On Social: Facebook: https://www.facebook.com/youarentbroken Instagram: https://www.instagram.com/kellycaspersonmd/ YouTube: https://www.youtube.com/@kellycaspersonmd Other Episodes You Might Like: Sex Dysfunction in the City Just Like That: https://www.flippingfifty.com/sex-dysfunction/ Intimacy and Incontinence with The Girlfriend Doctor: https://www.flippingfifty.com/the-girlfriend-doctor/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ Resources: Stronger: https://www.flippingfifty.com/get-stronger/ 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ 90 Day Planner: https://www.flippingfifty.com/store/books-videos/90-day-planner-tracking-the-flip/

Oct 25, 2024

The Doctor is in the house and she’s an over 50 fitness athlete. She’s juggled all the balls you may have from a caregiver and midlife crisis like me. But she’s returned to her prior passion for fitness competitions. Or has she? I’ll ask that question - is it the competition or the training or the being on top of your game? This over 50 fitness athlete is prepping not just for a November competition but serving patients and clients and hosting a summit. How does she fit it in? This is a perfect episode to share with you just before the holidays. We cover quite a bit of tips and tricks for dealing with getting fit and sticking to your own goals during the holidays while still enjoying them. My Guest: Dr. Venus, The Fit Foodie M.D., is a board-certified Physical Medicine & Rehabilitation physician trained at Yale, Univ. of Miami, and UC-Irvine. With a thriving California medical practice, she's been a national-level fitness athlete and respected trainer serving clients from single moms to pro athletes, and even an action film star. A repeat guest on "The Doctors" TV series, Dr. Venus has also appeared on NBC's "Today" and "American Gladiators," and contributed to outlets like iHerb.com and Oxygen Magazine. Questions We Answer in This Episode: How did you handle your mid-life crisis? [00:07:10] Have you experienced this competitive edge? [00:23:20] What's your personal secret to staying young? [00:11:50] Having been a fitness competitor for so long, what does being fit mean to you? [00:39:20] What role does stress play for you in your training now and your midlife body? [00:40:20] What part of training do you love the most? [00:41:00] Connect with Dr. Venus for Fitness Mastery Summit (Nov. 7-10, 2024) https://www.flippingfifty.com/fitnessmastery On Social: Facebook: https://www.facebook.com/doctorvenus Instagram: https://www.instagram.com/docvenus/ YouTube: https://www.youtube.com/@drvenusoncall LinkedIn: https://www.linkedin.com/in/doctorvenus Other Episodes You Might Like: 7 Simple Interval Training Workouts for the Holidays https://www.flippingfifty.com/interval-training/ 10 Ways Fitness Pros Stay Motivated To Exercise, Holidays or Not https://www.flippingfifty.com/10-ways-fitness-pros-stay-motivated-to-exercise-holidays-or-not/ Avoid Falling Off the Bandwagon this Holiday (and Getting Run Over By It) https://www.flippingfifty.com/avoid-falling-off-bandwagon-holiday-getting-run/ Resources: Infrared Sauna: https://www.flippingfifty.com/sauna C60 Purple Power: https://www.flippingfifty.com/c60

Oct 22, 2024

In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it. I’m looking forward to sharing this one with you. My Guest: Cynthia Thurlow is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, and the CEO and founder of Everyday Wellness Project. She’s been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed over 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium and Entrepreneur. Cynthia was recently listed in Yahoo Finance as one of the “ 21 founders changing the way we do business .” She’s also the host of Everyday Wellness Podcast, which was listed as “ 20 podcasts that will help you grow in 2020 ” by Entrepreneur magazine, and in Business Insider “ 21 podcasts to expand your mind in 2021 .” Questions We Answer in This Episode: What’s new we need to know about intermittent fasting? [00:06:15] How are your views on intermittent fasting evolving? [00:07:10] What impact has life events as well as your menopause stage had on your habits? [00:09:00] What supplements do you view as keys to success for women? [00:30:29] What’s motivating your physical and lifestyle habits most? [00:10:10] How has fueled exercise changed your ability to gain lean, lose fat, or gain strength? [00:08:20] Connect with Cynthia: https://www.cynthiathurlow.com/ On Social: Facebook: https://www.facebook.com/CHTWellness/ Instagram: https://www.instagram.com/cynthia_thurlow_/ YouTube: https://www.youtube.com/@CynthiaThurlow Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Why your food struggles can be a blessing in disguise: https://www.flippingfifty.com/ee/ Resources: Mitopure: https://www.flippingfifty.com/mitopure **5 Day Flip: https://www.flippingfifty.com/**

Oct 15, 2024

My Guest: Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care. Emily is passionate about making complex hormonal topics accessible and believes that great health starts with happy hormones and a balanced stress response. Questions We Answer in This Episode: Why do you think there still so much confusion about hormone replacement therapy and if it's "good" or "bad"[00:18:56] You suggest there are downsides to hormone testing… and I’m curious about why you’d say so? [00:22:50] I’m also shocked to find some believe testing is unnecessary with estrogen and progesterone replacement therapy, that seems like a big fat game of trial and error and any woman on HRT knows that getting your cocktail right already is a course-correcting journey as it is - say more about these people who are shooting darts in the dark.. Who does that? [00:24:29] First of all, what is balanced? How do you know when all of the major hormones are "balanced"? [00:27:52] Do you think every woman benefits from testosterone replacement therapy? [00:34:26] What additional factors do you focus on with your patients to help them be successful with HRT? [00:35:08] Few women were optimizing hormones early in perimenopause a decade ago. But the health outlook for those that do stands to be significantly better than for those women who experience drops then boost it again. Are you doing HRT in perimenopause? Or Did you? Connect with Emily and The Perimenopause Revolution Summit https://www.flippingfifty.com/revolution On Social: Instagram: https://www.instagram.com/emilysadri_np/ Facebook: https://www.facebook.com/emilysadri.np.ohio Other Episodes You Might Like: Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/ Hormone Testing Started It: What My GI Doctor Suggested I Do Next: https://www.flippingfifty.com/hormone-testing-started/ Resources: 5 Day Flip: https://www.flippingfifty.com/

Oct 11, 2024

In this episode you’ll hear me respond to one of our Flipping 50 members asking a question about being sore in menopause, for no reason. If you’re sore, stiff, or even have a little niggle or “catch,” this is for you. If you’ve passed this kind of thing off for arthritis or getting old, stick around. If not you, a girlfriend or sister needs to hear this. Paulette asked: “I'm looking for suggestions about what helps with muscle stiffness and soreness unrelated to injury. I have noticed in my transition to menopause that I have much more muscle stiffness and less flexibility, despite being quite active and doing yoga several times a week. It's mostly my legs and hips...and low back...well, probably every muscle...lol. I wake up stiff and it generally improves within a few minutes of movement, but I notice it throughout the day when I bend down, or try to get down on the floor or up from there. I'm sure this is a common complaint among 50 plus women...what helps with this?” Reasons for Being Sore in Menopause Some women experience this and it can be due to a lot of things… The changes in estrogen during menopause can lead to various symptoms. Specifically, estrogen deficiency can cause a snowball of symptoms. Some of the habits we thought were good, are actually not, or not going to match the status of our hormones and their influence on muscles, bones, connective tissues, gut health, sleep, sex and every cell in our body. Over time, women are finally getting more savvy. As we find more women less willing to accept weight gain, belly fat, frequent injuries, stiffness, or in this podcast, soreness as normal processes of aging… and instead as clues we need a pivot from prior habits or beliefs, we’ll all start making aging better instead of dreaded! Reduce or eliminate: Dairy Gluten / Wheat Eggs Soy Peanuts Corn Nuts (including almonds and almond flour or almond milk) Oxalate consumption can also be a problem. The body makes oxalate acid that can contribute to muscle pain or soreness as well as gut issues. (Listen to the podcast for a food high in oxalate and the flips) If you have any other leaky gut signs (gas bloating, constipation, diarrhea). But.. you don’t have to have these gut signs, by the way, to have a problem with the gut or these oxalates. They’re sneaky little things. Lack of Gut Issue Doesn’t Mean You Won’t Be Sore in Menopause Here are some suggestions for increasing your anti-inflammatory response. Add or increase: Salmon Omega 3 supplements Magnesium Vitamin D Antioxidant rich brightly colored veggies Matcha tea (a clean, tested for mold and heavy metals ceremonial grade is super high in antioxidants having one of the highest ORAC values) Habits: Epsom salt baths Longer warm up and cool down Infrared Sauna Pay a little more attention to your mobility work As a side note: Genetics play a part in whether you tend to get sore or not. There are two specific genes identified with this. Certainly with conditioning, you’ll experience less soreness. But a unique workout, involving small muscles you don’t use often will cause more muscle soreness than something that focuses on glutes or quadriceps that are used to a lot of activity. Other Episodes You Might Like: 6 Secrets to Less Stiffness and Muscle Soreness After 50: https://www.flippingfifty.com/6-secrets-to-less-stiffness-and-muscle-soreness-after-50/ Current Status: Fatigued and Want to be Fit!: https://www.flippingfifty.com/fatigued-and-want-to-be-fit/ 4 Step Process to Resolve Fatigue Naturally: https://www.flippingfifty.com/fatiguedoc/ Resources: Lisa Barr: www.BarrCenter.com Teri Cochrane: www.tericochrane.com My Sauna: https://www.flippingfifty.com/sauna References: Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 1–7. https://doi.org/10.1080/13697137.2024.2380363

Oct 11, 2024

In this episode, it’s all about how I choose podcast guests. First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the educated individual in me giving advice even creating programs in a way that may go in opposition of what you want. That is because I’m applying 40 years of science studies, combining the physiology of fitness with physiology of menopause, and with the science of human behavior and change. We’ve created things that will make some of you contest the way we deliver them. I wanted to share how we come to accept or reject for now guests who apply for the show or who are pitched by PR firms. How we reach out to find professionals who can not only share science but share stories, theirs and clients or patients they’ve worked with. Someone recently was upset hearing a guest used Ivermectin to overcome C-19. Others have suggested that Ozempic or semaglutide, drugs were black and white. Another listener and social media follower said though she’d followed for years, she thought I’d lost it (meaning marbles) when I hosted someone discussing energy frequencies. I have experts who want to come on and talk about Keto and intermittent fasting. I have professional opinions about both based on my 40 years of experience working with midlife women and our community of more than 300K women. But I won’t just turn them away. I’ll ask if they’re open to a conversation about when and how and why it might not be appropriate for everyone all the time. If they’re willing to agree to disagree and to help a listener hear both sides of the story and decide for themselves what and when and why, I still may bring them on. I also reserve the right to not publish recordings that are poor sound quality, or a discussion that was terribly awkward when a guest didn’t answer questions I asked but followed some hidden agenda. How I Choose Podcast Guests and Topics for You In response to the Ivermectin question: Actually, many of the function physicians I work with use this personally if they've caught it soon enough. I don't know that we have to agree with 100% of what any expert or human does or says. But I do think personally we have to keep listening and taking in another set of thoughts. Otherwise, we'd still be believing that the retracted study data suggesting that HRT, specifically bHRT was a threat vs a life-preserving option for women. All said with respect. I wish I had the luxury of not listening to someone because I didn't agree with every thought: it would relieve a lot tension! But I've had to be willing to adjust my thinking and see science interpreted from all sides. Certainly, hope this isn't irritating and lands as intended for you as the means of my own filter for women. I've hosted Intermittent Fasting experts knowing fed exercise is more optimal for women in midlife and beyond for 8 years.. and guess what... they've come around, and two big proponents are now agreeing with the science suggesting that we have to choose priorities and timing of everything. That wouldn't have happened without someone challenging their thoughts and listening to the conversation. I must host those I agree with, those I don't, and be transparent about that. Not long ago, hormone replacement therapy was very misunderstood. Recently, someone I know well consulted with her physician and was told, going on would be more risky than not because it’s been too long since menopause. Other doctors are adamant that this is not the case. I’ll continue to bring them on. You DO have choices. One physician only has the experience they have and the degree to which they’re comfortable making changes in thoughts, information and actions …. Is the medical care you’ll receive from them. I’d love to hear your response to this episode. Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/ Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Other Episodes You Might Like:. Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ One Thing I Would Change After 40 Years Working with Women in Menopause: https://www.flippingfifty.com/working-with-women-in-menopause/

Oct 8, 2024

Whether you or your daughter, or someone you know, the perimenopause brain can be a “thing. If you’ve been tuning in to Flipping 50 long enough, you’re familiar with symptoms of menopause. In this episode, I explore the connections of symptoms to brain health. With my guest, we’ll share how bHRT or Bioidentical Hormone Replacement Therapy could benefit not just your brain, but also your cardiometabolic health. Tune in to discover what we can do to improve your perimenopause brain power and cardiometabolic health. My Guest: Dr. Mariza Snyder is a functional doctor, perimenopause and menopause expert and the author of eight books. Her recent book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on optimizing women’s health. Dr. Mariza is also the host of the top-rated Energized Podcast, (with over 12 million downloads) designed to empower women to claim agency over their health. Questions We Answer in This Episode: You’re in a unique niche I think we’ll see more and more of - the blending of perimenopause and postpartum or young children which is a whole other animal than comparing women who are otherwise asymptomatic until mid or late 50s… and wow! I can’t imagine.. Having been a mom to an infant or toddler I can’t imagine what women who have severe or stacked symptoms during perimenopause and young children too, might face. [00:03:59] What has been your perimenopause journey and how has your journey inspired you to support women in midlife? [00:07:56] What are some of the biggest symptoms that you find show up for women in midlife you’re serving and how are so many of them related to their brain? [00:10:13] How can BHRT be beneficial for brain and cardiometabolic health? [00:15:16] What are other habits you like to recommend a woman use to improve her resilience, strength and cardiometabolic health? [00:27:37] First, let’s define cardiometabolic health and how that plays out for women more used to hearing and using metabolism. Metabolic flexibility, cardio as so many women know is related to heart, but a vocabulary lesson is in order here. Let’s just assume it's the first day of midlife women’s health class and we want to define all of these terms so we don’t do any assuming. [00:18:32] What are the most powerful levers for boosting our perimenopause brain energy and capacity? [0030:32] Connect with Dr. Mariza: Thriving in Perimenopause and Menopause Summit: https://www.flippingfifty.com/perimenopausesummit On Social: Facebook: https://www.facebook.com/drmarizasnyder/ Instagram: https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Twitter: https://twitter.com/drmariza Pinterest: https://www.pinterest.com/drmariza/ Other Episodes You Might Like: Restore Hormones to Factory Settings? More Science for bHRT: https://www.flippingfifty.com/restore-hormones/ Your Brain Better | A No Negative Side-Effects Method: https://www.flippingfifty.com/your-better-brain/

Oct 4, 2024

You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave. Unlike Amazon you can’t get them dropped on your doorstep in a few hours, but you will be pleasantly surprised (or reminded) by the fact that some changes happen in seconds. Within Minutes these are Happening: Increased Heart Rate - which means increased blood flow to brain and because of that a decreased level of pain and increased sense of alertness and creativity and problem solving Release of Anabolic Hormones - testosterone and growth hormone blood sugar reduction - it's used for the fuel for the exercise, even 10-15 air squats works so of course, if you're lifting with a load or tempo that causes more muscle stress Release of Neurotransmitters - this occurs more with intense exercise and may take a few minutes but by the end of your workout, dopamine, and Improved Neuroplasticity - if you're trying to learn a new language or absorb new information you might want to push play while you're working out. How to amplify these while you workout? Want more "feel good" hormones ? Play music you love, workout with a friend (and yes, even an exercise video if you feel like the instructor "gets you" and is more than a drill sergeant could do this) Want to take advantage of learning or inspire a little creativity? If you're already working on a project, absorb a little content about it before the workout and don't necessarily dwell on it while you workout. Your brain may actually answer questions you ask while you're taking a break from it. But also, listen to that Spanish lesson or informative podcasts while you exercise. Within days or weeks these strength training benefits occur Reduce Hot Flashes - in the 24 hours after a moderate or higher intensity workout. The same is not true of low or leisurely activity. A 2012 study in the medical journal Menopause. Continued Neural Connection - studies show a large part of initial gains - up to 8-12 weeks of training - are still due to that stronger neural connection. During this time, heavier may not be better, especially for women in midlife with history of injury or tendency toward injury. Blood Sugar Control Improves - reducing insulin resistance issues that negatively impact visceral belly fat, so you will be on the path to reducing total fat as well as directly impacting visceral fat Strength Increases - due primarily to the neural connection as your brain learns or also strengthens the signaling between brain and muscle while you're learning a new movement pattern or waking up an old one. This isn't yet due to size (or hypertrophy) so the first few weeks you may not see noticeable change but you will already be picking up a heavier weight. Fiber Size Increases - after those first weeks and as that neural connection continues, muscle fiber size increases, and you'll likely see more tone as evidence. Changes in Fiber Type - less noted but the anaerobic exercise improves your type two or fast twitch fibers. So important for aging because these are lost without intentional stimulation. These changes will continue and enable more powerful speed and agility work that further enhances your aging process. Tendons And Ligaments Improve - a big bonus for midlife women who have lost estrogen and are thus more prone to injury. You'll be improving resilience in those for every day activities as well as preparing to do heavier work that will be a greater stimulus for bone and metabolism boosts. Over Months and (lasting) Years....these strength training benefits occur Reversed Aging Effects of 179 Genes Associated with Aging - hello game-changer. If you start October 1 by April 1 (no kidding) you'll be younger. Increased Bone Density - with the right progressive protocol (we don't jump in at the end and we can't stay at the beginning if you're able to do more) significant changes take 9 months to a year for the bone remodeling process. But if you're having an annual DEXA (and I highly recommend you do), you'll have noticeable change with strength training as you also fix any gut issues. Reduced Risk of Both Sarcopenia and Osteoporosis in Late Life - muscle and bone loss historically have been issues related to metabolic disease and structural issues related to falls, fractures, bedrest, weakness and injury directly related to falls or consequent falls. Resistance training is proven to decrease this risk. But ? Pilates and yoga may be on the continuum... they are on the left... not the right. Psst. Sarcopenia and osteoporosis BOTH begin in your 30s. Muscle peaks at 25, bone at about 30. Losses of each begin around 30 and 35, respectively. Think about what you were doing. Were you consuming adequate protein? Doing high impact and high intensity resistance training? Were you prioritizing sleep? Or were you on weight loss diets one after the other, skipping meals or skimping on calories, or making poor choices? You may have been doing the best you knew then, or may have been ignoring best in search of short cuts to skinnier obsessions so many women have. You can support a young woman from making the same mistake. Her bones could be better thanks to you. Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ How Does Strength Training Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/ Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/#:~:text=Resistance exercise studies (8%20to,neural%20adaptations%20begin%20to%20plateau https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10306117/#:~:text=Results,effects on muscle mass outcomes . https://pubmed.ncbi.nlm.nih.gov/30558493/#:~:text=Following a systematic search of,response; hypertrophy; resistance training . https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.950949/full https://www.ncbi.nlm.nih.gov/pubmed/27163520

Oct 1, 2024

Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you. If you think life right now is hard or you are overwhelmed, I think this episode will be one you’ll find rather awesome in the real sense of the word. We’ll dive into the mindset shifts and emotional resilience to navigate this phase, helping you embrace the possibilities that lie ahead. “After surviving a triple devastation in losing the love of her life, her job, and her health all at once, Dr. Marjah Simon-Meinefeld began a 10+ year journey studying, reading and listening to everything she could on deliberately creating a new life.” My Guest: Marjah Simon is the visionary behind Author Writer’s Academy, where successful entrepreneurs, entertainers, and executives become authors effortlessly. With a rich background in law, military service, modeling, and business, Marjah is a seasoned attorney and international speaker. Marjah's impressive portfolio includes not only 5 of her own books but creating 100+ published authors, making her a prolific coach, writer, and a dedicated mentor to aspiring writers. Join her at Author Writer’s Academy to share your amazing story with the world. Questions We Answer in This Episode: Say more about “deliberately creating a new life” for women managing menopause changes [00:09:40] Do you think hitting bottom is required to get to the top? [00:12:50] Discipline and drive would seem to be common denominators in your background and history, talk about intentional health decisions and actions daily [00:08:50] Connect with Marjah: www.awa4Life.com https://marjah360.com On Social: Facebook: https://www.facebook.com/marjah.simon Facebook: https://www.facebook.com/AuthorWritersAcademyFB Instagram: https://www.instagram.com/marjahauthorcreator/ Instagram: https://www.instagram.com/authorwritersacademy/ YouTube: http://www.youtube.com/@marjahsimon TikTok: https://www.tiktok.com/@marjahauthorcreator Other Episodes You Might Like: Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ Starting Over Better Than Ever Over 50 https://www.flippingfifty.com/starting-over/ Resources: Marjah’s Amazon book ‘Next Life Next’ https://a.co/d/7IVEnaA Stronger 12-week program: https://www.flippingfifty.com/getstronger

Sep 27, 2024

Chances are if you tuned into this based on the title you’re not exactly where you want to be right now. Fat loss after 40 could be a challenge in spite of your best effort. Gaining lean muscle could feel like it’s slipping through your fingers. To those regular listeners who are here no matter what, I thank you too, even if you’re not necessarily dealing with failed results, maybe you’re loving life right now! Someone you know may be and you can help them understand it is my hope from this episode. Spoiler alert, I’m going to tell you the two most common endocrine-related reasons right up front. And, there’s more to the story. Because just knowing isn’t enough. One, most of us when we do know what to do have to overcome habit gravity and decades of dogma about the messages you’ve been given. But for you listener, it’s possible that you have limiting beliefs acquired simply by living and being subject to the environment you were. You may be listening and have always worked hard and believe hard and more is the answer. Or… You may be under the impression, “girls don’t run” or lift, or fear injury from exercise. Ironic, that we can have grown up in the same era but have such diverse beliefs but I’ve found working with women over 40 for 4 decades, there is definitely a wide continuum of belief about exercise success. That… if you’re willing or open… can change. We all harbor some limiting beliefs. Once we recognize them we can still hold onto them. Why Gaining Lean and Fat Loss After 40 are More Challenging Too little anabolic hormone influence Too much catabolic hormone influence (by exercise, nutrition and lifestyle habits) Questions We Answer in this Episode: What are the biggest obstacles to fat loss after 40? [00:14:30] Why do we hear this and struggle to implement it? [00:17:20] How do you know which you might be doing? [00:25:40] How do you deal with prior injury and fear of reinjury? [00:29:40] What makes you more prone to struggle with fat loss after 40? [00:21:20] These alone are not the problem... Anabolic hormones include: Estrogen Testosterone Growth Hormone Insulin (to a small extent) Catabolic hormones include: Cortisol Insulin Let’s look at the physiology of menopause. Hormonal Shifts: Estrogen, testosterone, and growth hormone decrease related to your age and lifestyle habits than menopause alone. Collectively though those three hormones can make or break your progress. Insulin’s Role: While insulin helps regulate blood sugar, too much can lead to fat storage, especially if muscles and the liver can’t absorb it efficiently. Liver Health: A liver overloaded with toxins or processed foods may struggle to support metabolism and hormone function. Muscle: If you have little muscle and don’t move regularly, your body has limited capacity to store glycogen (which insulin uses to lower blood sugar) and is instead stored as fat. Cortisol and Stress: This stress hormone can break down muscle and increase fat storage. Prolonged exercise elevates cortisol, while short, intense workouts raise it temporarily but allow it to drop post-workout. Exercise Balance: Overdoing endurance activities might increase fat storage. Finding balance in your workouts is key. Strength Training: Essential for maintaining muscle mass and bone density, strength training should complement other activities like Pilates or yoga. Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ Muscle is an endocrine organ – Muscle is HRT for Women 40+: https://www.flippingfifty.com/hrt-for-women/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ Resources: STRONGER: https://www.flippingfifty.com/getstronger

Sep 24, 2024

What is Glutathione and How Can it Support Menopause? What is glutathione? Not to be confused with glutamine, it may be something you are less aware of and it certainly doesn’t make it into conversations where creatine and amino acids are. So is glutathione one of the cool kids you need to hang out with? In 2019, glutathione became a regular in my refrigerator. I was in need of detoxing from mold exposure and using everything in my arsenal including charcoal, sauna, only pure filtered water, reducing food sensitivities in order to allow my body to heal. If you don’t quite know how to answer, what is glutathione, my guest today will clear it all up! My Guest: Dr. Gina Nick is a world-renowned Naturopathic Physician, Researcher, and Formulator based in Newport Beach, California. With a dedication to holistic wellness, she’s known for her expertise in treating autoimmune diseases, addiction recovery, anxiety, and more. After graduating from medical school, she became the Director of Research for a leading supplement company. She also held the roles of Executive Healthcare Consultant and President Emeritus of the California Naturopathic Doctors Association. She is the Founder and Director of Healthbridge. Her practice was awarded “Top Medical Practice 2017,” a testament to her commitment to excellence. She’s licensed in both California and Hawaii and is excited to share her journey with you… Questions We Answer in This Episode: What is glutathione?[00:05:15] Why is sugar a problem?[00:24:00] How can Glutathione help women going through menopause or dealing with muscle, bone and brain health?[00:13:34] Glutathione was first on my radar during mold exposure in 2019… what’s its role in helping detox?[00:07:18] How does glutathione support inflammation?[00:13:05] Connect with Dr. Gina: https://www.bestdailyever.com On Social: Instagram: https://www.instagram.com/bestdailyever and https://www.instagram.com/drginanick Facebook: https://www.facebook.com/bestdailyever and https://www.facebook.com/drginahealing Twitter: https://twitter.com/bestdailyever and https://twitter.com/drginanick Other Episodes You Might Like: Detoxifying Your Body from the Damage of Diets in Menopause: https://www.flippingfifty.com/damage-of-diets/ Is Mold the Reason for Your Weight Gain? https://www.flippingfifty.com/your-weight-gain/ How chronic inflammation can interfere with your best life after 50! https://www.flippingfifty.com/chronic-inflammation/ Resources: Best Daily Ever Pixie Sticks: https://www.flippingfifty.com/pixiesticks Sauna: https://www.flippingfifty.com/sauna

Sep 20, 2024

Training for adventure retreats, aka, bucket list experiences is so much more motivating and fun than routing strength training for bone density or lose belly fat. Some might focus on fitness goals, while others are drawn to living life to the fullest through challenging adventures. So who are you? You don’t have to pick a side to decide if this episode is for you or not. Many, if not all, will experience heat in summer, some humidity, some altitude. This may happen during climate change where you live or when you travel.. In this episode, I will give you what it takes to prepare for adventure retreats, highlighting the importance of training for demanding experiences. Key to success is trusting a coach with experience in similar adventures and coaching. Understanding the key elements of training and how to start. I’ll share with you some insider points for preparing retreat attendees for altitude in June in Colorado and in September at the Grand Canyon. They bring unique challenges. Similar to the 8 Iron distance triathlons I’ve done, going from flatland to altitude or to sea level with heat and humidity from a cold dry climate. It’s all about understanding the stress you’ll be under, how to prepare for it muscularly, biomechanically, and biologically. Questions We Answer in this Episode: How to train for altitude at flat [00:13:30] How to train for heat or humidity in cool or dry climates [00:13:50] How to fuel for high intensity [00:23:30] What is high intensity [00:28:30] Other Episodes You Might Like: TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe: https://www.flippingfifty.com/traveling-alone-after-50/ 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/ Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/ Resources: Stronger: https://www.flippingfifty.com/getstronger Flipping 50 2025 Retreats: https://www.flippingfifty.com/product-category/coaching-programs/

Sep 17, 2024

The Real Reason for Migraines and Constipation in Menopause Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me? Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our daily lives and even affect our mood and behavior. Today, ladies, let’s talk about why these happen, how we can prevent these issues and what to do when they hit. We’re going to talk about what is going on with our bodies during this time and discuss what are the effective ways to get relief. Tune in to get some helpful insights on how to avoid or cure migraines and constipation. Together, let’s heal and control our well-being during this phase of life! My Guest: Diane Ducarme is a master in migraine investigation, combining Eastern Medicine, Western science, and technology to uncover the root causes of migraines. With an MBA from Harvard, fluency in 7 languages, and dual studies in TCM, she focuses on the power of functional foods, adding rather than eliminating. Diane hosts the "Migraine Heroes" podcast and leads Nectar Health in pioneering migraine relief and wellness. Questions We Answer in This Episode: How do migraines, vertigo and dizziness evolve in perimenopause and menopause?[00:13:20] Why are women more constipated in perimenopause and menopause?[00:15:54] Does constipation relate to migraines in perimenopause and menopause?[00:28:01] What are the traps to not fall into when tackling constipation?[00:32:27] Can some migraine solutions exacerbate constipation?[00:22:39] What are quick fixes to address constipation and migraines in this stage of life?[00:16:37] Connect with Diane: Website: https://www.mynectarhealth.com/ App: https://apps.apple.com/app/id6446701680 On Social: Instagram: https://www.instagram.com/mynectarhealth Instagram: https://www.instagram.com/migraineheroes Facebook: https://www.facebook.com/mynectarhealth TikTok: https://www.tiktok.com/@mynectarhealth Other Episodes You Might Like: Identify the Reason for Your Headaches and Migraines: https://www.flippingfifty.com/headaches-and-migraines/ Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/ Resources: Taking the free online test: https://nectarhealth.typeform.com/migraine-test

Sep 13, 2024

Things I Wish More Women Over 40 Knew About Exercise This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, I’ll start there. I’ve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with 17-year-old volleyball players and 14-year-old golfers, with pregnant women, those who recently had breast implants and those who wanted to lose weight and were already a size two and those who needed to and were a size 20. I’ve done thousands of fitness tests and consultations and trained trainers and fitness instructors to do the same. I have seen a big slice of what women, including fitness instructors and trainers, think about themselves, their bodies and exercise. I’ve seen exercise be a way to burn off cookies and earn dinner or not. I’ve seen exercise be addictive and despised. What I wish more girls over 10 knew about exercise is that the women to aspire to be like were more like those represented at the Paris Olympics than the runways in New York. That fast and strong and fit and unapologetic about winning or wanting to is not something that stays with their younger years. Things I Wish More Women Over 20 Knew About Exercise The confidence you want comes easier strong vs skinny. The window for most easily laying down bone density is still open: use it The secret to looking and feeling good and healthier babies someday is in the weight room. Get a smart scale and understand the value of knowing skeletal muscle, body fat percent together with weight. A 20-something woman who can do a pull up is more likely to be a 50-something woman who is aging like a badass. Things I Wish More Women Over 30 Knew About Exercise Strength will help balance your hormones if you change your workouts with your monthly cycle Get a baseline bone density scan at least and a hormone level. Right now, you’re making your next 60 years better or worse Oh, and there is still time to get that pull up that your menopause self will thank you for. Things I Wish More Women Over 40 Knew About Exercise There’s a chance of losing 27% of your muscle from early to late stages of perimenopause but isn’t inevitable if you’re resistance training and maintaining protein. Measure your success by your handgrip, your skeletal muscle mass, body composition and waist measurement, not simply by the scale. Walking and weight training together may be two of the most powerful components for supporting your hormone balance (and avoiding muscle loss, fat and specifically belly fat gains). Things I Wish More Women Over 50 Knew About Exercise Strength and muscle losses can accelerate significantly during the menopause transition. That’s the last two years of perimenopause and first two post menopause. Prioritize strength training and recovery time and habits to help it. Bone density losses also accelerate from between 1-3% prior to 3-5 % during the 2-4 years that are the MT. Things I Wish More Women Over 60 Knew About Exercise Aging causes an accelerated loss of muscle and strength at 60 and a slowing of metabolism, if you don’t offset it with strength training (and protein). You don’t need to reduce intensity; you need to increase it. You may need more recovery time (between exercises, between sets, between high intensity life and workouts, and between workouts. If you haven’t added power, agility, dynamic balance, mobility training regularly to an existing strength training program, now is the time to start. You lose fast twitch muscle twice as fast with age as you do slow. So only moving slow in exercise is actually accelerating aging and increasing risk for falls compared to using fast twitch regularly. Resistance training is indeed everything that resists gravity but using external loads that require few repetitions with heavier weights to reach or get close to muscular fatigue is still most tied to bone density, metabolism, and strength. Overdoing exercise frequency will cause couch compensation that causes you to lose a critically important “total energy expenditure.” Underdoing exercise frequency or intensity costs you the boost in strength and metabolism and potentially bone density and total energy expenditure that you want for body composition, and reduction of health risks. You’re not too old for bHRT if you want to consider it. (Click here to know more about bHRT) Falls over 60 can be devastating. But most often they occur in women who don’t lift weights, don’t train power, agility/reaction skills. (50% of women over 60 who fall don’t walk again) You will tolerate volume better than your perimenopause self. So adding another HIIT day or another set of resistance exercise could be very beneficial and you’ll tolerate it. Things I wish more women over 70 knew about exercise It’s not just muscle and bone or balance and avoiding falls, you also help your brain fire better and improve sleep. Just because you “don’t need to lose weight” doesn’t mean you don’t need to exercise. Blood sugar levels, mood, memory, will also improve. Your ability to stay in your home and drive a car and remain as independent as you like are directly related to your muscle strength. Things I wish more women over 80 knew about exercise There’s still time. The research has been clear for more than 40 years, that even 90-somethings beginning to strength train, gain strength and benefit. You can start now even if you’ve never done it before. Risk of injury is still greater in those who don’t strength train compared to those who do. If women over 40 knew about exercise what I do, they’d know that until very recently there has been very little research done featuring them as subjects. They’d know it’s not great skincare, or staying out of the sun, or great sleep is the secret to looking and feeling younger and carrying confidence into every decade. Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/ Resources: Stronger: https://www.flippingfifty.com/getstronger

Sep 10, 2024

Busting Menopause Myths Estrogen causes breast cancer, gaining weight and belly fat which are inevitable… Today we are busting menopause myths just like this. In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, or incompletely informed. Stay tuned to the end, if fat burning is something you want to know more about … and I know.. Trick question right? Kristin and Maria present the concept of fat burning and becoming fat adapted in a way that makes it easy to understand why what you’ve been trying to do may not be working for you .. at all. So join us in this episode for the menopause myth busting intel in this book and what’s inside which goes far beyond the valuable practical tips you’ll get from it, and why it’s about time you had this book. Busting Menopause Myths from HRT to Supplements My Guests: Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.” Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. They completed advanced training in functional testing modalities which they use in their clinical practice educating and helping midlife women. They created a professional training program for other midlife women’s health practitioners. Questions We Answer in This Episode: What prompted you to write the book? [00:03:51] Let’s talk about the Priority … [00:04:26] What did you mean by Menopause Gold Rush? [00:09:45] You write about informed consent, what does that mean? [00:23:13] What is oxidative priority in regards to burning fat in menopause? [00:35:15] Was this episode on busting menopause myths helpful to you? If so, would you please share it with a friend or three? Connect with Maria and Kristin: https://www.amazon.com/Great-Menopause-Myth-Mastering-Uncomfortable/dp/0760388261/ref=rvi_d_sccl_1/139-8017262-8747407?content-id=amzn1.sym.f5690a4d-f2bb-45d9-9d1b-736fee412437&geniuslink=true&pd_rd_i=0760388261&pd_rd_r=fe302897-7298-465e-b45d-5c4166ffbbea&pd_rd_w=Nvra4&pd_rd_wg=NoZNj&pf_rd_p=f5690a4d-f2bb-45d9-9d1b-736fee412437&pf_rd_r=K2X5K9NCYC8WDAVX92PS&psc=1&tag=namespacebran417-20 https://wiseandwell.me/ On Social: Instagram: https://www.instagram.com/wise_and_well_/ Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why: https://www.flippingfifty.com/hormone-therapy-roadmap/ What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/ 4 Menopause Myths that Persist: https://www.flippingfifty.com/4-menopause-myths/ Resources: Stronger: https://www.flippingfifty.com/getstronger 5 Day Flip: https://www.flippingfifty.com

Sep 6, 2024

Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves your body composition and takes stress from your heart and joints. It also boosts your metabolism, energy, and blood sugar balance, decreasing insulin resistance and your metabolic health improves. But your heart fitness IS important. Mistakes in Measuring Fitness in Menopause and Beyond. You don’t want or need to know your pace or that you did a mile while you’re doing it. Why? It gives you a false impression of “good” “bad” and means zero. When you’re going uphill, you’re going to go slower. When you’re doing an interval workout you also won’t go as fast as when you’re simply walking a steady state (because to do an interval right you should be recovering completely and that means going slower than your steady pace). Only if you personally are doing the exact same trail or route you’ve done and you’re trying to go as fast as you can, would that be important. Not knowing what your heart rate being higher or lower than normal exertion heart rates mean you may interpret it incorrectly as “good” or “bad.” Measuring Fitness in Menopause During Heart Rate Zone Training Unless you’ve been tested … on the treadmill or bike by an experienced trainer who can monitor your stages and interpret results… the zones shown are based on “average.” For adults over 40, age-related predictions underestimate where you should be. You’re then going to get a red flag when potentially you shouldn’t. On an interval day, you’re not “working too hard” simply because your breathlessness exceeds some arbitrary heart rate not based on you. If it doesn’t feel like a fit, get tested. (more below) But on a recovery day, you absolutely could be working too hard even if you “feel fine.” All signs should be assessed, not just one. How do I know this? Less from 40 years of exercise physiology education (and 25 as an educator/master trainer of other trainers)… And more from time training as a triathlete. From day 1 that I decided I wanted to be (I was 20 working at a health club in the south my summers in college) to the point I actually did begin training (I thank 4-0 for making me take action), I was working with a science-geek coach who daylighted/moonlighted as an engineer at a university and a USAT coach to some pros as well as age-group weirdos like me who went to the country club pool… to swim laps, got up at 3am at USAG (golf) events with my son to run miles in the dark before his tee-time. You get the idea. Had I not experienced the ability to test both in clinical settings (I did years of VO2 max testing on students every semester after having done it myself in undergrad and grad school) and more accessible predicted and associative zone testing that can be done using Heart Rate monitors and treadmill protocols to arrive at personal zones, I would have severely UNDER or OVER trained. My post here is to help you avoid doing that. And avoid what you THINK is ideal based on the “peer pressure” from social media that may be less supportive than it is distractive. Measuring Fitness in Menopause (what we think) Always working as hard as possible when exercising Completely relying on “feels like” for recovery status between sessions Getting heart rate high in a long endurance workout The more intervals the better Doing weightlifting and cardio intervals alternately It feels hard It makes me lose weight Measuring Fitness in Menopause and beyond (What is Really Good) Knowing how hard to push for 4 mins vs 30 seconds Knowing how to do a recovery day and keep heart rate low Not allowing heart rate to creep up during a recovery workout Using high intensity intervals on specific days Reaching muscle fatigue with a muscle-specific workout (followed by 48 hrs min recovery) Reaching breathlessness in interval training when you’re fresh for optimal speed, resistance or power (depending on the mode) Understanding bike, rowing, and swim heart rates will differ from on your feet but breathlessness doesn’t lie The bottom line is this… A good fitness program improves: strength absolute skeletal muscle body composition (decreases body fat) energy levels throughout the day speed heart rate response at the same effort level (lower heart rate at same effort over time) heart rate recovery rate after exercise So, if you aren’t TESTING, before you start and periodically, let’s get that started right now, shall we? [in our member’s area there is a self-test protocol that we’ll help you interpret if you share results] Doing a more comprehensive test (like the one using stages of speed and or incline or both) to record heart rate response is the way to determine heart rate zones. The following options won’t do that. But they will give you a way to gather information on how you’re doing now, compared to averages or not. A Few Facts on Measuring Fitness in Menopause: Heart rate on a bike will be about 10 beats lower than corresponding “work” on your feet (treadmill). So, if you test on a bike, you need to know “bike heart rates” vs “treadmill heart rates.” Want to Test So You Can Measure Fitness in Menopause and Beyond ? VO2 testing is uncomfortable. The last time I did it was December 2018. You don’t have to go to a university, but chances are if they have an exercise physiology lab or an extensive athletic program, you can test there. Other fitness and health pros also offer this, most often on a bike. But if that feels like too much or too expensive, you can establish a way to learn if your fitness is working. If you have no access to protocol [our member’s area or an experienced coach who can do this] start here: Keep it simple. What is your resting heart rate? First thing in the morning. (average of 3 days) What is your heart rate before this test? Do a mile walk test. (For a more elaborate test that was originally published in 1987, see the Rockport Walking Test, see the resource below). Do it on a flat course that you can repeat exactly. Even though we all have the ability now to do a mile and know, it needs to be repeatable. Same start, same course. A track would be ideal. A treadmill is not. When it’s a test you should be pushing it to find out what your fastest walk pace is. Without your feet leaving the ground (this is running), what is your mile walk time? What’s your final heart rate? Then how soon does your heart rate come back to the rate you were pre-test? Record that time. Measuring Fitness in Menopause Whether you do this simple test or you use the ROCKPORT test you begin to understand all of the components that measure true fitness. Skinny is not fit. Fat is not unfit. There are health complications with each for both now and later. What you want, no matter your weight, is strong, and getting so will improve your heart too. Now you have data at least to measure whether your fitness is improving. And yes, there is a way to compare yourself to others, however, right now that’s not the point. The point is YOU. Is you now fitter than you last year? Is you in six months – let’s make a date to do this again by putting it on your calendar – more fit than now? Look, life happens. A virus may happen, as I write, we just saw that again globally at the Olympics. Your smooth sailing life will have babies and funerals and interruptions. But from time to time check in and consider how it’s going for you. And how refreshing to actually stop looking at weight and fat for just a second and look at your heart. References: https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696 Kim K, Lee HY, Lee DY, Nam CW. Changes in cardiopulmonary function in normal adults after the Rockport 1 mile walking test: a preliminary study . J Phys Ther Sci . 2015;27(8):2559-61. doi:10.1589/jpts.27.2559 Note: the Rockport test suggests you can use a treadmill. I prefer the outdoors. The treadmill is doing a degree of the work for you moving that belt. However, if it’s the only safe option, do the pre and post test in the same way. Try not to hold on (this should be true always! And definitely don’t hold on and lean back!) Other Episodes You Might Like: What are Heart Rate Zones and How are They Helpful Over 50? https://www.flippingfifty.com/heart-rate-zones/ Muscle and Body Composition in Menopause: https://www.flippingfifty.com/muscle-and-body-composition-in-menopause/ 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ Resources: Want to comment? If you’re not in a program or our membership, join the Flipping50Insiders Facebook group where we’ll hear you ! Stronger: https://www.flippingfifty.com/getstronger

Sep 3, 2024

50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way. My Guest: Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult life. Seeing family members suffer the effects of chronic illness from a young age, Margaret helps others find a better way back to optimal health and wellbeing. Margaret worked on complex cases of autoimmune, including her own. She established a powerful system for restoring health by addressing the root cause of illness. Margaret teaches fellow practitioners the proven system with life-changing results through Restorative Wellness Solutions, which has trained and certified over 1200 qualified health practitioners worldwide. She is the author of Eat Naked: Unprocessed, Unpolluted and Undressed Eating for a Healthier, Sexier You and The Naked Foods Cookbook. Questions We Answer in This Episode: What inspires a woman to run 50 miles for her 50th birthday? [00:05:30] How long have you been running? [00:09:00] Where are you in the menopause timeline? How much has that changed your training and recovery? [00:21:20] How do you train for a 50 mile run differently than your previous marathons? What was the result? [00:21:20] What were the key dietary strategies you used? What are the results? Were they different in the past? [00:26:50] How did you manage autoimmune disease and training at this level, without triggering an all out autoimmune flare? [00:32:20] How did recovery play into things? [00:26:10] Would you do it again? Does longer appeal to you? [00:40:20] Did training take a toll on energy for work or relationships? [00:24:40] Connect with Margaret: www.margaretfloydbarry.com On Social: Instagram: https://www.instagram.com/margaretfloydbarry or https://www.instagram.com/restorativewellnesssolutions/ Other Episodes You Might Like: 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/ Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/

Aug 30, 2024

This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown Muscle protein synthesis even - 30% of it toward digestion Even without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth hormone Same wake time is the fastest way to reset your circadian rhythm Limit or Eliminate Alcohol Metabolizing alcohol all other metabolism stops (food gets stored as fat) It’s metabolized as sugar, increasing blood sugar then insulin The after effect is as bad: negatively impacts sleep, causes blood sugar issues the next day Negatively impacts hydration levels Decision-making skills are gone so making good choices is hard! Move More Exercise Less The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware … it also can come back to bite some midlife women but having them sit more than ever. Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including “fidgeting” 5 Non Exercise Ways to Boost Fat Burning References: Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltext Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290 International Society of Sports Nutrition Position Stand: protein and exercise: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8 Effect of alcohol on postmeal fat storage: https://pubmed.ncbi.nlm.nih.gov/8116538/#:~:text=Alcohol addition (A) or isoenergetic,metabolized (0-6h) . Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: https://www.ncbi.nlm.nih.gov/books/NBK279077/ Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: https://www.sciencedirect.com/science/article/pii/S2095254623000972 Combined Aerobic and Strength Training and Energy Expenditure in Older Women: https://www.researchgate.net/publication/239733834_Combined_Aerobic_and_Strength_Training_and_Energy_Expenditure_in_Older_Women Other Episodes You Might Like: 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/ Is Zone 2 Best for Fat Burning in Menopause https://www.flippingfifty.com/fat-burning-in-menopause/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Resources: 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER Tone & Define: https://www.flippingfifty.com/getstronger TEDx Talk: https://www.flippingfifty.com/TEDx

Aug 27, 2024

Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again. My Guest: Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT training in New Jersey. In 2005, he founded Roots and Branches Integrative Health Care in Boulder, Colorado, focusing on uncovering the root causes of chronic illnesses. He is a certified Shoemaker practitioner, specializing in mold and biotoxin illness. He is dedicated to differential diagnosis and personalized treatment plans, emphasizing the importance of identifying underlying causes of illness. In addition to his private practice, he teaches functional medicine, practices Jiu-Jitsu, skis, and supports his children's health journey. He specializes in inflammatory and autoimmune diseases such as: Hashimoto’s Lupus Mold and Biotoxin Illness (CIRS) Autoimmune disease Chronic fatigue Gastrointestinal concerns Mood disorders Cardiovascular disease Rheumatoid arthritis Hormone balance Chronic pain Neurological conditions Food sensitivities/intolerances Complex chronic disease Questions We Answer in This Episode: Why is sleep harder for some with age or specifically with menopause? [00:39:00] How do we set up for a restorative night of sleep? [00:35:00] As we get older, what is important to ensure healthy sleep? [00:34:50] What is the science behind CBD aiding in both falling asleep and staying asleep through the night? [00:24:30] Tell us about the CBD you recommend and why? [00:27:00] How does healthy sleep impact health overall? [00:10:00] Connect with Dr Dornigner : https://www.flippingfifty.com/blueskycbd Code: FLIPPING for discount on first order On Social: Instagram: https://www.instagram.com/drericdorninger/ and https://www.instagram.com/blueskycbd/ Other Episodes You Might Like: Is CBD the Answer? How Women Use CBD to Manage Menopause: https://www.flippingfifty.com/how-women-use-cbd/ Woman to Woman: How to Get Your Best Sleep in Midlife: https://www.flippingfifty.com/how-to-get-your-best-sleep/ Sleep Yourself Productive | Better Sleep Well Rested Days: https://www.flippingfifty.com/sleep-yourself-productive/ Resources: Glucose Monitor: https://www.flippingfifty.com/myglucose LOOKEE® Ring: https://www.lookeetech.com/

Aug 23, 2024

Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the other yourself. Questions We Answer in this Episode: How to know if a source is credible? [00:36:00] What determines a peer-reviewed journal? [00:18:50] Are all studies on PubMed or Science Direct peer-reviewed? [00:36:00] Are all studies from Google Scholar (AI) peer-reviewed? [00:37:00] What makes some research studies better than others? [00:04:50] In short this will be a bit like a vocabulary lesson so you can filter news regarding research about menopause for yourself. The spoiler alert is this: the gold standard in health research are those that are interventional, randomized, double-blind, placebo-controlled studies. In the planning stages and then results and discussion these things will be considered and determined: Reliability is at least 3 independent experiments giving the same results. Relevant to you with subjects just like you. Recency is often within the last 10 years with exception Validity is about how well findings apply to those not in the study. (discussion is about communicating things that may interfere with it being applicable to a diagnosis or a protocol or treatment) Confidence level aiming at 95% confidence level requires a result across a large number of subjects to show it Sample size A good maximum sample size is often around 10% of the population, as long as it doesn't exceed 1,000 people. At least 100 subjects. Larger than 30, less than 500. The answers vary considerably. What you should expect: Written for professionals Authors names and a contact included Bibliography included Peer-reviewed journal How do you know if it’s a peer-reviewed journal? Go to the journal (not the article to find out). The journal website includes information for authors about the publication process. A board of experts review and evaluate before acceptance for publication in peer-reviewed journals. Two Additional Terms to Know Regarding Research About Menopause Qualitative - descriptive is more loosely gathered data that might be polls or surveys and interpreting the responses without giving a percentage. This might also come from a review of literature which isn’t actually conducting a study but is reviewing a pool of studies to seek common denominators about the research methods and results. Quantitative - based on numbers and is going to result in for instance a percent of muscle lost on average each decade, or over 80% of women describe libido issues. Mixed - including both There are many types of studies starting with observational and interventional. Observational studies look at what effects habits, beliefs or events affect certain outcomes. For instance, a study that reported an association between increased meat eating and cancer. However, the study was conducted based on a survey where participation was compensated. Participants in such studies may be motivated by the ease of collecting $20 for reporting their habits but might be consuming hot dogs and bologna and Spam, unlike you who are choosing other options that are organic, grass-fed and finished wild options. The headlines? Satisfy a great need by the media to get views, clicks and engagement. Interventional studies, just as it sounds, provide some kind of imposed change to subjects. For instance, providing an example on research about menopause, a study published in Obesity on post menopausal women in a weight loss program divided groups into long sleepers vs short sleepers. They compared results from the change in sleep while other conditions (eating and exercise) were controlled. Though this may not fall directly under current research about menopause, a recently published study in JAMA in July 2024 found older adults (av age 71) who lifted heavy weights for 1 year retained their strength for 4 years while those doing moderate weight training did not. This was a randomized longitudinal study. Types of Research About Menopause Longitudinal vs Cross sectional Looking at the same co-hort over time checking in periodically to see what results occur vs look at different segments of the population one time. In research about menopause, perhaps none is more well-known than The Nurses Health Study. It is a longitudinal observational study looking at the effects of certain habits over time. Some of Dr Loren Fishman’s studies on 12 yoga poses have been longitudinal studies showing increase in bone density over time. Some also were retrospective looking back at what happened in women who had done yoga more than every other day. New studies that would take specific poses and see which of those were most beneficial would be prospective, or going forward in time. Active treatment vs placebo studies are where all receive the treatment vs some subjects receive the actual drug or treatment and others receive a placebo sugar pill. Sometimes this is an exercise intervention. Where the actual protocol tested is resistance training exercise and the placebo also does resistance training but without protocol Control group means that a subset group does not have the treatment or follow protocol. For instance in Fishman’s studies an experimental group would have done the yoga poses and a control group was also post menopausal but did not do the yoga poses. Open vs Blind/Double Blind: everyone knows who is in which group (experimental, placebo or control) vs subjects or researchers don’t know vs neither researchers nor subjects know which is which. Randomized control vs case control References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6188693/#:~:text=The validity of a research,associations%2C interventions%2C and diagnosis . https://jamanetwork.com/journals/jama/article-abstract/2821225 Other Episodes You Might Like: Living Longer is NOT the Goal: Research on Longevity: https://www.flippingfifty.com/living-longer/ Science that Makes Exercise Essential for Menopause Health: https://www.flippingfifty.com/exercise-essential-for-menopause-health/ Boost Weight Loss with Exercise and Eating Timing: Science Studies: https://www.flippingfifty.com/boost-weight-loss-with-exercise-and-eating-timing-science-studies/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ Stronger: https://www.flippingfifty.com/get-stronger/

Aug 20, 2024

Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is? This is your episode if you love health, wellness and you want to look and feel your most beautiful. My Guest: Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful, radiant skin without Botox, fillers, or surgery. Through her Bold Beauty Course, she educates women on how to defy age naturally. Trina is also a best-selling author of "Beauty’s Dirty Secret" and a prominent advocate in the clean beauty movement, promoting health and wellness from the inside out. Questions We Answer in This Episode: Why is beauty so important? [00:05:20] Why are signs of skin aging so hard to prevent? [00:14:50] What are the primary goals of women in maintaining youthful skin? [00:05:50] At what age does the skin naturally start to decline? [00:30:20] What’s the main problem with the skincare on the market? [00:24:00] What is the allure of botox, fillers and surgery when it comes to beauty? Are there risks? How much do they cost? [00:10:00] How do these procedures work and are there any ramifications to our health and long-term beauty? [00:14:00] What are the 5 root causes of aging skin? [00:14:30] Are there any long-term natural treatments? [00:11:30] Connect with Trina and attend her webinar: https://www.flippingfifty.com/boldbeautyworkshop Start the Course: https://www.flippingfifty.com/boldbeauty Code: Flipping50 On Social: Facebook: https://www.facebook.com/TrinaFelber/ IG: https://www.instagram.com/trinafelber TikTok: https://www.tiktok.com/@trina.felber.cleanbeauty Linkedin: www.linkedin.com/in/trina-felber X: https://x.com/realtrinafelber Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/ Glowing Skin After 50: How to Get It and Keep It: https://www.flippingfifty.com/glowing-skin/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/ Resources: 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER 12-Week course: https://www.flippingfifty.com/getstronger

Aug 16, 2024

The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions I’ll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you have chronic upper back and neck pain? [00:40:20] Within this episode I’ll show some images of my weighted vest and what you want to look for. They’re so much better now than they used to be! It was an injury weighting (see what I did there?) to just put one on two decades ago. And they definitely were not made for women. I’ve been lecturing about osteoporosis and osteopenia since 1995. That first adult education class I taught was the first time I left my house without my infant son, I think! Back then I had to draw pictures on the chalkboard of modeling and remodeling of bone, explain these then, new terms, and what was happening. And… we had a list of contraindications that are no longer the best science we have. While much of the decade-by-decade steps to build bone and then prevent or slow loss still are true, the veil of doom has been lifted. We no longer have to pop someone into bubble wrap. But you might think so because a search online will bring up ALL the content over decades. You’ll think you are a delicate flower and that oh, my you shouldn’t do rotation ever. And this fear mongering has to end - not that you shouldn’t be informed about how to exercise correctly and what starting and progression looks like. Breaking Barriers Using Weighted Vest with Osteoporosis Back in 1996 I started working with one client, and then another would be diagnosed with osteoporosis. If you’re listening, Mary, you were the first to break some barriers and overcome the fear. You had a good doctor who understood the whole person, and the real way healed. If I were concerned about osteoporosis, what I would do: Resistance training - progressive overload to as heavy as safely possible. My preferred is 5 x 5 reps Employ power in those workouts High Impact - at least 4 sets of 10-20 impacts a day most days of the week Moving during the day, breaking up sedentary periods of time, on non-exercise or recovery days (from strength training and HIIT with impact) the addition of weighted vest during walks or movement around house Whole Body Vibration use most days of the week (in conjunction with strength training and for balance or core exercise. (I use the Move: https://www.flippingfifty.com/powerplate and you can get 20% off with code Flipping50) Yoga consistently for the anti-gravity benefit of unique positions (and maintenance of mobility crucial to stability) Though wearing a weighted vest did not have a significant positive impact on the lumbar spine, Whole Body Vibration does. “lumbar spine BMD (MD: - 0.01; 95% CI [- 0.02, - 0.01]) reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training, and WBV. By contrast, these analyses did not have significant effect on change in femoral neck BMD. WBV is an effective method to improve lumbar spine BMD in older PMW.” References: Mohammad Rahimi GR, Smart NA, Liang MTC, Bijeh N, Albanaqi AL, Fathi M, Niyazi A, Mohammad Rahimi N. The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research. Calcif Tissue Int. 2020 Jun;106(6):577-590. doi: 10.1007/s00223-020-00671-w. Epub 2020 Feb 13. PMID: 32055889. Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M489-91. doi: 10.1093/gerona/55.9.m489. PMID: 10995045. Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998 Jan;53(1):M53-8. doi: 10.1093/gerona/53a.1.m53. PMID: 9467434. Other Episodes You Might Like: Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/ Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ Resources: Synergee Weighted Vest Infinity Vest Workout Equipment - Body Cardio Walking or Running Vest - 20lbs: https://www.amazon.com/dp/B07VQLDGPS?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B07VQLDGPS&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ofs_mixed_d_asin Short Weighted Vest 12lbs - 50lbs: https://www.amazon.com/dp/B001VE9RY4?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B001VE9RY4&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ons_d_asin&th=1

Aug 13, 2024

Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. My Guest: Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel for individuals in their golden years. As the founder of Freebird Club, an emerging social and travel community for people over 50, he has created a vibrant platform where members can connect, share travel tips, arrange meet-ups, and book affordable homestays with other members. Peter is redefining the way older adults experience travel and community, making a significant impact on their lives. Questions We Answer in This Episode: Can you share a bit about yourself and your personal journey? What inspired you to focus on positive aging and travel for older adults? [00:04:50] What is Freebird Club, and how can people get involved with it? [00:32:30] What sparked the idea for Freebird Club? Can you share a memorable story from the early days of starting it? [00:08:20] What has been one of the most surprising or heartwarming stories you've encountered from Freebird Club members? [00:17:50] How do you envision the future of Freebird Club and the positive aging movement? Are there any upcoming initiatives or projects you're excited about that our listeners should know about? [00:13:30] What words of encouragement would you offer to older adults who may be hesitant about traveling or joining a community like Freebird Club? [00:34:50] And the last Question, Debra asked you! Please listen, then respond inside the Facebook group! Connect with Peter: https://freebirdclub.com On Social: Facebook: https://www.facebook.com/FreebirdClub Instagram: https://www.instagram.com/freebird.club/ Youtube: https://www.youtube.com/@freebirdclub Other Episodes You Might Like: Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/ Inspiring Stories of Older Athletes North of Forty: https://www.flippingfifty.com/inspiring-stories/ Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ STRONGER 12-week program: https://www.flippingfifty.com/get-stronger/

Aug 9, 2024

Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights. Notable notes in lifting during midlife: Don’t rush going heavy. Let your connective tissues adapt. Understand your muscle fatigue and know when to stop. Listen to your body when to increase weights, increase reps and/or increase power. Do no harm to yourself. Do not underestimate recovery. For older women or those with injuries, keep in mind the 72 hours of rest in between workouts. Explore light activities during the recovery period like yoga. Consider cortisol tests to check on your body. Strength training beginning phase and progression is different per body. Join me in this episode for the in-depth details on how you lift heavy, create a routine and how to progress your workout during midlife, perimenopause and menopause. Let’s redefine what it means to age. Coming up next week… wearing a weighted vest with osteoporosis? Questions we answer in this episode: Are women in midlife supposed to be lifting HEAVY weights? [00:03:30] How to safely start lifting weights? [00:02:50] When should I start progressing my strength training? Is it better to lift heavier weights or increase more reps? [00:08:20] How often should I lift weights? [00:28:30] Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/**Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/**Strength Training Enough for Bones, Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/

Aug 6, 2024

The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about his career path? So I asked and here he is. You’ll be glad you stayed for this one, and stay till the end if this resonates with you. Joe is giving away 3 months of coaching to one of our listeners and I’ll tell you how to be eligible at the end of the show. My Guest: Joe Hoye’s journey in health and fitness began at 13, inspired by his mother’s strength and guidance. Despite a detour in college that led to weight gain, Joe reclaimed his health through disciplined fitness and nutrition. This personal transformation drew others to seek his advice, sparking his passion for helping others. As a former surgery technologist specializing in OBGYNs, Joe founded Hoye Fit to empower women over 40. His holistic approach to fitness goes beyond diet and exercise, integrating mindset, movement, and behavior change. Through Hoye Fit, Joe has helped thousands of women achieve balance and transformation, embodying resilience, compassion, and a commitment to their well-being. Questions We Answer in This Episode: The Diet Detox - how to detox your body from damage of past diets [00:12:00] Joe’s personal journey and how he became a fitness coach [00:10:20] How To Have A Healthy, Fit Body After Menopause [00:18:50] Which exercise is best? How can you get fit and not feel deprived? [00:22:30] Joe’s definition of a successful mindset when it comes to health and fitness [00:30:20] Link for 3 months of coaching in the give away: https://giveaway.hoyefit.com/flipping50 Connect with Joe: Website: https://hoyefit.com/ On Social: Facebook: https://www.facebook.com/groups/newtritionapproach Instagram: https://www.instagram.com/hoyefit/ TikTok: https://www.tiktok.com/@hoyefit Other Episodes You Might Like: Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Figuring Out Calories You Need in Menopause: https://www.flippingfifty.com/calories-you-need-in-menopause/ Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: https://www.flippingfifty.com/gut-health/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER 12-Week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

Aug 2, 2024

In this episode I’m sharing my recent lab test, 23 lab tests in menopause, to be exact. I’ll share why so many, how often, what I’ll learn from them. If you’re at a loss for what to order or really, what you need and want a doctor to run this will help. Connecting the dots is not always easy! Though I ran almost all of these as a part of writing You Still Got It, Girl! Almost a decade ago, by ordering self-directed labs and doing the research to interpret them and take actions to either follow up with a physician or to consider dietary, exercise, and natural solutions that would improve results, I recommend you utilize a physician who’s willing to and not threatened by your desire to learn more about the what, why and when for these tests. You know how you feel and what’s right for you. Hopefully you’re not settling for less than feeling great. Signs that you’re not doing okay, in spite of your efforts include unexplained weight gain, inability to lose it, feeling lethargic/tired either on a regular basis or after exercise. Add to that insomnia, dizziness, brain fog, gut issues, and so many more. Having a basic understanding of the tests, that often are not ordered by Western trained docs, and why you want them, may help you be a detective and an advocate for your own health. Recent Lab Tests in Menopause Fasting Glucose Fasting levels above 125 are indicative of diabetes. Those 100-125 indicate prediabetes. Knowing this is helpful for monitoring your habits. A continuous blood glucose monitor can be a fantastic tool for you. https://www.flippingfifty.com/myglucose Fasting Insulin Metabolism issues or weight loss resistance are good reasons to check fasting insulin (beyond just fasting glucose). Insulin resistance can promote additional weight gain. A1C This number can indicate how well controlled sugar levels have been over the past 3 months and also can indicate a prediabetic or diabetic condition. Serum Ferritin Reliable indicator of body’s iron stores. Low or very high ferritin may have a condition that results in fatigue. Vitamin D 25-Hydroxy This is important for energy and gaining muscle, particularly fast twitch muscle, as well as energy. Falling into “norms” is under optimal levels so this one can be important for women in midlife and beyond to know. Uric acid Optimal levels may support antioxidant activity but too high can be linked to oxidative stress. Vitamin A Concentrations of uric acid and vitamin A are closely associated. This test may be used to indicate a reason why uric acid levels are high. CRP A major marker of inflammation. Risk of disease increases significantly with high CRP. A Fasting Lipid Panel Looking at cholesterol, LDL, HDL and the total/HDL ratio can tell you what’s happening in your body. It might be genetic, lifestyle or also occurring during menopause as the body generates more cholesterol to attempt to produce hormones. Free Testosterone This is the testosterone immediately available. Can support weight loss and improve memory and strength. Testosterone Elevated testosterone can lead to hair growth, acne, moodiness. But too low can lead to difficulty gaining muscle and bone density. DHEA-S Your precursor to the sex hormones and also an indicator of adrenal function. Variety of Lab Tests in Menopause Estradiol Check for optimal levels for some women, confirming they’re in menopause and for others like me doing hormone replacement, that hormone levels are optimized. Estrone The estrogen product after menopause. Progesterone Can lower post menopause and make sleep and relaxing harder. Thyroid Hormone Tests TSH Released by your brain to signal your thyroid gland. It can be used to monitor dosing of your thyroid medication or as a screening test for the presence of thyroid disease. Free T4 The thyroid makes predominately T4. Free T4 is what your body uses to make the active thyroid hormone called free T3. These are advanced biomarker tests, not routinely done, but very helpful to determine if the thyroid can be affecting how you feel. Free T3 Symptoms (constipation, weight gain, tiredness, low libido) of low thyroid may be missed (passed off as normal or something else) unless the active thyroid hormone (free T3) is measured. High levels may indicate hyperthyroidism. Symptoms of hyperthyroidism include fatigue, anxiety, sudden weight loss, rapid heartbeat, irritability, more frequent bowel movements, difficulty sleeping, sweating and tremors. Free T3 is an advanced screening biomarker that helps screen routinely missed thyroid issues. TPA (Thyroid Peroxidase Antibodies) Thyroid disease has become very common and we can often pick up inflammation in the thyroid years before the thyroid fails. This is important because natural interventions may help reverse the inflammation of the thyroid gland. TA (Thyroglobulin Antibodies) This test can be positive in people with inflammation of the thyroid gland, and it can be seen years before complete thyroid failure – giving you time to take action! Reverse T 3 Reverse T3 is the storage form of the active thyroid hormone. Many conditions can cause you to store thyroid instead of use it as active free T3. If your reverse T3 is high then you may need to address the reasons why. Broader Selection of Lab Tests in Menopause **FSH (**Follicle-stimulating hormone) Levels of this hormone indicate phases of hormones including puberty, reproduction and menopause. Levels rise significantly after menopause. ****This test can be helpful for someone who isn’t sure what’s happening or wants to confirm levels are dropping. **SHBG **(**Sex Hormone Binding Globulin) SHBG is used to keep excessive free estrogen out of the blood stream, looking at these levels can help identify if hormone control health habits can improve your overall health. Sex hormone binding globulin is a protein mainly produced by the liver, and studies show that diets high in simple sugars cause the liver to produce less SHBG. Low levels of SHBG are seen in obesity, prediabetes, insulin resistance and type 2 diabetes. Other Tests Total Cortisol Early morning cortisol screen for adrenal gland function. 4 Sample Saliva Test Measures throughout the day to get a more accurate picture of your stress hormone pattern. ACTH Stimulation Test Administered by a physician to test response Omega 3 and 3/6 Index For muscle and joint aches and pains, and brain health, knowing your omega 3 and 6 index can help you improve overall health and decrease inflammation. Food Sensitivity Testing Depending on which level of comprehensive test you do, you can test for 90 common food sensitivities (or more) and learn what is low, moderate, and highly sensitive for you. Avoiding moderate and higher food sensitivities for 3 months while also taking extra care of your gut can help reduce symptoms of gas, bloating, or other digestive issues stemming from leaky gut situation. Adding probiotics, glutamine, oregano oil and foods known to support gut bacteria can all help improve the gut before attempting to reintroduce. GI-Map For gut issues that aren’t resolved with dietary changes, scores will tell you your gut bacteria levels and which may be out of balance so you can choose very specific probiotics to help rebalance, as you avoid foods that show moderate and high on your sensitivity results. Other Episodes You Might Like: When Exercise & Diet Aren’t Working: Which Lab Tests Should I Get?: https://www.flippingfifty.com/which-lab-tests/ Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel: https://www.flippingfifty.com/adrenal-fatigue-talk/ Is a Food Sensitivity Getting in the Way of Your Fitness After 50? https://www.flippingfifty.com/is-a-food-sensitivity-getting-in-the-way-of-your-fitness-after-50/ Resources: **Link to Ultimate Assessment: https://www.flippingfifty.com/store** https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/

Jul 30, 2024

How do you know you’re experiencing insulin resistance in menopause? How would you know that weight gain or belly fat may be a result of your insulin resistance? My guest today has type 1 diabetes and shares today the nuances of how to deal with midlife hormonal changes at the same time as dealing with blood sugar and insulin levels. Insulin resistance in menopause is fairly common. If you’re aware of it, the what and why of it, you can prevent it. My Guest: Melissa Slemp is a certified nutritional and hormone health coach and personal trainer. Founder and CEO of Abundant Health with Melissa. She helps women 40+ diagnosed with type 1 diabetes to feel more empowered and to live their best life despite their diagnosis. Melissa has lived with type 1 diabetes since she was 14 years old and has experienced how a strong foundation of health and happiness supports our relationships, career, and our beliefs to nurture us emotionally and spiritually so we can thrive with diabetes. Questions We Answer in This Episode: Share your type 1 diabetes diagnosis story and how hormone changes impact your day-to-day care? [00:03:40] How does insulin resistance change as we age, and what are some key factors contributing to this phenomenon? [00:06:00] Can you explain the role of protein in managing insulin resistance and maintaining muscle mass as we get older? [00:15:10] How does weight training specifically impact insulin sensitivity and overall metabolic health in aging individuals? [00:14:10] What strategies or practices do you recommend for mindful eating to support insulin sensitivity and better blood sugar control? [00:28:50] Why is hormone testing important, particularly as we age, and how can it help individuals manage insulin resistance effectively? [00:21:20] Connect with Melissa : https://www.abundanthealthwithmelissa.com/thrivingwithtype1diabetesafter40 On Social: Instagram: https://www.instagram.com/bloodsugarboss/ Linkedin: https://www.linkedin.com/in/bloodsugarbossmelissaslemp/ Podcast: https://podcasts.apple.com/us/podcast/welcome-to-the-type-1-in-midlife-podcast-hope-filled/id1687168599?i=1000612387984 Pinterest: https://www.pinterest.com/bloodsugarboss/ Type 1 In Midlife FB Group: https://www.facebook.com/groups/type1inmidlife Honey Health Diabetes App: https://honeyhealth.app.link/99YDyG8QgFkZ Other Episodes You Might Like: Your Diabetes Risk: You’re In Control | Midlife Women: https://www.flippingfifty.com/diabetes-risk/ Stress, Menopause, and Pre-Diabetes? Way Beyond Your Belly Fat: https://www.flippingfifty.com/pre-diabetes/ Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause/ You Want to Balance Blood Sugar for Belly Fat Reduction: https://www.flippingfifty.com/balance-blood-sugar/ Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/myglucose Hot Not Bothered 10 Day Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ 5 Day Flip: https://www.flippingfifty.com/5day Membership: https://www.flippingfifty.com/cafe/

Jul 26, 2024

Improve Your Mitochondria To improve your mitochondria requires you focus a little more than on just “exercise” or “anything is better than nothing.” First, though, let's talk about why you want to. Now, if you want a deeper conversation, I’ve got a couple resources for you. There are prior Flipping 50 episodes I’ll link to and if you love to geek out and would love 2 hour long explanations you may want to listen to Peter Attia podcasts on the topic or Rhonda Patrick episodes. They both host longer shows that for the most part many of you express you don’t have time (or patience) for but that are very deep dive. Counter to some of the “bros” in science, I also don’t agree with Zone 2 training being the best thing for women to improve mitochondria and VO2 max, at least without understanding it. Practices for Optimal Mitochondrial Performance: Regular physical activity Base building, strength training, HIIT Intermittent fasting or two meals a day Times without eating Reduce stress Overall, stress has a negative impact on mitochondria production because it’s not an “essential” to keep you alive Prioritize sleep Sleep is regenerating at it’s best Nutritional supplementation Secret Weapons to Improve Your Mitochondria Mitopure / Urolithin A - Results seen in about 2 months of supplementation 500 mg a day NAD or CoQ10 - support energy production again, But ignores the need to to clear out poor mitochondria for the inactive (take out the trash) – which is what Urolithin A does. Improves the quality and the quantity of mitochondria. Greater resistance to fatigue, then you walk and move more spontaneously during the day, total energy expenditure increases and blood sugar improves… It's a positive domino effect. C60 - longevity agent, educes inflammation from oxidation and free radical damage, degeneration of cartilage, boosts immunity, hair growth, libido, hormones function better Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/ The Importance of Mitochondria | Energy, Heath, and Longevity https://www.flippingfifty.com/mitochondria/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/ Resources: Energy Bits: https://www.flippingfifty.com/energybits C60: https://www.flippingfifty.com/c60 Mitopure: https://www.flippingfifty.com/mitopure

Jul 23, 2024

Rarely do we look at training for endurance or being an endurance athlete here. Today is different. This isn’t a suggestion nor a recommendation. But it is a glass ceiling lift. Whatever you think is possible, is possible. There are few 78-year-olds training for 4-5 hours on a bike or spending hours a week in the pool and on their zero gravity treadmill... preparing for one of the most daunting events in triathlon. But today’s guest is. My returning guest is a 78-year-old endurance athlete and she’s here to share her next goal. If you walk away with one thing, I hope it is that it’s never too late, you’re not too old. And if you find yourself thinking, she shouldn’t, you reconsider and do a self check about your own fear level instead. My Guest: Dexter Yeats, age 78, but identified as 79 for Racing, as it is My Last Year in the Female 74-79 Age Group! In the late 1970s, she began participating in triathlons. In her first race, she finished as the third female overall but was also dead last. There were few female racers back then, and no awards for women, so they received single red roses from a local grocery store. Her first Ironman was in Penticton, Canada, in 1993, where she won her age group (45-49) and qualified for KONA, finishing 10th in her age group. Life's demands limited her swimming and cycling, drawing her to Ultra Running. She ran a dozen 50-mile trail runs and attempted a few 100-mile runs, but her career as a Teamster truck driver restricted her training time, leading to some years without racing. After retiring in 2010, she moved near Coeur d'Alene, Idaho, and resumed racing at 66. She has since completed 15 more full Ironman races, totaling 16, with 10 age group wins and 5 Kona finishes. Despite a few DNFs, she remains undeterred. She has also competed in Ironman 70.3 races, qualifying for the World Championships in Australia, South Africa, and France. In 2018, she won as The World Champion in her age group (70-74) in South Africa. ASEA sponsors her, providing 'Fountain of Youth' products that help her stay healthy, recover and keep going. Questions we answer in this episode: ● How long have you been racing? 00:08:30 ● Any plans to hang it up? 00:09:30 ● What kind of goals do you have? 00:015:40 ● Are you training by the numbers and testing or what does that look like ?00:08:20 ● Do you get resistance from people who think this is too much or wonder if you should be doing this? 19:00 Thoughts about endurance training or being an endurance athlete in latter decades? Inspired? Or what are your reactions? Share them with us! Connect with Dexter: https://newlifesg.redoxlivewell.com/athletes/dexter-yeats On Social: Facebook: https://www.facebook.com/dexteryeats/ Instagram: https://www.instagram.com/yeatsdexter/ Other Episodes You May Like: Previous with Dexter Yeats Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ My Fittest Year | My Ironman without Training: https://www.flippingfifty.com/my-fittest-year/

Jul 19, 2024

One Thing I Would Change After 40 Years Working with Women in Menopause Working with women in menopause for 40 years, even before it dawned on me that’s what I was doing, I know now what I wish I’d have done differently. I’ve never said this out loud quite like this, though I’ve hinted at it. The name Flipping 50 was taken very literally by 50% of those first hearing about it. I at first had to help some understand that 50 referred to the way we think about the second half, the way we prepare for it and look forward vs dread it. With knowledge that no two people “age anything” actually age the same, and that epigenetics or habits have more impact on aging than do our genetics, we can indeed flip 50 if we choose to. Our mission in delivery is to help women optimize their lives through optimizing the fitness they have before, during and after menopause. Working with women in menopause, the biggest positive impact doesn’t come with helping the 6000 women a day entering menopause, or the 1.1 billion in menopause by 2025. Maybe for a moment right now. In this episode I look back at all of it and some friends, some clients, some family members… everyone of whose name has been changed. Questions I Answer in this Episode: Why women don’t want to pay attention [00:03:00] When body composition was first measured [00:24:00] When we first really addressed the importance of sleep [00:28:50] Why we didn’t talk about sex and it could have helped [00:10:20] The effects of alcohol and weight, and bone patterns [00:09:20] What seems to matter most [00:15:40] Working with Women In Menopause I’ve Learned… Mindset/attitude/happiness/purpose … an ultra positive effect even when lifestyle habits were mild to moderately present (no excess exercise commitment, just basics) What I’d Change: Resistance training is a more central part of every woman’s workout from 30 on Resistance training relayed as the most important component of fitness in college Every university student be required to take a basic physical fitness course Monitoring muscle, body fat, strength and VO2 from age 30 on A baseline bone density scan Questions about digestion, elimination asked in intake sessions Increased awareness of skin and gut connection for women (and men) Increased awareness of mental health and diet connection Challenge you: Have a conversation with a young woman. Leave out the word “should.” Ask if she wants support. Resources: Membership: https://www.flippingfifty.com/cafe 10-Day Challenge: https://www.flippingfifty.com/hnb-challenge Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/

Jul 16, 2024

If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode. In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours… weight loss. More specifically weight loss in menopause. It’s stubborn, you’re tired, nothing you used to do works any more. In the 11th year of the podcast, having interviewed thousands of guests, Stu’s episode in last year was one of the MOST downloaded of all of 2023. My Guest: Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping women over 40 put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. For the last 20 years, Stu has helped thousands of women take control of their body, lose weight faster and easier than ever before, and ditch the dieting cycle forever. Questions We Answer in This Episode: What is your secret for menopause weight loss? [00:03:40] How did you figure this out - since nobody teaches this? [00:08:00] So how does this work? How does someone do it? [00:06:50] Let’s remind listeners what affects whether a person is burning fat or storing fat [00:06:00] How have you seen low-carb impact the body?[00:18:00] What's the biggest food mistake women make? [00:17:30] Connect with Stu: https://www.stuschaefer.com/flipping On Social: Instagram: https://www.instagram.com/stuschaefer Facebook: https://www.facebook.com/stu.schaefer.5/ Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Monitor your FAT and MUSCLE when Losing Weight: https://www.flippingfifty.com/smart-scales Resources: Free Masterclass: https://www.flippingfifty.com/stu

Jul 12, 2024

When it comes to protein consumption in menopause, there are several things to consider. Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true. What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician. Let’s back pedal to what is “high protein.” It’s very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That’s a large range. So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that’s 62 grams of protein. If you ate 35% of your diet from protein, you’d consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That’s nuts! RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that. Protein Consumption in Menopause The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this. It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein. Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved. According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories. This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day. Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight. A 130 lb individual = 60 kg 2g per kg = 120g protein 3.5g/kg = 210g protein Varied Protein Consumption Recommendations Exist The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny." From Stanford Lifestyle Medicine Longevity: For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout. Due to anabolic resistance, which increases as we age, it’s recommended to increase protein intake per meal to roughly 30 – 35 grams. For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day. Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated with the preservation of lean body mass over three years in older adults. In dieting older adults (eating significantly below adequate caloric intake need) the loss of muscle percent was much greater in studies than in those adults consuming twice the recommended daily amount. Subjects with the highest protein intake had 40% less muscle loss than those with lowest protein intake. Muscle Mass, Body Composition and Protein Consumption in Menopause When the energy content of the protein source is accounted for, the caloric intake needed to meet the EAA requirements from plant sources of protein is considerably higher than the caloric intake from animal sources of protein. This is important to consider since obesity, especially with aging, is a major public health concern. Obesity is the most predominant factor limiting mobility in the elderly For anabolic response maximal anabolic response is ~35 g/meal For older adults it is 2x that of younger adults The amount of total intake (with at least 35 g per meal) but not the pattern of intake matters most. So, you could do a large protein intake at breakfast and dinner and moderate at lunch during the day. Or you could do a simple shake pre-workout followed by a high protein meal post workout and 2 additional meals For synthesis: 35g + at meals Weight training (with adequate rest between sessions) Movement/physical activity Sleep Optimal stress levels After just 5 days of bedrest older adults have reduced sensitivity to EAAs and greater muscle breakdown compared to young adults. Any illness or injury resulting in decreased muscle function, to be followed by decreased lean muscle mass and strength. There is a significant reduced effect of EAA synthesis with age. To maximize muscle protein accretion with resistance exercise, daily protein intakes should be approximately .7-1g per lb body weight and 35g or more per meal. To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. The human body is capable of digesting large quantities of dietary protein. Protein Consumption in Menopause and Anabolic Resistance (H2) Reductions in LBM are primarily driven by reductions in postabsorptive rates of MPS and a reduced sensitivity to the presence of a protein bolus. To effectively prevent these declines in MPS during both postabsorptive and postprandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range. 130 lb = 60 kg 2.3 g/kg = 138 g/day 3.1 g/kg = 186 g/day Anabolic resistance in postmenopausal women There is no sex difference in basal or fed muscle protein metabolism in the young, but postmenopausal women have a greater anabolic resistance than older men. Anabolic resistance is also shown by the decreased phosphorylation in the PKB-mTOR-eIF4BP1 pathway in response to increased EAA. Peri and post-menopausal women are increasingly resistant to muscle protein anabolism due to a lack of response to exercise and amino acid uptake (due to the change in the ratio of estrogen:progesterone and sensitivity of receptor sites). Research also shows that with age, we also need more protein for the same training adaptations. Current recommended dietary allowance for protein (0.8 g/kg/day) might be inadequate for maintaining muscle health in older adults, probably as a consequence of “anabolic resistance” in aged muscle. In a report using data from 1,081 adults aged 55–85 years old, more frequent consumption of meals containing 30–45 g protein resulted in the greatest association with leg lean mass and strength. Total body strength, but particularly lower body strength is closely correlated with longevity or mortality rate. Consumption of higher protein diets does not have detrimental effects on health, including kidney function, bone health, or liver function and blood lipids according to multiple sources of research. Summary of Protein Consumption in Menopause (H2) Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat. That is, set your protein intake, and then if dieting or attempting to lose weight, create a reasonable deficit in calories but with increased protein beyond normal intake. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams. A protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein. Very active and athletes have always been advised to consume additional protein. For midlife and older women, there’s even more reason to adhere to this advice. To overcome anabolic resistance, active and menopausal women’s Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1). If you are an active woman, exercising intentionally 4 or more times a week these numbers apply to you. Using 2.2 g/kg/day is the equivalent of 1 g protein to a lb of body weight. (J Int Soc Sports Nutr. 2023 Dec) Athletes [and let’s include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8 - 2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. (Int J Sport Nutr Exerc Metab. 2018) Add Your Questions Relative to Protein Consumption in Menopause (h2) The best place to ask a question is the Facebook group. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/ Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover. Appl Physiol Nutr Metab. 2009 Jun;34(3):377-81. doi: 10.1139/H09-012. PMID: 19448702. https://pubmed.ncbi.nlm.nih.gov/18175749/ Andres V Ardisson Korat, M Kyla Shea, Paul F Jacques, Paola Sebastiani, Molin Wang, A Heather Eliassen, Walter C Willett, Qi Sun, Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort, The American Journal of Clinical Nutrition, Volume 119, Issue 2, 2024, Pages 271-282, ISSN 0002-9165, https://doi.org/10.1016/j.ajcnut.2023.11.010 . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ J Int Soc Sports Nutr. 2023 Dec (Int J Sport Nutr Exerc Metab. 2018 Other Episodes You Might Like: Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/ 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Effective Fat Loss for Women After 50: Strategies That Work https://www.flippingfifty.com/effective-fat-loss-for-women/ Resources: Facebook Insiders: https://www.facebook.com/groups/flipping50tv MEMBERSHIP: https://www.flippingfifty.com/cafe

Jul 9, 2024

Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how. Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay tuned to know which kind of healthy food can help achieve your goals. My Guest: Bonni London is a Sarasota-based registered dietitian since 1999 with a 30-year career dedicated to empowering people to overcome health and weight challenges. Bonni holds a Master's degree in Clinical Nutrition from New York University, has blended her early experience as a personal trainer with her nutrition expertise to develop personalized nutrition plans. Her work has been recognized by the Herald Tribune and shared on platforms like ABC TV 7 and her YouTube channel, "Healthy Rebels." If you’re listening to the episode today would you comment, how many times a week do you eat out or get take out of some kind? Questions We Answer in This Episode: What have you completely changed your mind about in the past 3 decades? [00:04:14] What is the biggest obstacle in achieving weight or health goals that no one is speaking about? [00:08:14] What "healthy" foods are keeping us fat and sick? [00:11:04] What is your opinion of fasting? [00:21:48] What nutrition trends should stay and which should go? [00:18:08] Connect with Bonni London : https://www.londonwellness.net On Social: Facebook: https://www.facebook.com/LondonWellnessSarasota LinkedIn: https://www.linkedin.com/in/bonnilondon/ Instagram: https://www.instagram.com/bonnilondonrd/ Other Episodes You Might Like: Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause A New WeightLoss Mindset: From Ballerina to Dietitian: https://www.flippingfifty.com/weightloss-mindset/ Resources: The Dinning Out Cheat Sheet: https://www.thediningoutcheatsheet.com Debra’s Essential Amino Acids: https://www.flippingfifty.com/resources Flipping 50’s Burn Boost with Leucine: https://www.flippingfifty.com/protein Watch for her program: Bye, Bye Belly Fat, Boot Camp!: https://thebyebyebellyfatbootcamp.com/

Jul 5, 2024

I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine. Introduction to Progressive Relaxation: Explanation of what progressive relaxation is. Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance. Step-by-Step Guide: Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation. Feet: Move to your feet, repeat the process of tensing and relaxing. Calves: Focus on your calf muscles, tightening and releasing. Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles. Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release. Abdomen: Focus on your abdominal muscles, tensing and relaxing. Chest: Tighten the muscles in your chest, hold for a few seconds, then release. Hands: Move to your hands, clenching your fists tightly and then releasing. Arms: Focus on your arms, tightening and relaxing the muscles. Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax. Neck: Gently tighten the muscles in your neck, hold, and release. Face: Scrunch up the muscles in your face, hold, and then relax completely. Head: Finally, focus on your scalp, tensing the muscles and then releasing. Benefits Recap: Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance. Encourage regular practice for optimal results. Resources: More tips: https://www.flippingfifty.com Stronger 12-Week strength training: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga https://www.flippingfifty.com/yoga-booty-yoga-belly-and-now-yoga-brain-better-with-yoga/ Cortisol Hormone: Don’t let it derail your fat loss efforts https://www.flippingfifty.com/cortisol-hormone/

Jul 2, 2024

The Importance of Basics and Variety in Exercise in Menopause Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits. Incorporate new exercises into warm-ups and cool-downs, but keep your fitness program focused on basic movements. This boosts metabolism, muscle and bone density, and functional fitness. These exercises assist with daily activities like getting up, picking things up, and managing stairs. Functional benefits are crucial as we age. A well-designed exercise program considers sequencing, timing, and rest periods tailored to individual needs. For women over 40, workout timing, repetitions, sets, and recovery periods are vital. Consider life stressors too. The goal is to maintain body composition, energy levels, muscle strength, bone density, and overall functionality, ensuring a healthy, active life into later years. Questions We Answer In This Episode: Why are basic exercises like squats, lunges, and deadlifts crucial for women over 40? [00:09:00] How does exercise variety impact metabolism and muscle/bone health during menopause? [00:08:00] What makes an exercise program unique and effective for women over 40? [00:14:00] How do life stressors influence exercise routines for menopausal women? [00:19:20] What role do basics play in achieving optimal body composition and preventing disease?[00:06:10] Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Facebook Insiders Group: https://www.facebook.com/groups/flippig50insiders Other Episodes You Might Like: Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx: https://www.flippingfifty.com/midlife-exercise-rx/ 5 Menopause Workout Tips from Recent Exercise Studies: https://www.flippingfifty.com/menopause-workout-tips/ What’s the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/

Jun 27, 2024

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond The question from our community is, can I still start hormones 10 years after menopause or after 65? Felice Gersh Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know. Anna Cabeca Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs. Shawn Tassone MD, Ph.D. Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase. Donna White Donna White is a seasoned expert in bio-identical hormone replacement therapy with over 30 years of experience. As the founder of the BHRT Training Academy, author of "The Hormone Makeover," and a pioneer in establishing BHRT programs, she has played a pivotal role in advancing hormone health. Donna's unique approach lies in her ability to translate complex medical information into digestible content, making her a sought-after speaker, educator, and consultant. Her training academy has revolutionized the way medical practitioners approach hormone therapy, leading to significant improvements in patient care and practice growth. Michelle Sands Dr. Michelle Sands is a #1 International Best-Selling Author and a licensed Naturopathic Physician (ND) with a specialization in women’s hormone health. As a highly sought-after expert in Female Hormones and Antiaging, she is dedicated to helping women achieve limitless health at any age. Dr. Michelle co-founded GLOW Natural Wellness, where she focuses on providing solutions for women struggling with chronic conditions and hormone-related issues. Deb Matthew Dr Deb Matthew MD, America's Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife and mom of four boys. After suffering for years with fatigue and irritability due to hormone imbalances, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX. Sharon Stills Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between. Summary of Can I Still Start Hormones 10 Years After Menopause? No it’s not too late The dose and type you take matters more There could be greater risk factors you consider Your lifestyle habits are always still going to be the bottom line on results you get Resources: What, When & Why to Exercise for Women 40+ summit recordings: https://www.flippingfifty.com/wwwexercise STRONGER: https://www.flippingfifty.com/getstronger Flipping 50 Membership: https://www.flippingfifty.com/cafe Other Episodes You Might Like: Previous episodes with Sharon stills, Felice gersh, Shawn Tassone MD, Ph.D., David Rosensweet, Which Hormones Matter Most in Meno(pause): https://www.flippingfifty.com/which-hormones/ How to Harness the Power of Women’s Hormones: https://www.flippingfifty.com/womens-hormones-network/

Jun 25, 2024

With the increased emphasis on menopause and longevity, there is more menopause misinformation, too. This episode takes a look at several areas where you might want to take a closer look at your Google Search, the associations and society’s you follow, what “published science” actually is, and two hot-topics right now. My Guest: Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase. Questions We Cover in this Episode: With menopause trending in 2024, what misinformation concerns you most? [00:08:15] Titles like Associations, Institute, Society are easy to acquire, much like Instagram profiles. [00:16:15] What are the biggest false information provided to women about menopause? [00:09:15] Do you sometimes think misinformation is intentional; due to ignorance; or the desire to appear as authority without science or understanding enough to deliver? [00:17:15] Are women being misinformed about hot topics like: Intermittent Fasting [00:27:25] GLP-1/Ozempic/Wegovy/ [00:31:45] Menopause discussion has surged, from none to everyone and having a product for it. We judge fitness professionals by appearances and short social media clips, not knowing their true practices. [00:16:15] Connect with Dr Tassone: Website: www.tassonemd.com On Social: Facebook: https://www.facebook.com/tassonedoc Instagram: https://www.instagram.com/shawntassonemd TikTok: https://www.tiktok.com/@shawntassonemdphd Pinterest: https://www.pinterest.com/shawntassonemdphd Twitter: https://twitter.com/tassonedoc YouTube: www.youtube.com/c/ShawnTassoneMDPhD LinkedIn: linkedin.com/in/shawntassonemdphd Podcast: www.tassonemd.com/podcast Book: www.tassonemd.com/hormone-balance-bible Other Episodes You Might Like: Previous episodes with Shawn Tassone, medical gaslighting, ageism What is Medical Gaslighting and What Do You Do About It? https://www.flippingfifty.com/medical-gaslighting/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite https://www.flippingfifty.com/ageism-dismantled/

Jun 21, 2024

The Role of Exercise in Menopausal Mood Management Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to feel empowered with every step, stretch, and lift. Questions We Answer In This Episode: How does physical activity impact mood during menopause? [00:01:00] What types of exercise are most effective for mood management in menopausal women? [00:12:40] How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40] What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00] How long should you exercise to feel the mood-enhancing benefits? [00:17:20] Can exercise routines be adjusted based on menopausal symptoms? [00:16:20] Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety. Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns. Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances. Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety. Physical Health Changes: Symptoms like hot flashes, night sweats, and physical discomfort add to emotional distress and anxiety, further destabilizing mood. The study "Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women" by S Kalra, J Yadav, and P Ajmera reviews the benefits of physical activity and psychological health for postmenopausal women. The physical benefits of exercise include improved cardiovascular health, increased bone density, and enhanced overall physical functioning. Psychologically, regular physical activity reduces symptoms of depression and anxiety, enhances mood stability, and mitigates mood swings and irritability often associated with menopause. Different types of exercise programs, including aerobic exercises, strength training, and flexibility routines, all positively impact mental health outcomes for postmenopausal women. The study consolidates existing research, highlighting exercise as a comprehensive therapeutic tool for managing menopausal changes. Other Episodes You Might Like: That Gut Feeling is Real How Gut Impacts Mood: https://www.flippingfifty.com/that-gut-feeling/ 7 Mental Health Benefits from Exercise That You’ll Love: https://www.flippingfifty.com/mental-health-benefits/ Reference: Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women: A Systematic Review by S Kalra, J Yadav, and P Ajmera, published in the Journal of Clinical & Experimental Research in 2022. This systematic review analyzes the impact of physical activity on both the physical and psychological health of postmenopausal women, including mood and anxiety alterations due to different exercise programs.

Jun 18, 2024

Seeking gut solutions? You’re not alone and apparently the USA is the gut disease capital of the world. You heard that right. In this episode, we define serious conditions like Colitis and Crohn’s but we start with - and they may start with - bloat. Have I got your attention? Understanding what could be a gut issue (skin, asthma, arthritis, brain fog, hormonal issues, etc.), the links between the gut and other diseases, and other topics suggested from Flipping 50 support :) Hear how my guest got interested in gut solutions with a personal training client he helped break world records. My Guest: Josh is an ex-paramedic, and Holistic Nutritionist, specializing in gut health. It was the successes his clients have had with complex digestive diseases like Crohn's and Colitis, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Since then, he’s been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health, and complex digestive issues. Questions We Answer in This Episode: Define and distinguish Crohn’s and Colitis and their causes and cures[00:16:25] How and why is the USA the gut disease capital of the world? [00:29:25] How vastly important are our guts are, and how they connect to 93% of the leading causes of death in the USA? [00:13:45] Can you explain the role of the gut biome in disease processes like, chronic inflammation, obesity and mental health? [00:12:15] What's the difference between Western and Functional medicine's approaches to gut health? [00:18:15] What does gut health have to do with brain health, intuition and relationships? [00:33:25] Connect with Josh Dech : Website: https://gutsolution.ca/ On Social: Facebook: https://www.facebook.com/joshdech.health Instagram: https://www.instagram.com/joshdech.health/ YouTube: https://www.youtube.com/channel/UCJZRvYNIDeyc-5_FRmGoMhw Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Resources: What When Why to Exercise for Women 40+ Summit: https://www.flippingfifty.com/wwwexercise

Jun 11, 2024

Jun 7, 2024

Resistance training is essential in menopause. It is supportive of your hormones. It’s an endocrine organ. It supports blood sugar levels, moods and more! All inside! Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips. I’m sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause. The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Resistance training is essential in menopause for maintaining bone density and metabolic health. Questions We Answer In This Episode: Why is muscle mass particularly important for women entering menopause? [00:24:04] How does resistance training impact bone health and help prevent osteoporosis? [00:07:24] What are the best resistance training exercises for women over 50? [00:19:24] How often should menopausal women engage in resistance training? [00:15:54] What are some common misconceptions about weight lifting and menopause? [00:08:54] How can resistance training improve hormonal balance during menopause? [00:20:44] The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Objectives The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Methods Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week). Findings Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites. Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training. Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits. Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD. Conclusions The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Reference: "Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis " by Z Wang et al. (2023) examines various resistance training regimens and their effectiveness on bone mineral density (BMD) in postmenopausal women. Resources: Stronger 12-Week Program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 21 Ways to Optimize Your Workouts After 40: https://www.flippingfifty.com/optimize-your-workout/ Science that Makes Exercise Essential in Menopause: https://www.flippingfifty.com/exercise-essential-for-menopause-health/ 21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

Jun 4, 2024

We often sabotage our own success by delaying important tasks. Breaking this cycle is key to making our dreams a reality. Remember, "SOMEDAY is Not a Day in the Week." It's time to turn your plans into actions and make your dreams happen now. My Guest: Sam Horn is the CEO of the Intrigue Agency. Her 3 TEDx talks and 10 books have been featured in New York Times and presented to Oracle, Intel, Accenture, and NASA. As the former Executive Director of the world-renowned Maui Writers Conference and one of LinkedIn Learning's most popular communication instructors, she helps people craft one-of-a-kind books, talks, and careers that scale their income and impact - for good. Questions we cover in this episode: What motivated you to write the SOMEDAY is Not a Day in the Wee k book? [00:05:10] You love quotes. You are prolific in sharing them so naturally. What are a few of your favorites about how we can make the most of our life NOW, not later? [00:08:50] You have a story about Walden Pond that inspires everyone who hears it to take action on their dreams. Will you share it with us?[00:18:30] Why do you think people - particularly women - procrastinate and put off doing what they know is good for them? [00:20:50] Your upcoming book is AGEncy - how we can use our age as INCENTIVE, not an EXCUSE. Could you tell us more about that? And how long do I have to make room on my nightstand? [00:27:50] Connect with Sam: website: https://samhorn.com/ On Social: LinkedIn: https://www.linkedin.com/in/samhorn/ Instagram: https://www.instagram.com/samhornintrigue/ Twitter: https://twitter.com/SamHornIntrigue Facebook: https://www.facebook.com/SamHornPOP/ Resources: Register for Sam’s upcoming master classes in May and June: How to Market Your Work without Being a Jerk Storyboard your Book and TEDx Talk https://samhorn.com/market-masterclass/ Other Episodes You Might Like: Take a Walk With 57 Year old Book Author: https://www.flippingfifty.com/take-a-walk/ Think You’re Too Old? https://www.flippingfifty.com/ageism-dismantled/

May 31, 2024

If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine. Then I’ll tie this to the physiology of menopause. 1 If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world. 2 “In fact, it would be malpractice not to prescribe it to every patient, every visit, regardless of medical specialty.” 3 “It is recommended that physical activity be recorded as a vital sign, just as other modifiable risk factors are routinely assessed (eg, blood pressure, weight, smoking)” 4 While other determinants of health (genetics, environment, and medical care) influence health outcomes, by far the most important factor contributing to health outcomes is individual lifestyle and behavior. 5 A 2015 article from JAMA Internal Medicine states, “ There is no medication treatment that can influence as many organ systems in a positive manner as can physical activity.” This science wasn’t written based on menopause. It was based on the obesity and physical inactivity “pandemic.” Not the one in 2020 but the one that began about the time Snackwells experienced its birth. Yet everything in this (and other research studies) applies to menopause. This is a point in time you’re either going to choose to get and stay healthier or by not exercising properly, you’re at risk of accelerating the rate of aging and disease. The Right Exercise Essential for Menopause Health These are all quotes directly from the American Journal of Lifestyle Medicine and it cited numerous papers published in 2007 and 2009 related to this Exercise is Medicine™ joint project between two prestigious organizations. In the first 5 years, platforms were built. Likely millions were spent. But still not much has happened. Here we are with less than 20% of all women lifting weights at least twice weekly. For women in menopause, strength training properly could significantly impact at least 7 of the most common symptoms experienced by midlife women. Muscle is an endocrine organ. Only 32% of patients receive advice from their physician or other health care professional to exercise or to continue being physically active during their visit with a physician. Only 12% of medical doctors were required to take any course related to exercise during their medical education. The answers are there. But no one is coming… to help a doctor have more time in an appointment, to help a fitness trainer develop a relationship with a doctor so they can be trusted and used as a referral. It’s up to us. To you. To me. We’ve done much harder things. Advocate for yourself. It’s right there. You are just one workout away. Reference: Source: PMID: 32922236 Resources: 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Menopause Exercise Intensity for Optimal Aging for Women Over 50 - https://www.flippingfifty.com/menopause-exercise-intensity/ 21 Ways to Optimize Your WORKOUT After 40, 50, 60 or 70 - https://www.flippingfifty.com/optimize-your-workout/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50 - https://www.flippingfifty.com/weight-training-should-be-mandatory/

May 28, 2024

Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned. Your Glucose Levels in Menopause with the Glucose Goddess On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now. Significantly. My Guest: Jessie Inchauspé is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her books Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the popular Instagram account @GlucoseGoddess, where she teaches over 3 million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University. Questions We Answer in This Episode: When did you realize blood sugar was going to be your focus? What’s the importance of glucose levels, or blood sugar, for our listeners? For women in midlife who become more sensitive to carbohydrates and less insulin sensitive with hormonal changes, what does that mean? Can you tie inflammation to glucose, since it is “unseen” and hard to sometimes grasp the impact of inflammation? Since doing the research for your book, in what ways have your own habits changed? What are 3 things you really want this book to do? What are some bad recommendations that you hear regarding blood sugar levels? [You’ve made it so simple] Why do you think we find it so hard to change even when we learn what to do? What is your method for studying science? What is considered a “good study” – something that makes it to the book, or to your flourishing Instagram channel? We know that beyond food other things impact our blood sugar, have you studied certain stressors or exercise in combination with food? Can you share any studies regarding sweet taste, even if it isn’t sugar, and the effects of blood sugar? [Say use of stevia, or a piece of sugar-free gum] What are three things a listener could do today as she goes about her routine that wouldn’t turn their world upside down, but could have a significant impact on improving blood sugar [and inflammation]? Connect with Jessie Inchauspé: Website: https://www.glucosegoddess.com ,%20https://www.antispike.com On Social: Facebook: https://www.facebook.com/glucosegoddesss/ Instagram: https://www.instagram.com/glucosegoddess/ YouTube: https://www.youtube.com/@GlucoseRevolution Tiktok: https://www.tiktok.com/@glucosegoddess_ Other Episodes You Might Like: You Want to Balance Blood Sugar for Belly Fat Reduction - https://www.flippingfifty.com/balance-blood-sugar/ Walking Off Weight in Menopause | Controlling Blood Sugar - https://www.flippingfifty.com/walking-off-weight/ 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss - https://www.flippingfifty.com/fat-burning-weight-loss/ Resources: Dietary supplement: www.antispike.com Recipe Club: https://www.glucosegoddess.com/recipe-club

May 24, 2024

If I had the key to fat loss after 45… and I could get every woman to use it, we could change history. Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife. In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how changes in hormones affect your body and what you can do to rev up your metabolism. Discover exercise strategies and lifestyle tweaks that are effective for women navigating the shifts that come with menopause. Questions We Answer In This Episode: How does menopause impact metabolism and weight? [00:03:15] What types of exercise help with fat loss in menopausal women? [00:05:15] Can exercise influence appetite and food cravings during menopause? [00:05:45] What role does sleep play in weight management during menopause? [00:03:55] How can stress affect your weight during menopause, and what can you do about it? [00:13:05] What are practical tips for integrating effective fat loss workouts into a busy schedule? [00:18:05] In a study titled "The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis" provides a thorough analysis of how different forms of exercise influence body composition, particularly fat mass, in postmenopausal women. The research synthesizes results from various studies to conclude that while all forms of exercise are beneficial, resistance training and aerobic exercises stand out for their significant impact. Resistance training is especially effective at maintaining and increasing muscle mass, which in turn helps with more efficient fat burning and metabolic rate enhancement. Aerobic exercise, on the other hand, contributes significantly to overall fat loss, improving cardiovascular health and reducing fat percentages across the body. The research paper discusses different forms of cardiovascular training (often referred to simply as "cardio") for postmenopausal women, emphasizing both aerobic training and resistance training. The study specifically mentions aerobic training (AT) as beneficial for reducing fat mass and improving pulmonary function. This form of training is characterized by activities that increase the heart rate and respiratory rate, typically including exercises like walking, running, cycling, or swimming. Aerobic training was found to be effective not just for reducing fat mass, particularly visceral fat, but also for improving muscle function and potentially contributing to skeletal muscle hypertrophy, which are critical for combating sarcopenia in the elderly. This type of exercise is generally performed at moderate intensity, where the individual can still talk but might be too breathless to sing. Strength Key to Fat Loss After 45 In terms of resistance training (RT), the research highlights its role in improving muscle strength and mass. Resistance training involves exercises that cause the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats. The intensity of these exercises was not specifically quantified in the abstract, but resistance training often involves varying intensities depending on the load and the number of repetitions performed, typically structured in sets. Overall, the study underlines that both aerobic and resistance exercises are integral for managing health outcomes in postmenopausal women, with specific benefits attributed to each type depending on the targeted health outcome. Resources: **10 Day Challenge: https://www.flippingiffty.com/hnb-challenge** **STRONGER 12 Week program: https://www.flippnigfifty.com/getstronger** Other Episodes You Might Like: Woman to Woman: How to Get Your Best Sleep in Midlife - https://www.flippingfifty.com/how-to-get-your-best-sleep/ How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones - https://www.flippingfifty.com/how-toxins-are-disrupting-your-sex-stress-and-thyroid-hormones/ Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - https://www.flippingfifty.com/gut-health/ Reference: Khalafi Mousa , Habibi Maleki Aref , Sakhaei Mohammad Hossein , Rosenkranz Sara K. , Pourvaghar Mohammad Javad , Ehsanifar Mahsa , Bayat Hadis , Korivi Mallikarjuna , Liu Yubo. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology VOLUME 14, 2023 URL= https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1183765

May 21, 2024

How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets, repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women? We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance. Optimizing muscle and body composition in menopause, that is gaining muscle and losing fat is the focus of this episode. A researcher I met personally a decade ago, whose name has become nearly synonymous with any new study on muscle, hypertrophy, and protocols, joins me. Want Stronger Muscles? Let’s Talk Muscle and Body Composition in Menopause! Women in midlife are often more susceptible to negative effects of stress. We have a frequent occurrence in our membership of women who are “pushing through” and not actually getting stronger or more fit, because of adrenal insufficiency or a combination of things, we find that less is more, if we can get adequate stimulus during a session and balance that with adequate recovery, we have a better opportunity to improve quality of life for women who need muscle mass and bone density but not at the cost of exhaustion and injury. My Guest: BRAD SCHOENFELD Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. He also formerly served as the Sports Nutritionist for the New Jersey Devils hockey organization. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, "Science and Development of Muscle Hypertrophy." He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award. His research interest is to optimize body composition (muscle hypertrophy and fat loss) . In particular, his lab studies the manipulation of resistance training variables and their effects on muscular adaptations. QUESTIONS we Cover in this Episode: Why this? What originally propelled you into this field of study and ultimately to teach and advise others? What have been the most aha moments for you in conducting the research on muscle ? Define Muscle hypertrophy vs Muscle strength Define and elaborate on “Volume” We mentioned frequency of exercise and the consideration of the volume of recovery Time under tension and tempo training CONNECT: Website: https://www.lookgreatnaked.com/about_brad.php On Social: Facebook: https://www.facebook.com/brad.schoenfeld.cscs Instagram: https://www.instagram.com/bradschoenfeldphd/ Resources: Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge 5 Day Flip: https://www.flippingfifty.com STRONGER: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50 - https://www.flippingfifty.com/gaining-muscle-and-strength/ 3 Steps to Gain Lean Muscle in Menopause - https://www.flippingfifty.com/gain-lean-muscle/ Short Workouts for Women Over 50 | What Works? - https://www.flippingfifty.com/short-workouts-for-women-over-50/

May 17, 2024

This is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale. If you’ve always said, I don’t weigh, I just pay attention to how my clothes fit, it’s time to change that thinking. By the time you may realize you lost a significant amount of muscle it could be too late.. and harder to get it back. Let’s not lose anything you have now, and work to build strong futures. Here's 20 Menopause Fitness Changes to Try 1. Intense exercise Early 2. Exercise late? Make it light. 3. Increase recovery between challenging sessions. 4. If insomnia strikes, leave agility work for another day 5. Warm up and cool down like a boss to prevent injury 6. Bookend workouts with fuel 7. Quality movement wins over frenzied 8. Basics work better than variety for variety’s sake 9. Fuel before any intense exercise 10. Listen to your body better than you have ever before Perimenopause 11. Restore before more: Exhausted can’t get fit 12. Focus on muscle building 13. HIIT may hurt or help: assess for yourself 14. Activities that create positive neurotransmitters 15. Don’t underestimate walking and strength training Postmenopause 16. Energy is more stable: Push a little harder 17. Continue to prioritize strength 18. Frequency of HIIT can often increase from 2 to 4 times a week (45 minutes is still a threshold where injury rates seem to go up) 19. Mobility most days 20. Add Power regularly. Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge FREE What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise TEDx Talk: https://youtu.be/k5IzLZ1mP94?si=kCE2oE5LA8i7NGEA Other Episodes You Might Like: 5 Menopause Fitness Questions You Want Answered: https://www.flippingfifty.com/5-menopause-fitness-questions/ 3 Menopause Fitness Makeovers | Hormone Balancing Exercise: https://www.flippingfifty.com/menopause-fitness-makeovers/ Do Menopause Fitness Rules Apply to Post Menopause Fitness, too? 495: https://www.flippingfifty.com/menopause-fitness-rules/

May 14, 2024

Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode. We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces. The Role of Exercise in Ageless Aging Physical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a strength training session not only enhancing muscle tone but also refreshing our minds and spirits. This daily commitment to physical activity is not merely about staying fit—it’s a celebration of our bodies’ capacity to thrive at any age, boosting both brain health and emotional well-being, ensuring we live not just longer, but with unstoppable vitality. My Guest: Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world's leader in understanding and addressing the far-reaching impacts of our aging population, and has led numerous acclaimed studies on women and money. In addition, she has been involved in more than 25 thought leadership research studies worldwide on aging, longevity, retirement, health, family, caregiving, housing, and leisure, which have cumulatively garnered more than 14 billion media impressions. Her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, publishes May 14th, 2024. She lives in San Francisco with her family. Questions we answer in this episode: We are at the beginning stages of a longevity revolution. Why are women at the forefront? Why is it so important to create a new and improved experience of long life, especially designed for women? You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly? You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients? You share actionable tips and steps to help women increase their healthspans, brainspans, and lifespans. Can you share a few that you practice every day? Connect with Maddy Dychtwald**:** Website: https://maddydychtwald.com/ On Social: LinkedIn: https://www.linkedin.com/in/maddydychtwald/ Twitter: https://twitter.com/Maddy_Dychtwald Other Episodes You Might Like: Grip Strength Is More Than Access to Nut Butter: Positive Aging - https://www.flippingfifty.com/grip-strength/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up - https://www.flippingfifty.com/aging-too-fast/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://flippingfifty.com/ageism-dismantled/ Resources: What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise NEW BOOK: Ageless Aging - https://www.amazon.com/Ageless-Aging-Increasing-Healthspan-Brainspan-ebook/dp/B0CG1QTK47

May 10, 2024

Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges. That said, it’s sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin. Calorie counting isn't the best method if: You want to change your body composition ( tracking macros is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat. If you go searching blindly online, you’ll find a lot of different answers. For example: Take your weight x 15 for a moderately active individual to maintain, as suggested at harvard.edu . There was no distinction between males and females. For my 200 lb client that’s 3000. You’ll see as we continue that’s different from other numbers. Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level. So when you figure out your BMR you have an idea that if you drop below that number you’re going to risk interfering with bodily function. That’s number is just to keep you alive and functioning. For my client that’s 1380. Where to Start with How Many Calories You Need in Menopause Before you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been. So on paper, or on the internet, it’s so easy peasy. Then welcome to life. My client weighs 200 lbs. She doesn’t want to weigh 200 lbs. She’s very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she’s still very active. Calculations on calculator.net will tell her this: 2381 to maintain 2131 mild weight loss 1881 weight loss 1lb /week 1381 extreme weight loss 2 lbs/ week This is based on her being extremely active, although not the highest level of activity. From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from calculator.net . Here’s the problem: reality. Her usual caloric intake has been 1500 - 1881 for a very long time. She isn’t kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she’s likely slowed her metabolism. She’s putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly. She can’t lose weight because she’s not eating enough. What’s the Answer to Better Exercise Nutrition in Menopause or Beyond? Cycling her higher and lower calories for her active and rest days will help. Most importantly though is looking at the content of her meals. If she’s not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she’ll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further. The opposite of the desired effect. Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your total protein intake daily helps avoid muscle loss. The work shared by Dr. Bill Campbell tells us that increasing protein without changing calories at all, spurs fat loss. Dr. Gabrielle Lyon has shared a simple way of estimating protein need - steeped in science - that is 1 gram of protein per lb of body weight as a goal. For weight loss (without muscle loss), that number increases while your total caloric intake decreases. Intermittent fasting can be helpful, for some, twofold. One, it reduces the eating window, almost automatically reducing caloric intake. Even if you have the license to eat, if you have increased protein intake wisely to reduce muscle loss, and you’re eating fibrous foods, your satiety level will prevent you from eating too much. That said, cycling your intermittent fasting windows is also helpful. Any time you adopt a strict schedule or a strict calorie count, or carb count, you risk the body adapting and slowing metabolism to compensate. That’s the opposite desired effect. You have to fuel exercise. Exercise is a muscle breakdown activity. The rebuild occurs between sessions - if you allow enough time, and enough fuel to do so. You can play with the calculator.net site. It calls this cycling a zig-zag schedule. But it’s the same … I’d have my client boost calories sometimes for one week during a build muscle focus. The next week we’d have a moderate caloric deficit and workouts that are shorter and less demanding. Or we have higher caloric days and lower calorie days (as well as carb levels higher and lower) while protein remains high consistently. Beyond the Calories You Need in Menopause: More or Less Fat? Wonder about how much fat? Studies shared- again via Bill Campbell, PhD - say it matters very little and is just your preference. You can experiment. Genetically, I’m predisposed to do better with slightly higher carbs. You may be otherwise and you don’t need to do a DNA test to find out. Most of us know by now. When balancing the calories you need in menopause, remember flexibility is key; you can adjust fats and carbs while maintaining essential protein levels for a vibrant health balance. If you want to lose weight and aren’t - but are thinking low carb works for you - you could be wrong! Be open to testing for yourself. But the beauty of the science is that as long as protein increases within a set calorie intake, the fat or carbs can go up or down. You have room to enjoy the birthday cake or a favorite seasonal meal that might be higher in carbs, and you haven’t blown it! You’d simply reduce the amount of fat you consumed that day. Resources: Calorie Calculator: https://www.calculator.net/calorie-calculator.html See How You Eat: https://seehowyoueat.com/ MacroFirst: https://www.macrosfirst.com/ Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 FDA FoodCentral database: https://fdc.nal.usda.gov/ Other Episodes You Might Like: Why Calories Burned from Exercise Don’t Get You Fit: https://www.flippingfifty.com/calories-burned-from-exercise/ Muscle Protein Synthesis In Menopause: How to Plan Pre and Post WOrkout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

May 7, 2024

How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause? How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake. To find out how much magnesium works for you, start with a lower dose and gradually increase it. Monitor how you feel—improvements in sleep, mood stabilization, and general well-being are indicators that your magnesium intake is on point. If you suspect you’re low on magnesium, especially during menopause, it’s a common concern. Talk to your healthcare provider about how much magnesium is right for you and explore the best ways to maintain adequate levels through diet or supplements. My Guest: Dr. Carolyn Dean, MD, ND, is a respected expert in holistic health, particularly known for her work in magnesium therapy. She has authored influential books, including "The Magnesium Miracle," and advocates for the use of natural remedies in achieving optimal health. Dr. Dean also develops nutritional supplements and is widely recognized for her contributions to holistic health and wellness. For detailed information, visit her official website or consult her latest publications. Questions We Answer in This Episode: What are the top twelve reasons magnesium is foundational to women’s physical and mental health? [00:07:55] How many traditional diagnoses could very well be magnesium deficiency in disguise? [00:09:25] The importance of magnesium as a partner/co-factor with other essential vitamins and minerals such as vitamin D and calcium.[00:08:25] How magnesium is an essential factor in mitochondrial integrity and energy production. [00:27:55] How to choose the right magnesium. [00:17:25] How to properly supplement with magnesium. [00:25:25] Connect with Dr. Carolyn Dean MD ND**:** Website: https://drcarolyndean.com/ On Social: Facebook: https://www.facebook.com/drcarolyndeanmdnd **** Instagram: https://www.instagram.com/drcarolyndean/ Twitter: https://twitter.com/DrCarolynDean YouTube: https://www.youtube.com/@drcarolyndeanmdnd4601 Resources: Book: Magnesium- The Missing Link to Total Health - https://www.amazon.com/dp/B0CD993TF3 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: What Is BioHacking? | Women’s Health - https://www.flippingfifty.com/what-is-biohacking/ Electrolytes for Hydration: Beyond Water, Heat, and Exercise - https://www.flippingfifty.com/electrolytes-for-hydration/ One Easy Fitness Nutrition Hack You Could Be Missing - https://www.flippingfifty.com/fitness-nutrition/

May 3, 2024

Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms. If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you? I recently, very recently vetoed an application for a podcast to Flipping 50 based on going from self doubt to confidence. The premise was women in midlife go through menopause with hot flashes, night sweats, insomnia, weight gain and feel unsure and uncertain about themselves and their futures. Welcoming the confidence you gain in menopause lets you charge into this exciting chapter with all the fierceness you've earned—because, let's face it, you're not just surviving, you're thriving! Confidence You Gain in Menopause from Women You’re Around So, I ask you, is that what you want to hear? Because it’s not what you’re going to get here. In fact, this very same afternoon, I had that proposal via email, I met a midlife woman who made me question whether I was living up to my capacity! And you know after talking to her I was feeling inspired. Inspired to bike a little longer, hike a little higher, stretch myself (not talking about yoga here) a little more. I saw possibilities. In the other proposal, and by no intention on the sender’s part - of that I’m absolutely certain - I felt myself hitting a glass ceiling of sorts. I finished - well I didn’t … because I was clearly already forming this podcast in my mind… feeling like it would be enough to settle for overcoming the symptoms of menopause. We’ve got to stop this. Stop it right now. OKAY, yes. I get that many of you are dealing with hot flashes night sweats and it’s not as easy as stopping the wine, sugar in other forms, reducing processed foods and simple carbs and bumping protein and the intensity of your workouts or…more walking. [However, by the way these things help!] But I’ve watched women in midlife who might have been worried about what people will think or unsure of what they want, and reluctant about asking for it even if they did, be pretty dam sure of themselves. Actress Jodie Foster (and by the way she acted and directed Nyad and if you haven’t seen it and doubt what you can do at any age, watch it). It’s worth the extra subscription to Netflix to see it. I may or may not have watched it two days in a row. I’m a study of 1, but here’s how I felt flipping 60. I spent the 10 days following that birthday completely differently than I did the approach to it. The approach to it felt a little like wanting to rush against time and get as fit as possible, or see more muscle or less fat on the Smart Scale or do more pull ups. And after, I became obsessed with things I’ve put off and haven’t done. I registered for an Ironman. (more on that later) I booked nearly a month in Colorado this summer. I got tickets to what for me will be an epic concert - James Taylor at Red Rocks Amphitheater I chose clearly based on core values between two things I desperately wanted and suddenly the universe gave me both by rescheduling the second to a later date. **Can You Tell Me About the Confidence You Gained in Menopause ?** I want to hear from you. I’ve heard from a few of you. You’ve decided to keep working because you love it and don’t love the idea of retiring with your spouse and being around the house together without purpose all day. You’re not being disrespectful to your partner but you’re being more respectful to yourself and saying no, no thank you to say yes to yourself. You’re realizing that little subtle comments from others can be harmful to your own ability to decide for yourself and you’re asking for what you need. Menopause, midlife, a notable birthday… will do that for you. Some of you learned through tragedy earlier. There’s wisdom in witnessing tragedy and having to step into courage you didn’t know you had because you have to. Use it dear listener. Use it to your advantage. Don’t hide it any more. Stop saying, “I’m sorry ” for doing your job for needing to speak up. It’s time we give ourselves permission. I’d love to hear from you. When you see this episode posted on Facebook or Instagram, will you share what you’re shrugging off and or stepping into? And would you share how your fitness has been a part of that? I’ll leave you with this: When she lifts heavy things, she can more easily weather heavy things in life. She may ask your opinion. She’s not asking for permission. She does not fear getting old, she’s got her eye on getting bold. More than she wants to lose weight, she wants to lift weight. She doesn’t look forward to retirement, she is interested in rewirement. She doesn’t fear falls as much as she fears stalls. She can walk with power toward things, or walk away from things. She doesn’t feel invisible. She feels invincible. There’s no more powerful health influencer in the world than a midlife woman. She’s responsible for 85% of all household decisions, and has 3 generations of influence. When a woman changes her own story, she changes history. Resources: My TEDx talk: https://www.flippingfifty.com/TEDx You Still Got It, Girl! The book: 40+: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: BUILD MUSCLE and LOSE FAT in MENOPAUSE: Why You Can’t Lose Fat in Menopause - https://www.flippingfifty.com/lose-fat-in-menopause/ Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - https://www.flippingfifty.com/gut-health/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://www.flippingfifty.com/ageism-dismantled/

Apr 30, 2024

There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they do or don’t do. Embrace Pelvic Floor Health in Menopause for wellness. If you've been ignoring or are unaware of Pelvic Floor Health in Menopause, it's time to tune in and take control. Engaging in the right types of exercise can make a significant difference, not just for pelvic health but for your overall wellbeing during menopause. My Guest: Kim Vopni is a self-professed kegel maven and is known as The Vagina Coach. She is a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child over 18 years ago. She is an author, a passionate speaker, and a women’s health educator. Her most recent book, Your Pelvic Floor , launched in March 2020 and was on the bestseller list immediately. After experiencing the upheaval of perimenopause she began educating herself on ways to support her own body and then took a certification to become a Menopause Support Practitioner so she could help others navigate the transition with ease. Kim offers online programs and coaching for women through all life stages but the majority of her client base is in the peri and postmenopausal phase of life. Her Buff Muff app is an ever-growing community where people from around the world find support through her 28 day challenges and monthly membership. Kim also certifies other fitness and movement professionals to work with women with core and pelvic floor challenges through her Core Confidence Specialist Certification and Pre/Postnatal Fitness Specialist Certification. You can find her on-line through her podcast Between Two Lips, her website at www.vaginacoach.com and on social media @vaginacoach Questions We Answer in This Episode: What is the pelvic floor and why is it important [00:08:40] What is it about pelvic floor health in menopause that’s unique? [00:10:50] What are the most common signs/symptoms of pelvic floor dysfunction [00:13:50] What can we do about it? [00:13:40] Connect with Kim Vopni**:** Website: https://www.vaginacoach.com/ On Social: Facebook: https://www.facebook.com/VagCoach Instagram: https://www.instagram.com/vaginacoach/ Youtube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos Other Episodes You Might Like: Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper - https://www.flippingfifty.com/sexual-health-expert/ Intimacy and Incontinence with The Girlfriend Doctor - https://www.flippingfifty.com/the-girlfriend-doctor/ Your Pelvic Floor: Prolapse and Incontinence - https://www.flippingfifty.com/your-pelvic-floor/ Resources: Kim’s Buff Muff App: https://www.buffmuffapp.com/ What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise

Apr 26, 2024

Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause. Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: What specific training have you had about training women in midlife? What is unique in the way you train women in midlife vs younger women/older women or men? How do you define success? What kinds of things will you be asking me to do? What are the most important components of the work we’ll do together? I’ve heard it said that guidelines and quotas for exercise aren’t necessarily the best way for women to design an exercise program. What are your thoughts on programming for me? How do you measure success? That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Dr. Stacy Sims offers a course Girls Gone Strong offers a Women’s training course Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies) Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority. Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Don’t Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/ How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/

Apr 23, 2024

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this? My Guest: Shawn Wells, MPH, LDN, RD, CISSN, FISSN A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally. Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause. Questions We Answer in This Episode: Clarification on Fasting: Addressing common confusions about fasting, such as: How long should one fast? [00:07:53] How to know when fasting becomes excessive? [00:14:47] What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25] Website: https://shawnwells.com/ Website for custom formulations: https://zonehalo.com/ On Social: Instagram - https://www.instagram.com/shawnwells/ YouTube - https://www.youtube.com/c/shawnwells Facebook - https://www.facebook.com/Ingredientologist LinkedIn - https://www.linkedin.com/in/ingredientologist/ Twitter - https://twitter.com/Ingredientology Pinterest - https://www.pinterest.com/ingredientologist/ TikTok - https://www.tiktok.com/@ingredientologist?lang=en Other Episodes You Might Like: Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/ HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com) Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com) Resources: Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise

Apr 19, 2024

If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: Low dopamine receptors Addiction You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors. The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working . It’s likely getting the opposite desired effect. You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious. You wonder, why is this happening to me? And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do. That, friend, is going to backfire big time. The hardest thing for you to do, is the thing you must, and that’s stop working out so much. How to Stop Overdoing Exercise in Menopause That’s hard so here are a few suggestions. Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights. But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am. Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day. Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat. While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care. That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it. You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass. How to Give Up Overexercising in Menopause for the Results You Really Want The solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important? Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important? The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this: Cortisol rises (or tanks) Blood sugar rises (even if you ate nothing) – inflammatory response Insulin rises (you’re in fat storage) Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage) Cortisol wonky usually negatively impacts quality of sleep Ghrelin and Leptin are off the next day We can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this. If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels. Here are some suggestions: Go for frequent walks Get outdoors Spend time with a pet Call a friend Enjoy a belly laugh (movies, jokes, friends) Try yoga instead of HIIT Try Pilates for a week instead of tough strength training workouts Do you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™. In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again. Can you relate? I’d love to hear from you if you want to share even anonymously. Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Understanding the Role of Cortisol and Exercise in Menopause: https://www.flippingfifty.com/cortisol-and-exercise/ Cortisol: Don’t Let It Derail Your Fitness: https://www.flippingfifty.com/cortisol-hormone/

Apr 16, 2024

Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel. My Guest: Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results. Questions We Answer in This Episode: ●How unconscious programs are forming, and how they affect the nervous system?[00:011:20] ●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20] Connect with Dr. Olga: Website: https://www.drolga.com/ On Social: YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/ Resources: What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/

Apr 12, 2024

Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating. The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause: Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13] Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37] Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57] Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42] Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15] Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18] Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37] Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22] There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you. Coming up later this month we’re talking about Pelvic Health. Resources: Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein Flipping 50 Plant Protein: https://www.flippingfifty.com/protein Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein Essential Amino Acids: https://www.flippingfifty.com/staylean Creatine: https://amzn.to/3PxXK2x Magnesium: https://amzn.to/3PxXK2x Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50 What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise References: Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too! Previous Episodes You Might Like: I Gained Muscle After 50: How I Lost Fat https://www.flippingfifty.com/Gained-muscle-after-50 Less Belly Fat: Muscle Loss is Fat Gain in Menopause: https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/ Live Longer Regardless of Your Biological Age: https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/ Follow me on: YouTube: https://www.youtube.com/flipping50tv Instagram: https://www.instagram.com/flipping50tv Facebook: https://www.facebook.com/flipping50tv

Apr 9, 2024

A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change. Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all. Questions We Answer in This Episode: What do we do at PHD? [00:04:29] Most common myths re: weight loss [00:19:11] 5 steps to reset the scale [00:23:02] Thoughts on Ozempic? [00:29:19] Connect with Dr. Ashley Lucas: Website: https://myphdweightloss.com/ On Social Instagram: https://www.instagram.com/dr_ashleylucas/ YouTube: https://www.youtube.com/@drashleylucas Resources: PHD Weight Loss Program: https://myphdweightloss.com/our-approach/ Academy of Nutrition and Dietetics Scholarship: https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/ Why Menopause Weight loss is So Hard and How Your Brain is Taking Over https://www.flippingfifty.com/weight-loss-is-so-hard/

Apr 5, 2024

Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight. We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along. Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list. The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to. Apparently, I had to be 60 to give myself permission. Here’s How I Gained Muscle After 50 The exercise & lifestyle changes that happened in this last decade: I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW. Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY: Epsom salt baths (be sure there is NOTHING added) Sunlighten Sauna: https://www.flippingfifty.com/sauna Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50 Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources One More Thing About Gaining Muscle After 50 Someone watched a video of Moses this week and commented, I wish I could get excited about nothing. "A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back. If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well. Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place. I have no intention of letting my goals get smaller as I get older. They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that. Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details. Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Less Belly Fat: https://www.flippingfifty.com/less-belly-fat How Much Protein Do You Need After 50: https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/ Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

Apr 2, 2024

Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com . She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones. Questions We Answer in This Episode: What’s your background? Why did you get into the health field? [00:03:50] Why do you think so many people have low hormone production today? [00:13:47] What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33] What metals interfere with and reduce thyroid hormones? [00:17:18] How can you best assess your toxicity levels? [00:19:04] Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32] Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38] What is your favorite and most effective detox protocol? [00:28:47] Where can the listeners find you and learn more about your work? [00:31:00] Connect with Wendy Myers: Website: https://myersdetox.com/ Watch the docuseries: http://www.theheavymovie.com On Social: Facebook: https://www.facebook.com/MyersDetox/ YouTube: https://www.youtube.com/@WendyMyers Instagram: https://www.instagram.com/MyersDetox/ TikTok: https://www.tiktok.com/@myersdetox LinkedIn: https://www.linkedin.com/in/wendymyersdetox Twitter: https://twitter.com/MyersDetox Pinterest: https://www.pinterest.com/MyersDetox/ Resources: Stronger: https://www.flippingfifty.com/getstronger Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits Detox Carbon 60: https://www.flippingfifty.com/c60 My Infrared Sauna: https://www.flippingfifty.com/sauna HTMA: https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/ Other Episodes You Might Like: Restore Hormones to Factory Settings? More Science for bHRT https://www.flippingfifty.com/restore-hormones/ Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper https://www.flippingfifty.com/sexual-health-expert/ Mothers and Daughters Hormones and Health Literacy https://www.flippingfifty.com/hormones-and-health-literacy/

Mar 29, 2024

For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk. Let’s do something about that. A few facts I know by heart and wish I didn’t: 3-8% of muscle mass every decade beginning at age 30 15% loss of muscle strength each decade starting at 50 1-2% loss of muscle mass every year starting at 60 How that matters: 50% of women over 50 have insulin resistance Muscle mass loss can be prevented and or muscle mass can be gained by weight training plus nutritional and lifestyle habit strategies. Yet fewer than 20% of women are lifting weights at least twice weekly. If we could dig into that deeper we would likely find a much smaller percentage of women over 50 are strength training. Is a diagnosis all we're waiting for? Are we holding off till it's more convenient? Nothing good ever is. Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body. What else matters when you’re lifting weights and potentially don’t see the changes occur: Aim for 1 gram of protein per pound of body weight Take 5gm creatine daily Aim for at least 2.5 -3.0 g leucine per 25-30 gram protein at multiple meals for elderly and more for young adults (where does that leave you midlifer?) Lift weights at least twice weekly for all major muscle groups Perform multiple sets Meet daily sleep needs Avoid under eating (a situation of low energy availability) Walk daily Avoid excessive cardio (Keep cortisol and blood sugar levels in control) Connect with Debra Atkinson: Website: https://www.flippingfifty.com/ On Social: Facebook: https://www.facebook.com/Flipping50TV Instagram: https://www.instagram.com/flipping50tv or https://www.instagram.com/flipping50 LinkedIn: https://www.linkedin.com/in/debraatkinson or https://www.linkedin.com/company/flipping50 Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose HIIT: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/ Other Episodes You Might Like: Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well https://www.flippingfifty.com/low-energy-availability-in-menopause/ How Much Protein Do You Need After 50: https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/ Weight Gain in Perimenopause and Menopause https://www.flippingfifty.com/weight-gain-in-perimenopause-and-menopause/ 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx https://www.flippingfifty.com/midlife-exercise-rx/

Mar 26, 2024

Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. Questions We Answer in This Episode: What prompted you to write this book (Younger You: Reduce Your Bio Age and Live Longer, Better? [00:03:36] What is DNA Methylation? [00:09:19] Why should you include mushrooms in your diet? [00:14:15] Which is more advantageous when it comes to biological age? Plant-based or animal-based products? [00:16:44] Talk to me a little bit about exercise. So what did you find was key? [00:23:38] How important is joy? [00:26:59] That period of time you were going through a really hard time. Is there any equivalent to that with resilience in life? [00:31:29] Connect with Dr. Kara Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com On Social: On Social: Facebook: https://www.facebook.com/DrKaraFitzgerald/ Instagram: https://www.instagram.com/drkarafitzgerald/?hl=en LinkedIn: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b Twitter: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women https://www.flippingfifty.com/metabolic-mastery/ What Are the Real Secrets to Longevity? https://www.flippingfifty.com/real-secrets-to-longevity/ Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well https://www.flippingfifty.com/low-energy-availability-in-menopause/ Resources Resources: YOUNGER YOU: https://youngeryouprogram.com/book/ https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger

Mar 22, 2024

If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. It’s going to take more effort to win this tango. During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors. Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage. This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results. There are two things that stimulate muscle protein synthesis in menopause: -Adequate protein intake on a per meal basis -Adequate mechanical stress to the muscles (resistance training) That decreased muscle protein synthesis results in an increased need for protein (quality protein) Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats. Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life. But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality. In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual. Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses. HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider. I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods. Good News About MPS in Menopause A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat. You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend. And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some. The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men. Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams. While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Gain Muscle in Spite of Anabolic Resistance According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial. Summary of Muscle Protein Synthesis in Menopause: At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training. Resources: Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 3 Steps to Gain Lean Muscle in Menopause https://www.flippingfifty.com/gain-lean-muscle/ It’s Not Just About How Much Protein | Menopause Fitness https://www.flippingfifty.com/how-much-protein/ References: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM. https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131 https://www.sciencedirect.com/science/article/pii/S2666379123005402 https://pubmed.ncbi.nlm.nih.gov/37221858/

Mar 19, 2024

Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT. Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement. In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get. In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode. My Guest: Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.” Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center. Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain. Questions We Answer in This Episode: What’s the longest documented use to date of bHRT? What is some of the best research – documentation of the effects of bHRT on women who’ve taken them for decades vs have not on bone, muscle, brain health? Tell us about the research cited in your upcoming book “Restore” as they relate to women a BHRT seeking to restore her hormones. Connect with Greg: Website: https://optimalbio.com/ On Social: Facebook: https://www.facebook.com/OptimalBioBHRT Instagram: https://www.instagram.com/gregbrannonmd/ LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name https://www.instagram.com/optimalbio/ YouTube: https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw Resources: Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024. Additional Books: Nobody Wants You Healthy – Mark Richards Estrogen Matters – Avrum Bluming, Carol Tavris Obesity Code – Dr. Jason Fung Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why https://www.flippingfifty.com/hormone-therapy-roadmap/ What Women Need to Know about Hormone Replacement Therapy https://www.flippingfifty.com/what-to-know-about-hrt/ Your Hormones and Heart Health https://www.flippingfifty.com/hormones-and-heart-health/

Mar 15, 2024

Picture the headline: Resistance training revolutionizes menopause health. It’s that simple. It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates. With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you. Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results. This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause. Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life Before we dig in, in the rhythmic play off the children’s story book, “When you Give a Mouse a Cookie”… When you give a woman a weight… (or when you pick one up yourself) You: Enhance her strength Improve her fat free mass Reduce her total fat Reduce that deadly visceral belly fat Support overall hormone balance Alleviate symptoms of anxiety and depression Enhance her sleep Improve skin health Increase bone density Enhance Gait and Stability Women who lift, lift the world. Theirs and the world at large. How Resistance Training Revolutionizes Menopause Health 1. Enhance muscle strength – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength. 2. Improve fat-free mass, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging. 3. Support total fat mass reduction, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.” 4. Reduce Visceral Fat. Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times weekly RE. The impact was observed to be significant across both obese and non-obese individuals, as well as across different age groups, indicating its broad applicability for fat reduction during menopause. 5. Support hormone balance.For pre- and post-menopausal women’s unique physiological needs, muscle is essentially an endocrine organ. You will support more optimal insulin levels, decreasing the need for it and therefore decreasing fat storage. You will experience less negative impact of cortisol compared to cardio. You’ll also boost natural testosterone levels, pick up where estrogen levels dropped in menopause, and so much more. 5 More Ways Resistance Training Revolutionizes Menopause Health 6. Alleviate symptoms of depression and anxiety by releasing endorphins and improving mood. Similar to the way that there are reduced negative effects of stress with brief periods of rest between sets allow those sensations to normalize a bit before being increased again with the next set, resistance exercise can provide optimal mini exposure to elevated heart rate for anxiety, without negatively tipping the scale, which helps enhance resilience. Enhance Gait Speed and Stability. By improving muscle strength and mass, resistance training can contribute to better balance, gait speed, and overall mobility. Gait speed is directly related to longevity with a minimum speed of 3.0 set for determining a good baseline. Walking speeds of 3.3. Or greater are associated with greater bone density benefit through ground forces than slower speeds. Gait speed typically slows with instability or fear of falling. Stronger muscles support joints and can prevent falls, which is crucial as bone fragility increases with age. This was a repetition range of 8-15 with an average of 60s rest between 2 or 3 sets. Changes were improved with as little as 6 weeks of twice weekly RE. 7. Improve Skin Health by improving circulation and potentially boosting collagen production. Resistance training has a more positive impact on thickening the skin dermis, counteracting the thinning of skin from loss of collagen fibers with age. 8. Increase Bone Density. Both research and anecdotal evidence from our own Flipping 50 community provides evidence that reversal of bone loss is possible through RE. Resistance training places stress on the bones, stimulating bone formation and increasing bone density. This is particularly beneficial during menopause, a period when women are at increased risk for osteoporosis due to declining estrogen levels. Once thought to be the best exercise, the collective approach now includes high impact exercise, yoga and other weight bearing time daily, as well as resistance training. For those unable to lift heavy, tools like weighted vests and whole body vibration (Power Plate is my choice- https://www.flippnigfifty.com/PowerPlate ). 9. Enhance sleep quality, aiding in better rest and recovery, as well as overcoming the insomnia that can occur during menopause. A study conducted by researchers at Iowa State University and presented at AHA Conference in March 2022, found resistance training helped reduce time to fall asleep and also increased sleep time more than aerobic exercise among exercisers who did 3x a week resistance training Resistance Training Studies and Menopause Health Among the studies there are a lot of variables. Some smaller, some vast reviews of literature as mentioned with over 5000 women, and variations of 2 or 3 times weekly, 3 or 4 sets, the percent of 1 RM to muscle fatigue did vary as it almost always does when looking at a large body of knowledge. What does come out clearly though is: Multiple sets each session 6-8 sets for each muscle per week Higher intensity (heavier with fewer repetitions improved results over low intensity light- with more reps) Post menopausal women don’t respond as well with less stimulus and require more volume from multiple sets x heavier weight and potentially greater frequency of HIIT or high intensity Because of the increased anabolic resistance women experience in post menopause (older) they will require more protein to achieve the same muscle protein synthesis Even if the goal is to go heavy for optimal bone density, all exercisers should start with higher repetitions and lighter weights with emphasis on good form. Based on a simple principle of fitness: progressive overload. While a low load more frequently might be a logical way to begin and build a foundation of connective tissue health and train the brain so to speak. This neural component can’t be rushed by heavy weight. It will take the time it takes – about 6-8 weeks of a program. A time when proper form and body mechanics is very important. Yet for women crushed by time, fitting it in, twice weekly can be a bigger advantage and allow for functional workouts, like body weight yoga sessions between without undue fatigue or adrenal stress. Are you lifting? If you or a woman you know needs to begin, share this with her. For an online solution that’s been built for and helped women in menopause for a decade, join the STRONGER Tone & Define 12-week program. Resources: Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: What Are the Real Secrets to Longevity? https://www.flippingfifty.com/real-secrets-to-longevity/ Power Plate Benefits | Prior Skeptic to a Believer https://www.flippingfifty.com/power-plate-benefits/ References: Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy , 44 , 240-251. Isenmann, E., Kaluza, D., Havers, T. et al. Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. BMC Women’s Health 23, 526 (2023). https://doi.org/10.1186/s12905-023-02671-y Kang S, Park IB, Lim S-T. Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial. Sustainability . 2020; 12(20):8413. https://doi.org/10.3390/su12208413 Keating CJ, Cabrera-Linares JC, Párraga-Montilla JA, Latorre-Román PA, Del Castillo RM, García-Pinillos F. Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2021 Feb 11;18(4):1759. doi: 10.3390/ijerph18041759. PMID: 33670281; PMCID: PMC7918150. Nilsson S, Hammar M, West J, Borga M, Thorell S, Spetz Holm AC. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas. 2023 Oct;176:107794. doi: 10.1016/j.maturitas.2023.107794. Epub 2023 Jul 6. PMID: 37421844. Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068. https://www.abstractsonline.com/pp8/?_ga=2.43661667.795188704.1646150369-78844285.1609356599#!/10553/presentation/99

Mar 12, 2024

It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should. My guest today is an MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short. My Guest: Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food. Questions We Answer in This Episode: Why do women so often gain weight with perimenopause and menopause? Are there hormonal factors? Are there cultural factors in play here too? What’s dangerous about menopause belly fat? Many women describe that the methods they used in the past don’t work anymore. Why is that? What about eat less and move more? How do you find people most easily lose weight at midlife? Many women feel stuck with their weight gain starting at midlife. What would you tell them? Many people are so hard on themselves about their weight–is this a good motivator? What else gets in the way of people losing weight at midlife? Connect with Heather: Website: https://www.vibrant-md.com On Social: Facebook: https://www.facebook.com/heathervibrantmd/ Instagram: https://www.instagram.com/heatherawadmd/ LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name Podcast: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433 YouTube: https://www.youtube.com/@heatherawadmd7858 Resources: Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like: WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50 https://www.flippingfifty.com/eating-too-little/ How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/

Mar 8, 2024

Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there. In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause. Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake. Living too long or too often in LEA will negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses. LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea. How do you know if you have low energy availability in menopause? Here’s a simple equation for figuring EA. EA = (EI − EEE)/FFM Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg) Suggestions are for total to be 45 calorie/kilogram ffm Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days. Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked. Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day. It’s easier than you think to check for Low Energy Availability: Use that average total calories. Subtract your daily caloric expenditure from exercise. Divide that number by your fat free mass in kilograms. (remember kilograms is weight in pounds divided by 2.2) Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight. So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm 101.4 divided by 2.2 = 46.2 kg ffm If average daily calories consumed 2100 kcals. Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals) 2100- 400= 1700 kcals divided by 46.2= 36.7 So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more. Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in. Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game. RESEARCH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912784/#B22-nutrients-14-00986 https://www.frontiersin.org/articles/10.3389/fspor.2022.869594/full https://bjsm.bmj.com/content/53/10/628 https://www.mdpi.com/2076-3417/11/15/6679 Resources: Other Experts who discuss this that you might also find interesting: Dr. Stacy Sims (doctor of science) https://www.drstacysims.com/ Steph Gadreau https://www.stephgaudreau.com/ Betty Rocker https://thebettyrocker.com/ Other Episodes You Might Like: How to Be Confident Now with Betty Rocker | #508 https://www.flippingfifty.com/the-betty-rocker/ More Strength, Less Cardio in Menopause & Beyond https://www.flippingfifty.com/less-cardio-in-menopause/

Mar 5, 2024

In this episode we break down the levers for metabolic mastery for midlife women in such easy terms that it is my prediction you will want to listen again. My guest smoothly coaches us through unique messages with examples and specifics. No platitudes or lists in this episode. This will stick. We talk about habit formation and why we fail at it. My Guest: Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master’s degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie’s care is underpinned by functional medicine and catalyzed by behavior design. Questions We Answer in This Episode: What IS metabolic mastery and how do you approach it as a functionally trained dietitian? What elements of metabolic mastery should we prioritize as women when we go through our various “software upgrades” [aging through the decades]? What are the ABCs of sustaining metabolic mastery? What is so powerful about failure along the way? What is the #1 secret to aligned wellness through the life cycles? Connect with Ellie: Website: https://www.simplynourishednutrition.com/https://elliekempton.com/ On Social: Facebook: https://www.facebook.com/simplynourishednutrition Instagram: https://www.instagram.com/simplynourishednutrition/ LinkedIn: https://www.linkedin.com/in/ellie-kempton-msn-rdn-561436a0/ The Table Membership: https://www.simplynourishednutrition.com/the-table Resources: Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like: How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/ 6 Commonsense Steps for Health from Uncommon Motivation #501 https://www.flippingfifty.com/commonsense/

Mar 1, 2024

This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it. I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact). Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them. Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way. I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to. Meet the Flipping 50 Team! To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine. I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to. Resources: Want the Top 10 episodes in a specific category? https://www.flippingfifty.com/podcast AnnMarie Skincare: https://www.flippingfifty.com/skincare Other Episodes You Might Like: Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/ She Means Fitness Business podcast – https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Tim Ferriss – https://tim.blog/podcast/ No Such Thing As a Fish – https://www.nosuchthingasafish.com/ RadioLab – https://radiolab.org/podcast Matthew Ferry – https://matthewferry.com/home She Means Fitness Business Podcast: Show Notes site: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Itunes- Apple: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575 Spotify: https://open.spotify.com/show/2hAs64rdXtPhEZXbHNnZYi iHeart Radio: https://www.iheart.com/podcast/256-she-means-fitness-business-43068893/

Feb 27, 2024

This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s Are You There God, It’s Me Margaret?, Flow and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti. My Guests: Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy. Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch. Questions We Answer in This Episode: How to navigate rollercoaster symptoms during perimenopause? How to optimize hormones naturally and relieves symptoms like weight gain, sleep issues like anxiety, irregular/missing periods, vaginal dryness / skin issues, headaches, fatigue, etc? How to manage health scares and traumatic experiences as a family? How to support teens in understanding how to track their cycles and symptoms at pivotal times in their cycle? Connect with Jess and Candace: Website: https://www.Yourhormonebalance.com https://www.bodyblissbyjess.com On Social: Instagram: https://www.instagram.com/yourhormonebalance/ https://www.instagram.com/bodyblissbyjess/ Resources: Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: https://www.yourhormonebalance.com/b-y-o-rebalancing-package#simplero-section-1655471171980 Books: Are You There God, It’s Me Margaret? by Judy Blume https://www.amazon.com/Are-You-There-God-Margaret/dp/148140993X In the Flo by Alissa Vitti https://www.amazon.com/Female-Advantage-Biochemistry-Productivity-Happiness-ebook/dp/B07CRKXNQC/ref=sr_1_1?hvadid=580743541400&hvdev=c&hvlocphy=9008459&hvnetw=g&hvqmt=e&hvrand=4161679724158086185&hvtargid=kwd-1264597133183&hydadcr=15526_13517424&keywords=in+the+flow+by+alisa+vitti&qid=1707592530&sr=8-1 Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ It Takes MORE Than Hormones To Fix Your Hormones https://www.flippingfifty.com/fix-your-hormones/ A Hormone Therapy Roadmap: What, When & Why https://www.flippingfifty.com/hormone-therapy-roadmap/

Feb 23, 2024

Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started. Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing. It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed. I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s. That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40. That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said, “If I’m not where I need to be and have to, I’ll sell my house.” Not so confidently, I was selling my house. I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago. During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes. Life was tough. But then – I’d love to say I worked harder, got help and it all got better. Well folks that’s not how it happened. Life got harder. And I learned a lot of lessons. In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, “Going to a wedding? ” It took everything I had just then which was not a lot not to say, “No bitch, you had a 50/50 chance and you blew it. They’re burying their dad.” My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility. Life was hard before Bill. But after, my eyes were open about hard. Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size. I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone. This was the first 4 years of my start of a new life. Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school. I’ve become a better human because of hard. It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising hours a day and fasting to disguise a terrible habit of eating too little… is going to keep you stuck. I established Flipping 50 for the women who feel like no one gets them, and that trainers seem to think they must be cheating if they aren’t getting results. For those who think they should be tired, sore and stiff or it isn’t working. Who think if you feel miserable you’ll finally get to a place you feel good. My job is to point out the science that these things are wrong. To put into practical terms what the missing part is for women in midlife. No one was talking about menopause fitness in 2013 when I began this journey. And what i used to teach in the 80s and the mid 90s even about osteoporosis has changed. Yet, if it’s online you may read something and still now be conflicted. It’s my self-prescribed job description to clean that mess up and give you clarity about why we thought that then and what we know now. Not just to tell you the rules have changed. It’s my job to help you hear from people whose ideas oppose mine or sway me to change my limited thinking. It’s not about being right. Sometimes it’s about delivering information that might be inconclusive so that you can decide for yourself. Others, it’s sharing new information and either asking questions about the validity of the science or its application to you. When you tune in, you’ll hear interviews usually reserved for Tuesdays and most often a solo episode on Fridays, answering questions or following up with an idea or science that’s new on the scene. When for instance our community is confused about “Zone 2” training, or conflicted on fasting + exercise in a fed state, I’ll be talking about these things. Mostly, I’ll be talking about these things with the lens focused on women in midlife and studies featuring women just like you. You’re not a man, a mouse, or a young woman – not even younger you. I also ask that you think big. Rather than criticize, get curious. Why was it said that way? How could it have triggered you? And believe that one woman doing lifts us all up, it’s called collaboration and if you haven’t gotten the memo, we’re lifting each other up now. When I was a year into building this online business of mine that Flipping 50 Show became a part of I realized something. Resources: Tedx Talk: https://www.flippingfifty.com/TEDx 5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Insiders Facebook Group: https://www.facebook.com/groups/flipping50insiders Other Episodes You Might Like: Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/

Feb 20, 2024

In midlife sex is not over! Sexual health expert, Dr Lyndsey Harper joins me in this episode. The questions that are top of mind even if not tip of tongue are what we’re tackling today. Here’s how I know. In opening applications for the Flipping 50 TV shows the questions about libido were so prevalent that I gave in and episode 3 was about how to modify exercise to help, or at the least not sabotage your libido. We have a little library of episodes for you if sexual health questions are top of mind for you too and we’ll link to those in the show notes. My Guest: Dr. Lyndsey Harper is a Board Certified Ob/Gyn, Associate Professor of Ob/Gyn for Texas A&M COM, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, a women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions. She has been named Forbes Top 53 Women Disrupting Healthcare, People Newspapers’ 20 Under 40, a Top Innovator in North Texas for 2020 and a DBJ Top Woman in Tech. Questions We Answer in This Episode: If you lose your libido during menopause is it gone for good? Even with HRT? What treatments are there for vaginal atrophy post menopause? Meno has kinda made the Big O a small o. How can I fix that? The Big O was always toe-curling and several minutes of luscious spasms and an hour of ooey gooey oxytocin, but now not so much. Is there a natural alternative to Estradiol vaginal cream used to help prevent UTI’s? Can regular use of antihistamine (h1, Claritin &h2, Pepcid) affect libido & cause fatigue? Taking for MCAS currently. What can I do for painful intercourse? Tried KY jelly and the like but the pain is excruciating. How to prevent UTI’s (beyond the basics)? I have started using D-Manose, a women’s probiotic which seems to help but wondering if there are any other suggestions. Any recommendations for keeping things fulfilling if spouse has ED? Can estradiol vaginal cream or estrogen HRT cause bleeding for those with fibroids and a thin endometrial membrane? Libido. Even though I’m on HRT it’s virtually non-existent. Difficult when your partner’s libido stays healthy. What can I do about this? What are the best exercises for tightening up the pelvic floor muscles please? The info out there can seem confusing as to which exercises actually work the best. Do the toning balls that are inserted? What is more effective than basic kegels? Connect with Dr. Lyndsey: Website: https://meetrosy.com/ On Social: Instagram: https://www.instagram.com/meet_rosy/ https://www.instagram.com/lyndseyharpermd/ LinkedIn: https://www.linkedin.com/in/lyndseyharpermd/ TikTok: https://www.tiktok.com/@meet_rosy Resources: C60 Purple Power https://www.flippingfifty.com/c60 Get Your Libido Back: Episode 3 https://www.flippingfifty.com/get-your-libido-back-episode-3/ Other Episodes You Might Like: What you really want to know about “urinary leakage” (Part I) https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ What you really want to know about “urinary leakage” Part II https://www.flippingfifty.com/urinary-incontinence-leakage/ Sex Dysfunction in the City Just Like That https://www.flippingfifty.com/sex-dysfunction/

Feb 18, 2024

Want the real secrets to longevity so you can love it not just last it? This is it. My guest has a voice so buttery you’ll find so easy to listen to and so excited that you’re going to get excited too. You’ll hear how he fell into longevity science. He shares a wealth of resources (books) about longevity and what it means today. The real secrets to longevity are less secrets and far more science. We know so much that we don’t put to use yet. We can do so much better if we want to. If you’re ready to take a look, here’s how. My Guest: Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, and pain-free lives one dose at a time. Questions We Answer in This Episode: When did you first become interested in longevity? What are some of your personal lifestyle habits adopted for enhancing your healthspan? How do you see longevity and biohacking being intertwined Where did the comedy come into play? (were you the jokester in junior high who never grew up or was comedy something that bloomed later?) Why did you decide to put together a longevity summit? Who were the biggest names and what did they have to say about longevity What were some of the biggest surprises from the longevity summit? Connect with Chris: Website: Uncovering the Secrets to Longevity summit https://www.flippingfifty.com/summit On Social: Instagram: https://www.instagram.com/myvitalc Facebook: https://www.facebook.com/myvitalc X: https://twitter.com/myvitalc Resources: Secrets to Longevity summit https://www.flippingfifty.com/summit Danger Coffee: https://www.flippingfifty.com/givedanger Code: Flipping50 Books We Mention: David Sinclair – Lifespan why we age and why we don’t have to Peter Attia – Outlive Matthew Walker – Why We Sleep Live Longer and Better – Chris Burres Other Episodes You Might Like: Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin https://www.flippingfifty.com/solution-for-crepey-skin/ Whole Body Vibration for Longevity in Women 40+ https://www.flippingfifty.com/longevity-in-women/ Testing Your Longevity: Older or Bolder https://www.flippingfifty.com/testing-your-longevity/

Feb 16, 2024

If you have a rotator cuff injury or any injury for that matter at the time you’re also feeling like you’re constantly faced with figuring out your changing body’s needs, this is for you. We unpack the unknowing and waiting. What can you do when mobility or ability is limited? How do you create a plan? We discussed blood flow restriction bands, water exercise and options to keep you in alignment. With any injury it’s common and a risk to begin compensating for the injury. There is always something that you can do. When it’s not exercise or movement, it can be a focus on nutrition. My Guest: Sue is 66, a retired teacher/librarian, living in Australia. Sue is a member of our Flipping 50 Membership.She describes herself:I keep active and am always on the go. I understand the need to keep good health, especially now I have 8 young grandchildren. I like to exercise regularly; as well as sew; knit; garden; do yoga; and travel. Questions We Answer in This Episode: How did you sustain your injury? What were your symptoms? Do you know which rotator cuff you have injured? What have you been doing to recover from this? How can you make sure you don’t lose muscle mass and reduce bone density losses? What can you do when an injury is limiting you? Come up with a plan for now, for next, and find a way to feel better about the future. If you’ve got an injury and it’s been diagnosed, keep asking questions of your diagnosing physician. Ask for guidelines, limitations, criteria for doing more or doing less. Ask for time with a physical therapist if appropriate. Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Dr Joe Mercola on Blood Flow Restriction Training |Flipping 50 Interview https://www.flippingfifty.com/blood-flow-restriction-training/ BFR Bands to Gain Strength After 50, 60 and 70 https://www.flippingfifty.com/gain-strength-after-50/ The Chronic Pain Solution for Complete Resolution https://www.flippingfifty.com/chronic-pain-solution/

Feb 13, 2024

In this episode discussing the midlife exercise rx I host Dr Kathleen Jordan as we discuss from a Medical Exercise Specialist and a physician the mash up of menopause symptoms and exercise solutions to mitigate and amplify good health now and for decades ahead. In case you’re curious, I have a couple stats. Nearly 50% of medical schools offer any training in exercise physiology. And 0% of these require it. At least 80% of physicians don’t feel comfortable recommending exercise. When a doctor recommends exercise they’re often helping you get moving at all. The suggestion to walk or do Pilates can be helpful. The match to your highest priorities comes from direct knowledge of the physiology of exercise + the physiology of menopause for the ideal midlife exercise Rx for you. Right now. Because it most certainly can change. My Guest: Dr. Kathleen Jordan. Described as a proponent of digital health and solving access issues, Dr. Kathleen Jordan has consistently leveraged innovative technology in patient care. After scaling her own medical practice, she became Chief Medical Officer at Dignity Health, then shifted to leadership roles at women’s healthcare startups. She was Chief Medical Officer at Tia, focused on young women, prior to joining Midi Health. Her career highlights include: establishing telehealth services at Dignity Health; attaining the Health Equity Leadership Certification for the hospital and its programs; establishing a new trans health program in San Francisco for which she was awarded the Leadership in Innovation Award; helping Tia grow from one site to a multistate organization with leading healthcare system partnerships. She joined Midi with the goal of helping all women in midlife feel better and live stronger, longer. Her expertise has been tapped by The Washington Post, CNN, Yahoo News, and many other media outlets. She is a graduate of the UCLA School of Medicine and Stanford University. Questions We Answer in This Episode: What fitness and workout recommendations do you have for a woman navigating menopause and/or perimenopause? What do you see are some common misunderstandings or mistakes women make in trying to maintain fitness over 50? A patient is in your office or on a telemedicine call, what’s the source of confusion or most common complaints? What do you believe to be the most important dietary considerations to further benefit a fitness routine during menopause? (and let’s be clear- are these not important for women who aren’t exercising?) Some women don’t recognize they have entered perimenopause.. What are some of the lesser known or often overlooked symptoms? What do you see as a physician are some of the special exercise challenges of women in midlife hormonal transition? What are your thoughts about semiglutides like Ozempic? Connect with Dr. Kathleen: Website: https://www.joinmidi.com/ On Social: Facebook: https://www.facebook.com/joinmidi Instagram: https://www.instagram.com/midihealth/ LinkedIn: https://www.linkedin.com/in/kathleen-jordan-md-37b6494/ Resources: Menopause and the Loss of Skeletal Muscle Mass in Women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ Importance of Strength Training for the Midlife Woman | #516 https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ https://today.oregonstate.edu/archives/2015/mar/exercise-largely-absent-us-medical-school-curriculum-study-shows Other Episodes You Might Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A https://www.flippingfifty.com/strength-training-sessions-for-menopause/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453 https://www.flippingfifty.com/total-body-or-split-routine-453/

Feb 9, 2024

The downside of coffee for many is the gut devastation. For others, if we’re talking caffeinated, not decaf, it’s the jitters. Some women rely on it for pooping. (That’s not good by the way. We may want to restore your factory settings, because you never needed this as a child, right?) Your DNA may determine how well you metabolize caffeine but so can presence of other stressors, whether you have eaten or not, and medications. Caffeine may temporarily raise metabolism, boost workout intensity and fat burning. But for those of us most likely to send up a cheer, it may not be us. The caffeine kick is only really supportive for those that don’t regularly consume large quantities of caffeine (>300mg/day). When I was in high school, I rarely drank soda. I just didn’t. I wasn’t “not drink pop.” It just wasn’t a staple at my house unless someone had the stomach flu. I’m not sure at this point how effective 7-Up was but that’s when we most often drank pop. Or with a popcorn at the movies. So when I first went out with a guy I’d been serious about for 5 years and we hung out with others at a pizza joint, and I had a Diet Pepsi without a second thought, I was up all night. The 9pm soda was not a wise move. When I told the guy, he was like, “I was hoping that was because of me.” Maybe I should have played my cards differently, because although the guy was great, that sleepless night was most definitely the caffeine. The next year at college I was introduced to soda regularly for the stay-up-all-night and don’t drink your calories benefit. The summer after that I was introduced to coffee by my brother and sister-in-law and diet cokes in the afternoon. I thought I’d discovered the secret to thin Southern women: they weren’t fit, they were dehydrated since they seemed to drink Diet Coke like it was water. Throughout college and grad school, getting up to teach 6am classes or getting energy up again to teach 4:30 classes, I relied on Diet Coke way too much. To study before my 6am start and to teach another class at 4:30 or 5:30pm, I was relying on it. It’s about then that the caffeine stopped helping me. I didn’t just reach for a can before a class. I reached for two. You might guess what happened next. My gut was a hot mess. And though I didn’t know at the time, artificial sweeteners in diet sodas are 400x as sweet as sugar and still can trigger blood sugar spikes. I was unintentionally a hypocrite teaching health and fitness and living kind of a junk food life with 24-packs of soda a part of my weekly grocery list. My Coffee Drinking Start Then, when it wasn’t my Diet Coke, it was coffee I was introduced to during my first summer of college. That substitute was unfortunately a concoction of chemicals, bad oils and artificial sweeteners or sugar or both. But from that point on I don’t think I’ve had many mornings in my life without caffeine. Fast forward decades. I began offering DNA testing for clients who really wanted to deep dive into their genetic predisposition for disease, identify how they can exercise and eat most optimally and have the optimal expression of their genetics by changing daily habits. I never share something I haven’t used first. So, in addition to information like I do better to include a higher percent of endurance training than others, I do well with a slightly higher carb count, and I’m predisposed for obesity, I also learned I metabolize caffeine quickly. A coffee-drinking girl likes that! But, it doesn’t mean it doesn’t or can’t spike a mid-life woman’s blood sugar or wreak havoc with her gut. If you regularly have more than 300 mg caffeine a day more isn’t going to give you an ergogenic aid nor will what you’re having already. Your body has adapted. Is it better to have that prior to exercise? Possibly, so you can metabolize it. For some though it makes you jittery or negatively impact your blood sugar during exercise. If you tolerate caffeine, don’t have much regularly or have it infrequently within 30 minutes of exercise, it can boost fat burning. It enhances fatty acid release. But… this is the downside of coffee 58% of coffee contains mycotoxins. These nasty compounds grow from mold on beans in various stages of production. Mycotoxins can lead to, among other things, common symptoms of menopause (so be hard to sort): Brain fog Food sensitivities Gut issues not previously there Unexplained weight gain Mood disorders So, it’s one reason I made the switch to Danger Coffee. This is another. Minerals. When a habit you already have can get an upgrade and first, no longer give you gut issues and make you feel guilty about it, and also ADDS minerals to your body, then its double good. Most of us – 70% – are deficient in minerals – actually 70-80% deficient in some. Important things in small amounts make the body run well. Dave Asprey has taken the opportunity to make a habit we already enjoy and load it with minerals good for us (while also removing risk of mold – bad for us). Is Coffee Good or Bad For You? So when the age-old question, is coffee good or bad for you comes up, the answer is, it depends. What kind are you drinking? Consider this. If you’re using coffee as an ergogenic aid, or one to help you get through a few more hours of fasting, you’re doing both for health right? You want better exercise results. You want longevity benefits of fasting. So why would you add a coffee that may have mold or isn’t tested and openly talking about these issues? So many things we do daily – like exercise, stress, over-the-counter medications, Rx, conditions or conditions/disease – deplete our minerals. Soil is depleted and so then the plants and animals that feed off plants are lower in mineral content. So even with a healthy diet, we likely can’t consume all the minerals we need in food alone. Making the most of what you do consume is important. Two of the compounds in Danger Coffee actually benefit the gut. This has been a game changer for me. If you’ve listened for a while you know most mornings for 3 years now, I’ve started with matcha. Like almost entirely kicked coffee to the curb. Til now. The reason was twofold: gut health and cortisol. My gut feels good on Danger. I still am a matcha fan and yet, I’ll decide what to drink now based on how I feel and what I’m doing in the morning. I’ve got options. The Last Downside of Coffee If you’ve got adrenal fatigue and you’re relying on it, giving it up can be one of the ways to accelerate healing. Your cortisol levels rise, so too does blood sugar. Now, we’re all doing that to some extent. You may be in a position to tolerate it. Cortisol is used as energy for exercise. Thus, if you’re using it strategically, and not abusing it, this can work. If you’re coasting til noon on coffee (through a period of time I find most women in our community do well to break a fast and get a high dose of protein in)… You could also be inhibiting your thyroid, the master metabolism gland. Some women can absolutely tolerate it. During phases of your life you potentially could. What we each have to assess is whether it’s working right now or now. One thing is for sure, if you drink it, do so consciously deciding on the type and timing. Resources: Danger Coffee: https://www.flippingfifty.com/givedanger Code: Flipping50 Matcha: https://www.flippingfifty.com/piquetea 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Is My Coffee Habit Making Me Fat? | Women in Menopause https://www.flippingfifty.com/coffee-habit/ What Is BioHacking? | Women’s Health https://www.flippingfifty.com/what-is-biohacking/

Feb 6, 2024

It’s time to stop holding back and start sharing your crazy unique gifts. But it’s hard, right? What will people think? How do you put yourself out there at a time when very possibly the myriad of changes in your life shake your confidence? It’s always my hope that the strength you gain from lifting weights is far deeper than muscle. It’s confidence, it’s inner strength, it’s having a voice and strength to walk away when needed. This episode is unique and I can’t wait for you to listen to this intelligent gifted guest who’s interviewing experts to reveal and uncover perimenopause informational gaps and provide solutions, or at the very least allow her listeners to make informed decisions. My Guest: Ann Marie McQueen is a digital journalist, podcaster, former national columnist and founding journalist at The National Newspaper, who has split her career between North America and the Middle East. An early adopter and disruptor, she is the founder Hotflash Inc, a global platform providing evidence, expert and experienced-based information, inspiration and entertainment via newsletter, podcast, social media and more for women who are going through peri/menopause. Questions We Answer in This Episode: What inner fears and conditioning have you had to overcome to put yourself ‘out there’? What concrete steps have you taken? How do you handle fear? What do you think holds most women back? Why are you always talking about menopause? How did that become your focal point? Connect with Ann Marie: Website: https://www.hotflashinc.com/ On Social: Instagram: https://www.instagram.com/hotflashinc/ LinkedIn: https://www.linkedin.com/in/ann-marie-mcqueen-0619346/ Threads: https://www.threads.net/@hotflashinc TikTok: https://www.tiktok.com/@hotflashinc?lang=en X: https://twitter.com/hotflashinc Other Episodes You Might Like: Midlife and Swinging For the Fence https://www.flippingfifty.com/swinging-for-the-fence/ Midlife Changes with Intermittent Fasting Expert Gin Stephens https://www.flippingfifty.com/midlife-changes/

Feb 2, 2024

Whether it is the beginning of the year or a new season or you’re listening later to this episode, cleanses and detoxes are prevalent topics. Do you need a detox? I may have answered that very differently 10 years ago. This episode follows two recent episodes on detox and answers some of the questions from our community about what it is why it might be needed and it’s not what you think. But once you know something you can’t go back. In the last two years, I’ve done 3 liver detoxes. I have a recent episode on biohacking, and admit I have disliked the word hacking forever. Yet, many of us are biohacking as we gain insight into the what and why of the body. We didn’t label it. We do elimination diets, we sauna, steam, sweat, and those all help us naturally detox. But does the body need a detox boost from time to time? And if so why? Why am I answering this question? Because when a woman asks, why am I gaining weight when I’m doing everything right? Or someone asks why they can’t lose weight… I’ve had to have an explanation for that. While the After 50 Fitness Formula and Flipping 50 methodologies taken from science can support an updated version of “healthy for you” that replaces healthy for all, there are stubborn cases. I’ve witnessed them for 40 years. And would say, I’ve had to solve my own mysteries along the way- this last 5 years more than ever. Many fitness pros do and it’s what leads them to the Flipping 50 Menopause Fitness Specialist. Questions We Answer in This Episode: What is detox? Do you need a detox? What could interfere with natural detox? How can we support our natural body detox processes? What is a detox experience like? Is there a difference between a cleanse and a detox? What is Detox? A process of clearing toxins out of the body. The body does it well automatically. Except at a tipping point. Tipping points are one cause of cancer. Combine genetics, and don’t blame your parents – we all have potential cancerous cells within us but they don’t all express – with two other factors.. The saying goes, genetics may load the gun but lifestyle habits pull the trigger. And the environment is the third. So consider this, maybe genetically you’re more predisposed. Your environment is contaminated, because say you live in a location where air quality or water quality is loaded with heavy metals and weren’t aware of it. And let’s say in effort to do the right thing you clean within an inch of your life and always have. But if this was true before toxin-free products were even discussed and you’ve used all kinds of products promoted to kill germs, eliminate odors, sanitize your kitchen where you eat, the bathtub where you and your family bathe. This could be enough to reach a tipping point. When families endure cancer, they begin to learn this. Often before that, we ignore or figure that it’s just someone trying to sell us a product or service. We collectively ridicule something that we aren’t ready to accept. If it’s too far from beliefs we’ve always had, it feels threatening. That’s often the human reaction to something. Judgment. Skepticism. To anything that makes us uncomfortable with knowledge we thought we had, about habits we thought were good. When those are challenged we first get defensive. Curiosity isn’t unfortunately our first response. But the heavy metals in your fillings, from tuna or other fish high in mercury, in drinking water; chemicals in cleaning products, hair and body products, things we’ve thought were good like fluoride in drinking water… and the BPA in plastics we all not only ate food or drank from but often also microwaved food in and stored it for days in the refrigerator. That’s just the tip of the iceberg. Toxins make fat loss hard and are hormone disruptors. Tweet What Could Interfere with Natural Detox? Your body can deal with toxins. But one way is removing them from your bloodstream and storing them in fat. That makes fat loss hard as the body is reluctant to release these stored toxins. One reason the process gets interrupted is the combined overload mentioned above and too few ways to eliminate toxins. If you’re not regularly sweating, during exercise, and also in sauna (preferably infrared sauna), or pooping daily at least once, supporting yourself by drinking purified water and including plenty of fiber in your diet, natural detoxification is limited. If you continue exposure to processed foods, sweeteners, polluted water or air, or have a mouthful of old amalgams, you’re making it harder to detox. Even eating what seem to be healthy foods, that aren’t for you, can contribute to this disrupted detoxification because your body isn’t processing them well. I didn’t understand the mechanism behind this and if you have a queasy stomach, you may want to turn this off. I’ve vomited directly onto my laptop keyboard while drinking a really poor coffee choice. You may wonder why I talk about clean sources of matcha and coffee ? It matters. Even if you’re getting away with it, doesn’t mean there isn’t damage being done. If you have 95% of everything well, missing a step may not be a problem here and there. But when your body becomes loaded down, even with those of us that live health-consciously, your body will rebel somehow. I put together a list of things I did last year, and among them: 182 gallons of drinking water 109 Epsom salt baths 730 mugs of matcha 500+ showers Considering that, first and foremost, what if my drinking water or tap water is contaminated? Fluoride, chlorine, or I was drinking out of plastics, soaking in water regularly? What if I wasn’t careful of my matcha and was drinking mold and heavy metal-laden green tea? I’m doing those things every single day. BTW: I choose PIQUE and you should too! If you’re a coffee drinker – I do recently more too – because I’m drinking a coffee designed to NOT have mold(common) and infused with minerals and electrolytes. Try it yourself here . I also had a water filter system installed for the entire house and for drinking water. It took three times for me to roast a pan of veggies, eat them and almost immediately, get nauseous and throw up to put the clues together. It was the food for sure, specifically sulfurous foods. That I ate often: broccoli, brussels sprouts, cabbage, cauliflower, onions and garlic. Just to name a few that I eat often in copious amounts. Now, sulfur can be good for the body, but if something else is off, it can trigger the issues like I’ve described. It’s not about eliminating those foods 100% all the time. It’s about fixing the root cause of the problem. Why Would You Need a Detox? Here’s what I find is the kicker; signs you may need a detox mimic many signs of menopause: Weight gain Inability to lose weight Bloating, constipation, diarrhea Puffiness Lethargy and fatigue Insomnia Elevated Cholesterol Water retention Headaches Skin rashes, acne Moodiness Unstable blood sugar or insulin resistance So it’s not a coincidence. At a time when your hormones change, you tolerate things less well. Your body has the hormetic stress of the phase of life you’re in, and possibly can’t work as hard to process all the toxins from your past and present as well. How can we support our natural detox processes? How Your Exercise Supports Natural Detox – Podcast Episode First and foremost, start exercising regularly if you’re not already. Exercise moves everything so your circulation, respiration, digestion are all enhanced. You’ll sweat, expire and eliminate toxins better. The lymphatic system is a part of that and you’ll hear more about that in the podcast on natural detox with exercise. Natural detox occurs with the liver first every day. It filters everything. But if it’s on overload as from above it can’t do the job. There’s three ways to lighten the load. First, reduce exposure to toxins. Second, reduce the load on the body. Third, support the key ways toxins are eliminated: pee, poop, sweat. If you wanted to do a natural 3 day detox you could: Upgrade all the products you use on a daily and weekly basis. Perfumes and fragrance in lotions and shampoos are toxic, so look everywhere. Eliminate foods you know are toxic for you – processed foods, those with preservatives/additives, use organic, alcohol and sugar. Eat lighter with soups and smoothies or cooked veggies to reduce digestive stress. Consider intermittent fasting for a longer period of time. Move but don’t do strenuous or long intense exercise during this time. Get lots of rest. Drink lots of pure filtered water, increase your fiber intake, move regularly, or sauna. My detox experience? In order to support detox for something specific like mold exposure – I used glutathione and Charcoal. In order to do a liver cleanse I took supplements with scalar frequency and those that helped me intermittent fast with some boosted benefits for the body’s own rejuvenation. Inside the Flipping 50 membership, we regularly do a self-directed kickstart. This is just a very simple elimination of food sensitivities, awareness of other toxins in your environment, knowledge of how to support your own system and tracking progress start to end. But sometimes it takes more. I’ve done a liver cleanse with Sara Banta of Accelerated Health Products. I’ve done this three times now and it gets easier each time and I’ve learned so much. Look, I don’t like “cleaning myself out.” But this recent process was so easy compared to previous flushes. I’ll do it again sooner than I have before. She made the final stages so much easier. Perhaps I’m less distracted than I’ve been for a decade too. The entire process was just simpler and smoother. The exposure to amyloid proteins and spike protein that are real for all of us who regularly think of chicken and turkey, not to mention the post-pandemic status whether or not you chose to do a poke. For me, the final cleaning out was no less pleasant but it also was a huge eye opener about what’s going on in my body, why I have felt less than 100%. And for those of you that “do well.” In fact, if you do better than most, it’s all too easy to settle and tell yourself what others are telling you: you do so much, I don’t know how you do it… I know you! But stop… if you don’t feel 100%, you’re not. End of story. Dig for why. In show notes I’ll share how to get access to Sara’s next cleanse. She does them monthly, with a coaching group where she answers questions, a very complete pdf, as well as videos to explain what and exactly how to do the cleanse. If you choose to do it, I’ll support you in any way I can too. I’ll share the other ways I detox every day and week of the year with my coffee, tea, and sauna and inside our member’s area for our members, you’ll be able to search for detox options to DIY or with our other members. Resources: Ascent Liver Cleanse & Liver Flush: https://www.flippingfifty.com/cleanse My Matcha: https://www.flippingfifty.com/piquetea My Coffee: https://www.flippingfifty.com/givedanger CODE: Flipping50 My Sauna: https://www.flippingfifty.com/sauna [I have a solo] Other Episodes You Might Like: How Your Exercise Supports Natural Detox https://www.flippingfifty.com/exercise-supports-natural-detox To Detox and If So How to Detox: Midlife Woman to Midlife Woman https://www.flippingfifty.com/how-to-detox/

Jan 30, 2024

Every once in a while inspiring stories come across my desk and I’m so excited to share this episode. Author, Lauren Hurst - who calls herself not an author - wrote a book about older athletes sharing their path and performance.. Some of which will blow you away. I’ll link in this episode to a previous episode with the hosts of the Huntington World Games in St George Utah. We’ve had some amazing examples of athleticism in our lifetime. Yet, too little. We hear of 103 year old runners because there are so few. Yet, we don’t think we’ll be doing that at 103. Many 52 year olds think they are too old to run any more. It’s not necessarily age. And maybe running isn’t or wasn’t even your sport. But something might be. This episode is for anyone who needs to hear it’s never too late. Lauren Hurst is the author of North of Forty: Inspiring Stories of Older Athletes . Lauren is a lifelong competitive athlete and independent personal trainer. She has trained clients of all shapes and ability levels from ages 7 to 96, and currently specializes in clients over 60. She holds a BS in Corporate Fitness from Central Connecticut State University. Throughout her athletic career, Lauren has been a competitive tennis player, swimmer, bodybuilder, martial artist, runner, duathlete and triathlete. Questions We Answer in This Episode: You describe yourself as “not an author”, what made you decide to take on this kind of project? Can you share a few of your favorite stories from the book? Having spoken with so many incredible athletes and hearing about their struggles and how they have adapted as they’ve grown older, has this experience changed the way you think about your own competitive and athletic goals? What did you learn that surprised you? What advice would you give someone reading the book (maybe someone who is older and doesn’t think of themselves as athletic!) who’s inspired to get more fit? How can they make that happen for themselves? Connect with Lauren: Website: http://www.northfortyfitness.com On Social: Facebook: https://www.facebook.com/northfortyfitness Instagram: https://www.instagram.com/northfortyfitness/ Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip North of Forty: Inspiring Stories of Older Athletes https://www.amazon.com/North-Forty-Inspiring-Stories-Athletes/dp/B0CHKTLY1J Other Episodes You Might Like: Tokyo Olympics Lessons on Aging and Strength| Flipping50 #471 https://www.flippingfifty.com/tokyo-olympics/ The Senior Games | Off The Scale and Onto a Starting Line https://www.flippingfifty.com/senior-games/ How to Change the Way You Age | Bolder is Better https://www.flippingfifty.com/growing-bolder/

Jan 26, 2024

You lift the weights, drop the collagen in your coffee and hydrate like it’s your job but still with the toned muscles see loose skin. A female scientist may have the answer for crepey skin. In 2018 I received hundreds of applications for the Flipping50TV show https://www.flippingfifty.com/flipping-50-tv/ . Popular questions made it to the show. The 18th episode (of the 39 done in 3 seasons) was literally about crepey skin. In the letter it was from a woman who’d experienced significant weight loss, yet her loose skin was an issue. She’s not alone. Even without weight loss, at some moment post menopause when that estrogen needle bonks, almost all women notice a difference. But some seem to have it figured out. Not all women 60 or 65 or 70 have the same skin. So what’s the difference? Lifestyle habits matter. And for secret weapons, this episode shares a relatively new discovery. Tackling the Solution for Crepey Skin In this engaging podcast episode, Dr. Alessandra, the Co-Founder and Chief Scientific Officer of OneSkin, dives deep into the world of skin longevity. A Flipping 50 TV Episode Offers a Solution for Crepey Skin: My Guest: Dr. Alessandra is the Co-Founder and Chief Scientific Officer of OneSkin, a disruptive and fast-growing skin longevity company developing products to address the root causes of aging so that skin functions, feels, and appears younger. The company was founded by a team of 4 female PhD-level longevity scientists with 15+ years of experience in stem cell biology, skin regeneration, aging, and bioinformatics. They started building a skin aging platform to validate products in the market. After they discovered that many anti-aging skincare products are not only ineffective but often accelerate the aging process and compromise skin’s health, they set a screening platform to identify new molecules that could target the root causes of skin aging. Dr. Alessandra led the team that identified the OS-01, the world’s first cosmetic peptide that reverses aging at the molecular level, showed significant improvement in skin health and appearance in 100% of users, according to a third party clinical study. OneSkin has gained recognition from key opinion leaders in longevity science, including foremost authority on biohacking Dave Asprey, world-renowned aging research doctor David Sinclair, and Tony Robbins. They have also been featured in many leading media outlets like CNN, Forbes, LA Weekly, and US Insider. Dr. Alessandra holds a Master’s degree in stem cell biology and a PhD in skin regeneration and tissue engineering from the Federal University of Minas Gerais in Brazil. She led the OneSkin team that discovered a new molecule, OS-01, capable of reducing the skin’s biological age. Dr. Alessandra is also the co-inventor of five patents and has published 20 peer-reviewed papers in scientific journals. Questions We Answer in This Episode: What are the greatest contributors to skin aging – and do they differ from aging in general? You also discovered that certain products on the market targeting women actually accelerate aging – the very ones we’re putting on our skin to help .. every woman listening wants to know if she has something on her bathroom counter that accelerates the aging process! The skin aging science behind OneSkin product results such as improving skin barrier, evenness, elasticity, reducing wrinkles, and ultimately, the skin biological age. What prompted you to move from academia (college, Master’s, PhD, and post-doc) to running a disruptive startup? that aims to be the first to deliver true skin rejuvenation. How did the discovery or development of OS-01 happen? How old are you and how have you personally used the products? Did you first begin to experiment with your own skin? How do you use the products? Connect with Dr. Alessandra: Website: https://www.flippingfifty.com/oneskin On Social: Facebook: https://www.facebook.com/OneSkinTech/ Instagram: https://www.instagram.com/oneskin.co/?hl=en YouTube: https://www.youtube.com/channel/UCvNUO9jiMfYy2kCVUNj8pNQ?app=desktop LinkedIn: https://www.linkedin.com/in/alessandra-zonari-80262258/ Resources: OneSkin: https://www.flippingfifty.com/oneskin Other Episodes You Might Like: Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Acne in Menopause? How to Deal with It | Interview with a Skin Expert https://www.flippingfifty.com/acne-in-aging-and-menopause/

Jan 23, 2024

Time to get your best sleep in midlife (and later)!! You’re going to hear about thought restructuring, placebo effects, and how to improve your days by improving your nights. Does sex before bed improve your sleep? What do you do if you’re waking at 2 or 3 am? Why might you be waking at these times and why does the frequency of wake ups increase? Need Tips on Sleep? My free Sleep Yourself Skinny eguide My Guest: Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life. Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. Questions We Answer in This Episode: What are the most powerful (and free!) sleep tips for women in midlife? What’s the best way to deal with midlife insomnia? Why are more women (vs. men) having problems sleeping in midlife? What’s causing my 3am wake-ups and what can I do about them? How important are morning/evening routines for sleep? How helpful are wearable sleep trackers? Connect with Morgan: Website: https://www.morganadamswellness.com/ On Social: Facebook: https://www.linkedin.com/in/morganadamswellness/ Instagram: https://www.instagram.com/morganadams.wellness/?hl=en Other Episodes You Might Like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: https://www.flippingfifty.com/lose-100-lbs/ 7 Expert SLEEP TIPS for Good Nights and Great Days: https://www.flippingfifty.com/sleep-tips/ Exercise and Sleep in Menopause | Hormone Balancing Tips: https://www.flippingfifty.com/sleep-in-menopause/

Jan 21, 2024

For the ultimate tips on longevity in women 40 and over we’re diving into whole body vibration in this episode with a spokesperson and brand ambassador for Power Plate. Did you know whole body vibration was first used by astronauts to essentially add protection of bones when in space? Did you know the brand I use, Power Plate, has been available for 20 years? My Guest: Caroline Pearce, a former international heptathlete and bobsledder for Great Britain, seamlessly transitioned into a successful career as a TV presenter, reporter, commentator, and event host. Holding a First Class Honors Degree in Sports Science and a Master’s Degree in Nutrition and Exercise Physiology from Loughborough University, she is also a published author and a go-to fitness and nutrition consultant. Currently a leading host and reporter for TNT Sports UK, Caroline presents pre and post-fight shows and interviews on the Ultimate Fighting Championships (UFC) and boxing. She has also served as a host for ESPN, Fox Sports and NBC Sports. As a fitness and health expert with over 15 years of experience, she is an author, produced an award-winning DVD fitness series, and content contributor. She is here because of her 20 years as a master trainer specializing in Power Plate whole body vibration education. Her extensive athletic career includes achievements as a national heptathlon champion and silver medallist in the Long Jump. Caroline represented Great Britain in the European Cup Heptathlon Team and later joined the Great Britain Bobsleigh team competing at the World Championships. As ‘Ice’ on the revival of ‘Gladiators,’ she became a fan-favorite, showcasing her prowess in sports-entertainment. Power Plate - use CODE: Flipping50 Questions We Answer in This Episode: Tell us how old you are? First, how did you go from a long jump medalist to spokesperson for Power Plate? What’s the relationship there? That said, let’s talk about the results and kind of exercise you were doing for rehab that gave you such great results? Any studies that stand out for you- one for me is the activation of the lateral quad at 138% greater rate compared to the same exercise off? Let’s review the Hz and the Amplitude settings and discuss what they mean and why it’s important and related to results. This audience is focused on bone loss prevention or reversing and the research on bone density benefits with WBV/Power Plate have been extremely impressive and hopeful – what protocols are you seeing greatest benefits from? Let’s talk research on weight loss and particularly visceral belly fat, given it’s such a high risk factor for disease and many of our listeners, whether weight is or isn’t an issue are dealing with belly fat, blood sugar issue and insulin resistance as a part of pre-diabetes The reduction in the appearance of cellulite I want to say is not why 95% of my audience would invest in Power Plate, yet no listener is going to object to that extra bonus! Say more about this Let’s talk about benefits for those least active and or for those times inactivity has a reason- injury healing, lymph stimulation What might be common mistakes women may be making with their WBV? Connect with Caroline: Website: https://www.carolinepearcetv.com/ On Social: Instagram: https://www.instagram.com/carolinepearce/ https://www.instagram.com/powerplateusa/?hl=en Resources: Power Plate: https://www.flippingfifty.com/PowerPlate CODE: Flipping50 Other Episodes You Might Like: How Your Exercise Supports Natural Detox https://www.flippingfifty.com/exercise-supports-natural-detox

Jan 19, 2024

Exercise both directly and indirectly influences detox. Exercise increases respiration, circulation and sweat production. Exercise [in the sweet spot] also improves digestion and elimination so the toxins released can be removed. Exercise stimulates the lymphatic system (an integral part of the immune system for removal of metabolic waste and toxins). The Lymphatic system relies on muscular contractions and body vibration to move fluids through the body. Indirectly exercise supports natural detox by being a catalyst. Working out often helps increase water intake, improve nutrition choices and sleep. Are Some Exercises Better at Supporting Detox Than Others? Look, any movement and regularly doing so, even gentle yoga and walking support circulation. If you’re able to exercise more intensely and sweat regularly your circulation is going to benefit more. Be mindful, this isn’t a “more is better” thing. We need to move daily, and as much as more intense exercise will indeed get muscles and heart pumping to greater extent, we also need rest and recovery. But there are movements traditionally suggested for lymphatic drainage and you may wonder why. Here are two: Movement like rebounding which has been found to be good for lymph stimulation. Here’s the mechanism behind it. Rebounding causes the valves in the lymphatic system to open and close simultaneously increasing lymphatic flow by as much as 15% 2-3 minutes once or twice a day with feet staying in contact with surface Lymphatic flow requires 1) muscular contraction from exercise and movement, 2) gravitational pressure, and 3) internal massage to the valves of lymph ducts. Rebounding supplies all three methods of removing waste products from the cells and from the body. The gravitational pull could be provided from many exercises, but with rebounding repeated gravitational pull is provided rapidly over and over with landing. However, there is not a lot of science suggesting that lymphatic drainage is indeed improved by rebounding. A small pilot study of 7 in 2018 seemed positive but with women with lower limb lymphedema. Whole body Vibration Exercise Supports Natural Detox Whole body vibration activates 95% of the muscles in the entire body, creating a full-body circulation and lymphatic flow. This vibration therapy is better than massage because it uses the body’s natural muscle movement to ensure full-body lymphatic drainage. The high levels of muscle contractions you’ll experience on a Whole Body Vibration plate stimulate the lymph to FLUSH toxins by moving the lymphatic system, without more strenuous exercise. Even a short, seemingly light exercise session does this. Lymphedema.net suggests a Hz of 10-30 for lymphatic drainage. Another site suggests 30-50 for optimal muscle stimulation. And 30Hz has been used in bone health studies successfully enhancing bone density. The WBV I use is a Power Plate Move . It’s a Medical Device Directive (MDD) Certified Medical device as well as a Class 1c US FDA-registered device. Could Exercise Sabotage Your Detox? Exercise mistakes might limit the positive effects of exercise on detox. Exercise is stress and too much stress will backfire. Exercise causes inflammation. The inflammatory response to exercise supports a body’s resilience – to stress and infection or illness. But if you are already at a tipping point for your body, that additional inflammation may put you over the edge. That is if it’s too much for you at the moment. That doesn’t have to mean you’re attempting a marathon. But if you’re already under stress, trying to maintain the same exercise you do when you’re fully healthy and energetic, could be wrong. Heads Up: There are Critics You’re going to read critics of the concept of lymph drainage. Be prepared! But I think for many of us, lymphatic drainage isn’t the #1 reason for purchasing a whole body vibration tool. Even if lymph drain is a key benefit for you, it may be the bone density that is life saving because it’s as a result of the treatments that were necessary. We all are going to have to continue to filter. References: Effect of 6-month Whole Body Vibration Training on Hip Density, Muscle Strength, and Postural Control in Postmenopausal Women: A Randomized Controlled Pilot Study. Journal of Bone and Mineral Research, 2004 Mar 22:19(3): 352-9. Epub 2003 Dec 22. The Effect of Whole-Body Vibration on Lower Extremity Skin Blood Flow in Normal Subjects. Medical Science Monitor, Vol 13(2) pp. CR71-76, 20071. Cugusi L, Manca A, Serpe R, Romita G, Bergamin M, Cadeddu C, Solla P, Mercuro G; Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. J Sports Med Phys Fitness. 2018 Mar;58(3):287-294. doi: 10.23736/S0022-4707.16.06588-9. Epub 2016 Jul 21. PMID: 27441918. Resources: Join the Cleanse: https://www.flippingfifty.com/cleanse Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50 My Whole Body Vibration: https://www.flippingfifty.com/PowerPlate Use Code: FLIPPING50 for a very special offer JUST for Flipping 50 community members. Seeing this Jan 2024? Don’t miss it!! A massage gum PLUS 25% (normally 20% for our community) Other Episodes You Might Like: The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/ Perfection Detox for the Mindset of Midlife Success https://www.flippingfifty.com/perfection-detox/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/

Jan 16, 2024

Wonder how to detox? Or if you even need to? I know my view on this has changed dramatically in the last decade. Once under the belief that our body’s detox naturally enough to do the job, I don’t think that’s the case any more. I think we often need a boost and depending on how clean your lifestyle more or less often. By now you know toxins absorbed by our body because we eat them, breath them, wear them (including fragrances) or have them in our homes or cars… are stored in fat. That makes fat hard to lose. But there’s more to it. Those toxins still do damage and compromise your function. This episode is about how to detox. My Guest: In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show which reaches over 600,000 listeners per month, Sara Banta is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn’t give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. Questions We Answer in This Episode: What are the causes of unexplained weight gain? What are the hidden causes of Insulin Resistance What are the signs of a sluggish liver and how can you repair any liver damage naturally? How are common signs of menopause related to or hinting at a need for detox? How can Detox improve or resolve insulin resistance? How effective will a detox be if you may still be exposing yourself (unintentionally) to toxins? Still have questions on how to detox? Connect with Sara. Connect with Sara: Website: https://sarabantahealth.com https://www.flippingfifty.com/cleanse On Social: Facebook: https://www.facebook.com/acceleratedhealthproducts Instagram: https://www.instagram.com/acceleratedhealthproducts/ X: https://twitter.com/sarawbanta Resources: Accelerated Health Leaky Gut Bundle: https://www.flippingfifty.com/cleanse Other Episodes You Might Like: Perfection Detox for the Mindset of Midlife Success https://www.flippingfifty.com/perfection-detox/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/ The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/

Jan 12, 2024

If you’ve got a belly fat issue you potentially also have a need to balance blood sugar. In this episode I answer a community member question. Community Member Question: “I am struggling with keeping my blood sugar balanced. I am wearing the CGM and it is showing my blood sugar going below 70 many times during the night and 2-3x during the day. Trying to figure this all out. Balanced meals don’t seem to be doing much t o help. Tonight I am having a protein shak e with 40 grams of protein and 30 grams of fiber. Hoping this keeps things more steady overnight and I can get some restful sleep. Not asking for medical advice here, just moral support.” SHE IS JUST RECOVERING FROM AN ILLNESS. While there isn’t necessarily wrong with a 70 or lower at night if you feel fine, crashing during the day definitely raises some questions. Clarified with the individual it was that it down (but not numbers given to what) 2-3 times during the day. How to Use a CGM to Balance Blood Sugar Observe first. Change second. Energy, food, activity, stress and sleep all matter. Did you simply record what is “norm” for you right now? What is your stable energy all day level? CGMs may need to be adjusted or recalibrated to you. Don’t let arbitrary numbers dictate what’s true for you. On the other hand if you feel the highs and crashes, then we want adjustments. Are you monitoring your stress levels and your sequence of food? Sequence can change the impact of a meal by 75%. Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise. Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key. A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar. So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference. Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food. Experiment: In the protein shake you had: X protein X carb X fat. What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio. How to Test to Balance Blood Sugar Levels What happens if you have a PLATE of whole food instead? Salmon Carb in legume soup or bean salad (to bump your fiber) Added fiber to reach same. Then try again … same meal in different order.. Carbs last.. What happens? Testing means you change ONE variable at a time. Keep in mind week 1 should be recording what is your usual habit. Week 2 and so on should be consciously testing ONE thing at a time. Other Factors in Monitoring Blood Sugar Balance with CGM Are you taking High doses of Vitamin C? This can create false reports of blood sugar if you’re using some CGMs. Does this feel right? The monitor may not be functioning properly or require some calibration. Did you know we tend to default to having done something wrong! It’s not always us! Resources: My CGM of Choice: https://www.flippingfifty.com/myglucose Other Episodes You Might Like: Answers to Your CGM Questions: For Non-diabetics https://www.flippingfifty.com/answers-to-your-cgm-questions/ 28-Day CGM Experiment: What I Learned This Time https://www.flippingfifty.com/28-day-cgm-experiment/ Walking Off Weight in Menopause | Controlling Blood Sugar https://www.flippingfifty.com/walking-off-weight/

Jan 9, 2024

How would you like to grow your own food for dinner? Step outside your door or head to a special place on your counter and grab your spinach or microgreens, wash them and enjoy? No matter where you live, my guest today tells us we can do this. I love the idea of pulling it out of the ground and eating it full of nutrients instead of knowing it’s been flown or trucked in, sat in the store and then in my refrigerator… all the while losing nutrients. And of course, that’s if the nutrient density of the soil it was grown in was good to begin with. We’ve got reasons to want better nutrition than we can buy at the grocery store. My Guest: Katie Oglesby is an edible Garden Designer and holistic health coach on a mission to help her clients to stop being passive participants in their health journeys and become courageous, informed advocates for their wellbeing. As a Garden Coach and Real Food Advocate, she fuses the healing power of gardening with the healing power of food-as-medicine in her garden designs and holistic approach to a garden-to-table lifestyle. Questions We Answer in This Episode: What propelled you into leading a gardening? What happens to nutrient density from harvest to the refrigerator or the time we cook it? How easy is it to grow your own salad or herb garden? Do you have tips about growing in seasons? How can you grow in the off-season or small spaces? Why are you a fan of utilizing herbs more and avoiding the spice aisle? Any other benefits of gardening beyond the food density? Connect with Katie: Website: http://autojuvenation.com On Social: Facebook: https://www.facebook.com/katiemoglesby Instagram: https://www.instagram.com/katiemoglesby/ Pinterest: https://www.pinterest.com/katiemoglesby/ LinkedIn: https://www.linkedin.com/in/katie-oglesby-ba582362/ Resources: Garden to Table Guidebook https://katie-oglesby.mykajabi.com/mini-course-guidebook 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/ When Healthy Foods Cause Fat and Weight Gain https://www.flippingfifty.com/healthy-foods/ How Not to Die From Your Nutrition Mistakes https://www.flippingfifty.com/nutrition-mistakes/

Jan 7, 2024

It is possible to boost your metabolism in midlife and it’s probably not going to happen from a diet. In fact everything about a diet will tell your body to burn fewer calories and slow your metabolism and deplete energy. Why do we collectively still resort to eating less? That’s going to be a puzzle to solve for all time perhaps. But perhaps not for you. Because in this episode we talk about a far more uplifting option and honestly we review the reality of eating less and what it REALLY does to your body. My Guest: Nagina Abdullah is a weight-loss coach for women and professionals and founder of the website MasalaBody.com. She coaches women to boost metabolism naturally and simplifies creating a healthy lifestyle, even if they have tried everything. Nagina has a degree in Molecular and Cell Biology from UC Berkeley and has helped over 1200 professional women successfully lose weight. Questions We Answer in This Episode: Why diets no longer work, and why what worked before stops working in midlife How to eat the foods you love and burn fat by adding, pairing, and timing these metabolism-boosting foods The final and important step to sustainably burn fat while getting rid of your sugar cravings for good Connect with Nagina: Connect with Nagina’s 7-Day summit: The Boost Your Metabolism in Midlife https://www.flippingfifty.com/bym On Social: Facebook: https://www.facebook.com/masalabody Instagram: https://www.instagram.com/naginametabolismboostcoach/ LinkedIn: https://www.linkedin.com/in/nagina-abdullah/ YouTube: https://www.youtube.com/masalabody Pinterest: https://www.pinterest.com/masalabody/ Resources: Boost Your Metabolism Conference: https://www.flippingfifty.com/bym Other Episodes You Might Like: Holding on to Metabolism Boosting Muscle in Menopause https://www.flippingfifty.com/muscle-in-menopause/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/ How Not to Die From Your Nutrition Mistakes https://www.flippingfifty.com/nutrition-mistakes/

Jan 5, 2024

This episode kicks off the New Year with something we seem to all be so interested in, right behind belly fat, and that’s longevity. Is it just me or is it even 30-somethings now trying to reverse aging? Unpacking all that this is and isn’t could be a philosophical episode all on its own. Instead, I’d thought we’d take a look at 4 ways testing your longevity is possible, at home. Now, these tests are not fool-proof. And if you have an old injury or condition, you won’t be able to do one or more. Yet, say some of the researchers, that’s the reason to pay attention – close attention – to the things you can control! So, knowing is good. But also.. Please… don’t let this discourage you. It’s not too late. An article in Inc. magazine got my attention the other day. Apparently a 60-year-old startup founder is 3x as likely to found a successful startup as a 30-year-old startup founder and 1.7 times more likely to have it wind up in the top 0.1 percent of all companies. You can’t do that – or anything meaningful – sick, old, tired or with stale ideas. So whether you’re one of our healthpreneurs or not, you’re at an advantage if you’re truly healthy. Can you do 20 push ups? Sit and stand (barefoot on the floor unassisted)? Walk between at a minimum of 3.3 mph? and hang from a pull up bar for at least 30 seconds? You’re not only going to live longer but you can run your business (or family, home and organizations you volunteer for) like a boss. The first quarter of 2024 the Flipping 50 Membership is going to focus on benchmarking, improving and retesting. In addition to testing those progress chart tracking we always encourage (measurements, body composition and objective ratings of our daily health) we’re targeting these. Here’s how you can start this at home! (or inside our membership? Do this with us the weekend of the 13th and 14th! Community Member Question: Intermittent Fasting and Exercise Molly asked, “Debra I have been wanting to incorporate fasting into my health regime. However with your current recommendations of working out in a fed state I have found it is very difficult to get enough protein and to maintain the fasted state. I read the book Feast Fast Repeat and it goes against a lot of the information you recommend. It’s difficult for me to fast for 18 to 20 hours and feel good. Just wondering what your thoughts are on fasting?” Start earlier. That makes it simple! You don’t have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm. Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you’re an active person to do this regularly. Rotate.., 12, 14, 15, 18 …. Rotating the amount of carbs you have also becomes important. Overall, lower than you’ve probably had before in your life (remember when you’d have two bagels at a sitting?) But you might toggle between 50 and 100 grams a day. If you always go long fasting, if you also restrict calories when you are in an eating window, and if you never vary carbs and always go low, you will have no metabolic flexibility. For the majority of humans that just won’t work. Your body is getting stressed by each of those things and never rewarded and replenished. Just where is that energy to do work and fun stuff going to come from? If this was your first book? Keep reading. It’s good but there are dozens of ways to fast. They include just going lower calorie for 5 days (with higher fat and lower protein), and using bone broth or doing smoothies twice daily. There are so many ways to start. But for intermittent fasting to be the goal then starting to extend your overnight fast is the beginning. Hit 12 hours. Try 13 and 14. See how you do. But don’t always do it. Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. It’s not intermittent fasting and exercise. It’s intermittent fasting OR exercise. Which do you need most right now and why? Also relevant: do you have any emotional eating tendencies or a history of eating disorder or diet and binge? If yes, this is a slippery slope for you. (see resources) Testing Your Longevity with 4 Tests PUSHUPS Can you do 20 pushups? For females this is the goal as estimated based on the male-only study finding 40 pushups for men significantly decreased risk of cardiovascular risk. Further, it was a better indicator than sub-maximal treadmill tests. While VO2 capacity is associated with longevity, assessing VO2 max is limited to those first with access to a lab and those highly motivated to endure the discomfort a true test requires. Pros: The push up is a test of multiple things including upper body strength as well as core. Overall, it’s a functional use of the body. If you can do it horizontally, good form and posture vertically is far more likely. Cons: If you’re at all compromised, as many are, with ability to stabilize the scapular (shoulder blades) or with shoulder rotator cuff issues, and can’t maintain good form head to toe the push up can be injurious at worst or increase poor mechanics at best. Flip: I’d much rather that we all could do at least a few pull ups. WALKING PACE Can you walk a pace between 3-4 mph? It’s actually 3.3 that supports bone density, while slower paces don’t. So, there’s that too. If you’re over 60, the effect of slow vs fast walk (at least 3-4 mph) is even more pronounced in reducing all-cause mortality. Like 53% less. Map out a mile of relatively flat surface. Warm up, test your speed. When returning to retest be sure you do the exact same course. Pros: This is directly related to our independence later in life. Being able to walk at a respectable pace (I wouldn’t designate this as fast) is a factor of weight and mobility, muscle and joint and metabolic health. Inability to perform this one already indicates a need to buff other areas to compensate. Cons: If you’re compromised due to a previous injury or a condition in feet, ankles, knees, hips or significantly overweight there is already a limited ability to walk, this test is not a possibility. Next up for testing your longevity is a challenging one!! So I hope you’re warmed up! SIT RISE TEST A study in the European Journal of Preventive Cardiology found how well you do the stand to sit to stand test indicates your risk of mortality. Stand barefoot, cross one leg over the other and lower yourself to a sitting position. Then try to stand back up. Attempt to do so without touching the floor with your hand, knees, elbows, forearms or sides of your legs. You begin with 10 points. Subtract half a point each time you use a body part to shift to one side before levering up. Also subtract half a point if you lose balance. In the study those that scored less than 8 points were twice as likely to die within the following six years. Those that scored less than 5 were three times as likely to die within the following six years. An increase in your score of any kind reduces your mortality rate by 21%. Pros: This requires flexibility, balance, mobility and muscle strength. Any lack of balance, flexibility, strength or being overweight make the test harder. Each of these components is correlated to risk of mortality. Cons: Compromise in a joint that limits the performance of this test may not reveal that some level of these functional components are present in other joints and are evidenced in other activities. You need a tool for testing your longevity with this next test. They aren’t costly and some gyms likely also have them. GRIP STRENGTH In 2018 the grip strength test was determined to correlate to overall body strength and muscle mass. Low overall muscle strength (as correlated with grip strength) is a health hazard to all health outcomes except for colon cancer, prostate cancer and lung cancer. You can buy a dynamometer to test grip or for an easier at home or gym option, hang from a pull up bar. For men 60, and for women 30 seconds is a good target, suggest some researchers. Yet, it’s an increase or decrease that you want to watch. A six-pound decrease (as tested on with the hand grip tool – but that may correlate to any reduced time hanging) correlates with 16 percent higher risk of dying from any cause. To improve grip strength, you don’t want to just work on grip strength however. Don’t go around the house squeezing tennis balls. That’s not really the value of the test. Improve your overall skeletal muscle strength. Other ways to assess total body strength are a one-rep max or estimated 1-rep max by doing a 10-rep max. Grip strength is far less intimidating and less injurious. But make no mistake your bench press, row or pull up, or leg press weight should also be improving. Are You Built to Last (and Love It?) This small battery of tests are simple ways to assess your function. Every test has limitations. You may not be able to do one or more of them. The best use of them is in addition to outcomes like body fat percent (30% is obese), waist girth (for women, 35 inches significantly increases health risk), amount of muscle mass (in pounds or kilograms) primarily to know if you’re gaining, losing or at very least preserving are additional objective measures. You may already be using these without knowing the significance of them. Flipping 50 Members have access to a Progress tracking both objective and subjective measures of progress. If you’re not inside the members area yet with a course, membership, or downloadable freebie, you can start here. https://www.flippingfifty.com/login The point in measuring and interpreting these is realizing the habits you’ve had to this point got you the results you have at this point. If you wish to change the outcome, you change the habits related to them. An injury or condition may have limited your ability to perform a certain test. This awareness can still be an asset if it highlights the need to strengthen other areas of your health span longevity. Need support? Join us for a masterclass Jan 10, 2024 https://www.flippingfifty.com/olderandstronger Resources: Masterclass: https://www.flippingfifty.com/olderandstronger Membership: https://www.flippingfifty.com/cafe Smart Scale: https://www.flippingfifty.com/givescale Handgrip: Power Plate: https://www.flippingfifty.com/powerplate – use code flipping50 for 25% off and free massage gun with purchase References: Araújo CGS, Castro CLB, Franca JFC, Araújo DS. Sitting–rising test: Sex- and age-reference scores derived from 6141 adults. European Journal of Preventive Cardiology. 2020;27(8):888-890. doi:10.1177/2047487319847004 Celis-Morales C A, Welsh P, Lyall D M, Steell L, Petermann F, Anderson J et al. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants BMJ 2018; 361 :k1651 doi:10.1136/bmj.k1651 de Brito LBB, Ricardo DR, de Araújo DSMS, Ramos PS, Myers J, de Araújo CGS. Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology. 2014;21(7):892-898. doi:10.1177/2047487312471759 Stamatakis E, Kelly P, Strain T , et al Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts British Journal of Sports Medicine 2018;52:761-768. Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341

Jan 2, 2024

Curious about when or how women use CBD to their best advantage? I’ve been using CBD off and on for about 6 years. I originally began after being gifted some products that then loved so much I shared with my mom for her lower back. I’ve used rubs and lotions for recovering from training rides and runs during triathlon training. But I think there are now several indications as well as formats for using CBD that may make your head spin if you’re new to it. So this episode is designed to help clarify as well as to know what’s the difference between all the products you see available just everywhere now? What’s quality vs not really supportive at all? But… there is SO MUCH more in this episode. Get to know your hormones better in the next 40 minutes. I promise. My Guest: Dr. Eric Dorninger ND, LAc is a Registered Naturopathic Doctor and Licensed Acupuncturist. He graduated from Bastyr University ( www.bastyr.edu ), the leading accredited university for science-based natural medicine. Prior to medical school, he received his B.A. in Kinesiology from the University of Colorado, Boulder in 1997. During this time he also finished his E.M.T. (Emergency Medical Technician) training and volunteering at Porter Care Hospice in Denver. This dual exposure of medical perspectives laid down the roots for Dr. Dorninger’s integrated approach to diagnosis, treatment, and healing. In addition to private practice, Dr. Dorninger teaches functional medicine for Apex Energetics. Questions We Answer in This Episode: You have a very unique background, as a kinesiologist and the EMT and hospice time. How did that combination give you a unique perspective in understanding needs of and treating patients? How long has CBD been used as a wellness tool? There are a lot of products out there. How does a listener distinguish between quality and marketing? How does CBD work in the body? What is the science? How do you most often use it yourself or with patients? How do you specifically see CBD as a supplement that works for adults age 50+? Where have you seen CBD as most beneficial for your patients? Tell us more about CBD and sleep. Connect with Dr. Eric: On Social: Website: https://www.bluesky-cbd.com On Social: Instagram: https://www.instagram.com/drericdorninger/ Podcast: the vitality hour https://www.youtube.com/@thevitalityhour1371 Resources: Blue Sky CBD: 20 % off https://www.flippingfifty.com/blueskycbd Other Episodes You Might Like: Women’s Health Mismanagement: When You Can’t Fire Yourself https://www.flippingfifty.com/manage-health/ Is a Chiropractor in Your Midlife Health Arsenal? https://www.flippingfifty.com/chiropractor-in-your-midlife-health-arsenal/ Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard https://www.flippingfifty.com/bone-coach/

Dec 29, 2023

In this, one of my favorite podcasts of the year, you’ll find all the top 10 podcasts of 2023 as voted by you and downloads. Whether you’re listening from the show notes pages at Flippingfifty.com, on iTunes, iHeartRadio, Spotify or any of 80 other platforms where this 10 year old podcast appears twice weekly, I am grateful for you. My hope in starting this, which is my second podcast, in case you didn’t know. The She Means Fitness Business podcast (previously named Voice for Fitness Professionals, and Fitness Marketing Mastery) was the first podcast I began in 2012. So yes, I’ve been doing this for a minute. It’s a lot of episodes, a lot of interviews and a lot of tips considering I’ve done 30 day sprints in 2020 even with a daily episode for the business podcast, weekly I provide two episodes a week each, and occasionally a bonus episode. I’m a teacher and my goal is to use that sense of answering questions before you know to ask them in episodes where I’m diving into a topic based on a listener’s question or I’m interviewing someone like Dr. David Rosensweet, Gin Stephens, or hosting a group of over 60 bodybuilders. I can’t wait to spend more time with you in 2024. If you love the podcast you also may be interested in the recordings from the 7-day summit I hosted in May 2023. The What, When & Why to Exercise for Women 40+ recording bundle comes with other perks and downloads plus 39 expert recordings on topics directly related to success with exercise over 40. #10 Episode of the Top Podcasts of 2023 Which Hormones Matter Most in Meno(pause) In this episode I breakdown the hormones that impact your exercise needs, need-not-tos, and discuss some surprising ways to improve exercise benefits that target changes you want in menopause. https://www.flippingfifty.com/which-hormones/ 8/27/23 #9 Build Bone After Osteoporosis Released during October, this episode quickly jumped to a record downloads. We care about bones. We’re confused about exercise and how to get it. This by the way is another reason to grab the What, When & Why to Exercise bundle for discussions with bone health experts like Belinda Beck and Kevin Ellis, as well as gut health expert Vincent Pedre. https://www.flippingfifty.com/build-bone-after-osteoporosis/ 10/17 #8 Midlife Changes with Intermittent Fasting Expert Gin Stephens We’re enamored or confused by the application of intermittent fasting in our everyday lives together with exercise. This episode shares Gin’s personal journey of weight loss via intermittent fasting to bestselling author and host of multiple podcasts on the topic of intermittent fasting. https://flippingfifty.com/midlife-changes/ 10/24 #7 A Hormone Therapy Roadmap: What, When & Why In all the interviews I’ve done with guests on both shows combined, this is hands down my favorite. The value bombs Dr Rosensweet dropped were unlike any with another hormone expert (and there have been many). For an understanding of hormones, of the what, when and why and dissection of it for YOU and your needs, this episode is a keeper. If I could override your votes this would be my top personal favorite. https://www.flippingfifty.com/hormone-therapy-roadmap/ 11/03 #6 21 Walking Tips | Menopause Q and A Video This I must say is also a favorite of mine! And I was thrilled to have this, and the one preceding it be so popular. We walk. We want to know how it matters or reinforce the walking we do. This one fielded 21 questions from our community about walking. https://www.flippingfifty.com/walking-tips-2/ 8/18/23 #5 Top Podcast Episode of 2023 BodyBuilding for Women Over 50 (and 60, or 70) or Life Building We love to be inspired. This episode is evidence from both sides that women support women more in midlife than ever. The guests in this group wanted to share everything about their own journey. The response from our community and from the video ( found on my YouTube channel ) thanking the women and 100% positive says a lot about how we want to believe if they can, I can too. (and pssst… you can) https://www.flippingfifty.com/body-building-over-50/ 3/7/23 #4 Top Podcast Episode of 2023 Your Best 2023 | A Free Workshop for Women I released this episode that is far more like a workshop Jan 1, 2023. It’s still applicable. It’s multiple hundred dollar value workshop I’ve given live to corporations, women’s groups, and coaching client audiences for 22 years. I gave it to you free. And you loved it. https://www.flippingfifty.com/best-2023/ 1/1/23 #3 Top Podcast Episode of 2023 Weight Management After 50 and Beyond Weight gain in menopause is often a challenge to figure out. Even doctors are not immune though may have tools to figure it out faster. This episode discusses the mechanisms, the default steps we take and how they may backfire so what to do instead. https://www.flippingfifty.com/weight-management-after-50/ 3/10/23 #2 Top Podcast Episode of 2023 Easy Fat Loss for Women Over 50 You’re seeing a theme here already. Fat loss and weight are top of mind for women in midlife. The uncontrollable weight coming on with no notice or reason is a source of frustration for many women in midlife. Even if it’s not weight, body composition or belly fat shift. https://www.flippingfifty.com/easy-fat-loss/ 2/14/23 #1 Top Podcast Episode of 2023 Midlife Weight Loss: Burn Body Fat, Balance Your Hormones This top podcast episode of 2023 says a lot about what our number one concern is. My friend, my hope is for 2024 we put this one to bed along with the sometimes ignored facts that drive weight loss resistance. Exercising in the way we’ve always exercised and eating in the way we’ve always eaten will result in less muscle, more fat, and potentially greater imbalance of hormones causing it all. Spend time with me live. Take $200 off your 2024 retreat attendance by being a listener here or receive a $100 credit to the website for referring any friend to this podcast who joins the retreat using the coupon code: PODCAST This will expire 5 days after this podcast release. Don’t miss the opportunity to spend time with me… both in an immediate consult to discuss your training, the training plan leading to it, the retreat itself and the follow up group check in. Phoenix, Colorado, and Grand Canyon Retreats are all happening and we’d love to have you join! https://www.flippingfifty.com/midlife-weight-loss/ 1/10/23 Resources: Retreats: https://www.flippingfifty.com/product-category/coaching-programs/ 5 Day Flip: https://www.flippingfifty.com/5dayflip

Dec 26, 2023

You’re a pillow talk away from better sleep well rested days. If you’re listening you care about better sleep well rested days. Whether you’re struggling with it, or grateful you don’t sleep is king and queen of recovery and all things functioning well. But this episode goes far beyond our usual layer of sleep. If this is a topic you know and don’t love… this is for you. Be sure you visit show notes today where you can get a link to a 10% off the specific pillow designed to support your neck in ways we address today. As a student of health, fitness, sleep and hormonal health this episode was an eye-opener. Got lower back issues, balance issues, IBS… and there’s more.. It could be the tech neck you’ve got going on. Sinus problems? Maybe it’s time to tune in. My Guest: Dr. Peter Martone is an educator and patient care practitioner who has been focused on improving patient’s biomechanics for over 23 years during his private practice as a chiropractor. Dr. Martone always believed that the structure of your spine affects the function of the central nervous system, and this principle is the cornerstone of his practice. Dr. Martone’s core belief is that the central nervous system controls every function in the human body and in order to be able to express true health you have to keep your nervous system healthy. When your spine falls out of alignment due to poor spinal mechanics, it interferes with the proper function of the nervous system thus throwing the body out of balance. Peter’s mission is to help as many people as possible achieve optimal health function and performance so they can reach their full potential in life. During his 23 years of practice, Dr. Martone found it harder and harder to keep his patients aligned due to the stress of the modern-day lifestyle on their posture. His patients were coming in with the same problems which inspired him to come up with an innovative solution to help correct patients’ spines while they sleep. He worked with designers and engineers to create the Neck Nest, his newest product that helps correct patients’ spines while they sleep. Dr. Martone’s revolutionary concepts are designed to help restore proper biomechanics of the spine by adopting a neutral sleeping position, helping you sleep better, live longer and be healthier. His techniques have been featured on CBS, NBC, Fox News, Dave Asprey’s Upgraded Conference, and over 50 podcasts as he travels the world teaching people how to regain their health by mastering the art of sleeping. Questions We Answer in This Episode: Is there a best sleeping position? How does sleeping position affect your spinal structure? What 3 laws of adaptation are at play while you sleep? How does the body adapt to support vs distraction while you sleep and how does it affect your structure? How are midlife women potentially impacted by sleep? How can someone evaluate if their hormonal system is affected by their sleep position? What 3 systems are specifically affected by forward head syndrome? Connect with Dr. Peter: On Social: Website: https://www.Drsleepright.com On Social: Facebook: https://www.facebook.com/DoctorSleepRight Instagram: https://www.instagram.com/drsleepright/ Resources: 10% off a neck nest (“no code” necessary): https://www.flippingfifty.com/necknest Other Episodes You Might Like: Better Mattress, Better Sleep in Menopause? https://www.flippingfifty.com/better-sleep-in-menopause/ How to Sleep Through Menopause Without Medication https://www.flippingfifty.com/sleep-through-menopause/ Functional Feet for Your Second Half with a Strong Foundation https://www.flippingfifty.com/functional-feet/

Dec 22, 2023

If you are trying to use intermittent fasting and exercise after 40, it’s tricky. You’re choosing to apply two hormetic stressors to a body already under hormetic stress going through physiological changes. We really can separate this into three areas – which might help you understand the dilemma. The benefits of intermittent fasting for women in midlife are potentially many: Improved gut health Autophagy Busting a weight loss plateau/imposing a hormetic stressor Reduced inflammation Yet the midlife hormonal changes mean: Muscle loss(anabolic resistance) Bone loss Adrenal stress Enter optimal exercise prescription unique to midlife and beyond: Support muscle preservation and actually, gain muscle Reverse or prevent bone losses Minimize adrenal stress Community Member Question: Intermittent Fasting and Exercise Molly asked, “Debra I have been wanting to incorporate fasting into my health regime. However with your current recommendations of working out in a fed state I have found it is very difficult to get enough protein and to maintain the fasted state. I read the book Feast Fast Repeat and it goes against a lot of the information you recommend. It’s difficult for me to fast for 18 to 20 hours and feel good. Just wondering what your thoughts are on fasting?” Start earlier. That makes it simple! You don’t have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm. Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you’re an active person to do this regularly. Rotate.., 12, 14, 15, 18 …. Rotating the amount of carbs you have also becomes important. Overall, lower than you’ve probably had before in your life (remember when you’d have two bagels at a sitting?) But you might toggle between 50 and 100 grams a day. If you always go long fasting, if you also restrict calories when you are in an eating window, and if you never vary carbs and always go low, you will have no metabolic flexibility. For the majority of humans that just won’t work. Your body is getting stressed by each of those things and never rewarded and replenished. Just where is that energy to do work and fun stuff going to come from? If this was your first book? Keep reading. It’s good but there are dozens of ways to fast. They include just going lower calorie for 5 days (with higher fat and lower protein), and using bone broth or doing smoothies twice daily. There are so many ways to start. But for intermittent fasting to be the goal then starting to extend your overnight fast is the beginning. Hit 12 hours. Try 13 and 14. See how you do. But don’t always do it. Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. It’s not intermittent fasting and exercise. It’s intermittent fasting OR exercise. Which do you need most right now and why? Also relevant: do you have any emotional eating tendencies or a history of eating disorder or diet and binge? If yes, this is a slippery slope for you. (see resources) To Decide Whether Your Priority is Intermittent Fasting or Exercise Are you inflamed? Need to reduce that and kick up the autophagy? Fasting for a short time may be your priority. But high intensity exercise and fasting long are NOT going to coincide together well. That leaves you energy deficient. That puts you in stress. That causes a loss of muscle. Keep in mind lots of low intensity activity also becomes high intensity as it relates to causing cortisol. Say you’re fasting and going for a significant walk a couple times a day. Not what you want to do. Be kind to yourself. Resources: Stronger: Tone & Define: https://www.flippingfifty.com/get-stronger-2023/ The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Other Episodes You Might Like: Fasting for Women Over 50 | What Is and Isn’t Fasting Q and A https://www.flippingfifty.com/fasting-for-women/ Intermittent Fasting for Women | Health & Wellness | When Yes When No https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Changes with Intermittent Fasting Expert Gin Stephens https://www.flippingfifty.com/midlife-changes/

Dec 19, 2023

Younger for life, how does that sound? In defense of pro-aging not anti-aging and of loving the wisdom and comfort that comes with knowing who you are and aren’t and not having time for silly petty thoughts of worry about what someone might think… this may sound a little contradictory. But I know I like a compliment about my skin or someone saying, I can’t believe it. It’s when you suddenly don’t get that anymore that makes me say, I’ve got to get more sleep! We’re talking about the title of a new book by my friend, Dr. Anthony Youn. To be clear, we’re talking about what’s inside and the basis of everything he does. First, he helps women avoid the knife and surgery. Second, he tries to simplify steps. Let’s face it (see what I did there), there is a dramatic difference in the way people age. From muscle, activity, mindset…and skin. So we know it’s possible to have more youthful looking skin as we age if that’s a choice. Is it alcohol, coffee, sugar, sleep? What are the differences in our behavior – or our skin care routines- that might make me or you look younger than the rest of the class at the next school reunion? My Guest: Known as America’s Holistic Plastic Surgeon®, Anthony Youn, M.D. F.A.C.S is a nationally-recognized, board-certified plastic surgeon. Recognized as a leader in his field, he is the author of the best-selling books “The Age Fix,” “In Stitches,” and “Playing God.” His public television special, The Age Fix with Dr. Anthony Youn, has been viewed by millions. Dr. Youn also hosts the popular podcast The Holistic Plastic Surgery Show. He is the most followed plastic surgeon on social media, with over 4.5 million subscribers on his YouTube Channel and 8 million followers on TikTok. His new book, “Younger for Life” is a complete holistic guide to turning back the clock using the process of Autojuvenation®. Questions We Answer in This Episode: What do you mean by the term Autojuvenation? Can you tell me about the 5 reasons our skin ages? What supplements do you recommend for healthy skin? What is a simple, healthy skin care routine? What are some new treatments people can do at home to make their skin look and feel younger? Tell me about your 21 Day Autojuvenation Jump Start Join the Autojuvenation Jump Start! Connect with Dr. Anthony: On Social: Website: http://autojuvenation.com On Social: Facebook: https://www.facebook.com/dryoun Instagram: https://www.instagram.com/tonyyounmd TikTok: https://www.tiktok.com/@doctoryoun Resources: New Book: Younger for Life: Feel Great and Look Your Best with the New Science of Autojuvenation – January 2, 2024 Dr Youn’s first appearance on Flipping 50TV with skin tips: https://www.flippingfifty.com/younger-looking-skin/ 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Behind the Scenes with America’s Holistic Beauty Doc Now! https://www.flippingfifty.com/beauty-doc/ Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Acne in Menopause? How to Deal with It | Interview with a Skin Expert https://www.flippingfifty.com/acne-in-aging-and-menopause/

Dec 15, 2023

Get ready to optimize your workout after 40. This list of tips comes from a simple round up of tips shared often on social media and that surprise me that we don’t all know this. Yet.. why should you? You haven’t eaten and slept this for 40 years! You haven’t spent every week keeping up with new science, researching the latest peer-reviewed journals and monitoring large groups of women putting to the test of N what science has already proven. No more than I have monitored how much water a ficus tree needs and how to hire a trustworthy landscape company (which by the way, I’ve failed miserably this past year). No more than I have the slightest idea what to do when my garage light is flashing). So… Here's a little roundup from me to you. Optimize Your Workout After 40, 50, 60 or 70 Start prioritizing strength training. Stop doing “cardio.” Stop thinking you have to workout every day. Pay more attention to your energy level, your appetite, your sleep than you do to a number on a scale at first, and maybe later. Throw out any dumb scale you’re still using to weigh and invest in a Smart Scale. Weigh yourself no more than once a week same time and same status and make sure you’re measuring and doing some means of physical fitness testing Warm up smarter. Cool down smarter. Recover smarter: let your body deal with inflammation from your workout for several hours before you interfere with it by introducing cold plunge, infrared sauna, omega 3 fats or a lot of antioxidants (unless you’re “in training”) Train don’t “exercise” especially for you if you’re already tired, limited on time & energy and need to make sure you’re getting quality training AND quality rest Plan Intense Early, Light Late. Fuel before training. Fuel after training. Eat a regular dose of protein at at least 3 meals a day hitting 30 gram minimum (this isn’t a maximum: it’s a start) When tired, appetite is a mess, you’re overly sore or achy, dig into why… not enough recovery, poorly fueled, inflammatory diet? Don’t automatically blame exercise. But do cut back until you figure it out. Make use of biohacking: infrared sauna, cold plunge, electrolytes, intermittent fasting - which can all speed recovery and improve inflammation meaning your exercise can be harder without feeling harder. Stop doing random exercise. Never continue to go hard all the time. Every week should have easy and hard days. Every month should have easy and hard weeks. Some entire quarters may be light (when say, you’re “in season”) Stop thinking you’re burning calories and going to lose weight because of it. You’re trying to optimize hormone balance or you’ll never lose fat weight and keep it off. Find joy in 90% of the exercise you do or how you do it. (Yes you may need to do some part you don’t love in order to keep actively doing the rest). Don’t compare yourself right now to anyone… including younger you. You could be BETTER. Need to Optimize Your Workout After 40? Two options specifically designed to combine the needs of your midlife hormones, your skeletal system, muscular system, history of activity, experience level and give you results you love now and those you’ll thank yourself for later: STRONGER Tone & Define: a perfect start, restart or reset (I’m an 8x Ironman athlete, a 42 year old strength trainer who gains muscle easily and I use this regularly during any given year) The Flipping 50 membership: the perfect way to say yes not just to everything included in that one 12 week program, but get the next 3 12-week programs for the year plus exclusive masterclasses that others pay for, monthly challenges when you want to tune up the core or need to tend to your pelvic floor, and mini courses that give you exactly the information you need to focus on the goals you have right now. Join before rates increase in January to lock in these subscription rates. P.S. If you’re listening and have found value in the podcast please share it with 2 or 3 friends or sisters! I would be so grateful. We need to get on the right track and put an end to the idea that midlife and older women should exercise the same as men, or mice or younger women. While at the same time we put an end to the idea women should gain weight with age and will naturally or should have a healthy percent body fat that is higher. Really? At a time when disease is more prevalent ? That’s crazy but intelligent women often think it’s true. Other Episodes You Might Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A https://www.flippingfifty.com/strength-training-sessions-for-menopause/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453 https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources: STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Flipping 50 Membership: https://www.flippingfifty.com/cafe

Dec 12, 2023

How can stress be a tool for hormone balance? My guest and I dish on the topic of stress in this episode and how you can harness stress as a tool for your hormone balance. Knowing exercise is stress and that may be what led you here, we all have to deal with stress not only of the emotional, relationship, financial type but of the physical kind that comes from sleep deprivation or exercise or skipped, skimpy or less than ideal in some other way meals. My Guest: Dr. Amy Day is a women’s health and hormone expert who has been at the forefront of the natural women’s health movement since 2004 when she received the 4th Naturopathic Doctor license in the state of California. She is a sought-after speaker, the founder and clinic director of The Women’s Vitality Center in Oakland, CA, and creator of The Vitality Club an online perimenopause support community. Using a unique approach called The VITAL Method her team offers care that combines lifestyle counseling, functional lab testing, nutritional supplements and bioidentical hormones to help women 40+ feel great in and about their bodies, and stay vital throughout all stages of life. Questions We Answer in This Episode: Tell us about you and what got you into women’s health Why does stress matter so much when it comes to hormone balance? Since stress is such a big factor in so many people's lives, what can we do about that? What distinguishes eustress (positive stress) from distress or negative stress? When is stress actually a good thing? What do you think are the biggest myths about bioidentical hormones for women? Connect with Dr. Amy: Website: www.WomensVitalityCenter.com On Social: Instagram: https://www.instagram.com/womensvitalitycenter/ Other Episodes You Might Like: Turn Midlife Stress into Strength | Victim to Victorious Author https://www.flippingfifty.com/midlife-stress/ Cortisol Hormone: Don’t let it derail your fat loss efforts https://www.flippingfifty.com/cortisol-hormone/ Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Resources: https://womensvitalitycenter.com/checklist the Hormone Balancing Checklist and join the free online community the Vitality Club. The Upside of Stress - Dr Kelly McGonical

Dec 10, 2023

If you’re struggling with weight loss resistance, a chronic pain or injury or gut issues, there may be a hidden reason for belly bloat and so much more. The answer isn’t more exercise and less food. The answer is something you may not have addressed yet in your life. Warning: this episode talks more about energy (yours) and vibrational energetics and you may or may not be ready for it. I recently have shared several products from whole body vibration, to a skin care system supporting skin quality and collagen, to scalar energy products and found not all of our community is comfortable with them. The first time we hear something new we often reject it. We ridicule it. It’s hocus pocus. Throughout history this has been true. Inventors, creators, innovators of things we now use daily and take for granted were looked at as insane, and ridiculed. Until, they weren’t. It’s then human nature to finally adopt it as our own. If this is the first time you’re hearing about vibrational energy or these concepts, your reaction may be that of skepticism or ridicule. This is a reality for many who’ve had childhood trauma. ACEs is a term given to Adverse Childhood Experiences. The storage of emotions in tissue of the body is not new and is science. Adults with ACEs have life expectancies 20 years shorter due to diseases. My Guest: Jodi Geline is a Health Expert known for helping people age healthier, banish bloat, IBS and other chronic health conditions for good and reclaim their health permanently. Jodi suffered for years with chronic health issues that no doctor could ever fix and with a belly so bloated she always looked 9 months pregnant. Through discovering her own methodology, she went from looking very pregnant to a flat stomach and tapped into the secrets of getting healthier as you age. Jodi figured out how to master her own health and she now teaches others to do the same. Questions We Answer in This Episode: Tell us why you help people with their health and your health journey Why don’t the diet restrictions work Explain how the body holds onto emotions Why doesn’t just food or conventional means work for long term health Connect with Jodi: Website: Heal From Within Series: http://healfromwithinseries.com/dea On Social: Facebook: https://www.facebook.com/GreatHealthMastery Instagram: https://www.instagram.com/jodigeline YouTube: https://www.youtube.com/JodiBarnhart Resources: Discover The Real Root Cause of Your Belly Bloat http://peaceofmyheart.net/quiz/ Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress? https://www.flippingfifty.com/healing/ How Emotional Eating Can Be the Hidden Reason for Weight Gain https://www.flippingfifty.com/reason-for-weight-gain/ Get Unstuck: Mindset Mastery for the Life of Your Dreams | #479 https://www.flippingfifty.com/believe-kerry/

Dec 8, 2023

I’m right there with you. Continuing to do the same thing and expect different results would be crazy. Continuing to do the same thing with a body that isn’t the same as a decade or two ago is insane! So here’s what I’m doing, to help you identify where you may want to shift too! The Basic Workout Changes I’ve Made at 59 Prioritizing strength time vs cardio The difference between the WAY I prioritize strength. I’ve known since I began training for marathons even and more so since I began doing triathlon at 40, that strength was key to success in the event and successfully avoiding injury. What’s different now is that it is the first place I put my energy. It’s not an extra for complimenting the activity or for supplementing it. My activity is built around optimizing: The readiness for the workouts The recovery for the workouts Readiness: I’m not going to go for a 3 or more hour hike the day before a key weight workout. I definitely didn’t do a strength workout for 3 days following the Grand Canyon Rim-to-River-to-Rim hike. There is always fuel (protein) in my system and sometimes there’s also a little caffeine right before a workout to optimize fat during the workout. Recovery: I am consciously taking more rest between hard workouts. Hard being there are multiple sets of low rep ranges and the purpose is true muscle fatigue. It causes more microtearing, more stress to joints. So there’s no guilt over waiting at least 72 hours, and if I miss a workout then, if I’m otherwise active, I accept that this delay is warranted and positive, not negative. More Age-Related Post Menopause Workout Changes I’ve Made at 59 Workout I and II are not exactly the same Weight load Sequence of exercise Type of workout in tune with recovery status Taking Creatine Monohydrate Near My Workout I will take it either before or after a workout, depending on the day. My workload might dictate a workout has to happen a little later, meaning I’ve got to have had a good solid meal before so it will happen in a robust smoothie bowl 2 hours before. If I’m able to pull away from some tasks and workout with just a bit of fuel prior to exercise. Then I will have a post workout smoothie bowl after a workout about an hour. That bowl is loaded with a little fruit, healthy fat, high in protein (40+ grams) and the creatine goes in that. Creatine questions? Avoid Halting the Body’s Inflammatory Response I don’t overdo inflammatory foods or activity directly after workouts. During the pandemic so much of the discussion of health experts was about the immune-boosting effects of .. well, everything. Interestingly, it seems that a huge consumption of antioxidant-rich berries or omega 3 fats too soon post exercise blunts your body’s own immune system from response to the inflammation caused by exercise. You don’t want to prevent some of these good changes from occurring. They will increase your resilience and immunity and ability to self-regulate. So if you’re doing sauna or ice baths, or ingesting omega 3 supplements, you might wait on some of those until later in the day. Ability-Related Workout Changes I’ve Made at 59 Eliminated the high rep low weight workouts There are fewer workouts with 15-20 or 25 repetitions. While they show up (say in this YouTube video for plateaus with arm definition progress https://www.youtube.com/watch?v=YMowolNJb1w ) And for work that might support sport performance or gait improvement, those high reps are often reserved for a single set (drop set or monster set) or for recovery week to reduce stress over all yet provide neural patterning. I often do 5-8 repetitions during the first 3 weeks of a cycle and recovery happens on week 4. Most Strength & Conditioning Coaches observe periodization carefully for programming. It’s how they, and the athletes or clients they serve stay injury-free while at peak performance. The majority of us don’t have a sport in season/off season. Then again you do: more golf or walking in summer months, more indoor training in winter. Possibly more skiing or snowshoeing or for you maybe just a greater focus on strength training, new skills or activities. Changing It Up Having to do a workout with someone else and follow their program, their sequence, their thinking can be a real challenge for someone used to being in control. It is often we who need it most! Have you seen those guys who seem to have been members at your gym forever, they’re always there, yet their bodies never change, and they don’t actually look all that good? I don’t want to be one of those! So whether it’s writing myself a new program or swapping ideas with another fitness pro, (like recently with Helen Fritsch or Natalie Jill who both live nearby) to get out of the routine, is a good idea. Workout Changes I’ve Made at 59 Recap: Make it #1 in my schedule Certainty I’m recovered or I change the workout Enhancing recovery Ditched high reps for no purpose Other Episodes You Might Like: What to know about CREATINE Supplementation Over 50 https://www.flippingfifty.com/creatine-supplementation/ 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ Resources: Stronger: Tone & Define: https://www.flippingfifty.com/get-stronger-2023/ The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ FREE EXERCISE PLANNING over 40: https://www.flippingfifty.com/exercise-planning

Dec 5, 2023

If you know what really causes cancer you can make better daily choices to prevent it or prevent recurrence. My guest today overcame her own cancer 100% naturally. She’s not the only one. Knowing we each have cancerous cells in our bodies that do or don’t express based on our epigenetics or lifestyle choices, can empower us to learn and then choose more wisely. In the first few minutes of this episode you will learn something that will blow your mind. Think of it as what you wish you’d always known about lab testing. Especially if you’re someone who has always been “normal” but gotten sick or didn’t feel well when that’s been true. If you’re still curious about what “functional labs” means and how it makes a difference, we answer that too. This is one to not miss and one to share. We all know someone with cancer. One of my favorite tools to help naturally detox - heavy metals, mold, and toxins in our everyday environment is my Sunlighten Sauna. I bought it as a tool to boost recovery and for pampering and optimal aging. The next year it was a godsend when I was exposed to mold for nearly 6 months. I have a Solo Sauna that’s easy to put anywhere, it’s moved with me twice. Sunlighten also has built-in models my family members use and love. Learn more at flippingfifty.com/sauna My Guest: Katrina Foe overcame her own cancer 100% naturally, and driven by her core belief that the body can heal itself, Katrina went on to become board certified in holistic nutrition trained to read functional labs. As a faculty member at Restorative Wellness Solutions, Katrina teaches other practitioners to interpret functional labs and design individualized protocols. Katrina is also a certified Metabolic Approach to Cancer practitioner, trained and mentored by Dr. Nasha Winters. Katrina addresses the root cause of cancer empowering clients to keep it in remission without fear of recurrence. In her international bestseller, Nutritional Pilates, Katrina offers a framework for whole body health that highlights potential obstacles to wellbeing and provides proven strategies to sidestep chronic disease. Questions We Answer in This Episode: • What are “functional labs?” What do people need to know/do in order to prevent cancer? • How can people find out WHY they had cancer? • Is there one kind of diet ideal for people who have cancer? • What are the most common drivers of cancer? • What are the 10 terrains that are the root cause drivers of cancer? • How do you know if you have a blood sugar problem? • What health issues might be blocking your body from healing? • How to help the body detox and reduce inflammation? Connect with Katrina: Website: hhttp://www.CancerFreedom.com/roadmap-opt-in Katrina On Social: Facebook: https://www.facebook.com/nutritional.pilates Instagram: https://www.instagram.com/katrinafoe/ Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Being Healthy Enough to Beat Breast Cancer: A Trainer’s Story https://www.flippingfifty.com/beat-breast-cancer/ Your Risk of Breast Cancer and Your Hormones https://www.flippingfifty.com/breast-cancer/ Hormones After Breast Cancer? It’s Not What You Think https://www.flippingfifty.com/hormones-2/

Dec 3, 2023

Low libido, sex dysfunction, stress, insomnia, body confidence… we unpack a lot in this episode. Two guests today both specializing in women’s health with specific attention to libido and pelvic floor health show up for this podcast and bring it. Sex dysfunction is no laughing matter for couples who used to enjoy each other and now are finding it’s not the same. Intimacy is a powerful part of health and also anti-aging as you’ll hear my experts talk about. Stay til the end if you want a very juicy Q and A. My Guests: Dr. Diane Mueller is the founder of My Libido Doc, an online community dedicated to helping women reclaim their desire. My Libido Doc provides education, community and health care services for women. Dr. Betsy A.B. Greenleaf, DO, FACOOG (Distinguished), FACOG, FPMRS, FAAOPM, MBA. Premier women’s health expert bringing pelvic peace, hormone harmony, sexy sizzle and crazy confidence to busy women. Dr. Betsy is a best-selling author, award winning speaker, entrepreneur, inventor, and business leader specializing in female pelvic medicine and reconstructive surgery for over 20 years. Questions We Answer in This Episode: What are the root causes of low libido? How is libido related to confidence? Why can menopause can be the best sex of your life? How is libido tied to aging? Is there any direct correlation? Anal sex….safe? Oral sex… safe? Condoms still the best protection? We’re going to still need them in the nursing home? Connect with Dr. Diane Mueller and Dr.Betsy Greenleaf : https://www.flippingfifty.com/mylibido On Social: Facebook: www.facebook.com/mylibidodoc Youtube: youtube.com/@mylibidodoc Podcast: mylibidodoc.com/podcasts Other Episodes You Might Like: Sex and Sports for Women Over 40 https://www.flippingfifty.com/sex-and-sports/ How to Make (Sex and) Exercise More Effective: Pelvic Floor https://www.flippingfifty.com/pelvic-floor-tips/ You Ask Libido and Hormone Balance Qs: Dr John Gray Answers https://www.flippingfifty.com/libido-and-hormone-balance/ Resources: Free Ebook: 5 steps to revive your love life: https://mylibidodoc.com/revive-your-love-life/

Dec 1, 2023

If you’ve looked in the mirror lately and you see something that makes you wonder about surgery or botox and that is just not you, but you’d love a natural facelift with no negative side effects, this is for you. First though, I’m a low maintenance girl. I am also a skeptic. Look, I get access to some truly amazing products and I’ve shared my favorites with you. Today, though I share something that this 59- almost 60yr old face is loving. I started using this 5-6 weeks ago and have seen (and felt amazing results). I know that we are ALL looking for better products and healthier aging and there is no substitute for the real thing. My wish is just a clean makeup-free face that I feel good about. I do wear makeup at times but I don’t want to have to wear makeup to cover up my face. I think you’ll like this! My Guest: Cathy Goldstein, an Acupuncture Physician, founded Multiple Integrative Health Clinics. She has been a columnist for New Vision Magazine and Philadelphia Magazine. Guest lecturer at Jefferson University Medical School. She is a frequent speaker for symposiums and health summits. Cathy is considered a subject matter expert in BioMedicine through Eastern Medicine. She has been an educational instructor nationally and internationally. Cathy has been practicing and teaching alternative medicine for more than 34 years (since 1988). She specializes in Quantum Energy Medicine technology and Body-Mind-Neuro-Psychology. She has trained with world-renowned practitioners and healers and holds advanced anatomy, physiology, and skin science studies. Cathy’s pursuit of functional health stems from her health challenges and frustrations with Western Medicine. She was diagnosed with Crohn’s disease in her 20’s. After multiple hospitalizations and complications, she was still suffering from illness. Cathy began her life path for healing. “I am truly grateful for my experience. I refused to have an illness define me. Through determination, relentless studies, and trial and error, I have been fortunate to enjoy a healthy life with no signs of Crohn’s disease for over 30 years. My commitment is to help and educate patients and colleagues on alternative healthcare and root functional health.” This natural facelift is going to sound too good to be true, but it is everything you want it to be! Questions We Answer in This Episode: What is so different about this product? Tell us about energy medicine and the liquid nervous system I’m enamored with Power Plate, fell in love with Whole Tones years ago, so explain to listeners how these are related and How can vibrational energy restore the fountain of youth How is Tru Energy different? I know my own feelings about this… and they’ve surprised even the skeptic in me (and it isn’t that I don’t want it to work but honestly… that it was this simple.. I love) tell me about other results of raving fans. How soon do people see results with this 7-minute natural facelift? Do they continue to improve over more time? Connect with Cathy: Try It Yourself! I love this 5-part System! https://www.flippingfifty.com/truenergy Don't just take my word for it, though. Check out this video demo and see for yourself how amazing this product is: On Social: Facebook: https://www.facebook.com/truenergyskincare/ Instagram: https://www.instagram.com/truenergyskincare/ Resources: 7 Minute Natural Facelift: https://www.flippingfifty.com/truenergy Power Plate: https://www.flippingfifty.com/powerplate Whole Tones: https://www.flippingfifty.com/wholetones Other Episodes You Might Like: Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Skincare Tips from the Skin Whisperer https://www.flippingfifty.com/skincare-tips/ How to Redefine Aging | Mindset Shifts with Natalie Jill https://www.flippingfifty.com/redefine-aging/

Nov 28, 2023

Many women want to lose weight. To lose weight for active women over 40, they also don’t want performance to deteriorate. There are a few things to consider. First, it’s not the eat less, exercise more dogma that will get you what you really want. Most women want energy, tone and definition, and strength for now and later. Better blood sugar control that supports reductions in belly fat and overall insulin sensitivity. Am I right? But eating less and exercising more - if successful at all during menopause and post - will generally cause the opposite. Less energy, worse mood, poor sleep, less muscle tone, and spirals down from there with long term ramifications to health. Being active, whether sports performance level or just athletic active, requires energy. There is still a way to juggle goals of maintaining or improving performance while still dropping a few pounds of extra cushioning. Eating to Lose Weight Active Over 40 Close to the beginning and/or after completion of exercise, peri- and postmenopausal athletes should aim for a bolus of high EAA-containing (~10 g) intact protein sources or supplements to overcome anabolic resistance. Anabolic resistance is the status of muscle loss being more likely than muscle gain and it requires more intense exercise stimulus (strength training), quality protein stimulus, and recovery to overcome it. An ACSM review of literature stated 20 g protein pre-exercise (and 40 after) for older adults to boost Muscle Protein Synthesis similar to that of a 20 yr old when workout conditions were comparable. Time pre-exercise fuel for optimal digestion. Within 30 minutes of a workout the easier to digest fuel must be. It’s not only a comfort factor, but also the diverted energy for digestion competing with the need for blood flow to deliver oxygen to working muscles. Both digestion and performance will suffer. A “simple shake” with protein powder and unsweetened almond milk or water may be the easy way to go. If you want carbs, add a half a banana to the shake or have half cup oatmeal with protein powder. Pre-workout, avoid fiber and fat. A mixed meal eaten pre-workout should allow at least 2 ½ - 3 hours to be fully digested. Some will feel most comfortable if this is longer than that (4 hours) if it’s following recommendations for high fiber, high protein and high fat. Given recommendations range from at least 10 to 20 grams of protein pre-workout, below are some examples of protein sources. The more challenged you are with gaining lean muscle (and or are attempting to lose weight while retaining muscle) the higher end of the range you want to be. Lose Weight for Active Women: Women’s Guide to Exercise Nutrition High EAA examples of 10 g protein: Small half a simple shake including protein powder and unsweetened almond milk Dairy (which does by the way include whey protein) generally pre-exercise wouldn’t be recommended due to its influence in mucus production, even if you tolerate which a lot of women don’t later in life (but Greek yogurt or cottage cheese are sources of protein- again I don’t recommend pre-exercise). · 2 eggs equal 12 grams of protein (if you tolerate eggs) · ½ cup steel cut oats with protein stirred in · Quinoa Choices vary as to whether you want carbohydrate prior or not to avoid early fatigue during exercise sessions. Overcoming Anabolic Resistance: A study in the European Journal of Sports Science found higher protein intakes (2-3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat-free mass (FFM) preservation, particularly when combined with exercise. Athletes [and let’s include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. What does that look like for you? Say you weigh 130lbs. Rounding Kgs up to 60. Based on body weight: 162 g protein Using the FFM example: Say you weigh 130lbs and are 25% body fat. Subtracting the fat weight in lbs (32.5) from bodyweight leaves 97.5 Fat Free Mass. 224 g Using the high range number for each of body weight and FFM-based protein recommendations, the daily protein recommendation then would be 162 – 224 grams of protein daily. That is with the goal of losing weight while resistance training with a moderate calorie deficit. Taking a median number of 180 g protein with each gram of protein offering 4 kcals means you’d be taking in 720 kcals/day from protein. Fat = 7 kcals, Carb = 4 kcals. Prepare to be confused. Health Organizations Weigh in (Not necessarily on losing weight) Prestigious Organizations Offer These Calculations for a 130lb active woman: American Dietetic Association (ADA): at least 59 - 106 grams/day. The Centers for Disease Control and Prevention (CDC): 48 - 169 grams/day (10-35% of daily caloric intake). World Health Organization safe lower limit: 49 grams/day. Keep in mind these recommendations vary in goal. The least amount of protein to avoid death or illness is not the same to thrive and add lean muscle, strength and energy. We have a gap. So, it is of course confusing. We also have emotional relationships to food and beliefs we’ve held for a long time. Those too are likely factors in your reaction to this episode. You’re nodding or shaking. Even though the science is the basis of the content, we don’t as humans adopt it readily. Say You Don’t Want to Lose Weight You Want to Maintain Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3-4 h, across the day. Eumenorrheic athletes in the luteal phase and peri/post-menopausal athletes, regardless of sport, should aim for the upper end of the range. Let’s do the math. 130lb woman Convert to kg: 59 129 g protein 150lb woman Convert to kg: 68 149 g protein This is the equivalent of 1 g protein per lb of body weight. You can keep it easy by remembering that is your daily AND that a “dose” of protein needs to be at least 30gm at a meal. However, if you go higher as suggested for your first meal of the day, the next meal may not need to be as high if you eat within 3-4 hours to keep that muscle protein synthesis up. The alternative is muscle protein breakdown. You’re in one or the other. There’s really not a neutral. To Lose Weight for Active Women, Examples of a day of high protein meals: Pre-Workout: 20 gm protein in a simple shake pre-workout Or minimally, 12 gm protein in two eggs pre-workout Meal Examples: 45g protein in a post- workout smoothie 51g Salmon (35) + quinoa (6) + Greek-style yogurt (10) with berries 43g Taco Salad with ground Bison (35) + Black beans (8) 46g 6 large Sauteed Scallops (29) + Three-bean salad (8) + Black Bean Brownie (9) I’m not an advocate of calorie counting. However, a snapshot of the number of calories you take in can be helpful. Many women are too far below what they need, AND too low in protein, AND not lifting weights with adequate intensity or sleeping. Those will add up to muscle loss. You may temporarily think you’re successful at the weight loss game, but unless you mitigate it, muscle loss will result in you feeling weaker, less energetic and having a slower metabolism Weight loss with an on-target activity plan means having a slight caloric deficit with an increased amount of protein from a maintenance phase. Other research I’ve shared suggests increasing protein by 10-15% above maintenance along with a reasonable deficit if weight loss is needed. So, let’s challenge that. Do you need weight loss? Or do you need to gain lean muscle? Get very clear. You may need both but someone listening needs to hear this: you don’t need weight loss; you need fat loss. That will come with an increase in lean muscle and a decrease in inflammation. Additionally, to Lose Weight While Active Over 40 Creatine supplementation of 3 to 5 g per day is recommended for the mechanistic support of creatine supplementation with regard to muscle protein kinetics, growth factors, satellite cells, myogenic transcription factors, glycogen and calcium regulation, oxidative stress, and inflammation. Postmenopausal females benefit from bone health, mental health, and skeletal muscle size and function when consuming higher (5g) doses of creatine. References: Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11. PMID: 25014731. Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177. doi: 10.1123/ijsnem.2017-0273. Epub 2018 Feb 19. PMID: 29182451. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. Science: PMID: 37221858; PMCID: PMC10210857. Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe/ Flipping 50 Protein: https://www.flippingfifty.com/store/protein-powders/paleo-protein-powder-vanilla/ Other Episodes You Might Like: How Much Collagen Counts Toward Protein Needs? https://www.flippingfifty.com/how-much-collagen/ Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+ https://www.flippingfifty.com/protein-supplements-for-muscle-building/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/

Nov 24, 2023

Fair warning: this 5 books I loved in 2023 episode will read a little like a book review. It’s a great gift guide but perhaps the biggest take-away for us all is in the review of titles. I won’t make you wait. I’m going to share them all in the beginning. The titles are like trends on skinny jeans or cropped tops and high-waisted tights. I didn’t love either of those. With these I’m less judgmental but certainly curious. This says a lot about what sells today. Because of course, don’t judge a book by it’s cover… but we do. The image, the title, the subtitle all matter a great deal. An agent, a publisher and editors all rely on data about sales to determine what will sell. So these 5 titles…. 5 Books I Loved in 2023 (or coming soon!) Younger for Life -Dr Anthony Youn The subtitle of this book is Feel Great and Look Your Best with the Science of Autorejuvenation. You’ll hear more on the book from the author himself in an episode titled Younger for Life with America’s Holistic Plastic Surgeon. But truly if you’re on TikTok, this is also a TikTok, YouTube and Instagram favorite plastic surgeon. He's a funny, and clearly knowledgeable surgeon whose mission is to turn on the power of your own body instead of turning to the knife. This one is coming out just after the New Year. We’ll link to it and share a special 21-day challenge we can only hint about now too! Pre-orders for that book will come soon so watch for it! Forever Strong -Dr Gabrielle Lyon We will of course link to previous episodes with Dr Gabrielle. She worked with Dr Donald Layman who, if you are into the science of protein for longevity and preserving muscle with weight loss, appears as an author of many of the studies since the late 90s. Dr Lyon has made the information more mainstream and positively opened the subject of obesity again in a new way. It's not a fat problem, it’s a muscle problem. Forever Strong came out earlier this fall and it’s one for everyone in your family. The science can only fill so much of a book. The rest of the content is recipes supporting one means of staying strong, eating protein. You’ll find descriptions of exercise protocols as well as the long list of references used throughout the book. Young Forever -Mark Hyman Do you see a theme here yet? And we’re not done! This book explores the biological hallmarks of aging, their causes, and their consequences—then shows us how to overcome them with simple dietary, lifestyle, and emerging longevity strategies. You’ll learn: How to turn on your body’s key longevity switches How to reduce inflammation and support the health of your immune system How to exercise, sleep, and de-stress for healthy aging How to eat your way to a long life, featuring Dr. Hyman’s Pegan Diet Which supplements are right for you Where the research on aging is headed Mark Hyman is 63. Spoiler Alert: 5 Books I Loved in 2023 Reveal What We Want Younger You -Dr Kara Fitzgerald If you’re new to the power of your epigenetics, that is your daily habits, to either accelerate or decelerate, in fact reverse age, then this is for you. We all have cancer cells within us. We don’t all get cancer. Some of us have genetics that predispose us to obesity. I do. But I’m not obese. Why ? Is it exercise? Nutrition? What specifically about your DNA and your habits could change things for you? Dr. Fitzgerald shares the diet and lifestyle plan that shows you how to influence your epigenetics for a younger you. In Younger You you’ll learn: It’s not your genetics that determines your age and level of health, it’s your epigenetics How DNA methylation powerfully influences your epigenetic expression The foods and lifestyle choices that most affect DNA methylation Simple swaps to your daily routines that will add years to your life The full eating and lifestyle program, with recipes and meal plans, to reduce your bio age and increase vitality How to take care of your epigenetic expression at every life stage, from infancy through midlife and your later decades Outlive - Peter Attia This book is what Dr Attia describes as the opposite of biohacking but one has to wonder. Isn’t biohacking based on science (we’ll link to a recent episode where I discuss biohacking you probably are doing even if you don’t know it)? There are a lot of things inside this book I love top but of course the top : • Why exercise is the most potent pro-longevity “drug”—and how to begin training for the “Centenarian Decathlon.” Then there is: • Why you should forget about diets, and focus instead on nutritional biochemistry, using technology and data to personalize your eating pattern. • Why striving for physical health and longevity, but ignoring emotional health, could be the ultimate curse of all. Bottom line on the titles of these health books I loved in 2023 (and 2024)... We are clearly obsessed with anti-aging. Even if the authors are not, the words “young” and “younger” are high volume search words. Enough so that agents and publishers agree they will sell. So whether it’s ageist or not, we collectively seem to want it. Applause to Dr Lyons and Dr Peter Attia for busting barriers of age with choice of works Forever Strong and Outlive. One book not mentioned here but on my nightstand right now is, Finding Me, by Viola Davis. She’s a masterful storyteller and I’m only about a third of the way through but have newfound respect for each of the roles she’s played. Other Episodes You Might Like: What Is BioHacking https://www.flippingfifty.com/what-is-biohacking/ Your Protein Needs, Your Optimal Body Composition https://www.flippingfifty.com/your-protein/ Behind the Scenes with America's Holistic Beauty Doc Now! https://www.flippingfifty.com/beauty-doc/ Resources: Stronger: https://www.flippingfifty.com/get-stronger-2023/ Amazon Store: https://www.amazon.com/shop/flipping50

Nov 21, 2023

Before I go further you should know, I’ve despised the word “hacking” for a long time. For me it seemed like code for shortcut, cheat, and quick fix. And a decade ago I think that was true. But I know better and the biohacking we’re talking about here is very different. It’s not cheating the system but rather getting a bonus. If you lift weights and can’t lift heavy, the use of a whole body vibration tool may give you a bonus benefit of bone density you can’t get otherwise. If you can lift heavy, I for one am using it for the icing on the cake it can be. Biohacking is a term used to describe various tips and tricks for enhancing the body’s ability to function at peak performance—and maybe even extend one’s lifespan. But it’s not just aging, it’s health. How to trick your body into, or back into its natural state of optimal health. You were born with it. It’s science-based and it’s individual. Though if you read this line from Peter Attia’s book, you might think bio-hacking is psuedoscience at best: This is not “biohacking,” it’s science: a well-founded strategic and tactical approach to extending lifespan while also improving our physical, cognitive, and emotional health. Dave Asprey’s description in an article in Men’s Health: “...the use of science, biology, and self-experimentation to take control of and upgrade your body, your mind and your life…” What Qualifies as Biohacking [You Might Already be Doing] While certain modalities of biohacking may seem extreme, forms like meditation and intermittent fasting are fairly commonplace and time tested, with extensive research supporting their use. What’s new, however, is the movement behind this overall quest for better biological function no matter how old (or young you are). Not an all-inclusive list but things like: Lumen CGM monitors Infrared Saunas Ice Baths …are making their way into more homes for regular use. Are these methods of bio-hacking or simply application of new science allowing us to see what used to be invisible? I think we have to concede that in most if not many cases biohacking is science… and much like menopause fitness, there’s only so much of it out there. We’re forced to combine exercise physiology + menopause physiology where there are gaps and clear results a woman doesn’t feel good or muscle and bone losses are occurring in spite of following guidelines and position statements, for upgraded exercise prescriptions [exactly why Flipping50 was born 10 years ago and exists today]. Many, maybe you listener, doubt the accuracy of trackers. Isn’t it interesting? When we don’t stop using them despite learning that seed oils and processed foods contribute to poor health but continue to buy and eat them, not only not questioning the science, but ignoring it… We humans are complicated at best. We question if we should use PowerPlate or if a Smart Scale tells us the correct body composition, failing to see that benefits still outweigh accuracy. Asking, What is BioHacking Only Skims the Surface! There is biohacking of different types. Lifestyle - nutrition, exercise, meditation Biology Shifts - Supplements Biologics - non-medical IV therapies and medical Stem Cell injections Technology - CGMs, wearable tracking devices for HRV What is Age-Related Biohacking? Age-related biohacking examples include: Red light therapy Stem cell therapy Cryotherapy The consumption of anti-aging and mitochondrial support supplements like those containing coenzyme Q10, polyphenols, L-carnitine and Urolithin A What is Sleep Biohacking? Sleep trackers Blue light blocking Magnesium Melatonin Meditation For support with sleep, grab my Sleep Yourself Skinny eguide. What is Nutrition Biohacking? Intermittent fasting Pre and Probiotics Understanding and avoiding inflammatory foods If you’re not familiar with an elimination diet that helps you personally test foods, learn more here. What is Physical Health Biohacking ? A recent study in the Journal of Science and Medicine in Sport found participating in a single high-intensity interval training (HIIT) workout can also boost brain neuroplasticity (the brain’s ability to rewire or modify its neural connections) within 20 minutes of the session. So it’s not just physical or fat burning, it’s your brain benefitting. There’s also as I’ve shared a feeling of mastery and accomplishment that many women report about HIIT. Other ways to support Physical biohacking: Cold plunging practices and the use of ice baths (my newest hack) The use of heat therapy and saunas The use of smartwatches and other training feedback tools Whole body vibration therapy Pulsed Electromagnetic Fields (PEMFs) therapy Red light therapy (for healing and recovery) The consumption of athletic supplements like creatine and amino acids The consumption of electrolytes and energy drinks What is Brain Biohacking? Meditation Regular exercise Brain games Supplements like omega 3s References: https://pubmed.ncbi.nlm.nih.gov/31759829/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/ https://pubmed.ncbi.nlm.nih.gov/26180741/ Resources: My CGM: https://www.flippingfifty.com/myglucose My Sauna: https://www.flippingfifty.com/sauna My Whole Body Vibration: Use Flipping50 for 20% off https://www.flippingfifty.com/powerplate My Urolithin A: https://www.flippingfifty.com/mitopure My Amino Acids: https://www.flippingfifty.com/resources/ My Mediation: https://www.flippingfifty.com/ jdmeditation My Coffee: save 10% with Flipping50 https://www.flippingfifty.com/givedanger My Tru Energy Skin Care System: https://www.flippingfifty.com/truenergy Other Episodes You Might Like: Whole Body Vibration for Bone Density https://www.flippingfifty.com/whole-body-vibration/ Electrolytes for Hydration: Beyond Water, Heat, and Exercise https://www.flippingfifty.com/electrolytes-for-hydration/ 12 Reasons to Use Infrared Sauna | Why I Love Mine https://www.flippingfifty.com/reasons-to-use-infrared-sauna/ Books I love from 2023 and for 2024: 11/24/23 release date!

Nov 17, 2023

If you’ve experienced this… I want you to to know the #1 reason you’re not getting results from my 40 years experience, and most of all from the most recent comments, DMs and group conversations we have. Said 100% with respect to us all… but we have failed to commit to any one. While we’re complaining about the abundance of overwhelming and often conflicting information, we fail to realize it’s us who continues to let it in. Not saying that we should stop trying to learn or gain knowledge. You know I share summits with you from time to time. I share experts with you right here regularly who challenge your thinking. And I hosted a summit myself - one of the primary goals of that was to clarify for you the information and to probe guests for clarity wherever I sensed there could be confusion for you. But if we keep letting ourselves stay stuck collecting data, we’re procrastinating on changing anything. You ARE choosing. You’re choosing to stay stuck. You won’t “accidentally” find your best path to health. You’ll need to get a bit organized and choose what to take action on now, what you might take action on later, and what you’re just throwing out because you’ve tried it, tested it and you know it doesn’t work for you. This episode is to help you get out of your own way. You’re Not Getting Fitness Results? Keep Reading The only way I can do this episode is because I live it too. We can in any area of our lives sit in the middle of the room staring at the piles of things to be organized and picked up, put away, given away … and not know where to start and so never do. That, I believe may be hoarding. In 2013 I quit. I quit my job on January 16. I was going to start paying college tuition in August. I had to put my house for sale in November. In tears in early December instead of putting up Christmas decorations I was taking down every picture carefully placed and planned from my walls because the realtor said a new buyer needs to be able to imagine their things on the wall. For the entire first year of that new start I didn’t have a clear step-by-step. Very few had done this before, few if any had created an online fitness site exclusively for women in menopause without any technical background or knowledge in hiring someone I could trust who had one. It wasn’t until year two, when I got a vision of what steps mattered most, what could wait and be tested later, that I started to be able to pay my own bills again instead of borrowing off of the sale of my home. If you aren’t at a “it has to work” place, you may not commit. I was all in. There was no net. If you’ve had cancer, if you’ve had a virus so scary it made you wonder… then you know. You commit. You do everything and focus on just the important things and other things fall off the radar. You may need to do this for yourself. Take this podcast as your wake-up call. Trust me… you don’t want to be pawning jewelry, or selling homes, asking relatives for a loan… or having to choose chemo or not… but we often do wait for a diagnosis. Decide right now if you will or you won’t. If you think it’s inconvenient to eat differently than others in your house, if you think it’s just too hard not to have a drink or 3 every night, and you’re committed to that way of thinking, this may not be your episode. I may not be your girl. A stale, overused and very appropriate on-point term: choose your hard. The Number #1 Reason You’re Not Getting Fitness Results… You are not committing to one thing consistently for long enough to test it and only it. It’s not all your fault. You hear high protein is necessary to build muscle for successful active aging. You learn that the quality of essential amino acids in animal protein is higher per calorie than that of plant protein. You hear that fasting is good for longevity due to autophagy. Yet, you’ve heard the term low energy availability and identify with the concept of slowing down your metabolism because by eating less you will cause the body to breakdown muscle (especially while exercising more) and signal the body to burn less energy. Often the #1 reason you're not getting fitness results is because you’re not trying one thing at a time and committing to it. The problem? Isn’t really an abundance of information. It’s feeling a sense of urgency that really isn’t there. Yes, it’s important you make progress this YEAR, but it doesn’t have to today. You can choose. Test it. And you can choose again. The Reason you’re not getting fitness results: You are honing in on ONE thing that you hear, not necessarily the most important thing, and doing it at the omission of some important details. For instance, all the experts whether they favor plant-based protein earlier in life Agree that at 60 or 65 high quality animal protein is a must for muscle synthesis to avoid sarcopenia resulting in frailty and falls. Experts who were not long ago suggesting fasted exercise who now are more in tune with maintaining and gaining lean muscle mass and bone density are all about fed exercise. Yet, they do observe and recommend fasting. But what length? Should you do a 24 hour fast? Should you do 20 ? Even 18? How about we try 12-14 regularly first and stop snacking between meals and instead actually have meals. Stop skipping, skimping or eating a “protein bar” pretending it is full of antioxidants, vitamins and minerals the way a plate of food or even a smoothie will all the goodness of greens and healthy fats and light fruits and fiber. What to Do When You’re Not Getting Results If you’re stuck between animal or plant protein… How much muscle do you have? Compare that to last year and the year before that. Don’t have those measures? Get them started now. Because if you’re nearly 60 like me, you’re knocking on the door of muscle losses that accelerate to 1-2% a year unless we’re doing the right things to avoid it. If you don’t know for sure what the right things are, write down your choices. Because you sure DO know what is confusing and conflicting. Let’s just agree that we have to stop complaining about being confused. We have to start taking responsibility for the information, for making choices, taking action and then being okay with making a new choice if it doesn’t work. But no one is going to get “data” from an experiment of starting one thing and then not really doing it. The worst possible answer to a question, “How did it go with the magnesium this week?” or “What happened when you introduced dairy this week?” is… well it worked okay when I remembered or I had it a couple times but didn’t notice anything. These are NOT following the process for adding magnesium or re-introducing dairy, respectively. When a client says, “I don’t feel any better this week and I haven’t lost weight” and then in reflection, 50% of the time she committed to what we agreed on and the rest of the time didn’t, we can’t expect to get results. What we have is data: That it isn’t urgent or important enough to matter She isn’t committed to the changes she agreed to Take Action If You’re Not Getting Fitness Results What I suggest is that you choose: Choose ONE thing to take action on. Plot your plan ALL the way through. Choose the next thing you might choose after you see this one through. Before you start anything MEASURE: Weight. Body fat %, and girth measurements. Record your subjective ratings of sleep, energy, libido, brain clarity, digestion. Take 3-4 weeks at least to commit. Spend a little time deciding how you might have to tweak this experiment. Will you need to start smaller than your original goal? Will you be able to begin right away? July 4 started walking 30 minutes a day. I might also strength training or do interval training. But I was walking before 8am every day. Some days I had to do it later because I missed it earlier. But I kept that promise. Some days I hiked and it was a longer walk. A couple days it was chilly and rainy and I did indoor “walking.” Other days still I have had a hard time getting in a solid 30 but got 10 minutes in three times. But I stuck with it. What happened after 90 days? I’m hooked as I have been 3 other times in my life, body composition improved. Tone and definition and mood improved. You can always move on. Choose the next. But do it.. Documenting. Do what you said you’d do consistently. Make sequential changes or tweaks if required. (With introduction of magnesium or with Betaine HCL, for instance). Don’t just throw it out completely. Is it timing? Have you tried shorter instead of longer, tried it in the morning instead of at night? No idea? Get a coach. Have an assessment. I can help you derive a plan if you’re committed to changing once you’ve got one. Got this? Please let us know if this was valuable! AND share it! If it’s been helpful for you it will be for another woman too. Resources: Ultimate Assessment https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Coming up! Blissmas (12 days of light exercise for holiday strategies without the stress) https://www.flippingfifty.com/blissmas Flipping 50’s Annual Holiday 2023 Gift Guide https://www.flippingfifty.com/goodgiftsguide Other Episodes You Might Like: How to Love Your Midlife Body More | Stop Self-Sabotage https://www.flippingfifty.com/midlife-body/ How to Stop Self Sabotage, Stay Motivated, and Get Results: Episode 2 https://www.flippingfifty.com/how-to-stop-self-sabotage-stay-motivated-and-get-results-episode-2/ Why It’s So Hard to Change Health Habits (and What to Do) https://www.flippingfifty.com/change-health-habits/

Nov 14, 2023

Answers to Your CGM Questions: For Nondiabetics Got questions about CGM use? We’ve got answers to your CGM questions in this episode. My guest wrote the book and we have a tip-rich discussion about how you can benefit from CGMs and change your life. And if not you, potentially this will be of value for someone you influence. My favorite CGM: https://www.flippingfifty.com/myglucose My Guest: Paul Kolodzik, MD is board-certified by both the American Board of Preventive Medicine and the American Board of Emergency Physicians. In a thirty-year emergency room career, he has cared for many patients in crises and has witnessed firsthand the failures of mainstream diets and the medical system overall, which prioritizes medications and surgery over diet and lifestyle changes to prevent and reverse disease. In his metabolic health practice Dr. Kolodzik uses the technology of continuous glucose monitoring (CGM), previously used only by diabetics, to help his patients achieve weight loss and improved health. In his recently published book, The Continuous Glucose Monitoring Revolution, Dr. Kolodzik shares how he has helped thousands of patients lose weight, and prevent and reverse metabolic diseases such as hypertension, high cholesterol, prediabetes, GERD, sleep apnea, fatty liver disease and others using CGM. In this book, he presents a comprehensive program for metabolic health success using CGMs. Dr. Kolodzik graduated from the University of Notre Dame and completed medical school and residency at Wright State University where he served as chief resident. He is a founding member of the Society of Metabolic Health Practitioners. Questions We Answer in This Episode: Why should a nondiabetic consider using a CGM to improve health. How do CGMs work? How are they applied? How accurate are they? How are they used "diagnostically". Is there there other data that can help assess level of insulin resistance? How are CGMS used "therapeutically" to guide diet? What dietary approaches work best with a CGM? What does a comprehensive CGM program look like? Why did you write a book about CGM use for nondiabetics. How is the book useful for first-time CGM users? Did we cover all the answers to your CGM questions? If not, please reach out. And thank you in advance for sharing our podcast with a friend! Connect with Dr. Paul : Website: https://www.metabolicmds.com/ On Social: Facebook: https://www.facebook.com/metabolicmd/ LinkedIn: https://www.linkedin.com/in/paulkolodzik/ Instagram: https://www.instagram.com/metabolicmds/?hl=en Twitter: https://twitter.com/drkolomd TikTok: https://www.tiktok.com/@dr.kolo.md?lang=en Resources: Dr. Paul’s Book: https://a.co/d/8O13wje Debra’s Favorite CGM: https://www.flippingfifty.com/myglucose Other Episodes You Might Like: Weight Management After 50 and Beyond https://www.flippingfifty.com/weight-management-after-50/ How a Continuous Glucose Monitor Could Help Menopause Weight Loss #514 https://www.flippingfifty.com/glucose-monitor/ Your Diabetes Risk: You’re In Control | Midlife Women https://www.flippingfifty.com/diabetes-risk/

Nov 10, 2023

Let’s get into the science today. These 5 menopause workout tips stem from recent research featuring women in menopause and effects of menopause. If this is you, was you or will be you… I’m so glad you’re here! No idea where to start? Start with this: https://www.flippingfifty.com/5dayflip #1 Menopause Workout Tips: ESTROGEN LOSS DIRECTLY CORRELATES TO MUSCLE PROTEIN SYNTHESIS LOSS Because insufficient estrogen levels lead to loss of muscle protein synthesis, during menopause transition when this is the most significant, there needs to be an increased external stimulus (lifting weights) and protein compared to before menopause transition. Solution: Lifting heavier and or with more volume (not frequency) than PRE menopause and consuming a regular dose of high quality protein throughout the day: both proven to boost muscle protein synthesis. Science: Gerontology, 2021 #2 Menopause Workout Tips: The Greatest Loss of Lean Muscle Tissue Occurs... ... during the phase from Early Perimenopause to Late Perimenopause (27%) percent. This is the greatest opportunity to PREVENT losses that follow in greater significants too. Though early and late postmenopause phases also reflect signficantly high muscle loss, they could be mitigated by positively influencing what occurs for most women between 40 and 50. (Understand every woman's menopause journey is unique) If you didn't, start. If you're in perimenopause (know it or not in your 40s) begin this muscle protein synthesis boosting NOW. Science: Iran Journal of Public Health, 2021 #3 Menopause Workout TIps: Greater Volume During a Session vs Greater Volume in Frequency ...Provides Greater muscle mass, strength, and endurance. THIS is really an important concept to consider. When volume is identical comparing 3x a week with 2 sets of strength vs 2x a week with 3 sets of strength, the latter was far more beneficial. There's more. If you combine this study with others demonstrating adrenal insufficiency, recovery rate, and the number one obstacle for exercise (time), there is a huge advantage to less frequent, yet additional sets creating a volume of stimulus with a more positive effect. Science: Journal of Strength & Conditioning Research, 2022 #4 Menopause Workout Tips: Still Ovulating? A Time to Lift Heavy, a Time to Do Agility Moves Plan your exercise with your cycle or you miss an opportunity to make fitness gains and decrease risk injury. During week 2 or ovulation, That is about 10-14 days after your cycle starts, is the BEST time to lift heavy. Yet, it is the worst time to do agility and rapid directional changes of movement. The effects of estrogen mean muscle benefits significantly from heavy and power work, and is supported by rigid tendons. However the combination of rigid tendons and lax ligaments also created with high estrogen mean injury risk is greater during this time. Very often, women begin reporting greater injury or repeat injuries during perimenopause and there's no proof but I do suspect that not honoring this cycle is a contributing factor. Then once you've got a weak link you are not aware of, the repeated stress without cycling workout stimulus is worsened. Menopause? of course estrogen is over all, down. But cycling or periodization is still a consideration in order to optimize benefits and decrease risk of injury. Science: Frontiers in Physiology, 2019 #5 Menopause Workout Tips: 3 Solutions for Overcoming Sarcopenia or Anabolic Resistance Muscle protein synthesis is a chief mechanism for maintaining and gaining lean muscle. Estrogen's positive influence on muscle is removed or reduced during menopause. What's left? Resistance Training High quality protein at regular intervals throughout the day (high quality includes sources with adequate leucine and EAA important to muscle gain) Supplementation - if dietary protein goals aren't achieved (could include protein powder, EAAs, Creatine, and or BCAAs) The greatest of these is Resistance Training. The stimulus is a must. Science: Nutrition Metabolism, 2016 Resources: Power Plate: https://www.flippingfifty.com/PowerPlate Use Code: Flipping50 Essential Amino Acids: https://www.flippingfifty.com/resources What, When & Why to Exercise for Women 40+ Recordings: https://www.flippingfifty.com/womensexercise Other Episodes You Might Like: Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/

Nov 7, 2023

It’s Match-dot-com for wellness! My guest today is making it easy for women over 40 to find the right coach. And she’s also midlife herself so this episode is so meta in terms of examples of creatively following your passion, finding a problem and solving it! Women in business are to be applauded! And women in wellness, well don’t we all need not MORE, but better choices. We need programs based on science, science featuring women just like you. If you happen to be listening as a health or wellness professional, there’s a special episode on She Means Fitness Business that releases one day after this one. If you have ever struggled to find the right coach, (or trainer) then this is for you! My Guest: In Jill Beck’s eyes, Health and wellness for people over 40 is in dire need of transformation. Let’s be honest, the industry has struggled to address the lack of fitness and wellness options for anyone who’s NOT a fit 25-40 year old (white) guy. Once Jill left Wall Street 20+ years ago, she started to get serious about her health and fitness. Over that journey, she saw firsthand how few resources and options existed for people over 40. Now she’s on a mission to ensure that no one else has to go through that experience by themselves! Combining her experience with tech & finance with her passion for wellness, fitness and overall health, Go Long is currently her third business venture and the one she’s most excited about. The major throughline in all her businesses has been wanting to help people become their best selves, however they define that. Questions we answer in this episode: What is a wellness matchmaker? How can a wellness matchmaker help a listener? What makes you qualified to have these conversations? What is Go Long's approach? How do you help your clients define success from the typical "I want to lose weight"? How does it work? How does someone get started with you, and what’s the timeline? What have been the biggest challenges for you in pivoting your career in midlife? You know someone who wants to find the right coach. Thank you in advance for sharing this episode with them. Connect with Jill: Website: https://golong.me On Social: Instagram: https://instagram.com/justgolong Threads: https://threads.net/justgolong Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip How Do You Choose the Best Exercise Program for You? https://www.flippingfifty.com/choose-best-exercise-program/ Other Episodes You Might Like: Do You Need a Coach, Trainer, or Consultant? How to Choose a Fitness Pro https://www.flippingfifty.com/need-a-coach/ Behind the Scenes Menopause Fitness Coaching Session https://www.flippingfifty.com/menopause-fitness-coaching/ If You Were My Coaching Client, Here’s What I’d Ask… | Ask the Health Coach https://www.flippingfifty.com/my-coaching-client/

Nov 3, 2023

Have you wished there was a hormone therapy roadmap? Well, it’s your lucky day. It’s exactly what I hope this episode is for you. On the regular I am approached or meet with functional doctors who do hormone therapy for clients. But this is a unique episode and I’ve crafted my questions hoping to answer yours: the ones you have and the ones you don’t. My goal during this interview was not to let my own bias enter in but ask curious questions as if I was naive, haven’t worked with functional doctors and clients and supported them as a liaison for what to ask, demand and when to get a second opinion. I’ve shared the difference between norms and optimal levels of labs, supported health coaches and trainers within our Flipping 50 Menopause Fitness Specialist training in understanding a hormone therapy intervention and how they can within scope of practice support clients. But today, I try to fly blind and look at the options, the facts, the science, and ask my guest to share just that too. My Guest: Daved Rosensweet MD is the Founder of The Institute of BioIdentical Medicine and The Menopause Method, as well as the author of three books on the subject including his latest "Happy Healthy Hormones". With over 30 years of experience specializing in andropause and menopause treatment, Dr. Rosensweet is an internationally known lecturer and presenter. Early in his career, he trained the first nurse practitioners in the United States and was in charge of health promotion for the State of New Mexico. Currently, Dr. Rosensweet spends the majority of his time as the Medical Director of The Institute of BioIdentical Medicine, where he trains medical practitioners to specialize in menopause and andropause medicine. Questions we answer in this episode: Pros and Cons of: pills creams pellets shots under tongue patches I would love to know if this hormone therapy roadmap was helpful for you. Connect with Dr. Rosensweet: Website: https://www.brite.live On Social: Facebook: https://www.facebook.com/groups/1124278224398950 , Facebook: https://www.facebook.com/davedrosensweetmd , Instagram: https://www.instagram.com/menopausedoctor/ Resources: Download Dr. Rosensweet’s book “Happy Healthy Hormones” for free: https://iobim.org/book/ Book: Estrogen Matters https://www.amazon.com/Estrogen-Matters-Hormones-Menopause-Well-Being/dp/0316481203 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Which Hormones Matter Most in Meno(pause) https://www.flippingfifty.com/which-hormones/ My Thyroid and Adrenals: Navigating Midlife Hormones https://www.flippingfifty.com/my-thyroid/ What Women Need to Know about Hormone Replacement Therapy https://www.flippingfifty.com/?s=hormone+therapy

Oct 31, 2023

Postmenopause bones are at greater risk of fracture, continued bone loss and in need of specific exercise to target and protect. Whether you’re fragile, high risk or you’re one of millions of women diagnosed with either osteoporosis or osteopenia wanting to reverse it, if you’re postmenopause, this is particularly for you. It’s a quick episode targeting specifically women post menopause to compliment this month-long heavy emphasis on bone health. From the research: Average bone loss is 1.5% per year for the spine and 1.1% – 1.4% for the femoral neck in the first 4-5 years post menopause. Losses slow slightly after this and then increase again in later decades. Scared? Not the intention. But woken up? It’s time to be fully so. Look, it would have been much better had you jumped rope and done gymnastics as a kid. Better still if you started serious strength training and stopped starving yourself in your 20s. Even better if during pregnancies you ate more knowing the baby was first priority and your bones were getting drained if you were trying to avoid too much weight gain. And if in your perimenopause stages you didn’t lift heavy weight and consume high quality protein, then now… now is the time to get serious. Post Menopause Bones: The 411 With none of these should you start at this ideal. Each of them requires a start that’s appropriate, and a progression that’s slow and appropriate over months. Your ligaments and connective tissue, your neural or brain connection to muscle is a piece that cannot be rushed Strength Train major muscle 8-12 reps 3-4 sets, 2-3x a week Add Power: lift quickly, lower under control Weight bearing impact activity 3-5 sets of 10-20 jumps 4-7 days per week [ https://youtu.be/Q4cDTMHWP6Y ] In this list of movements (those demonstrated briefly in the video), the numbers that follow represent the ground forces of the moves. If you can do the Vertical squat jump, your bone benefit is nearly 3x that of dancing (which is probably only slightly greater than walking). With impact comes a slightly greater risk and reasons may exist why this isn’t a good choice for you. Those include but aren’t limited to arthritis, joint replacement, low cartilage (in need of a replacement), degeneration in spine. Dance Step 2.7 Step Up(30cm) 2.7 Lateral Step up 3.1 Hopping 3.4 Jump squat 3.8 Side to side jumps 3.9 Star jump 4.3 Foot stomp 4.6 Vertical jump 4.7 Side to side over rope 5.1 Depth jump 5.2 Drop jump 5.5 Forward/backward Squat Jump 6.3 Vertical Squat Jump 7.1 Yoga 12 minutes a day Exercise extensor muscles of spine are among the greatest benefactors of yoga, supporting the prevention of fractures. HIIT High Intensity Exercise activates fast twitch muscle fibers which help build bone, as well as improve reaction skills and decrease risk of falls Exercise Effects on Bone Vary: + resistance exercise on femoral neck exercise without resistance on femoral neck resistance-only exercise functional exercises on femoral neck or lumbar spine balance exercises bone loading exercise alone A review of literature that included many studies show mixed results for exercise effects on bone. It’s the wild west. Just checking the “weight training” box may not support significant change in bone. For Programs Targeting Postmenopause bones, know your goals and ASK: Stop or slow losses Gain bone density Overall, higher levels of physical activity were associated with better bone health. [When it combining targeted recommendations below] Need to Know: Weight bearing balance and functional exercises must also include resistance component to be effective for bone. (Either, weighted vest, or (most optimal) resistance training as a component of weekly routine). Walking speeds lower than 3.5 prove ineffective for bone benefit BULLSEYE for BONE: (shared in a recent podcast episode) Weight bearing impact activity (stepping, jumping, weighted vest) 3-5 sets of 10-20 jumps 4-7 days per week (see prior post) Strength Train major muscle groups 8-12 reps 3-4 sets, 2-3x a week (equal change) Add Power: lift quickly, lower under control Volume matters: a sound 3 or 4 sets of compound or “core” moves BESTs 8-10 exercises done 2x. (those big circuits are not what your bone needs) Exercise extensor muscles of spine for posture (& fracture prevention) What was NOT effective in postmenopause bones improvement? Resistance training at less than 80% (8-10 reps)** Functional training alone Balance weight bearing alone Walking or running alone Even resistance alone is not as significant as in combination with multiple exercises including resistance. What IS functional exercise for bones? Related directly to improving your bones. It’s not necessarily a trainer’s “functional fitness” class. ** you have to start with less than 80% however. Start with 60-70% or 15-20 reps. Progress over months. Know good form. References:: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429007/ https://pubmed.ncbi.nlm.nih.gov/30503353/ https://pubmed.ncbi.nlm.nih.gov/30503353/ https://pubmed.ncbi.nlm.nih.gov/33239014/ https://asbmr.onlinelibrary.wiley.com/doi/10.1002/jbmr.3284 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/ Pinheiro, M.B., Oliveira, J., Bauman, A. et al. Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 150 (2020). https://doi.org/10.1186/s12966-020-01040-4 Other Episodes You Might Like: Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ Resources: Use Code: Flipping50 for 20% off your own Power Plate Move

Oct 27, 2023

Are you swinging for the fence, or just bunting? Midlife AND… an autoimmune diagnosis that might have made someone else fold their tent and go home. But not today’s guest. In fact, she turned it around and leveraged it instead. You may say it fuels what she does. It’s easy to think you’re on the downhill slide.You’re enjoying an easier life, an empty nest, a little more disposable income. But are you really passionate about your daily life? Are you looking forward to things on your calendar both near and far off? Do you have goals that make you both a little nervous and excited? For the past 20 years of my 40 year career I’ve been serving as a coach for many of my clients in addition to supporting the wellness and fitness goals they have. I was 18 years into my career juggling exercise psychology with physiology but there was often more. We humans can sometimes put up obstacles to getting the things we say we want, as a way of self-preservation. We protect ourselves from the risk of change. And there we stay stuck unless someone like a coach calls BS for you. I think you’ll agree today’s guest shares and lives much of this is her everyday actions. My Guest: Christine Conti believes in the “YES. YOU CAN” mindset. Christine is an international fitness educator chronic disease wellness specialist, and the recipient of the IDEA World 2023 Fitness Professional of the Year. She is the CEO of CONTI: a woman-owned enterprise that offers keynote speaking, chronic disease wellness, mindset coaching and continuing education for fitness professionals, schools and private companies. Christine is also a best-selling author, podcast host, co-founder of REINVENTING THE WOMAN INTERNATIONAL, a 3x IRONMAN and a guide for Special Olympic athletes. After receiving a life-changing diagnosis at age thirty, this former investment banker and English teacher is determined to show the world that ANYTHING IS POSSIBLE! Questions We Answer in This Episode: You’re a woman in midlife, you’ve had some health obstacles but leveraged them and turned them into assets, and you’re doing some “big reach” things, talk about that! Why do you believe most people are unable to face their fears? What are some words or advice that you live by? How do you juggle "all the things?" Reflect: Are you swinging for the fence or playing it safe? Connect with Christine: Website: https://www.contifit.com/ Book: https://www.contifit.com/shop Podcast: https://www.twofitcrazies.com/ Reinventing the Woman International Group: https://www.RTWtribe.com On Social: Facebook: https://www.facebook.com/ContiFit/ LinkedIn: https://www.linkedin.com/in/christine-conti-b0668710b/ Instagram: https://www.instagram.com/christine_m_conti/ Resources: STRONGER 12-week strength training: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: You Can Lose Fat and Add Muscle in Your 60s: She Did!: https://www.flippingfifty.com/lose-fat-and-add-muscle/ Female Entrepreneur Suzelle Snowden of Fit Bodies, Inc. Teaching Vacations: https://www.flippingfifty.com/female-entrepreneur/

Oct 24, 2023

Midlife changes - beyond hormones - are the topic of this conversation. My guest is Gin Stephens. She is a change queen. Once a teacher always a teacher she says. But she left teaching as a profession and moved into intermittent fasting. Although, this episode is not about the intermittent fasting books or podcasts she hosts as much as it is about how a woman 54 is pivoting on a regular basis and how you can too. My Guest: Gin Stephens is the author of the NY Times and USA Today bestseller Fast. Feast. Repeat., and Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category, as well as Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body's Natural Ability to Self-Clean (2022), another Amazon #1 bestseller in several categories. Gin has lived the intermittent fasting lifestyle since 2014, losing over 80 pounds. She is the host of 2 top-ranked podcasts: Intermittent Fasting Stories and the Fast. Feast. Repeat. Intermittent Fasting for Life podcast (w/Sheri Bullock). You can join her private community by going to ginstephens.com/community . Questions We Answer in this Episode: You've rerouted in your life: Careers and moving in midlife, what were those changes like? Both were big. There's no woman listening who hasn't HAD to make changes. Have you had those FORCED kinds of changes too? What were they if you can say, and what was the difference between choosing it vs getting forced into it? Let's talk a little about the actual content of your new podcast ... and the existing. Can you share a bit about each? What have been some of the biggest surprises or most impactful stories of those who've tried IF and had transformations? Connect with Gin: https://www.ginstephens.com/ On Social: Instagram: https://www.instagram.com/ginstephens Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/ How an Intermittent Fasting Lifestyle and Eating Clean Work: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Resources: Power Plate:https://www.flippingfifty.com/PowerPlate Use Code: Flipping50

Oct 20, 2023

Surely by now you’ve heard of Power Plate. I discussed in a recent episode about whole body vibration and well, Power Plate basically has cornered the market on research, design, and utility. Want to know some sneaky good Power Plate benefits? Stay tuned! We’re all looking for a short cut. There are a few. In fact, maybe for women over 50 there are more than you think because if the effort is there the time doesn’t have to be! In fact, shouldn’t! Power Plate Benefits #1 Stimulate 138% more muscle fiber during workouts A study done by The American Chiropractor has shown working out on Power Plate activates up to 138% more muscle fibers when compared to a standard workout. The micro vibrations activate more muscles so you may be waking up dormant muscles. The additional recruitment results in more calories burned too. Quite a bit in fact. Power Plate Benefits #2 Expend 50% more energy than normal workouts According to a study in the European Association for the Study of Obesity the same workout done on the floor vs on Power Plate Move increased calories burned by 50%. But All That? Even better when combined with this… Power Plate Benefits #3 Increased Endocrine Stimulation Growth Hormone is a key in gaining lean muscle. With aging there is a decline in growth hormone production. That’s complicated further by lack of quality sleep in women in menopause since growth hormone is produced during deepest cycles of sleep. Without adequate growth hormone, all the work you put in may not see its just rewards. Good news is growth hormone is increased by up to 500%. That’s so high it sounds inflated but it’s not nor is it a typo. Power Plate Benefits #4 Boost Bone Density One study featuring postmenopausal subjects had them using Whole Body Vibration 5 minutes 3 times a week for 6 months and resulted in 2% increase in bone density. Compare that to an average loss of 1-3% annually and that’s an almost 5% different. For 15 minutes a week and 5 minutes at a time. Stop the scroll and start vibrating. Sherri: I've been using my Power Plate Move for 3 months now. I have increased my bone density, lost body fat and increased muscle mass. I am 60 years old, 5 foot 5 inches at 129 lbs. Very pleased with my results. My main health concerns are bone density loss.” Who & When Benefit from Power Plate? Recovering from hip or knee surgery Limited ability to lift heavy weights due to arthritis, severe osteoporosis Already frail Recovery from exercise Suffering from soreness due to exercise or fibromyagia Athletes like golfers Ill, long haul or adrenal fatigue prevents more exercise If you want to take advantage, I scored 20% off for Flipping 50 community members here: https://www.flippingfifty.com/powerplate with code Flipping50 Resources: Get 20% off with this link: FLIPPING50 at https://www.flippingfifty.com/powerplate Other Episodes You Might Like: Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/

Oct 17, 2023

Yes, you can build bone after osteoporosis. You can reverse bone losses. So if you were diagnosed years ago you were told something different. But today, research is showing positively that three unique exercise types contribute significantly to bone health. There’s more, and I’ll share another resource at the end, but to get the recent update on research and put an end to fear about movement and exercise… this RECORDING BUNDLE AVAILABLE! My Guest: Belinda Beck is a Professor at Griffith University (Gold Coast, QLD) and the Menzies Health Institute Queensland. She founded The Bone Clinic, a translational research facility and clinical practice providing evidence-based exercise for patients with osteoporosis. Belinda graduated from The University of Queensland (BHMS[Ed]) and the University of Oregon (MSc and PhD) and completed a postdoctoral research fellowship in the Stanford University School of Medicine (CA, USA). Her work, primarily related to the effects of mechanical loading on bone, has involved both animal and human models, from basic to clinical research. Her particular focuses have been exercise interventions across the lifespan for the prevention of osteoporotic fracture, and the management of bone stress injuries in athletes and military recruits. Recent projects have included the LIFTMOR clinical trials, the findings of which inform the Onero exercise program implemented at The Bone Clinic and licensed for delivery by exercise physiologists and physiotherapists around the world. Questions We Answer in This Episode: Share your recent research on bone building after osteoporosis Types of strength exercises that are proven most effective? How much impact does it take to build bone density? What’s the strength training repetition range for bone density? Why is it so important if you’re busy or low on energy that you know what to do? For more support on how to stop losses from occurring due to gut health issues, The Bone Coach is offering a free Masterclass this month. Link in the show notes today Connect with : Website: https://theboneclinic.com.au/ On Social: Facebook: https://www.facebook.com/theboneclinic LinkedIn: https://au.linkedin.com/in/belinda-beck-97862561 X / Twitter: https://x.com/BelindaRBeck?s=20 Resources: The Bone Coach Free Masterclass for Bone Health Support: https://www.flippingfifty.com/bone-coach-masterclass Other Episodes You Might Like: Whole Body Vibration for Bone Density | Medical Exercise Specialist Report: https://www.flippingfifty.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/

Oct 15, 2023

We’re celebrating women in menopause all month of October and doing it right along with my guest today. It’s Menopause Month and October 18 is World Menopause Day. (October 20 is Osteoporosis Day and this is also Breast Cancer Awareness month) It’s a busy month for women! My Guest: Michelle Cohen is a writer, director, singer & producer who’s diverse creative talents have been featured on CNN, Good Morning America, MTV, NPR’s “All Things Considered”, and in People Magazine, Entertainment Weekly, The Chicago Tribune, and The Washington Post. Michelle produced the off-Broadway megahit, Schoolhouse Rock Live! & brought Jeff Corey’s memoir, ViImprovising Out Loud: My Life Teaching Hollywood How to Act to print with an introduction by Leonard Nimoy and art work by Jack Nicholson. She is co-founder of Really Really Inc., an entertainment company that creates irresistible content which includes MenOpop, a Menopause Pop-Up & Activity Book at www.menopop.com . Questions we answer in this episode: Share the wild history of bringing MenOpop, a menopause pop-up & activity book to the world! What is the "It's Cool to be HOT! Party?" What is the virtual SWAG BAG for MenOpoppers? What is a "healing-through-humor" lifestyle brand? It’s Michelle’s mission to be celebrating women in menopause and disrupting with humor as opposed to having to get to illness or disease. I couldn’t agree more and encourage you to hop over to menopop-dot-com and get registered for the party! If you’ve got one of 34 (or 36 according to Michelle’s count) symptoms of menopause and don’t even know it, you’ll love hearing what she’s got in mind. If you’ve been looking for the Judy Blume of menopause. We may just have found it. Connect with Michelle: Website: www.menopop.com On Social: X/ Twitter: https://twitter.com/MenOpopulation Instagram: https://www.instagram.com/clubmenopop/ Facebook: www.facebook.com/menopopactivitybook/ Resources: "It's Cool to be HOT" Party! on Oct. 18: Join at the website link! www.menopop.com 5 Day Flip: https://www.flippingfifty.com/5dayflip Join the Flipping 50 Facebook Insiders group: https://www.facebook.com/flipping50insiders Other Episodes You Might Like: Caffeine, Hot Flashes, and Fat Burning During Menopause: https://www.flippingfifty.com/fat-burning/ 5 Cool Exercise Answers to Hot Menopause Symptoms: https://www.flippingfifty.com/menopause-symptoms-2/ Behind the Scenes Menopause Fitness Coaching Session: https://www.flippingfifty.com/menopause-fitness-coaching/

Oct 13, 2023

This episode with Kevin Ellis is a favorite of mine, very possibly because Kevin is a favorite of mine. You’ll hear me say that and if you joined us for the What, When & Why to Exercise for Women 40+, or you’ve visited Kevin’s show on Youtube when he’s interviewed me, you understand why. Kevin is articulate, heart-driven and an all-American values kind of guy who would not strike anyone as a candidate for osteoporosis. Yet, he was. It’s an eye-opening episode and he’s got an eye-opening story. If you’ve doubted the value of elimination diets, or you’ve settled and tolerated gut issues for years, (or even just months), it’s potentially time to take this seriously as your bone losses could be accumulating. During this re-release of this episode with Kevin aka The Bone Coach, it’s national Menopause Awareness Month and bone density is among the topics that matter more during menopause. If you’re fortunate enough to hear it before your menopause or you influence daughters (and sons) my hope is that you’ll be mindful of the opportunities you have now that you won’t later. Mitigating bone loss is possible. But wouldn’t it be far better to never have lost bone in the first place? My Guest: Kevin Ellis, better known as Bone Coach™, is a Forbes-featured certified integrative nutrition health coach, podcaster, YouTuber, bone health advocate, and is the founder of BoneCoach.com. Through a unique 3-step process and a world class coaching program called the Stronger Bones Solution™, he and his team have helped people with osteopenia and osteoporosis in over 1500+ cities around the world get confident in their stronger bones plan. His mission is to not just help over 1+ million people around the globe build stronger bones… It's to help our children and grandchildren prevent osteoporosis and other diseases in the future so they can lead long, active lives. Questions we answer in this Episode: How did you get started on this journey with helping women with osteopenia and osteoporosis? What is osteopenia and osteoporosis, how common is it, and how do you know if you have it? What causes it? What is the standard treatment protocol for osteoporosis and why is that not enough? What are the meds prescribed for osteoporosis and what is their effect on bone physiology? What are the risks and side effects and short and long term implications of use most people just aren't aware of? What is the connection between gut health and bone health? Is there a perfect diet for osteoporosis? Any specific foods that can be a helpful addition to a bone-healthy plan? What role does exercise play in bone health? A woman in 1995 was scared to death if she was diagnosed.It was only going to get worse. The recommendations are becoming more aggressive - providing more freedom than ever to already active women. Today women in midlife are increasing bone density with the right steps… tell us what you’ve seen with your program participants. Resources: FREE Stronger Bones Masterclass: https://www.flippingfifty.com/bone-coach-masterclass Connect with Kevin: BoneCoach™ Website: https://bonecoach.com/ On Social: BoneCoach™ Facebook: https://www.facebook.com/bonecoach BoneCoach™ Youtube: https://www.youtube.com/bonecoach BoneCoach™ Instagram: https://www.instagram.com/bonecoachkevin BoneCoach™ Pinterest: https://www.pinterest.com/bonecoach BoneCoach™ TikTok: https://www.tiktok.com/@bonecoach BoneCoach™ Podcast: https://podcasts.apple.com/us/podcast/the-bone-coach-osteoporosis-bone-health-podcast/id1483975147 BoneCoach™ Linkedin: https://www.linkedin.com/in/bonecoach Other Episodes Mentioned: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Whole Body Vibration for Bone Density | Medical Exercise Specialist Report: https://www.flippingfifty.com/whole-body-vibration/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/

Oct 10, 2023

Before you ask what kind of shoes I like or our guest does, listen to this for a deeper understanding of healthy feet. Posture a problem? How are your feet? Functional feet are the topic of the day. Barefoot specialist expert Dr Emily Splichal is more than a podiatrist. She’s a functional podiatrist. And… she’s a fitness trainer and a movement specialist. She may or may not be (though you’d never believe it from a picture) a midlifer who’s got enough experience working with patients and students to know midlife feet can be the beginnings of problems up the kinetic chain and she’s here to talk about it. Got an exercise plan this fall? If not, try the 5 Day Flip and kickstart movement My Guest: Dr Emily Splichal, Functional Podiatrist and Human Movement Specialist, is the Founder of EBFA Global, Creator of the Barefoot Training Specialist® Certification, Author of Barefoot Strong and CEO/Founder of Naboso Technology. With over 20 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration. Questions We Answer in the Episode: What is functional podiatry? Why do you focus on the sensory side of feet? Why is balance training so important to movement? 3 Pillars to Bulletproof feet? Connect with Dr. Emily: https://www.dremilysplichal.com On Social: Facebook: https://www.facebook.com/nabosotechnology Instagram: https://www.instagram.com/naboso_technology/ YouTube: https://www.youtube.com/@NabosoTechnology Instagram: https://www.instagram.com/thefunctionalfootdoc/ Resources: Barefoot Strong Book - On Amazon Use Code DEBRA for $50 off for functional feet; https://www.flippingfifty.com/dremily Naboso: https://www.flippingfifty.com/naboso Other Episodes You Might Like: How to Choose the Best Athletic Shoes https://www.flippingfifty.com/choose-the-best-athletic-shoes/ Should you wear shoes when you workout or go barefoot? https://www.flippingfifty.com/barefoot/

Oct 6, 2023

He had me at no negative side-effects. Tune into this episode to learn, right along with me. More people are using alternative medicine. This discussion of bioelectric medicine opens the door to yet another type of optimizing body tissues and function. This isn’t about another “treatment” but yet a way to potentially get out of our bodies. My Guest: Guy Odishaw is a Healthcare Entrepreneur, Bioelectric Medicine Practitioner Founder of Bhakti Wellness Center, one of the largest, most diverse, integrative medicine clinics in the country. Co-founder of the first integrative student health clinics in the country at the University of Minnesota. Cofounder of Bhakti Brain Health Clinic - Neuroimaging & Neuromodulation. Cofounder of Minnesota Bredesen Clinic - Dementia Prevention & Treatment Co-founder of CerebralFit Brain Training, a Nutraceutical, Electroceutical, company. Guy’s 30 years of clinical experience specializing in treatment resistant chronic pain, traumatic brain injury and psycho-emotional trauma informs his approach to brain health. Additionally, his 20+ years as meditation instructor and facilitator of courses on personal growth help him understand how to support clients through the potent changes arising from Neurotherapy. Brain training does not only alleviate unwanted symptoms it often also positively changes one's whole sense of self and relationship to the world around them. Questions We Answer in the Episode: What is bioelectric medicine? What is bioelectric medicine's impact on longevity? What is bioelectric medicine's impact on brain health? What conditions do you treat and can you share some results that you have seen? Connect with Guy: Website: https://www.flippingfifty.com/cerebralfit On Social: Facebook: https://www.facebook.com/cerebralfit Instagram: https://www.instagram.com/cerebralfit/ LinkedIn: https://www.linkedin.com/in/guyodishaw/ Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Get and Keep Your Brain Health, Fit and Strong: https://www.flippingfifty.com/leaky-brain/ Your New Sweat-Free Health Exercise: Your Brain Workout: https://www.flippingfifty.com/your-brain-workout/ Brain Health Fundamentals: https://www.flippingfifty.com/brain-health-2/

Oct 3, 2023

That Gut Feeling is Real How Gut Impacts Mood Got that loving gut feeling ? Following that gut feeling may lead you places you don’t want to go right now. If you’ve never given thought to how your gut impacts mood, this is the time. No mood swings or lows to complain about? Stay with me. Because if you’re in midlife, it’s very likely your gut health has changed in some way. You’re experiencing bloating, or constipation and diarrhea you’ve never before experienced. And inevitably that impact your brain. Not to mention, if your digestion and elimination aren’t on point, you’re potentially not absorbing nutrients and your workout suffers. It’s not just what you eat but how you absorb it that matters. Gut Impacts Mood If you find nutrition, dietary supplements and herbal remedies mind boggling right now, there’s another way to look at it. What if it’s fascinating the options we have. We don’t have to take them all but we can potentially change our health with options available to us that were never before. Let’s sort through some of the overwhelm and look at what’s just more, and what’s useful and when. We start with gut health. My Guest: Dr. Nick Bitz is a Naturopathic Physician that specializes in Ayurvedic medicine. He is a leading voice in the natural products industry and currently serves as Senior VP of Product Development at Neurohacker Collective. His areas of expertise include nootropics, anti-aging medicine, biohacking, herbology, nutrition and dietary supplements. Questions We Answer in this Episode: What is the gut microbiome? What is dysbiosis? What causes it? Why do so many women begin to have gut issues in midlife when hormones are changing? The low mood, brain fog.. Often attributed to menopause as a blanket statement What regulates the gut health and how are hormones involved and influenced? We know fasting can have a positive impact on gut biome, what other things can a woman do to improve her gut health? Share a few science-backed ingredients to support optimal digestion, immune function, and key aspects of the gut-brain connection. Connect with Dr. Nick: https://neurohacker.com/flipping50 On Social: LinkedIn: https://www.linkedin.com/in/nick-bitz-283a03b/ Instagram: https://www.instagram.com/neurohacker/ Facebook: https://www.facebook.com/neurohackercollective Resources: 12-Week STRONGER program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ 6 Better Belly Secrets from Gut Health Expert Summer Bock: https://www.flippingfifty.com/summer-bock-better-belly/

Oct 1, 2023

What if I told you that your thyroid and adrenal health not only are connected (not a news flash) but that your need to floss is also related? Got your attention? My guest is talking about a very important topic or topics for Flipping 50 members. Thyroid and adrenal health are both key to energy, motivation, metabolism. Need I say more? The Thyroid and Adrenal Health docuseries is also currently available and you can register right now while it’s open. Register here: https://www.flippingfifty.com/docuseries If this topic is of interest to you or you suffer from either fatigue, low energy or feel like your metabolism is suffering this docuseries will be valuable. For over 35 years, Jonathan Landsman has been in the health and fitness industry and is the creator of NaturalHealth365.com – one of the most popular natural health websites in the world. NaturalHealth365 offers a free newsletter, podcasts and videos – which reveal the very best information in science and natural health solutions. My Guest: Throughout his career on the internet, Jonathan has created over 500 online programs with over 300 of the brightest minds in natural health and science. He is the creator of many best-selling online educational programs including the Stop Cancer and Fatty Liver Docu-Class. To learn more about all of Jonathan’s programs, visit: NaturalHealth365Programs.com Questions We Answer in this Episode: 1. 3 Most overlooked threats to the thyroid gland 2. What are the best ways to fix these issues? 3. What is the most surprising truth about adrenal health? 4. How does our mindset alter thyroid and adrenal function? 5. Top 3 lifestyle tips to dramatically improve thyroid and adrenal function. Join the Docuseries: https://www.flippingfifty.com/docuseries Other Episodes You Might Like: My Thyroid and Adrenals: Navigating Midlife Hormones: https://www.flippingfifty.com/my-thyroid/ You, Iodine and Thyroid Health: https://www.flippingfifty.com/iodine-and-thyroid/ Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel: https://www.flippingfifty.com/adrenal-fatigue-talk/

Sep 29, 2023

Waning libido is common but it’s not the only thing to consider. We’re looking at libido, sex, and orgasm all inclusively in this episode. If this all makes you blush, it’s audio-only, and we’re just talking. But if you don’t have this discussion with girlfriends because sex talk is uncomfortable, you don’t want it and your partner does or vice versa, I’m actually sharing this podcast for exactly that reason. If not here, where? Intimacy (including sex) is actually quite tied to overall health and wellbeing. If an integral part of your life is missing but you’re not inspired to discuss it, then maybe this is for you. It’s still pretty PG so, no worries there. A European study conducted by a sports nutrition company in 2022 with expert opinions from a Professor of Exercise Science and a Sexual Health Educator set out to find out how different sports improve sex lives. The study was conducted by survey of 3200 Europeans who play sports or exercise. Interestingly, several of the sources I found reviewing references for this episode were done by sports companies of some sort. I point this out, because it’s no accident. We care about sex. They’re posting content and spending time, money, and energy polling, conducting surveys for one reason, to sell more products. I want you to know that if you’re feeling like if this were a book you’d have to put a brown paper wrapper over it, don’t. This is something pretty foundational to every human. Sex and Exercise & Sports Participation Exercise (and sport) can be a part of bringing this little bit of joy and connection back or enhancing it if it’s already present for you. I’ll put in resources a few other connections that can help. But above all, 100% transparency, strength training may be a girl’s a boy’s, and a couple’s best friend, as long as you’re in the sweet spot. (couldn’t resist!) It’s not football players .. in fact they were the least likely to reach the big O and the least confident in the bedroom. Golfers enjoy the most sexual activity among all popular sports, followed by dancers and weightlifters. More than three-quarters of golfers said the sport improved their “o experience. Golfers, and this is probably better golfers, are very in tune with their body position, confident in their ability to affect results by changes that they make. Incredible self-awareness in any area of life spills over into awareness elsewhere. Dancing, provided it’s not a waif-like ballerina sacrificing her libido by starving and extreme discipline, is very rewarding in terms of intimacy. Dancing fosters feelings of lust, sensuality, and sexiness. Those least adventurous on the dance floor may also be least adventurous or confident in the bedroom. Easiest place to start? Some dance lessons to help you get more confident in your own body. There aren’t many things more sensual than dancing with the right partner. Sex and Sports Specifics 78% of regular walkers report it improving their sex life. It might be that exploring new places and having new adventures builds trust, happiness and satisfaction that pays off in the bedroom. Consider getting off the beaten path. 81% of swimmers say swimming improved their sex lives but only 44% are confident in the bedroom. While women actually enjoy watching football, the benefits of the sport don’t actually add up to the best results in the bedroom. Fballers aren’t all that confident and don’t climax as much as other sports participants. Running can have a positive effect on hormone levels provided it’s not too much. Endurance exercise decreases testosterone and increases cortisol levels, having the opposite desired effect (see what I did there). Couples, about 66% on average, who run together report a higher frequency of sex compared to those who don’t. (a survey conducted by Brooks Running) What was the quote? "The Tango is the vertical expression of a horizontal desire." – Jennifer Lopez’ character in Shall We Dance? More than any other sport, 90% of weight trainers said it had a positive impact on their sex life. What’s the physiological reason? Weight training not only improves testosterone levels that directly impact libido or desire, it also edges out yoga for support in cognitive function and problem solving, lending to decreased stress levels through enhanced resilience. Physiologically, no other exercise will change your body shape in the way strength training has the ability to do. Aerobic activity may support weight loss to some extent, but it leaves a smaller version – possibly even less toned – than you started with. Parting Thoughts About Sex and Sport One of the biggest killers of libido, sex and orgasm tends to be a mismatch between fitness status of partners. Even if the couple doesn’t do the same fitness or sport activity, those that support each other independently pursuing some type of fitness activity tend to also have a better relationship. Reference: https://de.myprotein.com/thezone/lifestyle/europaeische-studie-einfluss-von-sport-auf-das-liebesleben/ Resources: STRONGER 12-Week Strength Training: https://www.flippingfifty.com/getstronger Libido boosting Julva: https://www.flippingfifty.com/julva Other Episodes You Might Like: Better Sex After 50 How to Love Getting Intimate https://www.flippingfifty.com/better-sex-2/ Juicy New Menopause, Libido, & Intimacy Solutions https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ Not Just for Men, Why Women Need Testosterone, Too! https://www.flippingfifty.com/testosterone/

Sep 26, 2023

What do you know about whole body vibration for bone density? Curious? Skeptical? Me too. But with more and more instances of degeneration, chronic illness or long haul preventing the active life that supports bone health, additional means of stimulating both muscle and bone density are always on my mind. Falls are the second leading cause of unintentional death in the world. Older women are especially at risk due to decreased strength, reaction skills, balance, and low bone density. Falls result in fracture 31% percent of the time and 95% of hip fractures are the result of falls. For those who’ve had a prior fracture, they are twice as at risk for a future fracture. Whole body vibration (WBV) was first used by NASA with astronauts as a way to overcome the muscle and bone losses experienced by astronauts in space in the early 60s. Why the Need for Whole Body Vibration for Bone Density? Let me give a little background on why this is so problematic. Misinformed from perpetuating outdated information from both doctors and trainers (since 2015 evidence of not only increased safety and viability of high impact and high intensity exercise for osteoporotic postmenopausal women is much more promising than prior goals of stopping or slowing losses) 41% of women over 40 had either osteopenia (>31%) or osteoporosis (>14%) in a 2010 study Said differently, 31% of women over 40 had osteopenia and more than 30% of women over 60 had osteoporosis. The further from menopause (>10 years the increase in prevalence of osteoporosis = 40% compared to just 5 years post menopause at 9%) Whole body vibration increased BMD by 2% with 5 minutes 3x a week (for 6 mos) in postmenopausal women. In physically restricted individuals it’s an alternative to other exercise. In able-bodied, in combination with resistance training, WBV increases results of both muscle and bone regeneration. While I wouldn’t advocate only doing whole body vibration for bone density if you’re able to do more, in conjunction with resistance training exercises, impact to your tolerance level, and attention to dietary and gut health, whole body vibration for bone density is an “extra” form of insurance. It not only improves bone density, but is beneficial to muscle, balance, and healing or regeneration in the case of injury. “Whole-body vibration therapy is an intentional biomechanical stimulation of the body using various frequencies of vibrations with the motive of health improvement. Ever since its discovery, this therapy has been extensively used in physiotherapeutic measures and the sports industry. For its property of increasing bone mass and density, space agencies use this therapy on astronauts who return to Earth after long-term space missions to regain lost bone and muscle mass. The potential of this therapy to restore bone mass encouraged researchers to look for its scope in the treatment of age-related bone degenerative diseases such as osteoporosis and sarcopenia, as well as in the correction of posture control and gait in geriatrics and post-menopausal women.” Mechanisms of Whole Body Vibration for Bone Density (and more) affects bone metabolism, muscle function, muscle training, and the endocrine system ​ Vibration therapy provides anabolic mechanical signals to the bone and musculotendinous systems It improves blood circulation to the bones, ensuring an improved nutrition supply. Human adipose-derived stem cell differentiation into osteoblasts is facilitated by vibration therapy inhibiting excessive osteoclast formation improves bone health by amplifying gap junctional communication in osteocytes activate the tonic vibration reflex and induce non-voluntary muscular contraction activation of previously inactive muscle fibers enhances the endocrine system's functioning: Growth hormone increases What questions do you have about WBV for osteoporosis? References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139257/ https://pubmed.ncbi.nlm.nih.gov/36793830/ https://pubmed.ncbi.nlm.nih.gov/27331044/ https://www.hopkinsarthritis.org/arthritis-info/osteoporosis-info/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422949/#:~:text=Multiple%20factors%20are%20known%20to,fracture%20%5B18%E2%80%9320%5D. Other Episodes You Might Like: Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

Sep 22, 2023

If you’re a female entrepreneur, you know. You know juggling all the things. And the unique way a woman’s brain is both made for it and it can bring you down with overwhelm! A woman on a mission to provide one solution at one resort ended up creating a business that 30 years later is still thriving. She’s creating safer exercise environments for folks choosing to travel and stay active, and opportunities for fitness professionals to enjoy a working vacation. For the hotels and resorts she serves, she’s creating less liability and more positive experiences for customers. This episode will seem a little off the beaten path and more targeted to our health, fitness and wellness professionals at She Means Fitness Business podcast. We do have a special extra episode for you health professionals at She Means Fitness Business coming out tomorrow, but I want you to hear this. It’s an inspiring story of how a business was born and for those of you aspiring to do something that hasn’t been done before… and to go for it, it’s not too late. If you’re away from home, realize there are many resorts now serviced by Fitbodies, Inc. making your fitness on the beaches more safe (and effective). My Guest: Female entrepreneur, Suzelle Snowden is the founder of Fit Bodies, Inc., the creator of the largest teaching vacation organization in the world. Fit Bodies, Inc. blends the vacation aspirations of exercise professionals with the wellness needs of a luxury resort. Suzelle’s passion is to share fitness with others! With over 35 years in the fitness industry, Suzelle is ACE CPT and GFI with numerous other certifications including Spinning®, Yoga Alliance E-RYT-200, Corefirst and Strong Nation. Questions We Answer in This Episode: Back in '92 when you began Fit Bodies, Inc., what inspired you? Still thriving in 2023...is a fantastic track record... how is it different now, how was the pandemic and how is it post pandemic? Can you book a vacation with your fitness pros ? It’s your turn: female entrepreneur or C-suite exec? What’s your biggest challenge regarding juggling business and wellness? Connect with Suzelle: Website: https://fitnessprotravel.com/ https://www.fitbodiesinc.com/ On Social: Instagram: https://www.instagram.com/suzelle_fitbodiesinc/ Facebook: https://www.facebook.com/fitbodiesinc Linkedin: https://www.linkedin.com/in/suzellesnowdenfitbodiesinc Resources: STRONGER 12-week strength training: https://www.flippingfifty.com/getstronger

Sep 19, 2023

How much does collagen count toward your protein needs? It’s an excellent question. There are a couple things to keep in mind with protein. It’s like a prescription med in that if you don’t have enough of it, you don’t get the benefit. You’d never take an Rx med just half now and half later if it is supposed to be taken 3x a day in the full dose. Likewise with protein. If you don’t get enough for the muscle protein synthesis, that is, the ability to boost an anabolic reaction in the muscle, you may support satiety and blood sugar stabilization but not preserve your lean muscle mass. Second, all protein is not created equal. Animal protein per calorie has a far higher level of essential amino acids than does plant. All animal protein is not even the same. And though collagen protein is animal, it’s a lower level than plant. Not all collagen protein is a complete essential amino acid source. But even so, it can be deceptive if you’re thinking, adding that scoop to your coffee covers your protein needs for morning. So, let’s unpack this in today’s episode and a lesser known fact that a Protein Digestibility-corrected Amino Acid Score could also have an effect on your ability to use what you consume. Are you in? The Stronger Program is open for enrollment! Start Now: https://www.flippingfifty.com/getstronger More than 20 strains of collagen have been identified. These 5 are most common in those on the shelves you may be staring at literally or virtually. Type I – present in bones and muscles Type II – cartilage and bones Type III – blood vessels (and other “hollow” organs) Type VI – skin Type V – prime protein in skeletal muscle and corneal stroma Type I represents 90% of total collagen content of the body. How Much Collagen for Best Results May Depend on This PDCAAS (Protein Digestibility-corrected Amino Acid Score), collagen protein lacks one indispensable amino acid (tryptophan) and is therefore categorized as an incomplete protein source. Collagen protein displays a low indispensable amino acid profile, yet as a functional food, collagen is a source of physiologically active peptides and conditionally indispensable amino acids that have the potential to optimize health and address physiological needs posed by aging and exercise. “36% of collagen peptides can be used as protein substitution in the daily diet while ensuring indispensable amino acid requirements are met. This study suggests that the effective amounts of functional collagen peptides (2.5 to 15 g per day) observed in the literature are below the maximum level of collagen that may be incorporated in the standard American diet.” Numerous Studies on Collagen Have Shown: · improvement in skin elasticity · recovery of lost cartilage tissue · reduced activity-related joint pain · strengthened tendons and ligaments · increased lean body mass in elderly men and premenopausal women · increased bone mineral density in postmenopausal women “These studies have investigated supplementation with doses of 2.5 to 15 g of bioactive collagen peptides over periods of three to 18 months. The benefits are reportedly due to bioactive collagen peptides to upregulate the synthesis of extracellular matrix proteins in various tissues via a stimulatory cell effect while providing the specific amino acid building blocks for body collagens.” Ideally, the amino acid scores (AAS) of a protein or protein mixture should not exceed 1.0, i.e., fulfill 100% of the indispensable amino acid requirements while minimizing excess. This is due to the fact that the body’s metabolic needs include both indispensable and dispensable amino acids. As a consequence, if one or more of the indispensable amino acids are present in excess of requirements, the diet becomes limited in dispensable amino acids, thus unbalanced, even though the PDCAAS remains equal to 1.0. So, How Much Collagen Based on SAD A level as high as 36% of collagen peptides may be used as protein substitution while maintaining the indispensable amino acid balance and the high protein quality score of the standard American diet (PDCAAS equals to 1.0). The PDCAAS calculation of the daily protein mixture contained 36% collagen peptides and 64% mixed proteins from the standard American diet. More Collagen to Consider: Peptides vs Powders Considering the two, peptides are short strings of amino acids – two or three joined together – making them even easier to digest and absorb. For regeneration of connective tissue in joints, ligaments, bone and skin, or gut collagen peptides are what you want. Without getting too much into “other” subjects here there are also creatine peptides that support muscle strength, recovery, short bursts of power and supports ATP (energy central). References: https://www.mdpi.com/2306-5354/9/5/193 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/ Resources: STRONGER 12-week program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/?s=creatine Collagen or Protein Shakes for Lean Muscles After 50?: https://www.flippingfifty.com/?s=collagen Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/?s=protein

Sep 15, 2023

Today I invite you to listen to a sneak peek of a menopause fitness coaching session from the exclusive STRONGER coaching call library. What questions do women in a 12-week strength training program with varying levels of experience with strength training ask? This is where you find out. The actual coaching session isn’t edited. It occurred on zoom with the option of joining by phone or any device with attendees on camera or not, using chat to ask questions so that sound distractions are minimal. I’m seriously pulling back the curtain today with this episode. I’m sharing one of the live coaching calls for our Stronger 12-week program for women in menopause. In this particular call I answered questions about: Exercise form Hip mobility Lunges Progression Before we dive into this episode, it might help to know that every Saturday the menopause fitness coaching sessions for STRONGER are more action-oriented and held in space so I can not only answer but demonstrate form, technique or offer an alternative to an exercise that isn’t working for someone. What you’re hearing is a Tuesday call so there are some follow up questions based on the Saturday session. STRONGER’s Menopause Fitness Coaching Sessions Every week the calls occur Tuesday - Saturday and were purely coaching from our STRONGER 12-week participants. That is, I don’t bring an agenda or content. I suggest Saturdays are dedicated to demonstrations and questions about comfort or improving form. I also do contribute something extra that may be related, I let participants' questions guide the content. It’s about answering your questions in real time. This episode is a peek from week 5. The questions in the first weeks have ranged from: Protein - how much and how much will we absorb Eating before and after workouts Before strength vs before HIIT or walking Why certain exercises may not feel good and what to do instead Muscular fatigue Questions were submitted via the live calls in the chat on Zoom. We’ve had a few questions asked in the Facebook group to be answered on the calls. And there were a few individuals choosing not to use FB and who are on the other side of the world that need to send questions to our support team that made it to the Question list so they can find them in the library. To see a real example of how we label each call with hints at the content I’ve included a picture (above) of what it looks like when you have this library. The Library is included in this 12-week session of STRONGER. You get all 60 sessions to click to whenever you want them. You’ll always have access to them there in the courses area. (valued at $497) Other Episodes You Might Like: 21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ Your 30-Something Workout vs Your Menopause Workout: https://www.flippingfifty.com/menopause-workout/ Resources: STRONGER: Tone & Define - your start, restart, or reset for strength and healthy joints https://www.flippingfifty.com/getstronger Ultimate Assessment 90 Minute coaching: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Discovery session (don’t know what, but need support or a quick 20 minutes is all you want?) https://www.flippingfifty.com/wellness-coaching-for-life/

Sep 12, 2023

I’ve got Instagram tips for women! What if we could make social media more midlife friendly for you? What if it was more than a rabbit hole, something that made you feel bad or fill in the blank not ________ enough? What if you were the boss of it? This is such an off topic. Stay with me. Social media is here to stay. It can be midlife friendly if you know how to use it. Today we talk Instagram, with a woman also flipping 50 who no doubt has our backs. She’s an expert’s expert. That is she trains entrepreneurs and business owners and influencers how to use Instagram better. So I thought, why can’t she also train you? I asked her to share a few tips for using it wisely, for information you do vs the time-waste you don’t. Sue B is one of us… and and literally THE GOAT for IG tips so it's going to continue to 'age' for us and more and more of our audience are on Instagram. It’s pretty, it’s quirky, it’s entertaining and it’s becoming more and more like a search engine. Fitness or Health pro or entrepreneur who wants more business tips for using Instagram? Come over to She Means Fitness Business podcast released just one day after this and we’ve got you. First tip, follow Sue B. My Guest: Sue B. is an insightful, energetic, and in-demand online marketing educator, influencer speaker, and a no-BS business coach. Sue B. is a popular CreativeLive Instructor and has been named by Huffington Post as one of the “Top 50 Must-Follow Women Entrepreneurs” as well as “The Top 50 Social Media Marketing Influencers” by TopRank Marketing, and “Top Female Business Influencers of 2019” by Fit Small Business. Sue’s blog was ranked as one of the Top 10 social media blogs in 2017 by Social Media Examiner. Whether she’s taking a global stage, or speaking at an industry conference, like Social Media Marketing World, or working one-on-one with her clients, Sue B. is driven to help business owners leverage the power of Instagram to meet (and exceed) their business goals. As a lifelong entrepreneur, Sue B. has over 30 years of business experience. And, with her extensive knowledge and implementation of social media, it is Sue B.’s mission to teach, mentor, and empower others. Questions We Answer in This Episode: how can listeners USE social media for their own personal benefit how to search Instagram how to avoid social media traps (time spend, or marketing vs influencers vs experts) An tips for women in business (or who want to be and their daughters - just touching on this for this podcast) Connect with Sue Zimmerman: Website: https://learnwithsbz.com/ Sue B on Social: Instagram: https://www.instagram.com/theinstagramexpert/ Youtube: https://www.youtube.com/@SueBZimmermanEnterprise Other Episodes You Might Like: 3 Menopause Fitness Makeovers: https://www.flippingfifty.com/menopause-fitness-makeovers/ How Does Strength Training Increase Metabolism: https://www.flippingfifty.com/increase-your-metabolism/ Resources: Flippingfifty Protein: https://www.flippingfifty.com/protei n Pique Matcha: https://www.flippingfifty.com/piquetea STRONGER: https://www.flippingfifty.com/getstronger Pumpkin Pie Smoothie: https://www.flippingfifty.com/pumpkin-pie-smoothie/

Sep 8, 2023

I’m everything but clutter free. I sit at my desk (aka the dining room table) and can count 5 piles of unique content, just reduced from 6 because I have one sitting behind me on the chair to toss. I’m not proud of this and I know the direct correlation between inability to focus and the mess I see. But it happens in some kind of effort to keep it top-of-mind so I get to it next. Thanks for not asking how well this is going. Apparently 55% of us are stressed by the clutter in our homes. Assuming now that this is also work for many of us this includes the office. Yet, over 94% of us (from a survey from organise my house) say a clutter-free home is important to us. Clutter also contributes to cortisol, which in turn contributes to weight gain or weight loss resistance. A 2015 study showed 77% of individuals with cluttered homes were also overweight. Other studies have shown sleeping in a messy room isn’t as restful. So, it’s not just a way of being. Cleaning up your environment may actually improve your physical health. So which comes first: the clutter or the cortisol, the happy or the organized? My Guest: Tracy McCubbin is a decluttering expert and the author of Making Space, Clutter Free and her latest book Make Space for Happiness. Tracy looks at the root of our clutter to find the real cause and ways to get real solutions. As the CEO of dClutterfly, she has helped thousands of clients clear the clutter in their lives to create space for positive life changes. Questions We Answer in this Episode: Do you have personal experience with clutter? What about the correlation between clutter & cortisol levels? How is stress directly affected by your clutter? How does a cluttered kitchen lead to bad eating habits? Can clutter affect a good night’s sleep? Can you share a few stories? What if he’s a mess and she’s a neat freak? Does this ever come up? Connect with Tracy: https://www.dclutterfly.com/ On Social: https://www.instagram.com/tracy_mccubbin/ https://www.tiktok.com/@tracymccubbin Other Episodes You Might Like: Getting Lighter Redefined: https://www.flippingfifty.com/decluttering/ Got Clutter? https://www.flippingfifty.com/less-clutter/ Resources: Make Space for Happiness 5 Day Flip (I’ve organized 5 simple, short days for you): https://www.flippingfifty.com/5dayflip

Sep 5, 2023

The chronic pain of tight upper back and neck and mid back combined with desire to gain strength and muscle through lifting weights may just be creating a vicious cycle. Could you be not over exercising, but under aware of your posture, over amplifying poor postural habits by your lifting and making things worse. Recently, three individuals on the same day, made me aware that lifting heavier caused acute tension and resulted in headaches either immediately or later after the workout. We reviewed posture. Chronically, forward head hang was a common denominator, either as static posture or in movement or working. When you take something already imbalance and add weight to it, only one thing can happen, a further imbalance. At some point the body will cry uncle. My guest today will make this crystal clear for you and, for me. If this is you, the duration of our episode is not enough to resolve your problem. It’s enough to make you fully aware of why massages and shoulder rubs and Theraguns haven’t done the trick for you. There’s another free resource we talk about at the end of the podcast so you can get more help. My Guest: Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients over the last 15 years, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation. Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance. Questions We Answer in this Episode: Headaches are too common among our women - what are common causes? Are upper back and neck pain related to headaches? Rounded upper back or kyphosis What’s the cause for mid back tightness or pain - rhomboid area What are your thoughts about hanging or foam rolling? What’s the first step in fixing upper back and neck pain… permanently? Masterclass to Resolve Chronic Pain: https://www.flippingfifty.com/stoppain On Social: YouTube: https://www.youtube.com/channel/UCKKl53eAW7ZRiG-mkKlytHg

Sep 1, 2023

If the recent podcast episodes about walking didn’t inspire you to take a walk this episode might. My guest and her husband decided one day to go for a walk. Ninety-eight days later they’re still married, possibly more fit and have things to share about what it was like to learn to adjust and adapt along the way. If camping isn’t your thing, you’ll like this too as its an inspiring way for a non-backpacker to consider an adventure. Guest: KATHY ELKIND is a writer, long-distance walker, and speaker who shares her love of walking adventures. Along with her husband, Elkind has walked the GR5, the Andalusian Coast-to-Coast Walk in Southern Spain, and parts of the Cammino Materano in Italy. She lives with her husband and walking partner in the Mad River Valley of Vermont. To Walk It Is to See It is her first memoir. In 2018, Kathy Elkind and her husband decided to take a grown-up “gap year” in Europe and walk the 1,400-mile Grande Randonnée Cinq (GR5) across The Netherlands, Belgium, Luxembourg, and France. At 57, Kathy has chosen comfort over hardship: Unlike the Appalachian Trail and the Pacific Coast Trail, the GR5 winds from village to village instead of campsite to campsite. She and Jim get to indulge in warm beds and delicious regional food every night and croissants in the mornings. The GR5 is not all comfort. Walking day after day for ninety-eight days bring sickness, accommodation struggles, language barriers, and storm-shrouded mountains in the Alps. Meanwhile, Kathy finds herself reflecting on difficult topics—primarily, her struggles with dyslexia, overeating, and shame. But she also finds that the walking becomes a moving meditation and the beauty of the landscape heals; she begins to discover her own wise strength; and as the days unfold, she comes to the gratifying realization that a long marriage is like a long trail: there are ups and downs and it takes hard work to keep going, but the beauty along the way is staggering. Written with raw honesty and compassion, and rich with dazzling scenery, To Walk It Is To See It will inspire you to lace up your walking shoes and discover your own path. Questions We Answer in This Episode: What made you decide to take on such a daunting adventure, despite being in what you describe as the “last third of your life?" Why do you suggest older adults should consider taking a gap year? What things did your long journey bring into focus? How did you adjust when needed or did you find reasons to change plans? . What became important for your personal definition of eating well while on vacation (some would not call walking 1400 miles a vacation)? You open the book with a scene standing in a river naked, and many women would find the idea of standing in broad daylight even with their partner of 27 years, naked, a little precarious or embarrassing. How did the 1400-mile walk change your body esteem, if it did, or were you always so confident? I sincerely hope you’ve taken a walk while you listened to this one. Connect with Kathy Elkind: Website: https://www.kathyelkind.com/ Facebook: https://www.facebook.com/KathyElkindauthor Instagram: www.instagram.com/kathyelkind/ YouTube: https://www.youtube.com/@kathyelkind6282 Resource: Hot Not Bothered: http://flippingfifty.com/hnb-challenge Flippingfifty Protein: https://www.flippingfifty.com/protei n Never Be the Same - Marc Leblanc Other Episodes You Might Like: 21 Answers to Walking Questions: https://www.flippingfifty.com/walking-tips- Benefits of Walking: https://www.flippingfifty.com/Walking Tips

Aug 29, 2023

Ask any woman what she wants and it just might be better sleep in menopause. Ask her what her biggest challenges are and she might say belly fat or energy but often the underlying reason is poor sleep whether she knows it or not. Dr Michael Breus contributed an expert opinion in the sleep chapter of You Still Got It, Girl! The After 50 Fitness Formula for Women. He was responsible for leading me to what’s become not only a group of colleagues but friends My Guest: Michael J. Breus, Ph.D., is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine Boards without going to Medical School. Dr. Breus is the author of four books with the newest book (2021) Energize! Go from dragging Ass to kicking it in 30 days, adds the concepts of Movement (not exercise), and Intermittent-Fasting to his already famous Sleep Chronotypes. And it was recently named one of the top books of 2021 by The Today Show. In his 3rd book (2017) The Power of When, which is a groundbreaking biohacking book proving that there is a perfect time to do everything, based on your biological chronotype (early bird or night owl). Dr. Breus gives the reader the exact time to have sex, run a mile, eat a cheeseburger, buy, sell, ask your boss for a raise and much more based on over 200 research studies. He is an expert resource for most major publications doing more than 400 interviews per year (Oprah, Dr. Oz, The Doctors, NY Times, Wall Street Journal etc.-list available). Dr. Breus has been in private practice for 23 years and recently relocated to and was named the Top Sleep Doctor of Los Angelos, By Readers Digest. Questions We Answer in This Episode: Your book Energize! Included the concept of movement (not exercise).. And given Flipping 50 is all about LESS Exercise, More Movement I already love that.. Tell me more about how you came to include the distinction of movement vs exercise How can listeners pick the best mattress? What is a Chronotype and why is it important? Better sleep in menopause is possible. Some women have very little issues. We all want to be her. But if you’re not, keep trying. Take the right steps and you’ll get there! We’ve seen and heard improved sleep… and reduced night sweats and hot flashes within a week of starting programs. Connect with Dr. Michael Breus: Website: https://sleepdoctor.com/ On Social: Instagram: https://www.instagram.com/thesleepdoctor/ Facebook: https://www.facebook.com/thesleepdoctor/ LinkedIn: https://www.linkedin.com/company/thesleepdoctor/?viewAsMember=true Twitter: https://twitter.com/thesleepdoctor/ Other Episodes You Might Like: Sleep Through Menopause Without Medication: https://www.flippingfifty.com/sleep-through-menopause/ Resources: Chronoquiz: https://www.chronoquiz.com Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard Flipping 50 Protein: https://www.flippingfifty.com/protei n STRONGER: https://www.flippingfifty.com/getstronger

Aug 27, 2023

Which hormones matter most for your health during and after menopause? I’m asked far too often about unique individual hormones. This week it was testosterone and DHEA. Both I wrote about in You Still Got It, Girl! Yet, you don’t want to just look at individual hormones without looking at the whole picture of your signs, symptoms, basically your subjective measures and your objective measures of muscle mass, bone density, strength changes, sleep number (to some extent) and even Heart Rate Variability. I brought the hormone mistress (she doesn’t know I’m calling her that!) on this episode and we talk about something spontaneously that I hadn’t intended to ask but decided I needed to and that was about her concern for the vast array of information coming from Google and social media influencers who don’t necessarily stay in their scope and who are most concerned with the attention and followers than the accuracy of information. Need a start to exercise this fall? Try the 5 Day Flip. It’s free. One workout a day for 5 days. Less than 20 minutes a day. For more support in real time: the 10-Day Hot, Not Bothered Challenge (limited time offer) My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards. Using her 20+ years of experience and extensive training and background in European Biological Medicine, pro-aging therapies, and Bio-identical Hormone Replacement, she has successfully helped thousands of women transition gently through the different stages of their lives with all natural methods. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science Of Self Healing podcast. Questions We Answer in this Episode: What are the current biggest myths about menopause? What do women need to know about this hormonal transition? What do you think about the more open communication about menopause on social media? Are listeners gaining or losing from the content you’re seeing? Which hormones matter most? Is great sex still an option? (and could it be better?) For more information on which hormones and why they’re important… Mastering the Menopause Transition Summit: https://www.flippingfifty.com/pause On Social: Facebook: https://www.facebook.com/drSharonStills Instagram: https://www.instagram.com/drsharonstills

Aug 26, 2023

Want to lose fat and add muscle? Think it’s too late? My next guest will help you lose any doubt you can do it at your age.. Including in your 60s. A frequently-asked question in our community at least among newcomers is, Is it too late? Is it too late to stop the muscle loss or to gain muscle back? Spoiler alert, no. Are you willing to lift weights, prioritize sleep and eat enough of the right food? Then yes you can gain lean muscle, lose fat, and have more energy. It’s all possible! My Guest: Joan Ermelbauer was an Organizational Change Management professional, who has transformed her experience and expertise into a Third Chapter (aka retirement) passion, coaching individuals on making changes that are lasting. Joan is a Professional Certified Coach (PCC) accredited by the International Coaching Association. About a year ago, at age 66, Joan discovered the Flipping 50 nutrition and fitness program and has been following it with great success. If you are interested in Coach Joan's help in making lasting change, you can learn more about her at www.ripplEffectcoaching.com . You can also find her on LinkedIn and send her a message if you are interested in connecting with her. Joan offers prospective clients a complimentary half-hour introductory session. You’ll hear Joan talk about how to lose fat and add muscle as she did in the past year, with significant changes in fat loss occurring in the last 4 months. She shares her whole story of what she’d tried and how it went, what helped her and what made it a little more difficult. Questions We Answer in This Episode: How did you learn about Flipping 50? What were the hardest changes (beliefs) for you to make? What has surprised you about your results? Are you on HRT? What do you know now that you would have liked to have known at the start? How did your experience with making changes support you on this journey? Connect with Joan: Website: www.rippleffectcoaching.com Linkedin: https://www.linkedin.com/in/joane/ Other Episodes You Might Like: How to Lose 100lbs in Your 60s: https://www.flippingfifty.com/lose-100-lbs/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Resources: Flipping 50 Protein: https://www.flippingfifty.com/protei n 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER Tone & Define: https://www.flippingfifty.com/getstronger

Aug 22, 2023

The most abundant hormone in women. Lower percentage compared to men but still ultimately important. For instance, healthy male ranges in a 2022 pub med study stated 300-1000. In women they’re 15-70ng/dL though Centers for Disease Control list 8-49 ng/dL as healthy. The importance of this differential is this: are you focused on optimal ranges or on norms? And choosing a conservative governmental guideline or anyone quoting them, if you don’t feel good may leave out missing peer-reviewed evidence that other information exists. Remember it takes almost 2 decades, an average of 17 years for research to make it into mainstream. It takes longer to change a position statement or governmental guideline. Recently, while experimenting with ways to stabilize levels of hormones overall, my tested level was well below 15, once at a 6! Not a great way to boost lean muscle mass. And I knew it. Where once I was lifting X lbs, I was struggling with X- [purposefully, leaving numbers out.. There should be no comparison of what weight I lift to what what you lift. Heavy for you is reaching fatigue and the number of repetitions you should be reaching fatigue. The point… what was normal and challenging just a few months ago was suddenly not doable. So, I knew. Other Signs Testosterone Levels are Low: Low sex drive Bone density Vaginal dryness Low muscle mass With low muscle mass- increased fat/belly fat High Testosterone in Females: Acne Excess hair on face, back, chest Oily skin Irregular periods In females, most testosterone converts into the sex hormone estradiol. In females ovaries produce testosterone and the adrenals produce a small amount of testosterone. While it’s most known for sex drive and libido, then for muscle, it’s also important for bone and mental health and maintaining balance in other hormones. Testosterone’s Role in the Human Body: Blood cells Body fat distribution and use Bone density Muscle strength Sex drive Breast health Mental health The most common testing reveals total testosterone. That’s a measure of both testosterone attached to proteins in the body and those not, that is referred to as free testosterone. It’s less commonly tested but measures the available testosterone in your body. A test for bioavailable testosterone is also available and you’d be working with a physician who deemed a need to deep dive if you were doing that. How to Support Your Testosterone Levels: Lifting weights with intensity (with adequate recovery) HIIT (may not elevate much but will not harm T) Adequate protein levels (it’s more than you think) What Kills Testosterone Levels: Endurance exercise Sugar Alcohol stress Low protein It’s not just normal menopause or stress decreasing testosterone levels. Hormone disruptors are everywhere and can impact your testosterone levels (as well as other hormones). These hormone disruptors decrease testosterone production, or reduce use of testosterone by your body or reduce “free testosterone.” BPA The plastics used everywhere. Don’t store food in them. Avoid heating in them. Avoid plastic water bottles. Use glass and and stainless steel Avoid the paper receipts Avoid BPA-lined cans Pesticides A no-shoes policy in your house Choose organics when possible Wash produce before consuming Forever chemicals Avoid farm-raised fish and meat In many dairy products Keep paints, and toxic products in garage away from kitchen and living areas Parabens Read personal care labels carefully Buy plant-based, organic when possible References: https://pubmed.ncbi.nlm.nih.gov/26358173/#:~:text=Clinical%20trials%20suggest%20that%20exogenous,musculoskeletal%20health%20in%20postmenopausal%20women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331845/ https://academic.oup.com/jcem/article/104/10/4660/5556103 https://www.nrdc.org/stories/9-ways-avoid-hormone-disrupting-chemicals https://www.endocrine.org/patient-engagement/endocrine-library/edcs#:~:text=EDCs%20are%20chemicals%20or%20mixtures,hormones%20from%20doing%20their%20job. Resources: 14-day detox: https://www.flippingfifty.com/stress-less 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Other Episodes You Might Like: The Effects of Hormones on Lean Muscle (4 Studies): https://www.flippingfifty.com/effects-of-hormones-on-muscle/ It Takes More Than Hormones to Fix Hormones: https://www.flippingfifty.com/fix-your-hormones/ 6 Ways Exercise Hurts or Helps Midlife Hormones: https://www.flippingfifty.com/midlife-hormones/

Aug 20, 2023

This episode with the Girlfriend Doctor is a real opportunity to listen over the fence with us. It was truly a girlfriend's dish. She is, of course, Dr. Anna Cabeca. This episode is full of discussion on intimacy, incontinence, aging, even resistance to weight training - wait til the end, you won’t want to miss that! And it’s also a very special opportunity to hear in person from someone of her stature about how she works with patients. My Guest: Anna Cabeca, DO, OBGYN, FACOG, is bestselling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs. Questions We Answer in This Episode: As time passes, many women think - may be even led to believe by influencer memes - that forgetfulness, mood swings, and loss of desire are just a normal part of the aging process. What do you have to say about that? Are there elements that make it worse? And can we make it better? How key is cortisol for you in your experience treating patients with menopause symptoms? What key stressors have you seen most impact cortisol? If we take HRT off the table so we’re inclusive of every woman listening… How can listeners regulate hormones with diet and lifestyle and lead a healthy, vibrant and sexually active life at ANY age? This is Dr Anna’s Summer of Love! Don’t miss it: https://www.flippingfifty.com/SOL Facebook: https://www.facebook.com/thegirlfrienddoctor/ Instagram: https://www.instagram.com/thegirlfrienddoctor/ Youtube: https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA Twitter: https://twitter.com/annacabeca?lang=en Other Episodes You Might Like: Urinary Incontinence (Part I): https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ Urinary Incontinence (Part II): https://www.flippingfifty.com/urinary-incontinence-leakage/

Aug 18, 2023

This episode of walking tips is purely responses to our communities’ questions. and WOW did you have a lot of them? So let’s dive right in. In case you landed here first, you may also want to go back one episode and listen to the podcast I released about the benefits of walking that is full of research statistics that will blow you away… or at least out the door on a walk. Cardiovascular Fitness Walking Tips How fast should you walk to make it cardio?This is completely unique to an individual. Your heart rate and breathlessness or ability to talk at any speed will be different than mine or any other person’s. So it’s perhaps better to identify the goal. Your heart benefits from walking, period. Exercise intensity is measured in labs as METs. Your MET level walking is far higher than your met level at rest. So you’re already “cardio.” Is walking just as effective as jogging/running?It depends. Effective for what? It’s not the same as cardiovascular stress. It takes longer to achieve the equivalent in energy expenditure or distance. It is the lower impact which could be good unless you’re training for impact and need it. How much would I need to walk a week to support a weightlifting routine for cardio?This varies based on your need and goal for cardiovascular fitness. All walking improves heart health. What are your biggest goals? Then you can determine what level of intensity you want or need. Will I still gain any cardiovascular benefits if I’m a slow walker?You’re definitely getting the benefits of circulation and blood sugar stabilization from walking at any pace. And you benefit from cortisol reduction too. But also want to be sure you’re not judging what may feel like a fast pace to you because it’s slow to someone else. There is some evidence that for weight-bearing exercise for bone density purposes, speeds of greater than 3.3 mph are associated with bone benefit but slower are not. Tips for Improving Walking Effectiveness Is 10,000 steps a day a good goal? 10K or 7K optimal steps per day?10,000 steps has been popularized but not proven scientifically. In the recent podcast I posted this week I referenced science about each 1000 over 4000 steps contributing to testosterone boost. And also to 8000 steps boosting most significantly. But above 7000 or 8000 otherwise seem to have diminishing returns. How do you control breath and walking to improve core? [What is] proper deep belly breathing that engages pelvic floor/diaphragm when walking?Keep in mind speed and resistance will activate core. Overthinking core during walking could be counterproductive. Instead, focus on posture. Practice diaphragmatic breathing at rest first, before you attempt to do so while exercising. If it becomes natural, you’ll simply be doing it while you walk too. Should I walk with weights?No. The risks outweigh the benefits unless you’re wearing a weighted vest in training for an extreme event at altitude where you’ll be carrying supplies or a pack. The risk as you swing.. either your legs (if ankle weights) or your arms (hand or wrist weights) is tension or significant torque on joints. More Tips for Walking Effectiveness and Comfort How to prevent tightness in hip/low back? What would cause lower back pain while walking?Lower back pain can be prevented with improvements in walking posture. Imagine a tall posture, leaning forward from the ankles. The biggest mistake is made leaning from the waist. Your fascia – the layer of ligamentous tissue covering your muscles – essentially stiffens. Change the gait or stop and stretch periodically. Find warmups at my Youtube channel . Long strides or short?Yes! Based on the previous response, you want to mix it up. Best posture while walking up a hill? Saving our knees?I’m not sure these are the same question or separate, so I may misinterpret in my response. You maintain the same forward angle from the ankle as when on a flat. Avoid bending forward from the waist or the neck. Best walking routine to burn the most fat in a shorter period of time?This one completely depends! If you want to burn fat you have to be in an optimal cortisol and insulin dance. I could tell you a routine that for someone would support fat burning but for you might encourage fat storage or adrenal fatigue. For Osteoporosis – [This question is not quite clear but doing my best]Walk, but don’t only walk. We are mobile during the day so more of the same load doesn’t overload bone enough to add more stimulus. Is Walking Causing Problems? I feel tight in my upper calf and behind my knee. So much that it is painful to squat. What to do?I would consider how long you’ve been experiencing it. If it’s longer than a couple weeks, you’ve reduced any stress you’re putting on it and it’s not improving then I would get a physical therapy injury screen and see what they suggest doing. If we’re doing some strength and HIIT weekly, how does walking impact our cortisol levels?Generally, very well. You’re reducing cortisol with walking. Unless you’re trying to turn everything into work and something hard, you’ll be rewarded. Always get knee pain after walking, otherwise a very active and fit person.There may be a little wear and tear stress you’re experiencing from the repetitive joint actions over and over walking that you don’t in other activities. It may be biomechanics for you are just making it not something that works as well for you. Is It true If you keep your pace brisk, at the threshold of wanting to break Into a run, you burn more calories?It is true that if you can fast walk vs slow jog you may expend more energy fast walking than slow jogging. Do realize that the value of walking may not be about the calories burned however, but the positive result on hormones. That pace that burns more calories may in fact burn you out. It’s important to know whether you need to burn more calories… or if you first need to remove cortisol. How to Make Walking More Beneficial with These Tips Can you break walks into shorter sessions for the same benefit?What’s your reason for walking? Endurance or something else? If your priority is reducing blood sugar and insulin resistance, walking 15 minutes after meals three times a day is more beneficial than walking 45 minutes in the morning or afternoon. So if weight loss is your goal short walks after meals may be best. The recent previous episode on walking lists the benefits of various walking lengths and timing. Walking with a bad hip?Without knowing more It’s hard to offer help. Walking with a bad hip in some cases could make it worse if this is dysplasia or causing friction in the joint capsule. I’d see a physical therapist or an orthopedic surgeon if you don’t know why the hip is “bad.” Why do I always get shin splints?Is it shin splints? What is more common and mistaken as shin splints is muscle fatigue in the anterior tibialis muscle. Start with shorter walks. You pull your toe up more dramatically and repeatedly while walking. If you’re walking uphill, you do that more so. Should I stretch after walking?If you’re losing mobility or range of motion, the best time to stretch so you can improve it is after any movement when your core temperature is elevated. Muscles are more pliable. Need more walking tips? Share your questions with me in the Flipping 50 Insiders group Resources: Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge/ Other Episodes You Might Like: What Does ONE workout Do to Your Body? | Women Over 50: https://www.flippingfifty.com/one-workout/ What Happens to Your Body During a Workout?: https://www.flippingfifty.com/your-body-during-a-workout/

Aug 15, 2023

I’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82. Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I might not be here doing this podcast today. I hear her footsteps and breath and see the way she would swing her arms. I was aware even then that walking and being comfortable not talking, not having to fill space, was the sign of a good walking partner. We worked our way up to a mile and a half regularly that summer. By the time college rolled around that fall I was a runner. The effects of walking on your health are pretty incredible. This simple, economical, accessible way to move more, or take it further and exercise, make fitness and health a reasonable goal for everyone. What is Walking? Let’s define physical activity and exercise before we go on. Physical activity: movement at a leisurely pace for enjoyment of sports or performance of daily activities of life. Exercise: intentional movement for the purpose of improving fitness by use of planned intensity, duration, and or resistance. Walking, then, can be either physical activity (walking a dog, to the mailbox or strolling in a museum) or exercise (going for a walk, brisk walking, walking for a time, hiking the Grand Canyon). What you believe about these habits is more important than doing the habits. Power of your intention (meditation, Dr. Joe Dispenza’s work) Fixed or growth mindset (Dr. Carol Dweck) Effects of Walking 30 Minutes a Day (and less) 30 minutes walking a day Reduces type 2 diabetes by 30% 30 minutes walking daily reduces dementia risk by 62% 25 mins of brisk walking adds 7 years of life 11 minutes a day adds 2 more years of life Moving 2-5 minutes several times a day breaking up sedentary time reduces blood glucose levels after meals by 17% Walking 15 minutes within 30-60 minutes after each meal has a more significant impact on blood sugar than 45 minutes continuous walking am or afternoon. Brisk walking after meals has a more significant positive effect on glucose of type 2 diabetic women than normal pace walking. Not able to log in walking miles or minutes but doing a lot of movement during the day? You can still win with steps! This kind of low level movement is N.E.A.T., for non-exercise-activity-time or t= thermogenesis) depending on the school you attended! 8000 steps per day increased testosterone Even over 4000 steps every additional 1000 significantly increases testosterone and increases lipolysis (otherwise strength training is greatest way to do this) The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from

Aug 11, 2023

Women need to know about hormone replacement therapy. Can we agree on that? It’s so important that you don’t rely on rumors or pieces of information with huge gaps. Still curious about Hormone Replacement Therapy? Whether you’re still deciding if it’s for you or not for you, or you’re struggling to try to get the right cocktail for the moment you’re in, my guest today talks candidly about these topics, providing detailed insight on how you can make decisions and advocate for your own best health care. My Guest: Terri DeNeui, DNP, ACNP, APRN-BC is the founder of EVEXIAS Health Solutions and creator of the EvexiPEL method. She leads the EVEXIAS Medical Advisory Board, hand-selecting leading experts from around the globe to support the education and knowledge resources that provide the opportunity to experience a whole new way to practice medicine that is truly transformational for patients and practitioners. Dr. Terri DeNeui is a board-certified nurse practitioner, nationally renowned speaker, author, and entrepreneur. She holds advanced certifications in Hormone Replacement Therapy, Preventive Wellness Medicine, and Functional Medicine. Her career in medicine began as a hospitalist in emergency medicine, where Dr. DeNeui quickly realized that day in and day out, the focus was on disease management instead of disease prevention. She felt saddened and frustrated—she wanted to do more for patient care and for that, she had to know more. This was the catalyst for what has become her life’s work. She began to pursue extensive education in hormone optimization, integrative health, preventive care, and alternative medicine. Dr. DeNeui founded Hormonal Health & Wellness in Southlake, Texas (now EVEXIAS Medical Centers) in 2008 as the first step in her new pursuit. In her practice, Dr. DeNeui strives to help men and women find optimal health. Questions We Answer in This Episode: What's the biggest misconception about hormone therapy for menopause? How has research evolved around hormone therapy? What is pellet hormone replacement therapy and the benefits associated with it? When is pellet therapy vs shots, creams, trochea, or patches better? Say a listener is conflicted by different information. How can you help a listener decide if she wants to consider hormone therapy for menopause and/or overall health? In your opinion, is there a time it’s too late to take hormone replacement therapy? In your opinion, is there a time when a woman should go off hormone replacement therapy? How long on average can it take to get a woman’s ideal amount of hormones dialed in? Clearly, women need to know about hormone replacement therapy in order to make informed decisions and to share that with younger generations. Connect with Terri: Website: https://www.evexias.com/ Facebook: https://www.facebook.com/EVEXIASHealthSolutions Instagram: https://www.instagram.com/evexias_health_solutions/ Linkedin: https://www.linkedin.com/company/evexiashealthsolutions/ Other Episodes You May Like: It Takes MORE Than Hormones To Fix Your Hormones: https://www.flippingfifty.com/fix-your-hormones/ Hormones After Breast Cancer? It’s Not What You Think: https://www.flippingfifty.com/hormones-2/ Resources: Flippingfifty Protein: https://www.flippingfifty.com/protein

Aug 8, 2023

I finished pedaling and swung my leg off the bike. My bike shorts and jersey had telltale signs of salt markings on them. Once I cooled down, any exposed skin was like sandpaper. I was like a human French fry. I have trained for 8 Ironman distance triathlons. That includes a lot of time both biking and less but significant time running. I am what you’d call a fairly salty sweater. But even if you’re not exercising outdoors in the heat, exercise of any kind, and menopause with its hot flashes, night sweats or not… can also increase your need for electrolytes. To really hydrate is about much more than water. In this episode, I share information about electrolytes and how to get started down a path toward less water retention and more energy with some basics. Some women in menopause say they just aren’t thirsty. There may be some changes to the thirst mechanism during menopause ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984489/ ) and some hormonal imbalances may have a diuretic effect on women. Lack of thirst isn’t a cue you don’t need to hydrate. It may be a reason to be more diligent so you can maintain energy, brain function (mood, cognitive function) and feel optimal. Retaining water, having hot flashes, heavy sweaters, or drinking lots of water and constantly in the bathroom??? This is for you. What are Electrolytes? Defined: Electrically charged minerals that play a vital role in various physiological functions. Potassium Sodium Calcium Magnesium Chloride Electrolytes maintain fluid balance and brain function. Electrolytes can play a vital role in mitigating menopause symptoms by maintaining fluid balance, and temperature regulation. If you’ve experienced brain fog, memory laps, or mood swings… they can be exacerbated during heat waves. Excessive sweating (whether you see and feel it, or whether you don’t) can deplete the body’s water and electrolyte stores, so it's important to replenish them: In everyday midlife Additionally, during high heat When You Might Need Hydration Beyond Water Fatigue? It’s related to many things of course, but low electrolytes can be one. For menopausal women consuming electrolytes daily, not just in hot weather can help reestablish fluid balance. Fluid Retention? Surprise! Restricting sodium intake isn’t necessarily the cure for fluid retention. Adequate electrolytes influences adequate hydration and that helps prevent fluid retention and natural detox. Drinking more water and peeing constantly? You’re not actually hydrating. Try slowing down on how quickly you add water. In addition, consider adding some salt to your water. Exercise Gets Hard Fast A woman here in Phoenix yesterday thought hiking in 118 heat midafternoon was a good idea and got heat stroke. You don’t have to be that, um, shall we say silly, to compromise not just your exercise, but your health. If you’re dehydrated, your blood thickens. Your oxygen delivery to working muscle, AND to help dissipate heat, deteriorates very quickly. If you hit that point, you can’t go back. You want your blood and oxygen to flow easily through your system to keep the stress on your heart (doing all the pumping) mitigated. Obviously, make wise choices, but being hydrated before you begin, having extra electrolyte-rich drinks during, and rehydrating after are key steps. When heat and/or humidity climb, this isn’t a practice just for days you exercise, it should be a daily habit. Other Signs of Low Electrolytes: Headaches, muscle cramps, twitches, or spasms. Feeling breathless too soon, dizziness associated with low blood pressure… all may be supported by increasing your electrolytes. Plus… Stressed? Your heart and your adrenals also need them! There’s more. That belly fat may be lessened by way of improving insulin sensitivity. Heavy Sweater? You’re losing sodium when you sweat. So naturally if you’re sweating more you’re losing more sodium. Your personal needs will vary from someone else. Salty Sweat? There’s a theory here in the literature that salty sweaters may be simply excreting high sodium in their diet. I am but a study of one, but I can vouch for the fact this isn’t true. I have a low to moderate sodium intake compared to SAD but have a higher salt loss in sweat. (you can test your sweat rate and if you’re an athlete training long or frequently it’s a good idea – in or outdoors) How to Begin Hydrating with Electrolytes: Start with some water. (made with Himalayan pink salt) https://www.flippingfifty.com/hot-weather-hydration/ I describe this process in a post here. It’s simple, natural, and easy. When you can’t do it or aren’t at home, there are other options. If you’re investing in something like Athletic Greens, that can help by boosting your magnesium. Adding leafy greens to your smoothies and eating some extra greens (maybe straight from the garden can boost your magnesium too). Especially if you’ve been avoiding or reducing sodium, you may want to reconsider. Unless you have a medical condition, many women (and men) have been using such low sodium levels that they’re lacking in this electrolyte balance. Choose a clean electrolyte product: without sugar, artificial colors, flavors, or preservatives. Take one serving a day. I’m using LMNT most recently for activity. (No association – I just like the flavors). During exercise, I use a packet in 16 ounces of water. (more concentrated to support sweat rate) During the day I’ll dilute that in 24-30 ounces of water and drink it throughout the day (every day – not just on exercise days). For those of you who say you “get bored” drinking plain water, the flavor will help. Try the sole water for an everyday solution, and the LMNT or a clean electrolyte you like for exercise. If you’re in the bathroom more often than you’d like, slow down on the volume of water OR add electrolytes. You may not actually be hydrating at all with all that water. Sodium helps you put it to use for the cells in your body. My Electrolyte Favorites: MiTox by Bridgit Danner Wildlytes by Teri Cochrane USE DEBRA10 for a discount! Sole with Himalayan Crystal Salt: https://www.flippingfifty.com/himalayancrystalsalt Other Episodes You Might Like: Hot Weather Hydration: https://www.flippingfifty.com/hot-weather-hydration/ All about Electrolytes After 50 | Not Your Kid’s Sports Drink: https://www.flippingfifty.com/all-about-electrolytes/ Keep Cool Resources: PROTEIN: https://www.flippingfifty.com/protein Chocolate Protein Ice Cream | Healthy Treats: https://www.flippingfifty.com/chocolate-protein-ice-cream/ 3-Ingredient Protein Ice Cream | Healthy Treats: https://www.flippingfifty.com/protein-ice-cream/

Aug 4, 2023

Did you know your grip strength and mortality risk are closely related? Scientific studies included in this episode share the relationship between your grip strength and longevity, and how to test and improve your grip strength. Can you open that jar of nut butter without assistance? If you’re handing those jars off to someone else, it may be time to examine an often-overlooked component of mortality rate and longevity or positive aging. What’s Inside this Grip Strength and Longevity episode: What is grip strength Why it is a measure of positive aging Association with mortality and cognitive function Exactly why is still relatively unknown How to measure it Dynamometer How to improve it (sets & repetitions aren’t absolutely known) Pullups Farmer’s carry Dumbbell exercises Plate squeeze Towel wringing Tennis Ball squeeze Strengthening forearms in reverse wrist curls may also help. What interferes with grip strength? MS Parkinsons Nerve damage Arthritis Carpal Tunnel Syndrome Research Related to Grip Strength In a 2015 study, researchers examined the connection between grip strength and mortality in 140,000 adults. They found that poor hand grip strength was linked to a higher risk of heart disease, heart attack, stroke, and death. Your grip is also an indicator of cognitive and mental health. A 2022 study found that increased grip strength was associated with better cognitive function, less depression and anxiety, and higher life satisfaction. Note: There are things you can and things we can’t control. Say you do have Parkinson’s or Rheumatoid Arthritis. That may be a limiting factor but overall strength, mobility, other forms of exercise, and your diet are things you can control. It’s a good reason to pay more careful attention to those things you can do something about. Mindset and attitude are sometimes proven to be even more valuable than physical traits. References: https://www.sciencedirect.com/science/article/abs/pii/S0140673614620006 https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02490-2 Other Episodes You Might Like: What Accelerates Aging and How to Reverse Aging: https://www.flippingfifty.com/how-to-reverse-aging/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/ Resource: EASY, EFFORTLESS, PROTEIN: https://www.flippingfifty.com/protein - take 10% off by registering for Subscribe & Save, and don’t forget to order Fiber Boost. For regularity, and fullness, and satiety, there is NOTHING like combining protein and fiber. My better gut option: Pique Matcha: https://www.flippingfifty.com/piquetea Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic

Aug 1, 2023

Enhancing gut health may be the least sexy part of improving your body composition. After all, there’s no Lululemons, no flexing in front of a mirror, and there’s got to be some consciousness about it. Most of all for many of us, there has to be an understanding of why, and how, and one last thing… you don’t have to have a belly ache, belly bloat, or diarrhea to tell you you have a gut issue in order to have one. The gut microbiome is influenced by sex hormones and also changes with aging. Declines in estradiol and progesterone may lead to permeability of the gut barrier, allowing microbial translocation to occur. Menopause and/or low estrogens are associated with reduced gut microbiome diversity. Because it’s possible to modify the gut microbiome through specific prebiotic, probiotic, or antibiotic drugs, the gut microbiome can play a part in peri- and post-menopausal health. Enhancing Gut Health Improves Insulin Sensitivity Stubborn menopausal fat is often related to insulin resistance. Insulin resistance is related to your blood sugar. Your body will respond to different food and drinks based on your gut microbiome. Say you have a poor gut microbiome and certain foods spike blood sugar. For me right now, that’s coffee. Focus on improving your gut microbiome over a few months then testing the same meal or foods may result in far lower blood sugar. Some say you can enhance the gut microbiome in a matter of days. You may have no obvious indication of poor gut health. Unless it’s reached significant levels you won’t have constipation, diarrhea, gas, or bloating - the obvious telltale signs. Wearing a Continuous Blood Glucose monitor can reveal some of these issues. How Do You Improve Gut Health? Ironically, longer periods of fasting can help. Dr. Mindy Pelz uses fasting with patients who’ve undergone antibiotic use, oral birth control and who have SIBO. The key in these 24-hour or more fasts is how you choose to break them. Introducing bone broth first, some healthy fats, and finally cooked veggies and protein help reset gut health. (Her book Fast Like a Girl, Hay House 2023). If you have good gut health your liver and microbiome “communicate” via your portal vein. That helps your body switch to fat burning when you’re in a fasted state. But if you have a missing gut microbiome, the liver may never get the signal to switch. You can do a stool test to truly get a picture of which bacteria are high and low so you know how to better balance them. Grapefruit seed extract for 1-3 months is sometimes recommended to reduce an influx of bad bacteria. While specific strains of good bacteria might be recommended to you in higher doses so that you can bring them up to a desirable range. Signs Your Gut Microbiome is Off Without getting too graphic, in my experience, when your gut microbiome is off, you’ll be more susceptible to food poisoning or the toxic effects of something like kale. I had leftover salmon, two days after it was cooked and got violently sick. A favorite kale salad was practically running right through me just before that. I’d had a stool test but hadn’t gotten the results back. If coffee elevates blood sugar today, you may be able to repair your gut with: More diverse foods Fermented foods - yogurt, sauerkraut, kombucha Bone broth Different types of fiber Probiotics L-glutamine to heal & seal the gut Prebiotic-rich protein powders Gut Health and Blood Sugar Some will say black coffee is okay if you’re fasting. But it’s not true for everyone. If it spikes your blood sugar, and fasting is your goal then you don’t want to have it. Likewise, if you are having a fasting glucose test scheduled you don’t want to risk that it interferes. Some savvy marketers will call their brand of stevia “keto-friendly,” but it isn’t for everyone. Anything with a sweet taste might change blood sugar levels. So the only way to know for sure is to test yourself. Then consider whether reducing stress or introducing gut-friendly foods and a little more diversity in your diet and test the same thing again later. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9379122/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10047399/ Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?: https://www.flippingfifty.com/why-am-i-bloated/ Belly Bloating Solutions without Supplements, Fasting, or Exercise: https://www.flippingfifty.com/castor-oil/ Resources: My better gut option: Pique Matcha: https://www.flippingfifty.com/piquetea Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic PROTEIN: https://www.flippingfifty.com/protein

Jul 28, 2023

Which lab tests should I get? Should I test my hormones? These are common questions. It’s also a common recommendation from trainers and coaches… I don’t always agree with. One question I ask first: What are you going to do with it? (do you want to do HRT? Considering it? Or not? Knowing what you will do with results may determine the answer to this) Then, what you think you know might need an update to 2023. Said respectfully! What we learned in the 80s is no longer applicable - to either the bodies we have now or to the science developments since then. And… we know now that one woman’s healthy is potentially another's poison.. The amyloid proteins in chicken may cause gut problems. The antinutrients in kale may not work for you. You may not have celiac disease or a full-blown allergy however could still have developed a food sensitivity to something you’ve eaten daily for a long time. Can you test for food sensitivities? Yes, but they sometimes aren’t detected until they’re fairly bad so test your body with an elimination and reintroduction diet too. So in this episode, I’ve got a load of information. I’d suggest gathering all the information about what is happening for you right now before you decide what step to take next. TOOLS: Smart Scale, measuring tape, CBG monitor, tracking devices Walking, weight training, and Intermittent fasting, monitoring your protein, carb and fat intake may also be beneficial (that’s not macro counting, that’s the ability to look at a plate or a menu and control what you eat and when so you both have the pleasure of food and benefit from good health from it too). Functional vs Western-Trained testing (root cause vs illness detection) What to do with your Western-trained doc ( inside our membership … What to do with a functional doc (because you may HAVE to and because only they’ve been trained to interpret) Complete Blood Panel Thyroid Micronutrients Cortisol saliva Stool test Dutch You’re gaining weight/tired* in spite of: Sleeping soundly and waking rested Increasing protein and keeping it steady throughout the day Eating adequate amounts of carbs, especially around exercise Exercising priorities: strength and low, HIIT if feeling good, and not endurance Recovery between exercises: you’re ready for a workout feeling strong and energized! You’re measuring body composition and its fat or inflammation gain not muscle Testing yourself with elimination, reintroduction, and following a plan from there Eliminating alcohol and reducing caffeine to 2 or less cups in am *hydrating by adding electrolytes *adding adaptogens Subjective Test: Self-Assess 0-4 Energy Elimination Digestion Libido Focus & Concentration Muscle tone & strength All at a 3 or 4? Lab Tests You May Want, When & Why : Complete Blood Panel if not in last year Inflammatory markers: A1C, CRP Fasting Blood Glucose (still may not be conclusive) Saliva Cortisol Micronutrients Stool Testing Hormones and… Thyroid TPO Antibodies (these can be a clue to Hashimoto’s Thyroiditis) T3 T4 Reverse T3 Not all Functional Docs need or favor Dutch (blood tests can also pinpoint for you) Estrogen (3) Progesterone Testosterone DHEA Before You Ask About Lab Tests There are other tools besides the self-assessment of subjective measures you can do too. I think it’s easy to turn over our power to a physician. Or possibly to do a lab test, get results and then maybe a pill, cream, patch or shot and think, that will do the heavy lifting. (Pun intended). Yet, we really need to explore whether lab tests that result in a prescription of some type will do their job if we haven’t really explored the consistent habit changes. And habit changes that come from different nutrition information than we may believe, different exercise habits than we’ve been led to believe are best, and prioritizing our sleep, and self care. Sometimes though, the value is, we pay attention because we pay. Yet, if you’ve done labs that are not the right labs providing the right insight, they may be leaving you wondering why you feel so bad when you’re doing the right thing. My advice: Do the self-assessment I include here (we did this as a membership challenge recently and giving step-by-step actionable items once we help members prioritize what they most need) Other Episodes You Might Like: Why You Can’t Lose Fat in Menopause: https://www.flippingfifty.com/lose-fat-in-menopause/ How an Intermittent Fasting Lifestyle and Eating Clean Work #505: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Resources: My Favorite Self-Directed Labs: YourLabwork.com/Flipping-50 CODE: flipping50 Continuous Blood Glucose Monitor I’m loving: https://www.flippingfifty.com/myglucose PROTEIN: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna

Jul 25, 2023

Does dropping 50 lbs sound good to you? Or make it 20 or 10 if that’s all you have, it would feel pretty good, wouldn’t it? I’m about to shock your socks off. You’re going to hear from two good friends and colleagues today who are going on the adventure of a lifetime with each other, personally, professionally, and healthwise. We’re talking about a significant loss of weight for both and a lifestyle change. We’re not recommending it or suggesting it. This isn’t a persuasive argument. What it is about an hour that might open your mind to possibilities for you and your future? For how to start something when you may have decided it’s too late. My Guests: Karl and Desiree, husband and wife empty-nesters reboot their lives, selling everything and donating all but 10k to charity to hit the road and start from zero, applying what they’ve learned over the years to build a 6-figure business in public - showing anyone, at any age, with any experience, can build a life of meaning, contribution, and joy. Their journey also includes major health changes for Karl 59 and Desiree doing a OMAD routine. I’m checking in to talk about how it started, what he/they had tried before, and how it’s been to have both of them on board doing the same thing. Questions We Answer in This Episode: Let’s give listeners a little info about the genius they have before them and the intellect the two of you collectively have How much weight have you lost? What other health numbers have you tracked? What prompted this lifestyle change and how long have you been doing it? And let’s talk about the health side of things. Karl - a history of back issues. You and I are the same (young) age with Stairway to Heaven prom memories most likely, how did you get started on intermittent fasting and OMAD? What was the kickstart reason you did this? And when did Desiree get on the bandwagon or was this from the start a joint effort? How would you describe it as both of you doing it vs comparing it to what might have been harder if one was, and one wasn’t? What differences have you noticed in progress? What similarities have you noticed? How are your labs? Whether you were inspired about dropping 50 lbs or dropping other baggage and embarking on a new adventure, we all hope you got something out of this episode! Other Episodes You Might Like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: https://www.flippingfifty.com/lose-100-lbs/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Resource: Sunlighten Saunas: https://www.flippingfifty.com/sauna Flippingfifty Protein: https://www.flippingfifty.com/protein

Jul 23, 2023

Why Do I Still Have Belly Fat Even Though I Exercise? First, it’s important to know that what you were once taught, and may still hear: “eat less and exercise more” will backfire if it’s causing your stress levels – cortisol to go too high. If you’ve been fueling well, eating adequate protein (more than most women think), and exercising it’s likely that you’re doing the wrong style of exercise training. How Could Exercise Go Wrong in Menopause? When your hormones change, your exercise also needs to. Women in menopause go through perimenopause for up to 11 years, and a menopause transition that is harder to predict until it’s happened, and post-menopause. Even your certified trainer may not be certified specifically in Menopause Fitness LINK: https://www.flippingfifty.com/specialist and this is an extremely important distinction. Only 39% of all exercise research features female subjects. Subjects with very different hormones than the athletic males are so often chosen as subjects. For women in the menopause transition, not only do they have lingering periods, not even regular which makes exercise planning more challenging, but their hormones are trending downward overall, and every woman’s experience is different. It's why we at Flipping 50 teach trainers and coaches LINK: https://www.flippingfifty.com/specialist a blueprint so they have a starting point and then we teach how to adapt to the signs and symptoms their individual clients have. You can do the same for yourself. Ideally, for all aging individuals, strength training becomes a higher priority. That, however, is not to be confused with greater frequency, duration or both. Prioritizing strength training boosts lean muscle strength and mass. That in turn boosts metabolism. What can’t be forgotten is the recovery between exercise is when fitness happens. Still, Have Belly Fat Even Though You Exercise? What to Do To optimize strength training for belly fat reduction: Plan two days a week with at least 72 hours between (Now you’ve prioritized the exercise and the required recovery time). On days you’re not strength training, if you’re in a good energy state and sleeping well, you may also want to add HIIT one or two times a week. If you’re in post menopause, when your hormones are more stable you may increase that HIIT to three or four times a week. Keep in mind, these are short sessions, not long. Warm-up to Cool down can be 15-20 minutes long! (At about 45 minutes of HIIT, especially if the exercise mode has more impact, injury rates start to climb, and for women in menopause, stress levels do too – so the reason you’re doing HIIT could actually become worse if this occurs. Do strength training protocols that support muscle. Total bodies are far more effective than split routines for elevating metabolism in women who can’t dedicate daily time to strength training, carefully calculating high protein meals a day, and keeping their lives focused around their exercise. There are female bodybuilders and figure competitors who prove it can be done. Yet, they cycle through some severe “cut” phases that are not sustainable for good health purposes. That can set you up for getting to an “end goal” that you really can’t ever maintain. For a woman with some chronic fatigue or adrenal insufficiency, too frequent high-intensity exercise – such as lifting heavy – isn’t going to work. So, if you do choose to do this type of training, do so knowing you need first to feel good, and be ready to eat much more and more consistently throughout the day. Bodybuilders are eating pre, post-workout and evenly distributed meals throughout the day, and don’t skip or skimp on what they need! Could Supplements Help You Lose Belly Fat in Menopause? Supplements may also be something to address for your belly fat challenge. If you’re not eating adequate animal protein the levels of essential amino acids you’re consuming is likely extremely lower than necessary to serve as building blocks for muscle. An Essential Amino Acid supplement would be the first additional support. I swore I’d never use protein powders. Until I began at 31 out of convenience and a need to bump my protein intake while training for my first marathon. (Yes, endurance athletes need more protein too- potentially more). Then, I realized I was using chemical and sugar-laden protein powders full of heavy metals. I didn’t know what I didn’t know at first. I’d sworn for 30 years I’d never sell supplements. But as women began to ask me what I was doing and using and told me what they were using, I realized we needed some clean products… that didn’t interfere with the absorption of vitamins women were taking already … and created products for increasing protein and stabilizing blood sugar. Collagen vs Muscle-Supporting Protein for Belly Fat Just a quick reminder that Collagen protein may state it has “all the essential amino acids.” That doesn’t mean it has a high enough level of them to support muscle protein synthesis. Will it mean that it can support blood sugar levels and hair, skin, and nails? Yes. But muscle protein synthesis requires a top level of essential amino acids, and particularly leucine, in order to benefit muscle mass and strength. Add collagen to your diet but don’t expect it to help with muscle without more input. If you’re eating your body weight in lbs in grams of protein daily, and lifting to muscle fatigue, following a protocol intended for women in midlife and beyond, then the addition of specific BCAA supplements (leucine, valine, and isoleucine) or specifically leucine – at about 2.5-3g per meal or 5g a day is recommended. Creatine has been proven safe, and effective for enhancing the ability to gain lean muscle and preserve bone health in older adults with no negative side effects It’s very possible to have belly fat even though you exercise, but these things should help solve that. Resources: Join the Café membership right now!! https://www.flippingfifty.com/cafe 3-Ingredient Protein Ice Cream | Healthy Treats: https://www.flippingfifty.com/protein-ice-cream/ EASY, EFFORTLESS, PROTEIN https://www.flippingfifty.com/protein - take 10% off by registering for Subscribe & Save, and don’t forget to order Fiber Boost. For regularity, and fullness, and satiety, there is NOTHING like combining protein and fiber. I’ll link to my favorite summer ICE Cream recipes in this episode too! You want them! Other Episodes You Might Like: Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/protein-supplements-for-muscle-building/ How to Time Protein for Optimal Muscle & Recovery | Women Over 50: https://www.flippingfifty.com/protein-for-optimal-muscle-455/ Your Protein Needs, Your Optimal Body Composition: https://www.flippingfifty.com/your-protein/

Jul 21, 2023

What are the HRT Effects on Exercise Results? Do HRT effects on exercise results give you an advantage (or hold you back)? I’ve addressed this in podcasts and interviews before but it was asked again. So let’s discuss it. In Cliff notes, yes it makes a difference. And yet there are things to consider about why and how it makes a difference. What it does, doesn’t do, and how no matter what your choice, is possible for you. Research Reports HRT Effects on Exercise Hormone Replacement Therapy (HRT) has significant beneficial effects on skeletal muscle mass, strength, and protection from damage in older women. HRT seems to improve muscle power, regulation of muscle contraction, and muscle composition. HRT is linked to the reversal of both menopause-related obesity and loss of lean mass, without overall change in body weight. (HRT also referred to throughout as HT) The increase in lean body mass (LBM) during HT is likely explained by muscle anabolism, which in turn, prevents disease in the elderly. More benefits of HT are seen in younger postmenopausal females and those who initiate HRT proximal to menopause. The positive association of bone mass and density with estrogen in older women has been well-established in the scientific literature. Bone mineral loss accelerates following menopause in women and this accelerated bone loss is prevented by HRT. Exercise and HRT may also independently and additively help maintain bone mineral density in aging females. Flipping 50 Membership Cafe: https://www.flippingfifty.com/cafe What is Exercise for Menopause Optimization? It can’t just be any exercise whether you’re on HRT or not. An ineffective exercise program designed for men, mice, young women, or “everyone” has a small chance of working for a midlife woman. Note: for exercise to have the most benefit on body composition and bone density it must have an adequate volume of intensity level. Volume comes from heavy weight and fewer repetitions rather than increased frequency. Namely, because one of the risk factors of muscle breakdown, or catabolism, is elevated cortisol levels. While endurance exercise is known to contribute to a rise in cortisol with a negative influence on muscle as adults age and particularly women in menopause, so too can too frequent high-intensity exercise based on individual recovery rate. In 2015 I wrote about the uniqueness of recovery period needs for individuals. Yes, though elite athletes will recover faster than beginners and a 20-year-old will recover faster than a 60-year-old in general is safe to say, across all like individuals recovery can be very different. In You Still Got It, Girl! – I referred to a study of individuals taken through a significant overreaching period of training. The recovery differences were anywhere from a few days to 180 days. That was like individuals. So, this too is a factor. Will you recover better if you have support through hormone replacement? Likely yes, as you’ve got estrogen progesterone to help offset stress. And if the insulin and cortisol are in better balance there’s less inflammation and more anabolism. Anecdotal HRT Effects on EXERCISE Evidence In 40 years of training thousands of participants, clients and supervising thousands more of staff with nearly two dozen trainers, there is a notable difference since hormone replacement therapy became more mainstream and common. Women on HT are less restricted, one by the lack of sleep and fatigue that often is true for women in menopause transition. Women on HT tend to have an easier time with hot flashes and night sweats (diet however is also a factor and high-intensity exercise though not low plays a big role in improving these vasomotor issues). Muscle development - which then is instrumental in reducing insulin resistance and supporting weight management - is better. Bone density changes are easier though this I have less evidence of as private clients are the only reference. So we’re down to hundreds not thousands of private clients who I work with in a capacity where we’d share DEXA scans annually over time. There is this to note, however. On HRT women may not be as diligent as those who opt not to do so for personal, financial, or genetic reasons. We tend to let the pill, cream, and shot do a little more of the work. Those women who don’t and yet modify their diet, exercise, and lifestyle habits for optimal menopause support CAN and DO make significant more improvements in their musculoskeletal health. The best of both worlds would be ideal. If you’re not started… it’s time to get going! (link to https://www.flippingfifty.com/cafe on strength training regardless of your choice on HRT. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/#:~:text=The%20current%20weight%20of%20evidence,women%20%5B16%2C%2024%5D . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9235827/ Other Episodes…. Muscle is an endocrine organ – Muscle is HRT for Women 40+: https://www.flippingfifty.com/hrt-for-women/ Your Risk of Breast Cancer and Your Hormones: https://www.flippingfifty.com/breast-cancer/ Resources: Flipping 50 Membership Cafe: https://www.flippingfifty.com/cafe Sunlighten Saunas: https://www.flippingfifty.com/sauna

Jul 18, 2023

Can you reverse Hashimoto's thyroiditis? Or you may be asking, what exactly is that? What if your thyroid issues weren’t just thyroid issues but an autoimmune disease and you didn’t know it? Could the fatigue and hair loss you’ve experienced be fixed with changes in lifestyle? Often unfortunately, it’s still not all that clear that your food, nutrition, toxic exposure, or ability to detox have a significant impact on your thyroid. My guest today shares her own story and we deep dive into tips for reducing heavy metal consumption and testing to ask for and why. My Guest: Dr. Jen Pfleghaar is a double board-certified physician in Integrative Medicine and Emergency Medicine. attended medical school at Lake Erie College of Osteopathic Medicine. She then went on to residency at St Vincent’s Mercy Medical Center for Emergency Medicine. Dr. Jen spent one year flying with Life Flight as a flight physician. She now works at local emergency rooms in the community and her office in Perrysburg, OH practicing Integrative Medicine. She is a graduate of The University of Arizona: Andrew Weil Center for Integrative Medicine's two-year fellowship program. Dr. Jen loves speaking and lecturing to physicians at conferences including the AOA (American Osteopathic Association). She hosts the podcast The Integrative Health Podcast with Dr. Jen. Her own health history of Hashimoto’s (which is now in remission) sparked her interest in Integrative Medicine. She is very passionate about helping patients with chronic diseases and teaching them now to let the body heal itself. She is a published author of the book- Eat. Sleep. Move. Breathe A Beginner's Guide to a Healthy Lifestyle. She is a board member of IDA- Invisible Disabilities Association. Her hobbies include spending time with her husband and four children, being in nature, paddle boarding on the Maumee River, and reading all things. Questions We Answer in This Episode: Why did you become an Integrative Physician and What is your personal history with Hashimoto's? Why are we seeing more autoimmune diseases, especially thyroid autoimmune problems? What about mothers- why are they susceptible to thyroid disease? What can listeners do to start healing the thyroid? Connect to Learn More About Dr. Jen’s Summit: flippingfifty.com/Healthythyroid On Social: Website: https://www.healthologybydrjen.com Instagram: https://www.instagram.com/integrativedrmom/ Youtube: https://www.youtube.com/channel/UCzezGvF02SNufzc7YJBpj5g Other Episodes You Might Like: My Thyroid and Adrenals: Navigating Midlife Hormones: https://www.flippingfifty.com/my-thyroid/ A Conversation with the Thyroid Fixer | #517: https://www.flippingfifty.com/thyroid-fixer/ Resources: Flippingfifty Protein: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Blood Sugar Monitoring: https://www.flippingfifty.com/myglucose Details: join for $149/year and $75 for 3 sensors for a month

Jul 16, 2023

It’s not my first 28-Day CGM Experiment. [CGM, by the way, is Continuous Blood Glucose Monitor]. I’m not new to this. I use this with clients and suggest for our members they do this if they’re doing -what they think- are all the things and not getting results. Another subgroup of clients I do this with are those clients that can’t seem to make changes even though they want to. No judgment! Change is one of the hardest things humans do! I’ve been focused on the psychology of exercise and sport since 1987. I’ve witnessed difficulty changing in myself. Your Morning Routine Consider this, you get up in the morning. What side of the bed are you sleeping on? What do you do first thing in the morning? Head to the bathroom? Take medicine? Drink water? Meditate? Or do you turn on that coffee maker? Do you sit in the same chair looking at the same view? All those things- whatever is on your list of morning routine items - whether conscious or unconscious get so engrained they are really hard to change. When you travel… there are those of us that have to haul things with us… like food and treats or coffee. I once drug my son to 3 or 4 different grocery stores looking for (sadly, some chemical-laden) instant coffee while on a golf tournament trip when he was in highschool. I’d run out, and I didn’t have any for the morning. I didn’t want to go without my routine that badly! Now, in these days, sometimes its a health choice. Knowing that you want to eat and drink foods that won’t be available to you at a hotel and you want to take charge of yourself… I’m all for it. As long as you know what and why you’re doing what you’re doing and it’s really healthy.. Not a habit. Different. This is Where a CGM Experiment Gives You Insight that Can Support Change Now, let’s lay this foundation for what I’m about to tell you down. I’ve been doing this for 39 years, coaching others, and for about 42, making health-conscious choices based on the best information I have every step of the way. So.. I’m not new to this. AND… change or even deep awareness of what’s really happening can still be hard!! I’ve been using CGMs for a couple years. I’ve worn one for a month at a time 5-6 times now. This is the second time this year. If you saw the What, When & Why to Exercise for Women 40+ online event ( recordings still available, btw ) then you saw not only was I, several of my expert guests were wearing them. Completely unplanned and definitely not staged, we invest in our own health with tools too. That should tell you a lot! Obesity, visceral belly fat, these are expensive risks. This isn’t just a vanity thing. This is breeding grounds for disease. As soon as a woman’s waist is 35” or more, her risk for heart disease increases significantly. It’s important to mention that for you smaller petite women that number is derived from an average so if you’re storing weight in the belly and are more apple shape than pear it’s not something to ignore, that number may not fit you. Here’s what I’m sharing in this episode! How stubborn and in denial I was! What I tested (this is true confessions!) How it went What I considered and flushed too quickly How it’s going now. What you can do if you also want to try it What you can do if you don’t want to invest just yet Link to Learn More: https://www.flippingfifty.com/myglucose $149 for the membership $75 for a month(28 days) of sensors whenever you want them Sharing is on, so if you want to share with me you can get feedback from me if you’re in our membership, or doing a short coaching or have done VIP coaching. For future VIP coaching clients, (US) I’m including a CGM membership and 2 months of monitoring with you. For our recent prior VIP coaching clients, I will INCLUDE two months of monitoring with you once you’ve joined and have your sensors. Then we look at whether more is warranted. Because it is a game-changer!! Resources: Theia Glucose Monitor: https://www.flippingfifty.com/myglucose VIP coaching with me: https://www.flippingfifty.com/VIP-coaching Ultimate Assessment with me: https://www.flippingfifty.com/90-minute Other Episodes You May Like: Are You Insulin Resistant in Menopause or Beyond?: https://www.flippingfifty.com/insulin-resistant-in-menopause/ How a Continuous Glucose Monitor Could Help Menopause Weight Loss #514: https://www.flippingfifty.com/glucose-monitor/ Other Resources Mentioned: Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic

Jul 14, 2023

The birthdays after 40. Remember when birthdays were all slumber parties and phone-shaped cake? What are your thoughts on birthdays now? While we couldn’t wait to be older once, I’m curious how some of the birthdays now feel. First, there were 10 - double digits, then 13 of course finally making it to teenagehood. Then 16 for the license, a new decade at 20, and oh so adult. Welcome to a little peek behind the curtain at Flipping 50. And.. I’ll ask what “turning 60” felt like- approaching it, thinking about it, what you would have thought at 20 or 30 about “60” and what you think now. My Guest: Karen, a retired educator and Flipping 50® Community Coach, is a passionate advocate for healthy living and active aging. Throughout her career as an educator, Karen witnessed firsthand the impact of healthy habits on overall well-being and longevity. After retiring, she dedicated herself to furthering her knowledge in the field of fitness and wellness. As a Flipping 50 Community Coach, Karen leverages her expertise to provide valuable guidance, support, and practical strategies to women flipping 50 hot, not bothered who are looking to optimize their health, fitness, and overall quality of life. Questions We Answer in This Episode: What were your thoughts in the days and weeks leading up to your 60th birthday? What did you think about turning 60 in your 20’s, and 30’s? What do you think now about 90… 30 years from now… as compared to being 30 and the way you might have thought about being 60? What have been the biggest aha’s in your life so far? When we get closer to a finish line or end of a 4th quarter, we usually push the accelerator, we want to get things in we haven’t, make things happen that didn’t…. Is there any of that for you - what would it be? How do YOU feel about birthdays after 40, listener? OK, so that’s a part of our team. How would you like to hear who else is behind the curtain at Flipping 50 and why it matters to them to work here? I’d love to hear from you if that would be fun. Or would you like to hear from a Flipping 50 Menopause Fitness Specialist? One of our health or fitness coaches? Share your response with me on Instagram or in the Insiders group on Facebook. Other Episodes You Might Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ Age Your Way | Women Over 60 Become Calendar Girls: https://www.flippingfifty.com/calendar-girls/ Resource: Flipping 50 Membership: https://www.flippingfifty.com/cafe Sunlighten Saunas: https://www.flippingfifty.com/sauna

Jul 11, 2023

I hope you don’t know this from experience but there are common injuries after 40 that we can help you fix. The right trainer and program helps you avoid them, the wrong trainer may lead you to them. To clarify, exercise doesn’t always cause injury but it can make you very aware that you began a program with existing imbalances, and your “balanced program” rushed you to greater imbalances instead of getting you the results you wanted. In this episode with a favorite guest we share some insights, definitely not intended to scare you but to empower you and give you what I think will be an “aha moment” about what you really want. Join us as we discuss common injuries after 40. My Guest: A pain-free life. It’s what we all strive for. But let me tell you a proven fact. At some point in your life, there is a 98% chance you will be forced to confront some form of intruding bodily tension – in your back … knees … shoulders … hips … ankles … or someplace else. Meaning for every 100 people, only 2 ever live a pain-free and fully functional life. Why is this important? Well, it’s no secret that if you want to age gracefully, you need to keep physically active. But how the heck are you supposed to do so when it’s SO likely you’ll eventually experience some form of bodily discomfort? Sure, you can carry these tensions into exercise, but this only reinforces the root cause of pain. And this is exactly why 87% of all exercisers get injured while exercising. This is why we’ve brought you The Fitness Doctor: Robbie Stahl. He is one of the most remarkable men in the fitness industry. He is renowned for developing one of the fittest 80-year-olds in the world, Joel Weldon. Seriously, Joel water skied for 39 miles on his 80th birthday without a break! How? Well, through Robbie’s 20 years of extensive research and experimentation, he has mastered the science of healing and bulletproofing your body through the power of exercise. Not only has he applied the healing power of exercise to Joel, but he also boasts a 100% in-person success rate for fixing shoulder function in his clients who were told surgery was the only answer. A breakthrough is happening in the world of fitness ... it’s now possible to fix the inner workings of your body while getting into the best shape of your life. And now, Robbie is going to tell you how. Questions We Answer in This Episode: What are the most common injuries after 40 - in both men and women? What intensity level do you like to have clients use to begin? You’ve got 5+ examples of how you can determine where you're going to get injured before it ever happens, what are they? What do you mean about defining your comfort level for exercise? What steps do most people skip that increase their risk of injury? Connect for the Full Body Fix: Website: https://www.flippingfifty.com/fullbodyfix Robbie On Social: Facebook: https://www.facebook.com/groups/fullbodyfixchallenge Facebook: https://www.facebook.com/tfitnessdoctor Other Episodes You Might Like: How to Avoid Common Exercise Injuries Midlife: https://www.flippingfifty.com/common-exercise-injuries/ Strength Training Enough for Bones, Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/ Resource: Flippingfifty Protein: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/

Jul 9, 2023

Metabolism-boosting workouts are key to losing weight after 40! Just “lifting weights” may miss the mark! Without a plan and the right sequence, protocol. In this episode, I’m going to give you a crash course on how we program at Flipping 50. You will have a very short course in personal training! And we should all know a few basics about what’s enough stimulus? What’s too much? What’s the rest time between? And when you have very little time what should you choose to do vs ditch? I like to think of it like a bullseye in a target. Every program I design for our Flipping 50 Membership is based on what’s worked for menopausal women in scientific studies. The workouts utilize the highest priority source of exercise volume. It’s not just “more” exercises. It’s about enough volume for major muscle groups. For instance, 3 exercises 3 or 4 or 5 times is far more valuable than 8 muscle groups done 2 times. And when you have days that are short... We can’t be all or nothing. Check out this Youtube video: 20-Minute Total Body Strength Workout | Women Over 50 Let’s define a few terms: Protocol: how you put the pieces together…. In supersets, trisets, circuits… for instance Supersets Trisets Circuits Metabolism Boosting Workouts: How I Structure The 5 Components of a workout Warm-up: Start with some aerobic movement: walking, dancing, stationary bike, whatever you have available Then follow with dynamic moves. A rear lunge with arms overhead or with rotation, for example. A move I call “spyders” from a plank where you step a foot up and reach for the ceiling with one arm then the other and return to plank and repeat on another side. If this is all losing you… I’ll link to a recent video I did just like this on YouTube. Goblet Squat Bent Over Row Side Lunges – alternating sides Chest Press Bent Arm Pullover Rear Lunges- same leg Cool down with 3 “Compound stretches” Stretch more if you have time You’ll wonder, is this worth it? Absolutely! Less is more. Reaching complete fatigue is the key! Don’t get there part way on lots of exercises. Get there all the way with fewer that target major muscle groups instead. What About Split Routines: One Muscle Group a Day for Metabolism? I know you may be asking this. Two things to consider. Time. Recovery.. Not just of muscles but of your adrenals. And your time. If you are strapped for time, total body is best, oddly enough. But you can move workouts adjust, shorten and lengthen without risk of losing that metabolism benefit. Rest is a factor. When repetition range is lower the Weight goes up… rest required increases (so time does not decrease) Reps go up… speed often goes up (but shouldn’t!!) So, a 45-minute workout total body 2x a week becomes at least a 45-minute workout split routine 4 times a week, and often 5 or 6 depending on the program. Leg day is the only one you’re really able to hit metabolism hard with a split. Yet, you can insert chest and back with a single super set of 3-5 sets with low to moderate reps and still do 3-4 lower body exercises that stimulate more muscle in the total body. Done for you? The Flipping 50 Membership is open twice annually and if you hurry you might catch it! If not we have a notifications list and other options for starting. No woman over 50 wants to allow muscle loss (metabolism loss) to happen and it is if you’re not strength training with a plan! Other Episodes You Might Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources: Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Flippingfifty Protein: https://www.flippingfifty.com/protein

Jul 7, 2023

Are your habits accelerating aging? It’s well known that oxidation accelerates aging, and yet the question could be if we know what accelerates aging don’t we also then know how to reverse aging? I have a controversial guest on the show today. You know if you’re here and have been for a minute that I’m an advocate for all exercise and agree with much of what we share today. However, I would and do express that strength training is the pivotal piece in order to enable the aerobic, the balance, and the mobility exercise you want for longevity purposes. And.. I also believe and witness that higher levels of protein for midlife women, and micronutrient insufficiencies- in large part as a results of gut issues occurring at midlife do exist and measuring micronutrients is a wise investment if you’re not feeling well. By that I don’t mean not sick, but really well, 100% you. How to Reverse Aging That said. Much of my guest’s information on longevity and why certain measures of strength for longevity still exist while they may be a little outdated is important. We can’t share an isolated silo view of aging. I do think that one point to consider. The current evidence of longevity doesn’t tell us necessarily the outcome of hormone-free, antibiotic-free grass-fed or wild sources of protein. Previous measures of high amounts of protein haven’t screened well the quality of that protein. This is just food for thought.. In this episode where you will be presented with ideas that may be congruent and may be counter to your own. Above all, measure now, keep measuring and evaluating your own habits. My Guest: Dr. Carl P. Giordano is the Co-Founder and Chief Science Officer of Rebesana. He is double-board certified in orthopedics and spine surgery and completed his residency and fellowship at the Hospital for Joint Diseases/NYU Langone Medical Center. He has served as the medical director at Stryker Howmedica Tissue Bank and Health South Physical Therapy and on several American Board of Spine Surgery committees. His scientific background has led to numerous peer review publications and book chapters. His scientific travels have taken him from the NIH to Rockefeller University. He holds multiple patents and continues with research and development. Dr. Giordano recently co-founded Rebesana out of a devotion to providing the public with a supplement designed by the latest scientific research that promotes longevity and better quality of life. Questions We Answer in This Episode: What causes aging? The current state of longevity research and how we’re unlocking the key to slow and even reverse aging? The state of the supplement industry, snake oil, underdosing, lack of transparency, and massive quality concerns? What can we do now to live a longer, healthier life? On a daily basis? How to reverse aging? Connect with Carl: Website: https://rebesana.com/ Carl on Social: Instagram: https://www.instagram.com/rebesana/ LinkedIn: https://www.linkedin.com/in/carl-giordano-9ba61549/?trk=pub-pbmap Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/ What IS Urolithin A and How Does It Help Healthy Aging?: https://www.flippingfifty.com/healthy-aging-2/ Resource: Flippingfifty Protein: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Advanced Specialist: https://www.flippingfifty.com/specialist

Jul 4, 2023

Money is power. You may be asking, do I have the right podcast? Isn’t this health and fitness and all things menopause fitness & hormones? Yes, yes it is. And if I give you the blueprint for longevity and a healthspan to match, money is going to come up. Did you plan on living as long as you could wanting to have as many adventures as possible, or helping your family as much as you do? Are you ready for that or feeling constricted about finances and what happens when you’re not earning anything? This episode brings in the reality that is in synchronicity with Flipping 50’s message: Women are the most powerful health influencers in the world. - Debra Atkinson We have more power if we have more money. - Nancy Rizzuto My Guest: Nancy Rizzuto is a Founding Partner and Principal of CAP STRAT, and Founder of the CAP STRAT Women's Forum. Her primary focus is to cultivate awareness and business opportunities for the firm’s institutional investment advisory, private wealth advisory, and asset management services and to co-lead the CAP STRAT’s Women's Forum. The Forum’s mission is to support the personal, professional, and financial success and fulfillment of women. Nancy fiercely believes that money is power and that women need more of both. Her passion is to financially empower others, especially women, to attain the freedom to live the life of their dreams and create a meaningful legacy. Her purpose is to serve. She is a speaker, mentor, and an active philanthropic leader in her community. Flippingfifty Protein: https://www.flippingfifty.com/protein Questions We Answer in This Episode: Why are you doing what you do? What are you most proud of? What advice do you have for women looking towards their "next chapter?' What are some of the ways women can own their power around their finances? You just celebrated your 60th birthday. What's most important about this milestone? More on Nancy and CAP STRAT: Host two financial programs for women that educate, inspire, and empower women to take action and make more intentional decisions around their finances and future. Financial Strategies to Support Your Brilliant Life. Target audience: Women exploring what is next. It is ideal for those who will be shifting in the next 5-10 years from a traditional full-time career to their post-professional lives. But, not retirement. Money, Power, and Purpose: Aligning your Finances with Your Future. They serve Women of all ages and levels of financial wealth. Essential steps for all women to be in control of their money and to fuel their life's purpose, drivers of financial behavior, and actions to take today to optimize one's financial resources. Connect with Nancy: https://capstratwomensforum.com/ https://www.capstratig.com/ Nancy on Social: Facebook: https://www.facebook.com/nancy.rizzuto.3 Linkedin: https://www.linkedin.com/in/nancyrizzuto/ Other Episodes You Might Like: Financial Stress or Freedom: Steps to Financial Fit: https://www.flippingfifty.com/financial-stress-or-freedom-steps-to-financial-fit/ Do You Live As If Health Is Your Wealth?: https://www.flippingfifty.com/wellthy/ Resource: Flippingfifty Protein: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/

Jun 30, 2023

If you’ve become insulin resistant in menopause, or suspect you are and want to know more about how to confirm it and resolve it, this is an episode you don’t want to miss. You’ll learn about testing, about habits that will help reduce your risk of insulin resistance and so much more. Understanding and addressing insulin resistance during menopause is essential for maintaining overall health and well-being. By adopting a holistic approach that includes lifestyle modifications, women can effectively manage insulin resistance, reduce the risk of chronic conditions, and improve their quality of life during this transformative stage. People who are weight loss resistant are often Insulin Resistant. People who are Insulin Resistant are almost 100% of the time Weight Loss Resistant. - Dr. Morgan Nolte My Guest: Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, LLC — an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention. Questions We Answer in This Episode: What is insulin resistance and its health benefits or consequences? Why is maintaining healthy muscle mass a key to preventing and lowering insulin resistance? How can insulin resistance impact muscle health? Why does going through menopause increase insulin resistance and risk for disease? How can we reverse insulin resistance? Connect with Morgan: Website: https://www.zivli.com/ Morgan on Social: Instagram: https://www.instagram.com/zivli/ Youtube: https://www.youtube.com/channel/UCByB8-b3CnXYuuWWyJ_vgzA Podcast: Reshape Your Health with Dr. Morgan Nolte: https://podcasts.apple.com/us/podcast/reshape-your-health-with-dr-morgan-nolte/id1494789211 Other Episodes You Might Like: Insulin: Insulin Resistance in Midlife Belly Fat Weight Gain: https://www.flippingfifty.com/midlife-belly-fat-weight-gain/ More Endurance Exercise, Less Muscle and More Fat with Age | Recipe for Disaster: https://www.flippingfifty.com/more-fat-with-age/ Keeping and Gaining Muscle Over 50: Made Easy & Less Painful: https://www.flippingfifty.com/gaining-muscle-over-50/ Resource: STRONGER: https://www.flippingfifty.com/getstronger Flippingfifty Protein: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna https://www.Yourlabwork.com/flipping-50 Code: Flipping50 for $25 off your first test

Jun 27, 2023

Living well, not living longer ought to be the goal. Everywhere I turn though this is the longevity economy. What can I do to live longer? What can I take? What’s my real age? Interest in Flipping 50’s genetic test for chronological vs biological age and what to do about it is peaking. We want to know, are we slowing the biological process of aging, or accelerating it? In this episode some research about where we are in regard to activities related to living longer well. The State of Women in Menopause Actively Seeking Living Longer Among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week. Right at the time – 60 when loss of muscle accelerates from the average 3-8% loss a decade to greater than that 1-2%. Not only is life making it easier to lose muscle, but women are also barely exercising enough to offset it. The answer is starting sooner. Imagine your cell phone. Where is it? Chances are it’s within arm’s length or I just made you nervous by asking. You’re not going to put that down when you turn 60, or 70, or 80. There’s no age when that will be something you don’t do. Why? Because you’ve become attached to it and it’s a habit. Strength Training is the Panacea of Reversing (Biological Aging) And so too can strength training. You aren’t going to stop doing it if you’ve begun it. If you wait until 60 or 70, starting then is better than not starting, but will be harder than beginning at 45 or 50, or 55 when you’ve already got more muscle, more energy, and potentially more urgency (due to weight gain or belly fat that occurs in menopause). If you live with it for too long, chances are you will be adopting a mentality you settle for it. I’ve heard women say, maybe they have to accept it. Not really my people. I think you accept it only if you aren’t willing to make the healthy habits to change it. Now, that is a choice. I can get behind that. You’re saying, it’s more important to me to drink wine every evening than to have what I say I want in regard to body weight or fat. Perception of lack of time/too busy is the #1 reason for dropout (44%) But once you start, if you’re older… you’ll stick with it. For every decade of life, we’re 10x more likely to stick with it. If you haven’t had a lifetime of physical activity or an active lifestyle, help yourself with a coach, a program, and accountability. Because you are less likely to stick with it than someone who has that relationship with being active. One crucial component is the skill level and leadership of the program: the competency of your leader. That’s like comparing an influencer who sells makeup, talks about home décor who also shows you her workout vs a fitness professional who can discuss the science of movement and biomechanics so you don’t get hurt. Immediately, it may not matter. But long term, if you’re not confident what you’re doing helps or don’t know why, most of us are not willing to keep investing time and energy. What’s True for You? Evaluate your current routine and where it came from. Do you know every move, every set, and sequence of moves is designed for taking you from where you are to where you want to go? Rate it on a 0-4 scale, 0 being “not at all.” This could be a big factor in your willingness to stick to it long-term. There are “challenges” all over. Like, P90x, or 75 hard. And yet there’s nothing behind the science of who should, who is throwing themselves under the bus by doing them, and who is the ideal candidate. All exercise is not appropriate for all bodies. At 60 minutes .. cortisol begins to rise and does not have a corresponding reduction for women in midlife (and potentially men in andropause). This is muscle-wasting and adrenal stress both. We’re talking far beyond, “Everyone can walk.” We also want to address the sheer volume of exercise at levels that may not allow recovery. That may not complement a woman’s hormonal levels. That may actually waste muscle mass and accelerate aging by oxidation. These kinds of statements, found on sites like the National Institute on Aging and the National Institutes of Health, send us back in time and make it hard to change: Some people have a hard time gaining muscle no matter how much they lift, while others have a hard time losing weight even when focusing on aerobic activity. This variability from person to person is another area of current research both at NIA and the institutions it supports. — Eric Shiroma, Sc.D., staff scientist, NIA This is wrong! The implication here is that strength is what it takes to gain muscle. Agreed. We know this to be proven. But it’s also implying losing weight comes from aerobic activity. For midlife women, or others suffering from high cortisol, low estrogen, and low testosterone and growth hormone, this just backfires. But this is publicly accessible from a respected source (Nia.nih.gov) Only later in the same article do you read, yet not highlighted and quoted: “Incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.” Exactly What We Need to Live Longer AND WELL Four physical attributes related to living longer well: cardiorespiratory fitness muscle strength and power flexibility dynamic balance Strength Training makes all other forms of exercise possible. So, given there is strength, cardio, and mobility… the greatest of these is Strength training. In 25 studies involving people 60 and older, with an average age of 70: Exercisers should have two sessions of machine-weight training per week, with a training intensity of 70 to 79 percent of their “one-rep max” — the maximum load that they could fully lift if they were only doing it once. Each session includes two to three sets of each exercise and seven to nine repetitions per set. We’re not getting older and needing to slow down or take it easy. To live longer as well as possible, you want to stay active, lift more and focus on all components mentioned here. Ready to start with the greatest of these.. and a coach to help? https://www.flippingfifty.com/getstronger References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308058/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308058/ Borde R, Hortobágyi T, Granacher U. Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1693-720. doi: 10.1007/s40279-015-0385-9. PMID: 26420238; PMCID: PMC4656698. Other episodes: How to Redefine Aging | Mindset Shifts with Natalie Jill: https://www.flippingfifty.com/redefine-aging/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/ Resources: Flippingfifty Protein: https://www.flippingfifty.com/protein Flippingfifty Stronger: https://www.flippingfifty.com/getstronger On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv

Jun 25, 2023

Gaining more fat with age is not inevitable. But following the path of the 80s and striving to get an hour of cardio (or more in daily) just might make it so. Prolonged aerobic exercise, especially at higher intensities, significantly elevates cortisol concentrations when compared to similar duration and intensities of resistance exercise. Higher intensities: includes both “moderate” and more vigorous activity Age, gender, physical fitness level, exercise intensity, training status, and modality are all variables that influence the production of cortisol. Elevated cortisol concentrations are highly indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as an individual ages and has been observed to have differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss. A pivotal piece of how well menopause goes for you is cortisol. It’s like a fork in the road that you don’t see when you’re there. You may drive by it and be going down the road when you realize something isn’t working. It could be quick or it could take some detective work to discover whether it’s gut health, endurance training, skimping on nutrition or something else that is the culprit. In 10 years, this may not be true for women as we identify this truth now. Then again, there are women who’ve been told for decades to lift weights, who’ve chosen not to, said, “no this is boring” and skipped it. The reality of an osteoporosis diagnosis, or a fracture that resulted in the x-ray, dexa and diagnosis, is the first wakeup call to the reality that you can’t “prefer and walk or Zumba” your way out of bone loss is what it takes to make them realize they can’t ignore health factors that apply to specific outcomes. A percent will realize strength training is paramount and others will avoid until there’s a health event. Why More Fat with Age is Easy and Common During Menopause In perimenopause, fluctuating high and low estrogen levels are a stressor for the body, which affects cortisol levels. Progesterone and estrogen work in a balance. Known for calming and restfulness, it balances out cortisol’s effects. Progesterone levels also decrease and are thought sometimes to be blunted by cortisol. That causes what is known as estrogen dominance, instead of this nice balance between them. (LINK to Magdalena Wselaki podcasts or book). Progesterone is good witch/bad witch in that it can contribute to higher glucose levels causing insulin resistance too. Cortisol is actually your friend if you let her be. It helps regulate energy, glucose levels, sleep-wake cycle, and blood pressure. When you get too much stress, however, (from all sources: allostatic load), your body’s adrenal glands shut down non-essential activities to help you handle the threat – or perceived threat. You can guess if this happens, sleep cycles get messed up, glucose isn’t regulated as it should be, and gut issues might occur too. Cortisol levels tend to rise with age. But also, low estrogen increases cortisol. The symptoms of menopause and symptoms of cortisol imbalance are almost identical: Weight gain Cravings for unhealthy foods Insomnia Low energy/fatigue Low libido Aches and pains Mood changes/depression Skin and hair issues Increased cortisol is directly correlated with menopause. Women have less cushion for stress and high cortisol when in menopause hormones fluctuate and trend downward. If you’re exercising: prolonged high frequency strenuously and definitely doing these things collectively …your cortisol levels are likely rising. You may notice weight gain, belly fat (or back fat) you never experienced before. Body composition changes, like decreasing muscle tone, and more inflammation- sometimes showing up as water retention, also may show up. That’s a deleterious effect on muscle due to the rise in cortisol. How Midlife Women Can Avoid Gaining More Fat with Age: Monitor your cortisol levels. Monitor your blood sugar levels. CGM: https://www.flippingfifty.com/glucose Support a better balance in both with: Less exercise, move movement Shorter more frequent exercise “snacks” Smaller conscious meals Eat with a specific order Try Apple Cider Vinegar before meals Keep in mind these things: A High glucose level (blood sugar) or blood sugar swings high and low causing physiological stress. (cortisol) High cortisol levels cause physiological stress Overtraining (it’s relative to your stress level not to your history of exercise) elevates both. Above all, don’t try to lose weight. Focus on gaining lean muscle mass first. Then you can decrease body fat by being more active, lifting heavier weight,s and going faster in all current activity, while soaking up the pesky blood sugar that leads to weight gain. Start lifting with us! https://www.flippingfifty.com/getstronger References: https://doi.org/10.53520/jen2021.103108 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2749064/ Other Episodes: How Does STRENGTH TRAINING Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/ It Takes MORE Than Hormones To Fix Your Hormones: https://www.flippingfifty.com/fix-your-hormones/

Jun 23, 2023

If you wonder what you need during perimenopause or what a post-menopause workout looks like, this is for you. So, often women ask about themselves, as in, “What about women over 60?” or “What if I’m in my 70’s? Is it too late?” From the start of perimenopause through post-menopause and beyond, the ideal workout is a moving target. The potentially ironic truth is, women beyond menopause, significantly beyond need and can do more frequent intense workouts. They don’t become delicate because they reach 60. They reach a point where unless they’re actively doing the right things to hold onto it, they’re losing muscle at an accelerated rate. After 30 we’re fighting the natural tendency to lose 3-8% of muscle each decade. At 60 that increases to 1-2% muscle loss a year. Starting at age 50 we lose 1-2% muscle strength per year. That’s not mandatory, but it is what happens without adequate muscle stimulus and recovery. Have you been tracking? Did you know your lean muscle mass at 30? Few of us did. And what about how? Do you measure more than weight? Do you know if you lose weight if it’s muscle or fat? Questions I Answer in This Episode: How does perimenopause exercise compare to post-menopause exercise? What is physiologically happening during peri and post-menopause? What are the physiological effects of various exercises? (modes and intensities) How do you sew the two together to determine the optimal exercise during phases of menopause? What are simple signs the type, timing and intensity of exercise is working for you? What about intermittent fasting during menopause? How does this fit into an exercise regime? When your hormones are more volatile in perimenopause your workouts may need to be as responsive than planned. Twice weekly HIIT is a sweet spot for most. A post-menopause workout routine can include a greater frequency of HIIT. The reason is more stimulus for muscle to offset aging. This ALWAYS comes back to… how do you feel? What are the results of your habits? Connect: https://www.flippingfifty.com On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv Other Episodes You Might Like: How Does STRENGTH TRAINING Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/ 5 Benefits of Strength Training After 50: https://www.flippingfifty.com/5-benefits/ Resource: STRONGER: https://www.flippingfifty.com/getstronger Flippingfifty Protein: https://www.flippingfifty.com/protein-smoothies-powders-women-over-50/

Jun 20, 2023

You likely have either a strong opinion, a fear, or curiosity about HRT for women. Let me assure you that this episode isn’t referring to something you take as a pill, a cream, a trochee, a shot, a pellet, or a patch. Said like that, this is much simpler! Like my friend, and community favorite, Magdalena Wzelaki of Hormones Balance has directed for years, you can cook and eat for hormone balance. As another podcast guest, Dr. Mindy Pelz, and friend Cynthia Thurlow share, you can eat within a certain window of time for hormone balance… you too can use strength training and other exercises to create hormone replacement solutions. Let me say this… you could be using or abusing exercise and its effects on muscle. Stay tuned to this episode. My hope… it’s empowering. So that no matter what your choice or why on HRT for women, or yourself, you have an option right now. Questions I Answer in this Episode Why the simplest solution for HRT for women is overlooked (men too) How muscle functions “as if” it were an endocrine organ What influence muscle has on insulin, cortisol, estrogen, progesterone and testosterone and thyroid To a lesser extent in this episode, how those hormones also influence muscle Muscle is HRT. The way to muscle is through strength training. Strength training is HRT. Strength training and exercise overall can be done in a way to support your hormone balance. Yet, it’s important to say, you can also experience what women often do starting HRT, and that is the frustration of testing, trying, and testing again to get the “cocktail” of replacement right. When your status changes, all the integrated parts change. Your stress, your sleep, your diet, your habits, your exercise… or the peri to post menopause transition… all alter the effectiveness of your hormones. Still listening/reading? Good… let’s do this. Once a woman doesn’t have the same level of estrogen and progesterone she did, building muscle makes a big difference in the way she ages. If you’ve been lifting weights, you’re already aging better than your non-lifting peers. Look around you, can you see it? Weight lifting takes up where estrogen left off, if you: Lift to fatigue Recover between (including the rest and the protein and sleep) By exchanging endurance exercise (chronic cardio) for strength you offset cortisol. Cortisol has an uptick when estrogen falls. That means, women no longer have the muscle-stimulating effects of estrogen AND they have the deleterious effects of cortisol breaking down their muscles further. When you do chronic cardio, cortisol rises during exercise WITHOUT the subsequent fall that we associate with feeling better, reducing stress levels. So you’re potentially causing muscle wasting. When you lift weights you don’t have this cortisol response. For a minute or less elevate cortisol. Then you put the weight down and recover. It’s a perfect use (and no abuse) of cortisol. The same is true for high-intensity interval training. No Muscle More Fat Loss of muscle means a gain of fat. A midlife woman’s body is already easily producing more fat to produce more hormones.] By default, even if fat isn’t gained, the percentage of body fat goes up. But in minutes- or so it seems for many women – your metabolism slows (not because it must… but because she may have this first wake-up call that she hasn’t been eating enough protein, sleeping enough, or doing enough or the right kind of strength training. She will gain fat. Even if her false golden idol scale says she hasn’t gained weight, she has changed her body composition such that she doesn’t have metabolically active tissue anymore. She will gain weight, and it will be 100% fat. Many women haven't thought about it like this. Have you? HORMONES & Muscle | The Exercise Role Estrogen and progesterone levels play a big part in glucose regulation. A high percentage of women become less insulin sensitive or said otherwise- insulin resistant because they’re eating the same as they’ve always done, exercising the same as they’ve always exercised and it’s not going to work the same. More muscle acts like a bigger sponge for blood sugar. Then each time you move that muscle – in daily activities of life, in walking, and in intentional exercise, creating muscle is HRT for Women 40+. It’s not giving extra estrogen and progesterone, but it’s helping take up where estrogen left off and where insulin would have to take over, with its negative effects. (Progesterone, BTW, responds well to certain foods, and making sure you’re not going too low on carbs too often is a big part of balancing this hormone). How Can Exercise Negatively Affect Hormones? Women who revert to cardio, cardio, and cardio are also potentially elevating cortisol with endurance activity. More pronounced even if they’re already stressed, sleep deprived, or eating too little protein and carbs to fuel. This is at that moderate level they’ve been led to believe (even we as fitness professionals have been led to believe, is best). With less cardio and more strength training + low-level exercise, + anaerobic work (getting breathless) -when appropriate, a woman stands a chance at improving her life. Strength training and HIIT also have a positive (and not negative) effect on testosterone and growth hormone as well as cortisol. Resistant Exercise as HRT for Women 40+ and Mood Then there’s mood. A recent study in the Journal of Physiology (Jan 2023) found that high intensity has a far greater effect on the BDNF factor in the brain. Studies in the recent past (excluding the pandemic) showed high-intensity high-impact studies done on postmenopausal women to be not only effective in bone density benefits but also researchers discovered something. They said in the discussion that the participants liked HIIT. Compliance and adherence rates were high, and the exercise had notable favorable effects on mood and sense of accomplishment. These are all related to serotonin, oxytocin, dopamine and of course endorphins. More muscle enables more motivation to do other activities that bring each of these as well. Muscle truly is hormone replacement therapy without any negative effects. You don’t have to remember it every day, just twice weekly like an appointment. AND… you get all the positive side effects. Motivation for Muscle-Enhancing Hormone Balancing Exercise? Look, even now… at 59 I am not as motivated to exercise simply because I’m going to age well and function well and feel good at 85. What gets me off the couch or away from this d#*@ keyboard…. Is… feeling good today. Looking good… today. And you get that… as well as your future self. Imagine if you had better body composition, better sleep, no belly fat, good gut health, your balance and mobility of a 30-year-old… because you’d started lifting weights (effectively) at 30. Well, your 85 or 95 yr-old self is going to ask you WTH you were thinking if you don’t start now. We can argue about body weight vs free weights or suspension tools.. You can ask me about Pilates, but nothing… nothing is going to compare to the benefits of lifting heavy free weights (even if you add a few machines). Start light, progress wisely, and you’ll find your sweet spot for the ability to progress without risk. I can guarantee you, without maintaining and gaining muscle, you will age sicker, fatter, and weaker than if you’re lifting. We’ve seen it in science for decades. It’s too common knowledge to ignore in 2023 and beyond. Connect with Flipping 50® https://www.flippingfifty.com/getstronger On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv Other Episodes You Might Like: Exclusive Look Inside STRONGER Tone & Define| Menopause Fitness #502: https://www.flippingfifty.com/join-stronger/ Spike Protein and What It Means for Midlife Health Is Spike Protein Causing Your Weight Gain?: https://www.flippingfifty.com/midlife-health/ Resources: STRONGER: https://www.flippingfifty.com/getstronger Flippingfifty Protein: https://www.flippingfifty.com/protein

Jun 16, 2023

How’s your pelvic floor health? In good shape? Did you know you could be doing your kegels wrong? Did you know that overall being strong improves your pelvic floor health? Doing crunches for your core? Stop now. A strong pelvic floor is not only an enabler… of better sex, and exercise for bone and muscle benefits, but it’s a part of independence as we age. Find your pelvic floor answers in this episode with the Kegel Queen. My Guest: Alyce Adams, RN is the Kegel Queen. Since founding KegelQueen.com in 2009, she’s known as the most sought-after kegel exercise expert around the world, helping women who suffer with vaginal prolapse or urinary incontinence to avoid dangerous surgery and regain health and control of their body “down there.” She is famous for creating the Kegel Success in Minutes a Day Program, the only complete, no-devices, safe-at-home kegel exercise program created and tested by an RN. The Kegel Queen Program has reached over 3,584 women in 30 countries. Alyce has shared her kegel expertise as a guest blogger for the American College of Nurse-Midwives and a guest lecturer at Bastyr University in Seattle and the University of Rochester in New York. Most recently, she has consulted with the Stanford Biodesign Fellowship at Stanford University in California. Questions We Answer in This Episode: How can exercise (for the rest of the body) put women at risk for pelvic floor problems? How can exercise help? What about the emotional impact of pelvic floor problems? Why do you say so many women doing Kegels wrong? What is one thing every woman can do now to take better care of her pelvic floor? Connect with Alyce: https://www.flippingfifty.com/kegelqueen Alyce on Social: Facebook: https://www.facebook.com/groups/hot.healthy.50 Other Episodes You Might Like: How to Make (Sex and) Exercise More Effective: Pelvic Floor: https://www.flippingfifty.com/pelvic-floor-tips/ REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/ Resource: Stronger: https://www.flippingfifty.com/stronger What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise

Jun 13, 2023

Spike protein can be affecting your health and the health of those in your family. Whether you’ve had the vax, the virus, we’ve all been exposed. And the spike protein is a part of that. My guest today is a returning guest so neck-deep in the science of supplements for naturally kicking our bodies out of toxic status and into good health. She’s seen her clients reduce or get off (with a doctor’s supervision) thyroid medications, as well as antidepressants. She is a wealth of information and had a reason we can all identify with to gain that information. My Guest: In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show, Sara is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn't give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. Questions We Answer in This Episode: Spike protein - what is it? Why do women need to understand this? What foods impede the natural detox (and detox of excess toxins)? What supplements can help? How could breathlessness and lung capacity be affected? Connect with Sara: https://www.flippingfifty.com/accelerated Sara on Social: Instagram: https://www.instagram.com/acceleratedhealthproducts/ Linkedin: https://www.linkedin.com/in/sara-banta Accelerated Health TV & Radio Show: https://acceleratedhealthradioshow.com/ Other Episodes You Might Like: Easy Detox Anytime Including Before Your Holiday Splurge: https://www.flippingfifty.com/wild-detox/ You, Iodine and Thyroid Health: https://www.flippingfifty.com/iodine-and-thyroid/ Resource: Stronger: Tone & Define: https://www.flippingfifty.com/get-stronger Annmarie Skin Care: https://www.flippingfifty.com/SummerSkin

Jun 9, 2023

My guests today are not new to the Flipping 50 show. They were such a hit - an inspiration and source of intrigue - they’re back. This time I’m going to ask some more specific questions about their training, their nutrition, their show preparation, and more, so tune in for this one. This figure after 50 episodes will air as usual everywhere you listen to podcasts and you can also watch if you’d like to on YouTube as we release a version of this one in video at Youtube.com/flipping50tv . You can subscribe while you’re there so you don’t miss a new video. All of my guests today are over 60. Questions We Answer in this Episode: Women watching want to know how much time you spend in the gym, what's a typical workout schedule? when you're not gearing up for a competition when you are approaching a show Do you have concerns - as I do for any sport that has its competitors training or dieting at a level not sustainable for health? Can any of you comment on that? Does this give you any cause for concern? Or impact the frequency of competition? Let's talk about nutrition. There's a stereotype that bodybuilders dine on chicken, broccoli, and rice or eat 5 or 6 times a day... what's true? What's a typical day like when you are just going to work out - wake up to bedtime? In the world of bodybuilders, everyone used to talk about steroids, what about hormones? Can you be on HRT and compete? Are you? Have you gained or lost friends during this transition into bodybuilding as a lifestyle? Now You Listener: Where are you with this discussion, listener? Are you of the more interested in getting and keeping your figure after 50 or slightly intrigued by the idea of competing in figure? In other words… want to be one or just look like one? Connect on Social: Julia Linn Missing today: Website: https://bodybeautylovelife.com/ Instagram: https://www.instagram.com/dolphinine YouTube: https://www.youtube.com/@julialinn Helen Fritsch Website: https://www.ageisirrelevant.com/ Instagram: https://www.instagram.com/helenfritsch_ifbbpro Facebook: https://www.facebook.com/ageisirrelevant Tamea Smith Instagram: https://www.instagram.com/honey_b_fit_ifbbpro Janean Priest Instagram: https://www.instagram.com/janean_priest_ifbbpro Renee Landers Instagram: https://www.instagram.com/reneefitat70/ Other Episodes You Might Like: BodyBuilding for Women Over 50 (and 60, or 70) or Life Building: https://www.flippingfifty.com/body-building-over-50/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/ Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/

Jun 6, 2023

This episode on living kidney transplant is quite different from any we’ve hosted before and yet so very much a part of the richness of community, the value of friendships, and the realization that at this point a common sense of values connects us in a way we couldn’t have predicted. How far will you go for your best friends? This episode will give you a reason to ask. How well would your body provide health for someone else if it was needed? My Guests: Carla is a 58-year-old, soon-to-be living kidney donor, and a passionate health enthusiast for over 30 years on a mission to help change the mindsets of women that their age is not their cage! She is a health coach but her everyday joy is found in coming alongside women and helping them to truly enjoy and thrive in this life. Tammy is a 58-year-old soon-to-be living kidney recipient and the elementary school teacher that every student wishes for. You would never know that Tammy has suffered from chronic kidney disease for years. She focuses on living life to the fullest daily and doesn't label herself as sick. She's the kind of person you want in your life. Carla & Tammy have known each other since they were 15 years old. They are part of a "Fab50s" friend group of lifelong friends that they describe as the type of community that every woman desires! This community has been Tammy & Carla's lifeline throughout this kidney donation process. Carla & Tammy's main goal is to create awareness for the need for living kidney donors, share how their faith has carried them through, emphasize the importance of exercise & nutrition in our lives, and why women in the community are so incredibly important in life. Carla & Tammy are using their voices to share this story in the hope that if this helps just one person in some way, then they've accomplished what they've set out to do. Questions we answer in this episode: First, tell your story Tammy, when were you diagnosed with kidney disease? When did you know it was life-threatening? As a donor, what has the step-by-step process looked like for you once you said yes to applying for living kidney donation? What does recovery & life look like for a donor after surgery? Limitations, things you absolutely cannot do anymore, etc. As a kidney transplant recipient, what does life look like for you now and after surgery and what is the difference in a deceased kidney donor and a living donor? Tell me the story behind your friendship, your FAB50s group, & what it's like having a community of women to surround you during this time, and what are the ways you could share with women how to create and find community in their area? How has your faith played a role in this entire process? Carla, what would you like listeners to know about the importance of their exercise and nutrition lifestyle now and as they continue to age? Connect with Carla and Tammy: Instagram: https://www.instagram.com/adonorsstory https://www.instagram.com/yourageisnotyourcage https://www.instagram.com/Tamdturner Facebook: https://www.facebook.com/A Donors Story (private FB page) Tammy Lockard https://www.facebookcom/Tammy Durfee Lockard Carla Allen Facebook: https://www.facebook.com/Carla Allen Other Episodes You Might Like: BodyBuilding for Women Over 50 (and 60, or 70) or Life Building: https://www.flippingfifty.com/body-building-over-50/ Being Healthy Enough to Beat Breast Cancer: A Trainer’s Story: https://www.flippingfifty.com/?s=Be+Healthy+Enough Resources: Advanced Specialist: https://www.flippingfifty.com/specialist National Kidney Foundation Living Donor Coordinator: Jane Deleon, Baylor St Luke 832-3557061 janefrances.deleon@commonspirit.org

Jun 2, 2023

Everyone is talking about Zone 2 training. What is it? First, its important to understand that I show 5 training zones here. Other sources use 6 zones, still others 4, and others zone 7… so we’re already not talking about the same thing. “Zone 2” for fat burning is a bit of a myth Fact: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it’s possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it’s a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND... it’s not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.” However, what is most important… is this: If you’re stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT. For most women… zone 2 is walking but not jogging. It’s often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you’re in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2… staying low enough for short enough times, zone 2’s biggest benefit is NOT burning fat for fuel. It’s REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Women Already Burn More Fat Than Men at Any Given Exercise Intensity Ollie Chrzanowski-Smith from the University of Bath explains: "Our study found that females typically have a greater reliance upon fat as a fuel source during exercise than males. Understanding the mechanisms behind these sex differences in fuel use may help explain why being female seems to confer a metabolic advantage for insulin sensitivity, an important marker of metabolic health.” What About Strength Training - Does it Support Fat Burning in Midlife? Traditionally we don’t think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So your heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn’t the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You’ve got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition. Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge References: Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262 Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431 Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Advanced Specialist: https://www.flippingfifty.com/specialist Other Episodes You Might Like: 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss https://www.flippingfifty.com/building-muscle-after-menopause/ Endurance Exercise During Menopause: Fat or Fat Burning? https://www.flippingfifty.com/endurance-exercise-during-menopause/

May 30, 2023

The list of things they don’t teach trainers – whether in a four-year degree or a certification is long. Consider that there are such a broad wealth of foundational skills a trainer or fitness instructor needs to know and there’s generally a specific promise about the time and energy investment required to earn the degree or certification. We’ve already got limits on what can be taught. A four-year degree isn’t a trade school, it’s not a specialty or an intensive training. Many of us know, it’s an experience in learning how to learn and realizing there are many moving parts in learning about one topic. With certifications, we’re preparing the fitness instructor, trainer or coach with the minimum viable information to enter the field. That’s the instruction provided to us as exam item writers and reviewers. So, with that, the weight you might place on, “Are you certified?” should be taken into consideration. That said, there are a wide variety of trainings available. Some are a significant investment in time, money, and energy to study and to pass. Others are weekend investments and passing grades come easily. Those that are more rigorous are fewer and further between. I recall someone once saying, who because a director for university fitness programming, “It’s just exercise. It’s not that serious.” And yet, to address a special need or specific health issue, it does become more than that. There’s a reason chiropractors, functional doctors, and physical therapists now often have physical fitness training programs within their businesses. There’s a need for closer supervision, a match for the dose response that often doesn’t happen with random drop-ins to a gym or studio. What We Don’t Teach Trainers 1. Exercise is Stress a. Cortisol is the energy and the stress hormone. For a body in situational stress or a life phase where the negative effects of stress are going to change, understanding this relationship is key. b. Adrenal stress can exist even before physical exercise is attempted and the quota and typical exercise recommendations based on minutes, steps, nor intensity should not override the individual’s status. c. The trainer or health coach will be the one to identify this when the client doesn’t. 2. What Happens to the Body When Sleep Deprived a. Reaction skills are similar to that of a mildly drunk individual after a night with 2-hour sleep deprivation. b. Reaction skills are similar to that of what would get you locked up for DUI with 4-hour sleep deprivation. 3. Menopause Most 4-year degrees in physiology or kinesiology are void of any discussion about menopause. Don’t get me wrong, there’s a discussion about the side effects of menopause and of PMS for that matter. But when you consider that weight gain, bloat, and belly fat can all be signs for each, and a trainer without understanding why these things happened may go too quickly to a “fat burning exercise or protocol.” This can backfire. We have to know more than what is a sign of something not going right, and know why it is happening before we can determine an exercise protocol that will solve the problem. Certifications for Trainers Aren’t Better Certifications are very similar. There’s nothing – absolutely nothing – about working with women in perimenopause or training her around her cycle, or when it becomes erratic, or she is experiencing: a. Hot Flashes & Night Sweats b. Belly Fat c. Insomnia d. Weight gain she can’t remove e. Pre-diabetes or insulin resistance f. libido g. Or any of the other 34 symptoms directly associated with menopause that can begin to influence how she will most benefit and how she’ll be most likely to sabotage herself with exercise. 4. How to determine the exercise based on the collective of joints, muscles, bones, and hormones. When you consider the components of fitness, the physiology, the anatomy and joint actions of the human body, and physical fitness it is far easier to understand why a basic degree or a single certification doesn’t truly prepare a health & fitness coach to make all the decisions for every individual. Can they begin to describe basic safety concerns and precautions with exercises, usually yes. That too can depend on the individual. You want to realize within exercises, a range of motion, a placement of elbows, and a stopping or starting point … can change the safety and effectiveness of movements. Caution with Generic Trainer-Created Exercise Programs We can’t say, a deadlift is a deadlift and it’s safe for everyone if it’s done like “this.” We can’t say, here’s how to do this machine row and be sure that an individual is taught to retract their scapula. Even machine weight use, though often thought of as “safer,” is not necessarily a guarantee one is doing a balanced working based on their body. For instance, in recent months working with a long-time client we’ve removed chest press from her workouts. Why? An imbalance between pushing and pulling strength and a season of activity that is going to make that even more true means we’d be moving toward greater injury risk than toward greater strength. Advanced Specialist: https://www.flippingfifty.com/specialist If you’re a fitness or health professional or want to be, you don’t want to miss this open-enrollment period for the Flipping 50 Menopause Fitness Specialist. We’re doing something incredibly special right now with two huge bonuses. If you’re coming during a time we’re closed, add your name to the notifications list for our next cohort for a special discount rate for fast-action takers when we do open. Other Episodes You Might Like: 10 Questions to Ask a Trainer or Fitness Instructor in 2023 https://www.flippingfifty.com/ask-a-trainer/ Do You Need a Coach, Trainer, or Consultant? How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/ If You Were My Coaching Client, Here’s What I’d Ask… | Ask the Health Coach: https://www.flippingfifty.com/my-coaching-client/ Resource: Advanced Specialist: https://www.flippingfifty.com/specialist Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

May 28, 2023

Signs and symptoms are abundant but menopause hair loss is right up there with that ever-changing and frustrating journey that is menopause. Whether for you it’s a thinning of hair or receding hair, hair loss is not a common topic here but definitely one we’re going to cover today. You will hear 4 different categories of causes of hair loss, some simple solutions related to exercise, and something you can do today to boost your hair! My Guest: Julie Olson, CFMP, BCHN, CN, CGP, is a triple-board certified Functional Medicine Nutritionist whose mission is to help women worldwide restore their health, hope, and hair loss naturally, so they look and feel their very best! With more than 10 years of experience and success stories, Julie is known to skillfully investigate, discover and communicate root cause resolutions to revitalize health and naturally regrow hair. Julie has used these same strategies to personally overcome her own health struggles of hair loss, digestive issues, fatigue, and autoimmunity. Questions We Answer in This Episode: Why and how did you ever get into focus on hair loss specifically? That’s certainly niche! The saying “pulling my hair out” comes to mind here. What's the connection between hair loss and stress? What are some common hair loss myths, especially as they relate to Women? How much a factor is micronutrient sufficiency? That’s one thing we always hear about and then it’s thyroid, where to those fall in the reality of hair loss? What's your novel solution to hair loss that's also featured in the summit? Is there a best candidate for regrowing hair - who is that? Can a woman who’s experienced years of hair loss see improvements? Deal with Hair Loss in Midlife Connect with Julie and Join the FREE summit: https://www.flippingfifty.com/healthy-hair Julie on Social: Instagram: https://www.instagram.com/julieolsonfn/ Facebook: https://www.facebook.com/julieolsonfn/ YouTube: https://www.youtube.com/channel/UCcU-iJ5YWvGpxSC_EqEJsLA Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ A Conversation with the Thyroid Fixer | #517 https://www.flippingfifty.com/thyroid-fixer/ Resource: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

May 26, 2023

We’d all love to have been born with a higher metabolism. If you haven’t the question is can you get a higher metabolism with thermogenesis? The term thermogenesis refers to heat generation in direct response to the food you eat. There are a lot of myths suggesting that 5 or 6 small meals a day are better for this. Let’s cut to the chase. In case you’re busy. No. Don’t confuse this with energy expenditure. The elevation of your temperature or this thermogenic effect is not a goal worth pursuing so that you burn more calories all day. For example, eating 5 small meals a day, you might think will increase your thermogenesis, that post-meal increase in temperature that results in greater caloric expenditure as your body processes food. The increase overall during a day is responsible for about 15% of your basal metabolic rate – or what you burn to stay alive. That’s diet-induced thermogenesis. You’d be eating more calories overall in an attempt to do that. Not a good plan. AND.. you’d likely be missing critical components of Muscle Protein Synthesis. That means you have to reach a certain threshold of high-quality protein intake in order to benefit from muscle protein synthesis. It’s not like you benefit a little or you do more. You either reach the threshold or you don’t. If you do get a far bigger bump beyond 30 grams, say you have a 50gm breakfast then MPS will stay elevated longer and a few hours later you may need a smaller meal to simply give it a lift. If instead you eat the bare minimum of 30 grams of protein at breakfast, by lunch you’ll need another 30 grams to support your muscle during the day. The other added benefits of high protein are: Blood sugar stabilization – if you eat a high carb vs a high protein meal your blood sugar elevation post meal will be higher (following high carb). Higher blood sugar means high insulin to reduce it and higher insulin means you’re in fat storage. Satiety - you’ll be satisfied longer with high-protein meals especially if you combine them with high fiber. Food takes energy to digest. Protein has the highest energy demand on digestion. Metabolism: Your basal metabolic rate – the energy required to just sustain you if you did nothing at all And this includes your Thermogenic effect of food – energy required to digest macronutrients. Your cost of physical activity, either exercise or NEAT. For a little boost of thermogenesis: Nutritional “Supplements”: Ginger root – try it in salads, salad dressings, smoothies Green tea extract – I like to start with matcha and sip on iced green tea in summer or hot green tea in cooler seasons. Turmeric – seasoning Indian dishes, and available in supplement form Physical Activity: Listen to this… it’s not the more calories you burn during exercise. It’s this: The more muscle mass you have, the more calories you burn at rest, or doing incidental things like taking out the garbage. The more muscle mass you have, the more blood sugar control you have. The better blood sugar control, the less insulin. The less insulin, the less fat storage. Food: Protein has a far greater thermogenic effect. That is, about 30% of the total caloric intake is what it takes to digest it. Compare that to fat which has practically zero thermogenesis. Carbohydrates are somewhere in the middle, but significantly lower than protein. You also want to be aware of the blood sugar elevation potential of carbs, even healthy ones, if they’re eaten alone, or under stress, the blood sugar impact will be different. That said, if you simply look at blood sugar alone you don’t have all the facts. High-intensity interval training elevates blood sugar. It’s using that blood sugar as fuel. And it’s adding stress, but ideally in a controlled way. Some proteins can elevate blood sugar – whey protein – not well tolerated by most women in midlife (therefore discontinued as a product for Flipping 50 years ago) is rapidly absorbed and that can spike blood sugars because it’s quickly digested. If you use it at times other than exercise, it’s not actually going to be used or used to replenish muscle glycogen. if you have too little muscle your body is storing that glucose in the liver, then muscle and if the tank is full, fat is the next target. So, say yes to higher protein meals and you’ll keep your natural fat-burning thermogenesis higher, improve muscle protein synthesis and be far more satisfied. When weight loss is a goal, increased protein preserves muscle mass. Here’s a quick day in the life of a higher metabolism: Start with matcha. (Mine is: https://www.flippingfifty.com/piquetea Lift weights or other exercises Consume a high-protein meal within 90 minutes. (Add ginger and turmeric to a smoothie) Sip green tea through the morning. Get up halfway through the morning and move for 5 minutes. Have a high-protein lunch. Go for a 10-minute post-lunch walk Break up sedentary time in the afternoon with 2-5 minutes of movement. Have a high-protein dinner (make it early!) At these meals, eat protein and non-starchy veggies first and starchy vegetables last. Ditch your processed foods for whole foods. Walk for 10 minutes after dinner. If you enjoy a sauna, it’s another boost. (Mine is: https://www.flippingfifty.com/sauna ) These combined little things make a big difference. Much better in fact than thinking you’ll go for a walk then lift weights then do yoga tomorrow and do nothing today! Your higher metabolism is an around-the-clock process and when it is, it’s easier. References: https://www.ncbi.nlm.nih.gov/books/NBK279077/ https://pubmed.ncbi.nlm.nih.gov/34856088/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8074531/ https://link.springer.com/article/10.1007/s40279-022-01649-4 Other episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Faster Weight Loss for Women Over 40| Break the Rules: https://www.flippingfifty.com/thermogenic/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Sunlighten Sauna https://www.flippingfifty.com/sauna Pique Tea Matcha https://www.flippingfifty.com/piquetea

May 23, 2023

If you want to raise your energy this is for you. Beyond the superficial ask for energy for exercise, or to get through the day without caffeine, this is about the deeper vibrational energy. You know when your vibrational energy is up because you walk into a room and people look. They seem to be drawn to you. You can usually sense it. Certain scents (as long as they’re not synthetic fragrances) elevate vibration. You probably tend to look up instead of down. Music, foods and breathing practices all influence vibrational energy. Of course, exercise will raise your energy, (if you’re not in a state of fatigue and you choose your exercise wisely), but if you’re here because you want more energy so that you can exercise, I’ll save that for last. These other tricks will support you on an exercise day or a recovery day when you need to be fully alert and focused but not with over-the-top anxiety or jitters. It's not woo-woo, it’s science. You have high or low energy and though yes, it’s related to how motivated you may feel to workout, it’s more. It’s your ability to do elevated work and care about small dramas or have a disinterest in them. The higher your vibrational energy the healthier the individual. Foods that are alkaline, generally all plant-based foods are higher vibrational. Ideas, thoughts, and emotions all have energy. Emotions like joy, love, and gratitude are the highest vibration. Emotions like hate, fear, and grief are low vibrational energy. Guilt and shame are the lowest. Energy Vibrations: Musical Hertz Music can also uses hertz. The late Michael Tyrrell, the creator of Wholetones, was a guest on the Flipping 50 podcast seven years ago discussing this. Listening to certain music can change your mood and it has to do with the vibrational energy. However, with music, as with food and environments, everything is also influenced by your unique history and memory. The 936hz frequency is associated with love, used for pineal activation, and connection with a greater source. For me, listening makes my heart expand in a very physical way. Check Your Emotional Energy Are you experiencing love, joy, appreciation, and seeking knowledge? Do you have great enthusiasm and passion for what you’re doing? Are you optimistic and hopeful? Are you bored, frustrated, or disappointed? Do you feel worried, discouraged, or jealous? Do you feel fear, grief, or helplessness? 6 Sustainable Vibrational Energy-Raising Strategies 1 High Vibe Music For most people listening to loud, heavy, aggressive music will feel more anxious or stressed. Other lighter, ethereal sounds tend to make people feel more expansive and elevated. This isn’t by accident. There are chords and frequencies throughout music that can be used subliminally say in commercials, restaurants or stores. You can choose high-vibrational music to change your mood in the same way. 5 Songs to Raise Your Energy Beautiful Day (Thank You for Sunshine) Jermain Edwards Your Love Keeps Lifting Me Jackie Wilson Crazy Love Van Morrison If the World Just Danced Diana Ross This Little Light of Mine Addison Road I used to listen to Bruce Springsteen’s rendition of This Little Light of Mine on repeat before triathlons to keep me calm yet ready to start. Your experience and memories with certain music will also change how it influences you. I know exercisers who swear by heavy metal to get them going. I can’t stand it. It drags me down. In theory, the vibrational component of the music with heavy driving base is lower. However, what you feel based on all the things that are unique to you and your history with it could change that. I can still hear the two songs we played at my mom’s funeral as we entered and as we exited the church and though they’re sad, they are high vibrational sounds, and the deep feelings are of love not of sorrow or sadness. When acute memories fade, often all that’s left is the love. Notice that though each of these songs has lyrics, a song doesn’t have to in order to raise your vibration. But the words are about love, gratitude and hope. It isn’t however necessarily a love song between individuals as much as for life and all individuals. 2 Choose Higher Energy Foods Greens – sauté them if you don’t digest them well (some greens like kale or spinach are high in oxalates, so rotate and don’t eat these daily) Sprouts – I add them to wraps or as a topping for any salad Beets – I love to roast them and then add them to an arugula & crumbled goat cheese salad Mint – add to smoothies (I love a mint and chocolate smoothie for a Girl Scout Thin Mint-tasting treat) Lemon – I love fresh lemon in water all day and squeezed on salads 3 Get Out in Nature to Boost Energy Studies prove that time in nature, forest bathing, significantly decreases stress levels. On the other side of the continuum, vibrational frequencies are elevated in those who spent time outdoors. If you can’t, try bringing the outdoors in. Fresh flowers on the table or plants inside also make a higher vibe healthier environment. The ability to look outdoors at nature and even at artwork featuring nature can be helpful. 4 Exercise for Higher Vibes Struggling to find and regenerate energy: Yoga Tai Chi Walking Ready for More and Need to Move Emotion through you: High-intensity intervals Brisk walking or hiking Power weightlifting As much as movement helps you, so too might stillness. 5 Meditation as a Way to Raise Your Vibrational Energy Meditation or simple breath work if you can’t quite get to meditation yet. It took me a while to get to the point of getting curious enough about meditation to really dive into it. It’s not what I thought. And it is what I thought. There’s not a right or wrong. But I’ve found it one of the most powerful experiences not doing anything to benefit the rest of my life when I’m doing everything. I have time. I have more time. The same two hours moves differently for me. I feel into things more consciously. I at some point got up from meditation different than I sat down. I sometimes wake up early, and I’m a morning person, so I don’t wish to go back to sleep. But if 4 am comes and I am awake, I’ll put in a meditation. It’s the perfect time. The other night for some rare reason, I woke around 2 for some reason and couldn’t get back to sleep. Instead of tossing and turning I realized it was an opportunity, so I just meditated for an hour. Later I did go back to sleep for about an hour and a half, a full sleep cycle. And woke feeling fine. I won’t pretend to be a meditation teacher. I’m an international health and fitness educator though. One of the first ways I was able to just start though was to practice progressive relaxation. I find it is easier for many of our Flipping 50 members new to meditation too. It provides a physical component to focus on and initiates you into the breathwork. If you respond to me anywhere (social media and share this episode first) I will create a special episode that is a progressive relaxation for you. Are you interested? I’m at flipping50tv everywhere (Facebook, Instagram, and YouTube). I’ve used this strategy for myself and clients who struggle with insomnia too. 6 Your Environment and Your Energy Levels Additionally, your environment can impact your vibrational energy. When you love a room and the décor in it, chances are there are certain colors, patterns, or a sense of organization raising your energy. On the other hand, if you’re surrounded by clutter, it could be pulling your energy down. A few minutes at the end of every day picking up and putting things away can make a big difference in the energy you start your day with. I have been amid a few big projects recently. I had no less than a dozen pieces of yellow legal paper spread out on my long dining room table (side note: I have a dedicated office, however, have piles of organization on the floor there too). I hosted my niece and a friend over the weekend and finally cleared that. Today, they’ve gone home but I’m still enjoying the clutter-free dining area! There are other ways to remind yourself of things you intend to do than to have them at your fingertips! Last Note Tap into any of these strategies to raise your energy when you’re looking for the mojo to get going. Also, though, honor your need. You know when you’re sad or grieving or angry, you may need to be sad. Processing emotions is a part of adulting. As children, we may not have had the skills to handle strong emotions that as adults we do. However, we have to allow ourselves the time and space to experience them. Follow Flipping 50® and Send a Message: Facebook: https://www.facebook.com/Flipping50TV Instagram: https://www.Instagram.com/Flipping50TV YouTube: https://www.youtube.com/flipping50tv Other Episodes You Might Like: Find Your Power, React Less and Raise Up More: https://www.flippingfifty.com/in-your-power/ Truths About Traveling, Triathlon Training, Hormones and Energy: https://www.flippingfifty.com/truth-traveling-triathlon-training-hormones-energy/ Reference: https://www.researchgate.net/publication/354326235_The_Vibrational_Frequencies_of_the_Human_Body Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Michael Tyrrell Wholetones: https://www.flippingfifty.com/wholetones

May 19, 2023

Muscle losses begin at age 30 - if we’re not doing anything to prevent them. The average (and no you’re not!) individual will lose 3-8% of muscle per decade and a significant amount by age 60. After that, it accelerates. Again.. This is based on historical data. How about we change history? Loss of muscle is a choice. Now that we have the science. You’re either choosing to lose it or choosing not to. Today on the Flipping 50 show, a tool how not to. Even if… you are in bed rest, you’re injured, you’re traveling, you’re caregiving or in front of a computer 8 hours a day. We’ve discussed blood flow restriction bands here on Flipping 50 before. This goes a bit deeper. It’s the upgrade. If gaining muscle over 50 is right where you are and exactly what you want, this is your episode. However, it’s also for your older aging parents, for preparedness if you are injured, for your younger sons and daughters maybe more sedentary and less motivated. A couple of terms: KAATSU Blood Flow Restriction Muna ton es Kot su My Guest: The CEO and Co-founder of KAATSU, Steven Muñatones had the goal of launching KAATSU globally. In 2014, his dream came true when he introduced KAATSU to the Department of Defense, NASA, CIA, FBI, dozens of NFL, NBA, MLB, NHL and MLS teams, and over 80 universities. Today, Steven has taught KAATSU applications and benefits to thousands including Navy SEALs and Olympic gold medalists as well as women in their second half. Steven’s passion for health and fitness stems from his own background. He was an NCAA Division I water polo player and swimmer, and is a Guinness World Record holder, inductee in the International Marathon Swimming Hall of Fame and the Ice Swimming Hall of Fame, and the recipient of the Poseidon Award from the International Swimming Hall of Fame. He coached the USA Swimming national team at 9 international competitions, including 4 world championships, served as an NBC commentator at the 2008 Beijing Olympics, and founded WOWSA, the World Open Water Swimming Association. Improve Menopause Transition Fitness with this Reset: 5-Day Flip: https://www.flippingfifty.com/5dayflip Questions We Answer in This Episode: What is KAATSU What is double-stacking with KAATSU? How is KAATSU different than other BFR devices? Is KAATSU safe? Why does KAATSU make sense for women over 50? How else can KAATSU be used beyond muscle building? Any contraindications? Address the needs for the small women here. Connect with Steve: www.KAATSU.com Steve on Social: Website www.KAATSU.com Code: Flipping50 Instagram: https://www.instagram.com/KAATSUglobal/ Facebook: https://www.facebook.com/KAATSU/ LinkedIn: https://www.linkedin.com/in/munatones/ Youtube: https://www.youtube.com/c/KAATSUGlobal Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50: https://www.flippingfifty.com/gaining-muscle-and-strength/ After 40 Muscle Is a Girl's Best Friend: https://www.flippingfifty.com/after-40-muscle/ Resources: Coaching: 90-Minute Ultimate Consultation: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Essential Amino Acids: https://www.flippingfifty.com/staylean

May 16, 2023

What don’t they teach women about strength training? Plenty. For starters, how she’s unique from males, how she uniquely burns fat during exercise, and how her pre-menopause exercise and post-menopause exercise results will change. Most of all, how to be the absolute happiest and most successful with exercise at any point in her life. So, let’s unravel some things, okay? Facts on Women’s Exercise Science (Including Strength Training) Only 39% of all exercise and sports medicine research features you. Of the average of 7 hormonal phases a woman goes through from puberty to post-menopause, each demands a unique exercise prescription. She’s not getting it. Unless you’ve known to ask, even if you’re working with a trainer one-on-one, is that program made based on research featuring women just like me, chances are you’re just gambling. Yes, you’ve got arms, legs, and a torso similar to men, however, your structure is unique with a wider pelvis, larger Q-angle from hip to knee, and your endocrine system (hormones) are very different than a male. The effect of exercises during phases of your period and during phases of your life will be very different than the effects of the same exercise programs on a male. Women and Fat Burning from Strength Training Fat burning – lipolysis – only happens when insulin falls to a low level. Fasting is one way to get there. Strength training for postmenopausal women is another. Only strength training supports lipolysis optimally and keeps the body there for longer periods of time. Fat oxidation occurs during cardo but it’s important to understand that this isn’t a good measure of longer-term fat burning. Burning a higher percent of fat at a lower level of exercise often means you’re burning it very slowly. You won’t burn much fat for fuel and higher intensity rates. However, a small fraction of a big number is potentially bigger. I pointed this term out in You Still Got It, Girl! There are those that swear a “zone 2” training is working for them. No arguments. It likely isn’t because of additional fat burning, however. It’s due to a reduction of cortisol from the particular type of exercise. Strength Training Facts: How to Increase Your Longevity by 40% Do all the cardio you want. It will take you so far, like maybe to 65 to quote Dr. Stuart Phillips, a speaker at the recent Flipping 50 event, the What, When & Why to Exercise for Women 40+. Cardiovascular exercise might get you to 65, but strength training is what’s going to take you beyond 65. Three times weekly vigorous cardio exercise got a nice 27% lower mortality risk than those that don’t exercise at all. Respectable. But those who did one or two strength training sessions a week had a 40% lower mortality rate than those who didn’t exercise at all. Let’s be clear, though, HOW you strength train matters. You will live longer and healthier if the strength training you do results in greater strength and greater lean muscle mass. That in turn is what reduces blood sugar, and inflammation, improves cognition, decreases anxiety, and improves bone density and function. Women’s Strength Training and Hypertension For menopausal and postmenopausal women with hypertension risks, the most effective exercise program for lowering blood pressure seems to be a combination of aerobic and strength training. In a review study of randomized controlled trials, combined training generated larger clinically significant reductions in systolic and diastolic blood pressure, as well as mean arterial pressure, for women with prehypertension or hypertension when compared with aerobic training or no exercise training. Interestingly, when assessing the best exercises for menopause, researchers found that aerobic training alone did not result in clinically relevant improvements in overall blood pressure for women with existing hypertension risks. What Else Don’t They Teach You About Strength Training? What they also don’t teach women about strength training is how to pull it all together. When women think about all the needs for cardio, flexibility, strength, power, agility, bone density… they aren’t sure which exercises and how, and how to juggle this with a busy life, working or not. I’ve got answers and we’d love you to join us. Check out flippingfifty.com we’ve got an upcoming masterclass addressing how to pull it all together, without ditching your family or work! References: https://pubmed.ncbi.nlm.nih.gov/24766579/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8471631/ https://bjsm.bmj.com/content/56/21/1218 https://pubmed.ncbi.nlm.nih.gov/34108092/ Other Episodes You Might Like: How Does Strength Traning Increase Your Metabolism: https://www.flippingfifty.com/increase-your-metabolism/ Importance of Strength Training for the Midlife Woman | #516: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ Resources: Women’s Exercise 40+ Event: https://www.flippingfifty.com/womensexercise Annmarie Skin Care: https://www.flippingfifty.com/SummerSkin

May 12, 2023

It’s resistance training for women over 40 Q and A time! An attendee at the What, When & Why to Exercise for Women 40+ asked this question and other trainers and you may also have this question. Q: Can you explain how 'progressive overload' builds strength/gains muscle (hypertrophy)? Is it possible for someone who is working out at home and doesn't have the ability to increase the weight amount itself (eg only has one pair of dumbbells). Hypothetical individual has a pair of 10lb dumbbells, various resistance mini-bands, 1x 15lb kettlebell, and their bodyweight ;-) This is a two-part resistance training Q and A. Let's answer progressive training first. How progressive overload builds strength/gains muscle When the body is subjected to loads beyond daily activities, whether in exercise with a purpose to gain muscle and strength or in some extra effort required for a short time, like the lifting of boxes during a move, or playing the first round of golf after a winter off or playing 36 holes when you’re used to playing 18. Some additional stress is experienced by the muscle. The body’s response is much like a body’s response to an illness or to a vaccine. Subject to the pathogen the body gains resilience to fight that particular pathogen. Muscle subject to additional load beyond normal, also responds with greater resilience. Muscle is damaged under stress. Microtears in muscle from exercise or exertion are normal. Provided there is a period of rest after additional load, the muscle doesn’t just repair. Like immunity, the muscle super-compensates so if it’s exposed to that load again, it can easily handle it next time. That means you’ll easily pick up the same load next time. But to make gains in strength you’ll need to increase the load again to achieve the same super-compensation. What's Not Progressive Resistance Training Repeatedly picking up the same load will cause adaptations only to the point there is muscle fatigue. Meaning you could do more repetitions to muscular fatigue. And you’ll gain more muscle endurance. However, it’s not going to increase your strength necessarily. Strength increases usually increase endurance at lighter loads though. Progressive overload has to be a part of a successful exercise program to continue to experience benefits. At some point you may reach a maintenance phase, but that isn’t an indication you’ll do the same workouts and continue to hold the same level of fitness. You’ll need to organize and structure workouts that vary the stress placed on muscle or the human body will lose fitness doing the same thing over time. Your adaptation to stress is going to require you continue to challenge it. Progressive Overload can be achieved by either doing workouts where the repetitions to completion may be 12. As you pick up weights that will help you reach fatigue in 12 repetitions, your body will respond if adequate rest and recovery is provided. (That’s time between exercise as well as rest and nutrition)...(listen to podcast for more) What is Tempo Training? One of those techniques that we play with in Flipping 50 programs is Tempo training. It manipulates time-under-tension. It’s the simple idea that holding something that for a short time isn’t heavy, will become heavy the longer you hold it. Take a baby. Holding a baby is awesome… but if you’re doing it in the same position for too long, pretty soon your arm cramps or when you hand them back to mom and dad you are a little sore, right? Tempo training makes it easy to get a little more life out of limited weights you may have available when you find you no longer can reach fatigue. It’s also helpful when you are at a point that you feel vulnerable, potentially because of injuries, or just have reached a point where you can’t train one muscle group without straining another. Increasing the weight load isn’t an answer so this temp can be. With Tempo training you implement pauses at the beginning and or end point of range of motion and manipulate the speed of the concentric and eccentric contractions. For instance, in a recommended speed of resistance training a repetition takes 1-2 seconds to life and 3-4 seconds to lower or up to about 6 seconds per repetition... (listen to podcast for details) In a Resistance Training Bicep Curl for Instance: As you lift a weight you go from a long arm to a flexed elbow the muscle has to shorten to bring the weight toward your shoulder. As you put the weight down, the biceps are still under contraction, but they slowly lengthen again – much like when you take your foot slowly off the brake. The muscle is still controlling the movement. There are really four points we can manipulate in a repetition: · The initial concentric movement or lift – which is that shortening phase · The end of range of motion opposite of the start · The eccentric movement or lengthening of the muscle. · The starting point/which will also be the endpoint. TEMPO TRAINING RESISTANCE TRAINING TECHNIQUE (Heads up that the order of these concentric and eccentric contractions changes when you’re talking about standing squats or lunges). When I designate a tempo workout I would say I want you to do this with: 2-2-4-2 The first number indicates the time to (bicep curl) raise the weight toward your shoulder. The second number indicates a “hold” at my shoulder while the bicep is fully contracted. The third number or “4” is the eccentric movement down with the weight. The last number is the “hold at the end of the repetition before beginning a new one. I could manipulate that by eliminating the hold at the end making it 2-2-4-0. I can increase the time of lifting and holding to match the eccentric contraction 4-4-4-0. I can extend the eccentric contraction 2-2-6-2. ... details in the audio episode. That said… I suggest, a woman is limiting her health by having one pair of dumbbells. If investing in at least 3 sets isn’t possible, look around for backpacks or carry on luggage and ways you can find additional weight. Other Episodes You May Like: Strength Training Enough for Bones Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/ Total Body or Spilt Routine: https://www.flippingfifty.com/total-body-or-split-routine-453/

May 11, 2023

“Why am I bloated?” It’s a conversation starter for many of the clients and students I’ve worked with. First, this. Midlife gut issues are common, not normal. Ironically, some of the healthy habits you have may be getting in the way of your optimal absorption of nutrients, digestion and or elimination. In a recent previous episode, Protein Supplements: What, When & Why to Exercise for Women 40+ (make this a live link) Why Whey Protein Doesn’t Work for Many at Midlife What’s important to keep in mind is that whey is notoriously the go-to. However, of the many whey protein powders on the market a very high percent were found to have toxins, sugars, or significant heavy metals (mercury and lead) and weren’t third party tested before reaching the shelf. The advantage of whey and reason it’s been so widely used by body builders is the rapid absorption – making it easy to digest pre and or post workout. It supports muscle repair and recovery and glycogen replacement very well. It is dairy, however. A known inflammatory (especially if you have an autoimmune issue like arthritis, lupus or Hashimoto’s) dairy is one of the first things that removed will improve health and decrease aches and pains and reduce inflammatory markers. Many women in midlife find with hormone changes – related to the hormone influence on the gut – dairy causes bloating, constipation, diarrhea, skin or joint pain, when it hadn’t before. Soy Protein for Women in Menopause Soy is another ingredient or protein option whether in powder or as milk, tofu, or other source. It however has a history as an obesogenic, goitrogenic, and estrogenic. That is, respectively it causes fat storage, disrupts thyroid function, and confuses the body to think it’s estrogen. Egg Protein Powder or Scrambled for Muscle Building? Less popular, but also on the shelves are egg protein powders. Eggs, though categorized differently than dairy, can also be highly likely to be food sensitivities. Occasionally, eggs may work. Daily though this is where the gut is subject over and over to a type of assault that will make it hard to heal from any existing gut issue. Even little bits of the right medicine make you well. By the same token, little bits regularly of the wrong food can make you sick or interfere with your optimal health. You will find brown rice protein powder as well. This isn’t a complete protein, will have more carbohydrate. But is cheaper, for a reason. I think of this as “filler.” If it’s a part of protein powders, you want to check on the amount. Where is it listed in the ingredients. What Are Non-Allergenic Protein Powder Options for Women Over 40? So, that leaves a hydrolyzed beef option for animal protein (complete essential amino acids but fewer than even a plant protein and a little bit more like collagen) and a plant-based option like Pea, pumpkin, or hemp. Pea, pumpkin and hemp are all complete proteins, meaning they have all the essential amino acids in them. My choice for muscle is a Pea-based protein powder with added collagen and hemp hearts. Your best bet is of course animal protein and with it you’ll reach a high amount of 3 particularly important EAA, called Branch Chain AAs. Those are leucine, isoleusine, and valine. The greatest of these is leucine. Ideally, you want 2.3-2.5 minimum of leucine per meal of 30 or more gm of protein. With animal protein that’s easy. With plant it’s not as easy. For older adults as well as for body builders and endurance athletes – three populations with greatest demand for protein for muscle preservation or building – high or at least adequate leucine levels are scientifically tied to better results. Should you supplement with BCAAs.. For women not eating adequate calories or protein, the first step would be to take EAA. You need them all. If you’re eating all the protein you need in a day, the next step if you’re struggling to gain muscle would be BCAA. If you skip from a low protein diet, or completely from plants to BCAAs the other building blocks of muscle aren’t there. That’s a shaky foundation. Plan your meals around high quality protein. Plant or animal sources can all count. Consider what’s missing. Is there a way to add this with food? Do you want or need to consider supplementation either in a powder – adding a shake to your meal, or in tablets – based on the feedback your body is giving you? Track the Results of Supplements on Your Body Track your muscle. Track your body composition. Pay attention to digestive and elimination issues you may be passing off as “normal.” Keep in mind too that at 70 adults have about 10% of the stomach acid they did at 20. That is the very thing that helps you digest food. Eating stressed, rushed or doing 3 other things while eating? Even if you’re not 70, there’s a high chance you’re not going to digest well. A few things CAN help. First, take a few deep breaths before you eat. Turn other stimuli off. Try bitters sprayed on the tongue or apple cider vinegar in water just before a meal to stimulate your own stomach acid. If those don’t help you, consider taking Betaine HCL before meals. The caps go in, then help stimulate gastric juices so you breakdown the proteins in foods and digest better. Many notice within days they experience less bloating after meals. That’s betaine HCL, it's not a brand name, it’s the only ingredient. Resources: Smart Scale: https://www.amazon.com/shop/flipping50/list/GFTU3QXMJ07G?ingressOrigin=shop&ref_=aip_sf_list_spv_ofs_mixed_d Betaine HCL Women’s Exercise 40+ Event: https://www.flippingfifty.com/womensexercise Other Posts You Might Like: Protein Supplements for Muscle Building: https://www.flippingfifty.com/protein-supplements-for-muscle-building/ What to Know About Creatine Supplementation: https://www.flippingfifty.com/creatine

May 10, 2023

In spite of so many sources citing the devastating journey through midlife, it’s possible to improve menopause transition fitness. But many of these are learned the hard way by women who have gone through or are currently going through menopause. You’re seeing more and more influencers… those who sell makeup, who sing, who blog, bake or cook… talk about how they found the weight room. They’ve quit their jobs, never had them, or retired in order to promote their fitness influencer channels. And… why not? They can. So can you. It’s 2023. Reinvent. Be who you always wanted to be, how you always wanted to do it. And these things will support your trip. This list of shifts will improve your menopause fitness, too. Adequate Protein. The number is closer to one gram per pound of body weight than to some arbitrary percent of your total calories. The RDA was never very user-friendly. And didn’t account for a woman who may cut her calories so much that she’s eating 1000-1200 calories a day and barely eating protein Stable Blood Glucose Levels. If you don’t know what this is or why I’ll give you the crash course. And I’ll suggest if you have it to invest on your health, get a continuous blood glucose monitor and track yourself for at least a month, 3 would be better. Go to flippingfifty.com/glucose and use Flipping50 for $25 off Lift Weights as Heavy as you safely can. Yes, lighter weights more reps fatigues muscle, but as you age and begin lifting less and less in life, do you think you need heavy or lighter weights to avoid decline? Your bone responds best to heavy load and so does energy expenditure. Unlike cardio that burns calories during (and then burns you out), weight training works hardest in the 24 or 48 hours afterwards while your body is in recovery and repair. You burn more calories then and build your body up for having more energy and stamina later. Caution: don’t look up the very limited interpretation of a lb of muscle burns X amount of calories a day. That’s a very shortsighted mistake about the benefit of muscle. Recover more than you’ve ever done before. Muscle that’s 60 is less resilient than muscle that’s 20. Even if you’re in great shape at 60, younger you had younger muscle that bounced back faster. You can be just as fit, maybe more fit at 60… as long as you don’t try to exercise the same way. Fitness happens during recovery between exercise provided the stimulus was adequate. Reduce your stress and find some joy. Stress hormones are catabolic, that is cause muscle loss and fat storage so these are an obstacle you can’t skip over. Improve Menopause Transition Fitness with this Reset: 5 Day Flip Sleep like a boss. If it’s not happening that doesn’t mean it’s not possible. It just means that you haven’t potentially given it the step-by-step dedication to specific changes like: Epsom salt baths Same wake time daily Sunshine as soon as you can once awake Exercise at least 10 minutes a day Magnesium with dinner Establishing a waking and bedtime routine Ditch the artificial energy and chill pills. A cup of coffee or matcha in the morning, maybe even two, okay. Having to drink coffee all morning and pretending it’s fasting ? I don’t think so. Need it in the afternoon to wake up? A real issue. But if you also need or rely on alcohol to help you relax and pretend it’s helping you sleep… I want you to listen to two episodes Drink more water. Most of us are dehydrated. You store water in muscle. You want lean muscle and less fat? You’re going to need to drink more water. Through out the day and between meals not at them. Sip on Green Tea It’s a super way to sneak in more liquid for hydration. It’s got a ORAC rating that’s super high- meaning it’s a huge boost to your antioxidants and supports radiant skin among other things. Bottom line, it does have a little caffeine but it’s not going to give you a jolt that will keep you up at night. Stop snacking. This is a major issue for many women. Eating a bar here and a handful of nuts there, nibbling on food while you cook.. It’s keeping you from ever getting into a fat burning state which is about 3-4 hours from your last meal. Now, if you’re a truly active athlete you probably do need a dose of protein in a snack. But if your activity level isn’t all that high, try limiting snacks and focus on more protein and fiber at meals so you don’t need to. Often that desire to snack shows up because your meals simply are too skimpy and not real meals at all. Other Episodes You May Like: Shae Leonard Health Band-Aid: https://www.flippingfifty.com/crutches/ Sober Sis Happier Hour: https://www.flippingfifty.com/wine-time/ Kelly McGonigal: https://www.flippingfifty.com/joy-of-movement/ Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Code: Flipping50 Essential Amino Acids: https://www.flippingfifty.com/ staylean

May 9, 2023

I received this question about Protein Supplements for muscle building and want to share the question and the response with you. Lucy’s Question: I am learning so much. I have a question about protein supplements. I have heard collagen, protein powders and creatine mentioned. I take a glutamine supplement for my gut. Any comments on how that might be related to muscle building if at all? GREAT QUESTION! Protein Supplements for Muscle Building If you listened to Dr Vincent Pedre... Day 1... if your gut is not absorbing micronutrients and able to break down protein in foods.. you're unable to build muscle NO MATTER WHAT YOU CONSUME. L-Glutamine for Gut Health The L-glutamine helps with healing the gut (IF you've identified and REMOVED the foods that may have contributed to a leaky gut situation). So first, the removal, the testing, the L-glutamine then supports the sealing of the gut (that can't happen if the culprits are still present). THEN... dietary protein or supplemented with protein powder with high quality EAAs or a EAA supplement support muscle building and repair. Collagen for Muscle Collagen supports hair, gut, skin and bone resilience (but is not alone adequate enough for muscle). So, if you count collagen that you’ve added to coffee as your daily protein for instance, and your highest priority is muscle building, that’s a little deceptive. It hasn’t actually helped. Though it may help you with blood sugar stabilization, it isn’t muscle-specific. You heard Erin Carson credit her collagen habit for rapid repair and recovery of a fluke ankle break. No stranger to supplements in 40 years of strength & conditioning, it was collagen that she mentioned. Creatine for Muscle Building Then creatine - you didn't mention, but I'm adding here because it's a bit like "the next layer" for those that aren't making adequate progress, may be something you want to consider to help. Related Speaker Talks in the What, When & Why to Exercise for Women 40+ event: Dr. Vincent Pedre Dr. Gabrielle Lyon Dr. Stuart Phillips Erin Carson Cynthia Thurlow A quick addition to this is one of the controversial protein powder options: Whey protein. And another protein source, soy. I’m going to address this in another soundbite. Stay tuned to hear this one. Other Posts You Might Like: What to Know About Creatine Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ It's Not Just About How Much Protein: https://www.flippingfifty.com/how-much-protein/ The Influence of Protein On Aging Skeletal Muscle: https://www.flippingfifty.com/muscle-on-aging/ Resources: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise

May 5, 2023

Do you have a chiropractor in your midlife tool kit? How do you benefit? Is it something you wonder about? Whether you’re addressing alignment, performance, or pain with hard or soft tissue manipulation this episode may answer some of your questions. In today’s interview we discuss how you can benefit, how to know you’d benefit, and provide a little empathy if you’re a little fearful. Got osteoporosis? Gotcha covered! Register for the What, When & Why to Exercise for Women 40+ Event! https://www.flippingfifty.com/womensexercise My Guest: As an author and Chiropractic physician, Dr. Danielle Peebles, is a trailblazer in her field. She founded Pro Health Family Chiropractic, in 2007 and has worked with thousands of people, helping them regain mobility, strength and overall well-being. Dr. Peebles specializes in women and athletes who are suffering from injuries. She recognized that chiropractic care is often overlooked in the pre-surgery and rehabilitation process, and when implemented can aid in a faster recovery. She is the author of Sex Sent Me To The Chiropractor, which comedically teaches you the benefits of chiropractic care; and she also serves the community through other organizations such as Sigma Gamma Rho Sorority, Inc. and the YMCA O’Fallon Park, where she is a board member. Chiropractor in Your Midlife Health Arsenal Questions We Answer in this Episode: Let’s define chiropractic and your method of chiropractic What’s the difference between soft tissue (as in physical therapy) and chiropractic in benefit or philosophy? How do they complement each other and or compete? How would a woman over the age of 50 benefit from chiropractic care? What suggests that a woman would benefit from a chiropractor? What determines the best frequency to see a chiropractor? You’ve worked with patients - what are the most common reservations about going to the chiropractor? What about a woman with osteoporosis, when do you advise that adjustments are not in the best interest of a patient? If someone is apprehensive about the cracking or 'popping' associated with chiropractic, what do you suggest? Are most chiropractic services covered by health insurance? Connect with Dr. Peebles: https://stlprohealth.com/ On Social: https://www.instagram.com/dr.dannip/ https://twitter.com/drdannip https://www.facebook.com/DrDPeebles Resources: Sex Sent Me To TheChiropractor What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise Other Episodes You May Like: Women's Health Mismanagement: https://www.flippingfifty.com/manage-health/ What is Medical Gas Lighting? https://www.flippingfifty.com/medical-gaslighting/

May 2, 2023

Got a bucket list? Today’s guest went up Mt Kilimanjaro, for the second time in January, having had 3 joint replacements at 70. I feel like I should just stop talking at this point and get you right to the show, so it’s exactly what I’m going to do. Just this first… Watch Irv's Mt Kilimanjaro Adventure: https://drive.google.com/file/d/1C-xNwUEj7J7Dt2mYfYbmPTXvaLFIooYg/view My Guest: Dr. Irv Rubenstein, exercise physiologist and personal trainer (NSCA-CSCS, CPT, Certified with Distinction; ACSM-EP; FAI-Functional Aging Specialist), is president of STEPS Fitness, Nashville’s first personal training center. He has been an educator for fitness professionals with Exercise ETC; a contributor to online articles on fitness myths, functional training, and proper exercise technique; and has also contributed to books and articles for and about personal training. He was a founding member of the Eating Disorders Coalition of Tennessee (now Renewed Support) and served on its Executive and Education Committees. Dr. Irv has presented nationally and regionally on exercise and anorexia, arthritis and exercise, exercise and weight management, and several other exercise-related topics. He currently is an advisory board member for the MFN, has provided webinars for the MFEF, and is co-author of its Orthopedic Fitness Specialist course. Questions We Answer in this Episode: Why? How did you train? How did it go? Problems, pitfalls, challenges? Recommendations for others considering a challenge of this sort? How did it change you? Connect with Irv: https://stepsfitness.com Resources: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise

Apr 28, 2023

Today’s episode reads like a Facebook status: Fatigued and want to be fit! So if it feels like you’re married to tired, in a relationship with recovery from exercise, virus, or life, then stay tuned. If your level of fatigue is squashing hopes of starting and sticking to an exercise routine, my guest and I have some hope - and practical tips - for you. This episode is all about how to build exercise back when dealing with chronic fatigue, mental exhaustion, or Long Haulers. MyGuest: Dr. Jenny Tufenkian is a Naturopathic Physician and functional medicine educator who is on a mission to get people who are struggling with low energy back up in the world rocking there mission. Chronic Fatigue/ME and Long Haulers has been a professional and personal journey for her. She truly believes good things come out of hard times and embracing your healing journey and getting empowered with your own self care is the key to creating the life you want to live. Fatigued and want to be fit Questions we cover in this episode: -how to tell if this pain/fatigue message is: NO don’t exercise, or I am stiff, or just stagnant? -how you can use your body as biofeedback tool to be smart and proactive with your workout routines -power of mind impacting physiology -what is post exertional malaise? -mitochondria and PEM -what to do if you are tired ( have long haulers/CFS/ME) AND you want to get fit?? -things to be careful of /watch out for if you have long haulers and are starting up a routine to work out If you are fatigued and want to be fit, I hope that this has given you tangible, actionable items to change the way you and exercise relate to each other! Don’t miss Dr. Jenny on the What, When & Why to Exercise for Women 40+, May 1-7. Click here for details: https://www.flippingfifty.com/womensexercise Connect with Dr. Jenny: http://drjennytufenkian.com On Social: linkedin: https://www.linkedin.com/in/jennifer-tufenkian/ IG: https://www.instagram.com/dr.jennytufenkian/ FB: https://www.facebook.com/DrJennyTufenkianND/ YouTube: https://www.youtube.com/c/NaturalHealingwithDrJennyND TikTok: https://www.tiktok.com/@dr.jennytufenkian Resources: Bruce Lipton - Biology of Belief

Apr 25, 2023

My guest today beat breast cancer and wants to share - just 7 weeks after surgery - her story. We record this at the end of March and after appointments in December revealed a problem, her life changed. We have a real and raw discussion about life, boobs, healing and emotions on this journey. Whether you’re there, were there, you know someone who is, or wonder what it would be like, this is for every woman. In the show notes today I’ll add resources for you and you’ll find ways to connect to Amy VanLiew. Let me introduce you, but first… My Guest Beat Breast Cancer: Amy Van Liew helps women over 50 get moving through online workouts designed for just what we need - strength, low impact cardio, Pilates, balance, posture and more. When her clients experience aches and pains associated with the way they’re aging, Amy focuses on getting them moving again. What differentiates Amy’s workouts from traditional workouts (that she says are often geared toward people in their 30s) is that hers will leave clients feeling good, not beat up. That way, they can “be healthy…enough” to do all the things they love to do in life! In This Beat Breast Cancer Episode: You’ve recently gone through a Breast cancer diagnosis and you’re here to share that. Your reaction was likely one of disbelief, given you're so healthy? What have you learned that has helped you get through this? What would you like other women to take away from your experience? I noticed that in your notes about our discussion here you referred to it as your journey a couple times, and you’re not alone. It’s often referenced as a breast cancer journey, Why do you think that is, that this word is so commonly used? Beat breast cancer before you have it with strength, endurance and diet changes. Test regularly. Connect with Amy: https://behealthyenough.com/ Amy on Social: Facebook: https://facebook.com/behealthyenough Instagram: https://instagram.com/behealthyenough Other Episodes You Might Like: Hormones After Breast Cancer: https://www.flippingfifty.com/hormones-2/ Risk of Breast Cancer and Your Hormones: https://www.flippingfifty.com/breast-cancer/ Resources: Veronique DeSaulniers: https://breastcancerconqueror.com/ Carol Lourie: https://www.naturalhealthcarehealingcenter.com Andrea Leonard: https://www.thecancerspecialist.com/andrea-leonard/

Apr 21, 2023

You potentially haven’t even thought about Urolithin A yet today! Ha! Well, I hadn’t either. In fact, I want to put an r in the word, it’s so unfamiliar I struggled with it in the interview! But it can have a positive impact on healthy aging and we’re going to tell you just how. What you have thought about today is your energy. Or you’ve taken it for granted because it’s already great. Nearly 80% of our community deal with lower energy than they’d like and cope with it quietly or resort to quick fixes that not only don’t last but prolong fatigue. Warning if you’re sensitive to supplements or feel my talking about them becomes too salesy, this may not be your episode. While this is not meant to sell you, persuade you or entice you it is intended to make you aware of discoveries that can boost your nutrition when you’re not able to eat enough, or don’t get enough of the right foods for whatever reason. A supplement won’t do the heavy lifting if you aren’t trying. If you don’t eat well, a supplement is really a ridiculous effort. Drinking Boost or Ensure-like products is not life sustaining. Real food recently grown by sun and rain is necessary. But when you can’t, or when you can and depleted soil and quality of food means low energy and absorption, then science discoveries can help. We can agree to disagree. And I think we can co-exist happily doing so. Vegans live in the same household as carnivores for crying out loud! My Guest: Jennifer Scheinman, MS, RDN, LDN, completed her dietetic internship at New York-Presbyterian Weill Cornell Medical Center and went on to complete her master's degree in Integrative and Functional Nutrition at Saybrook University. Over the past 20 years she has worked at some of the country’s leading institutions for health and wellness, including Hospital for Special Surgery and Optum, where she led the creation of nutrition and health education programs that positively impacted thousands of people's lives. Jen is currently the Senior Manager of Nutrition Affairs at Timeline Nutrition, educating healthcare practitioners and consumers on the latest scientific breakthroughs in healthy aging. Questions We Answer in This Episode: What are mitochondria and why should we care about them? What are things I can do to keep my mitochondria happy and healthy? What is Urolithin A/Mitopure, and how does it work? What does the research around Urolithin A show? How does it promote longevity and health? Try it? https://www.flippingfifty.com/mitopure Code: Flipping50 on Social: Instagram: https://instagram.com/timelinenutrition Other Resources You Might Like: https://www.flippingfifty.com/C60 https://www.flippingfifty.com/EnergyBits https://www.flippingfifty.com/aminos

Apr 18, 2023

Time for your brain workout. Back in 2008, I was traveling all over the midwest by car to do keynotes on stages for healthcare forums for continuing education. My signature story ended with this statement: “train your brain.” How full circle for me that I’m hosting guest and brain expert Dr Titus Chiu, not for the first time on Flipping50®, and we’re literally talking about how to train your brain. If you’re forgetting the keys, seeing your mother repeat stories to you, or rewrite them, watching parents slip away this becomes a much more urgent thing than learning about Alzheimer’s as a student in health 101 when it seemed a distant and far off thing that happened to other.. Much older people, but it was something you didn’t have to worry about. Well, today isn’t meant to instill worry, and instead to relieve it. We will talk about the severity and prevalence but we’re giving answers. And look…. Before you go one step further if you’re walking… be sure that you register for the free online event I’m hosting. And please share it. On that event, Dr Chui speaks into brain health in a way you have never considered. If you’re a health and fitness professional, you’ll also find take-aways to help boost your services benefits for your clients or students. And that’s just Dr Titus’s talk. There are 38 others that you will want to hear. Insert image for the summit and the link: https://www.flippingfifty.com/womensexercise Please share it with a friend. Right now you can get access for free. Just save your spot. If you want to listen and have the recordings conveniently for you… for hours of walking or commuting companionship, that’s an option. We need this information, and need our daughters, moms, trainers and health coaches to have it too. My Guest: Dr. Titus Chiu is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in healing the brain, naturally. Dr. Chiu empowers health-conscious women with the natural tools, tips, and cutting-edge resources needed to supercharge their brains TODAY and avoid brain problems TOMORROW. Learn more about Dr. Chiu's unique approach to brain health at www.brainsave.com. Questions We Answer In this Episode: How prone are women to brain-related decline/dementia/Alzheimer’s? Isn't the brain hard-wired? What are the 3 pillars of brain health? What is experience-dependent neuroplasticity? What can you do now to avoid brain disease in the future? How can you train your brain? Connect with Dr. Titus and the 5-Week Brain Health Program: https://www.flippingfifty.com/brainsave Dr Titus on Social: https://www. instagram.com/drtituschiu https://www. facebook.com/drtituschiu Other Episodes You May Like: Get and Keep Your Brain Health, Fit and Strong: https://www.flippingfifty.com/leaky-brain/ 3 Brain Supplements Worth the Extra Pill: https://www.flippingfifty.com/brain-health-3/ Brain Health Fundamentals: https://www.flippingfifty.com/brain-health-2/

Apr 14, 2023

“I wonder if it’s my thyroid.” Sound familiar? If you too are wondering, Is it my thyroid, or adrenals, or it’s stress… and don’t know how you’d know, this is your episode. My guest is a long time resource for our community and a well-respected expert in thyroid, as well as Hashimoto’s. Are you started? If not, here’s an easy way to get started. Flipping 50® 5 Day Flip. My Guest: Dr. Izabella Wentz is a compassionate, innovative, solution-focused integrative pharmacist dedicated to finding the root causes of chronic health conditions. Her passion stems from her own diagnosis with Hashimoto’s thyroiditis in 2009, following a decade of debilitating symptoms. As an accomplished author, Dr. Wentz has written several best-selling books, including the New York Times best seller Hashimoto’s Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause, the protocol-based #1 New York Times best seller Hashimoto’s Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back, and the Wall Street Journal best seller Hashimoto’s Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health. Her latest book, Adrenal Transformation Protocol, is set to be released on April 18th, 2023. The book focuses on resetting the body’s stress response through targeted safety signals and features a 4-week program that has already helped over 3,500 individuals. The program has an impressive success rate, with over 80% of participants improving their brain fog, fatigue, anxiety, irritability, sleep issues, and libido. Questions We Answer in This Episode: You have been known as the Thyroid Pharmacist. Have you always been interested in thyroid health? Your new book, Adrenal Transformation Protocol, seems like a bit of a departure from your previous work to someone that may not realize that there’s a big connection between adrenal health and thyroid health. Can you talk about that connection? What exactly is adrenal dysfunction, how does it develop, and how would someone know they have it? In the book, you mention that conventional doctors consider adrenal fatigue a “bogus” diagnosis. Can you talk more about this? Most integrative doctors say that if you have adrenal fatigue, you need to test your adrenals, quit caffeine, sleep more, and take certain hormones, like DHEA. Is this the approach you recommend as well? Why do you think so many women have thyroid, adrenal, and autoimmune issues? You talk a lot about helping your body “feel safe” in order to heal, and how to send “safety signals” to your body – what exactly do you mean by “safety signals”? Can you provide some specific examples of safety signals? What are the results people have seen with your protocol? How long does it take to see benefits? How many people have gone through the program? Where can people learn more about your work? Connect with Izabella: https://thyroidpharmacist.com/ABC/ On Social: Instagram: https://www.instagram.com/izabellawentzpharmd/ Other Episodes You Might Like: Adrenal Fatigue Talk with the Hip Hop Energy Doc: https://www.flippingfifty.com/adrenal-fatigue-talk/ Strength Training Enough for Energy, Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/

Apr 11, 2023

For some it’s coffee, for others wine time, and still others, it’s both. If you have less control over how you feel and rely on … anything but your natural energy, the question is… do you want it that way? This episode asks, whether you choose it or it’s got you. Feel like it’s wine o’clock or some other wine time affectionately known as? Do your friends, relatives, and trainer expect and know that you’ll smell of alcohol when they see you? (P.S. Did you know they do?) Today's guest has been through many relationships with alcohol. My Guest: Jenn Kautsch is the founder and creator of the SoberSis community and leader in the “Sober Curious” movement. She lives in Fort Worth, Texas with her hubby of 27 years and has 2 20-something kids. SoberSis was “born” on Christmas Day of 2017 and since then more than 200K women have downloaded her free “Happy Hour Survival Guide” and over 30K have participated in the 21 Day Reset Challenge. Those numbers are growing every month as she works hard to get the message out to more women! It’s her passion and life’s calling to create a space where women can renegotiate their relationship with alcohol without labels, judgment or shame. She coaches women who feel stuck in the “gray area” on the drinking spectrum and helps women get off of “auto-pilot” and mindless sipping through the habit of wine o’clock. She is all about holistic health and promotes freedom from the “detox-to-retox” cycle. Sharing through her personal faith, understanding of science and ability to facilitate connection, lives are being changed. Everyday women are becoming more fully alive through sober-minded living and more present in their own amazing lives. Here’s to conscious thoughts about wine time. Questions We Answer in This Episode: Where did we fall into this "detox to retox" loop - not unlike binge and purge - a potentially more familiar term for our audience members. 6 years ago I began a 28-Day Kickstart program, and day 1 I gave all the info about how this was going to go… and the question was, “So what kind of alcohol is allowed? Is vodka the best?” There’s a significant "wine o'clock" habit...especially in our 50's and beyond. What’s the premise behind the Happy Hour Survival Guide? Is it about how to survive when everyone else is drinking and you want to but are trying not to? What’s the concept of “dry January” say to you? This seems like the ultimate tox and detox … like, I’m going to binge my way through holiday parties and then I’ll make up for it. Let's talk about purpose, passion, and presence in our lives...especially in new life seasons! What’s New for Jenn? New book coming out Spring of 2023 called, Look Alive, Sis! 40 Days to Awaken Your Sobermind. Free Guide Reveals 5 Secrets...To Skip The Wine Tonight And Feel Great In The Morning! https://www.sobersis.com/free-guide27260540 Thoughts about wine time - or evening cocktails that have turned into more than a choice? What’s your personal relationship with wine or alcohol in general? Connect with Jenn: https://www.sobersis.com/ Jenn on Social: Facebook: https://www.facebook.com/sobermindedsister/ Instagram: https://www.instagram.com/sobersis/ Other Episodes You Might Like: If You Were My Coaching Client, I’d Ask: https://www.flippingfifty.com/my-coaching-client/ Stop the Health Band-Aids: https://www.flippingfifty.com/crutches/

Apr 7, 2023

Let’s have the talk, the adrenal fatigue talk. It’s not a new topic but I’ve got a new boss in town to share her story and some solutions. Adrenal fatigue is something many of our community members deal with, or it surfaces while they’re in a program and they haven’t ever stopped to realize that they don’t actually want to continue pushing if they ever want to stop the fatigue. So, real quick, if you’re tired after exercise, you’re feeling like doing less, you rally to workout but then are cooked the rest of the day… you’re not doing good. Fitness can’t actually happen under duress. We do in fact create stress during exercise, but if it’s controlled and monitored with your signs and symptoms it can be positive. You’ll hear my guest echo “exercise less, eat more” philosophy in this episode. And it begins with you. Not following a blind plan but listening in between exercise sessions to the feedback your body suggests to you FLIPPING50 Menopause Fitness Specialist My Guest: Tricia Pingel, Naturopathic Physician and Energy Expert Dr. Tricia Pingel, aka The Hip Hop Energy Doc Dr. Pingel has helped hundreds of people restore their health by showing them how to identify the stress causing their symptoms, restoring their nutrition depleted by stress and assisting in changing their mindset to repel incoming stressors so that they can return to their happy, vibrant and energetic selves. She is the author of Total Health Turnaround, which has sold over 60,000 copies. In addition to being the CEO of Pingel Progressive Medicine, a Naturopathic Concierge Medical Practice, Tricia is a Health Blogger, providing the public with reliable, honest and evidence based information. She also hosts a weekly Live “Ask Dr. Pingel” on Facebook and Instagram, where she answers questions on naturopathic approaches and therapies to common conditions. Questions We Answer in This Episode: Tell your story behind the scenes of The Hip Hop Energy Doc and where that title came from What does hip hop or dance in general do for you? The listeners on this podcast are no strangers to the topic of stress and adrenals but.. We continue to need it… because we ignore it as if we don’t have any other tools in our bag beyond pushing through… and there’s some kind of hidden fear if we give up the getting from one day to the next in the way we’ve always done it that our world will fall apart. Stress is directly, not indirectly, tied to more than 80 diseases.. Can you Describe how does stress cause all aspects of disease? How can we interpret incoming stress and put ourselves back in control? How you guide people to embrace the moment, listen to their bodies (rather than assign blame to it) and take back control of their health? Connect with Tricia: https://drpingel.com/ Tricia’s Book: https://www.amazon.com/Total-Health-Turnaround-All-Natural-Reverse/ Tricia on Social: Facebook: https://facebook.com/drtriciapingel Instagram: https://instagram.com/drpingel YouTube: https://www.youtube.com/c/DrTriciaPingelNMD/ Other Episodes You Might Like: Strength Train for Bones & Muscle, Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/ How to Exercise During Adrenal Fatigue Recovery: https://www.flippingfifty.com/adrenal-fatigue-and-exercise/ SAVE YOUR SPOT:

Apr 4, 2023

Is your exercise working against your hormones? Could that be making you more tired, or prone to injury? Is your routine limiting your performance results? It’s widely accepted that exercise is a pillar of good health. For women, though, there’s a gap in exercise recommendations designed based on their unique hormone profile. In a 2021 British Journal of Sports Medicine study, 86% of exercising women experience tiredness/fatigue and or other menstrual cycle symptoms that have a greater likelihood of missing exercise or competition (or work). TEDx Talk: https://www.flippingfifty.com/TEDx Only 39% of all exercise science and sports medicine research features females. Females go through an average of 7 phases of hormone changes… Save Your Spot Unless you knew to ask, was this made for me, based on science about me, there is a strong chance you have been doing a workout proven for a young athletic man or a mouse…Hormones that can mean you use more fat for fuel at certain times, may be more prone to injury at others, and be primed for strength gains during certain windows too. This post is an excerpt from a recently written article for a third party. It explores the science of women’s menstrual cycles and exercise protocols to support better results with reduced risk of injury or unnecessary fatigue. If you’re in post menopause without a cycle, stay with me, there’s valuable information for you here too. A Review of the Menstrual Cycle During a normal menstrual cycle, estrogen and progesterone take turns driving the process of maturing and releasing an egg and preparing the uterus for possible pregnancy. Estrogen rises in the first half of the cycle, peaks at ovulation, then falls in the second half as progesterone rises. Progesterone is released by the rupturing of the egg follicle during ovulation. Testosterone too is secreted in “surges” around the time of ovulation, and again before your period. Let’s explore each phase of the female cycles.. Menstruation/Early Follicular Phase During the bleed, the beginning of the Follicular phase, and for the first few days women often still feel fatigue. Estrogen and progesterone are both at their lowest point just before your period. If this is true it can be intuitive to cut back and go for walks or do a restorative yoga session instead of more vigorous exercise. More gentle exercise is a proven method of relieving cramps and menstrual symptoms. If you’re prone to pushing yourself hard through days you’re not feeling it and finding your fitness level doesn’t benefit, try backing off. Gradually rising estrogen levels will kick in and a return to a regular strength and HIIT routine, if that’s a part of a woman’s exercise routine, by about day 7 is expected. Say, you like to workout and find it hard to take time off. Your period can be a good time to do more functional workouts that involve unilateral (single limbed) exercises. This allows you to reach muscle fatigue at lighter loads less likely to tax your adrenal system already dealing with menstruation. If pushing through tough workouts leaves you more exhausted, frame your period as an active recovery period that enables harder work when it’s over. Mid and Late Follicular As estrogen rises from the start of your period and progesterone remains low you have a window where you may more easily make strength gains. Generally, within a week of their period starting women feel able to do more volume and recover faster. This may be the most powerful you feel during the month. Even though you may tolerate more volume, don’t skip recovery (it’s when fitness happens, after all). Find volume in the addition of weight, sets, or repetitions, rather than more frequency. That will prevent forfeit the recovery needed to reap the rewards. You want to continue to reduce impact and rapid change of direction. Your rigid tendons (as a result of high estrogen) support strength gains since they afford the ability to lift heavier but estrogen also causes laxity of ligaments along with reduced neuromuscular control and means easy injury. So, while you can do High Intensity Interval Training (HIIT), focus on bicycling, swimming, or elliptical rather than multidirectional or high impact options. You could also still be tired and need additional recovery because your hormones were at an all-time low just before your period. This is no time for comparisons. (See Note) Whatever you’re feeling, honor it with an appropriate training and recovery response. Note: The State of Women’s Exercise Science Science is still relying on women’s diaries or apps to collect information. Women often report feeling their strongest and most energetic during days 7-14. This may have to do with better insulin sensitivity during this phase as compared to the luteal phase. The female body is primed to burn fat and gain muscle during this time. Ovulation Ovulation occurs in the middle of follicular and luteal phases. According to women’s hormone expert, Dr. Jolene Brighton, it’s a one-day event with still peaking estrogen levels, when progesterone is cued to start rising. Luteal Phase This is the last two weeks of your cycle when many women begin to feel more tired or less motivated to exercise. As progesterone rises, because of its anti-estrogenic effects, performance is lower than usual. It’s when estrogen is high in comparison to progesterone in the cycle that performance increases. So, there is a dramatic difference for some women in the strength and energy they have in the first two weeks of their cycle compared to the luteal, or last two weeks. Many women also begin to have cravings related to Pre-Menstrual Syndrome (PMS)... Each woman responds uniquely…[Includes tips on nutrition for blood sugar stabilization] What About Testosterone…. No Cycle? Periodization Still Reigns in Postmenopausal The concept of periodization doesn’t pertain just to women, nor only to women having a period. It’s been a longtime tool of strength & conditioning coaches and personal trainers used to produce optimal benefits with reduced injury risk. Exercise benefits require a level of overload beyond daily activities of life. In order for (reasonable) overload to be beneficial and not damaging, there needs to be conscious planning of the overload and adequate rest. Both male and female athletes benefit from exercise periodization, males minus the actual period, of course. Cycles of periodization (10) exist within weeks, months and a year. Female cycles will do best honored outside of periodization. It’s Not Time to Slow Down For post menopausal women, there’s both more latitude and reduced obstacles of fluctuating energy and safety due to hormonal change. With reduced levels of estrogen, adequate intensity is needed more than ever to offset menopause symptoms and increase muscle, bone and brain health. The best partner of adequate intensity is adequate recovery. So, cycling times of work with times of recovery will always be the key to optimizing women’s fitness. Four Week Post Menopause Cycling Week 1: Functional Strength (unilateral, multi directional) Week 2: Strength w Power (moderately heavy with speed on lift) Week 3: Hypertrophy (heavy with fewer repetitions) Week 4: Endurance (lighter with higher repetitions) Female cycles for exercise don't have to be complex, but it should not be by accident. Exercise with just a little more thought can give you the optimal energy and results you want and deserve. Period. Other Episodes You May Like: Holding Onto Metabolism in Menopause: https://www.flippingfifty.com/muscle-in-menopause/ What’s the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/ Resources: The What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise [May 1-7 FREE online event]

Mar 31, 2023

How do you know if you need a coach vs a trainer or a consultant? What’s the difference? How do they work? How do I know when I need which? There’s a difference in what each does. And you may need more than one. Or an expert who has both skills, and (dare I say), not just titles. In this episode, I’ll describe for you what each does, when it may be the best tool for you and how to combine them if you are a health and fitness coach. In case you’re wondering where this episode comes from…I recently shared a CEU course with our Flipping50 Menopause Fitness Specialists on Essential Coaching Skills and in it I broke this down for them. I suspect that you too could use this information so you know what you’re looking for. I’ll give you a hint here. It’s not easy. The word coach has been used so loosely that if I say coach, it means something different to anyone hearing it. It could mean sports coach, strength and conditioning coach (specific to a sport), health coach, business coach, life coach, and even within all of those you may need clarification because many of those are not governed by an association and titles are immediately accessible. The skills required are not. Personal trainers have also used the term coach, but not potentially actually been coaching. Let me explain so you have a better understanding. Coach, Trainer or Consultant: What They Do A coach asks you to answer your own questions. A coach doesn’t create an exercise prescription or meal plans. They hold you accountable and I like describing it best as me helping you move at an accelerated pace toward something you are capable of doing on your own. A Coach ...asks. Doesn’t act as expert or offer any “should do” suggestions. A Trainer ... shows you how. (not necessarily is this only a personal trainer in the fitness context), but any trainer in a business setting too, shows someone what to do. The trainer has an area and level of expertise to share. It is so that the individual can then do it independently. Interestingly enough, some trainers actually fear or are encouraged not to allow the client to get too comfortable doing it themselves because the training then ends. This actually may be what you want - entertainment, being shown exactly what to do and how to do it - so that you can take this off your decision-making plate. Or you may want to be shown so that you can then assume the responsibility to follow through on your own or with some accountability. A Consultant ... tells you what to do. They’re often hired to come in and assess what’s happening, and based on goals, tell someone exactly what to do. In the 90-minute consultations I do, for instance, a high percentage of women will use these to learn exactly what I’d suggest based on where they are, signs & symptoms they’re experiencing, and believe they have the discipline to follow through and do it. They just want to know the right steps to take after the confusion of hormone changes has left them unsure what’s right now. That’s consulting. One of the fitness centers I consulted with had a staff, and wanted an assessment of their new member onboarding process, the personal training process, and support for marketing and sales. There either could have been no coaching or as we did, a year long commitment to following through step-by-step with what needed to happen by the leadership to see the changes through. This might be when you go to a workshop, sometimes a masterclass which tells you what to do, but there’s not showing you the exercises or sequence you need or making modifications. You walk away with “this is what I need to do” and may know or need the “how do I do it”. Which Do You Need? Do You Need a Coach? Often more than one, right. Here’s where in midlife this can go astray. Coaching a midlife client who says, “I know what to do, I just don’t do it,” knowing what she believes is the “what to do” puts an expert in a field who also coaches in place where she needs to have more than one hat. There is a time to teach… or to learn, or unlearn… and there’s a time to coach, or be coached about making those changes or resistance that might come up for you. For many of my midlife clients that calories in, calories out and exercise more/eat less model are so deeply engrained, it’s hard to apply more recent science and endocrine exercise knowledge about women’s bodies. So, this statement “I know what to do, I just don’t do it” or “I eat healthy” are often red flags for me. They mean two different things to any two different people. What It Looks Like One example of integration of both is our STRONGER programs. So the program gives you the what to do, shows you how in terms of the exercise, the sequence, the appropriate rest between exercises, and between sessions. The coaching in the community is about accountability for follow through, when someone is stuck or at a plateau, and when it’s working and they’ve been successful, we don’t cheerlead. A coach helps you identify why it worked and how you made it happen, because although the tools are there, you did it and there is importance in you knowing how you did it so you can repeat. Since there are all kinds of exercise programs you’ve probably started and stopped, when you’ve been successful.. You know the saying, success leaves clues, a coach brings your reason behind your success to your awareness. A coach helps you identify where you are in this continuum of: Unconscious incompetence Conscious incompetence Unconscious competence Conscious competence Either a consultant or a trainer might move you forward toward conscious competence. Let’s say we’re talking about lunges. [Need help? FREE & Easy way to doing them better or ditching them: https://www.flippingfifty.com/lunges ] You may be in a class doing lunges and be completely unaware your form is terrible. As a trainer and instructor I could see you making mistakes that will eventually bother your knees and not give you the results you want from the lunge. As a coach I might ask you how you would benefit from confirming you’re properly doing exercise or if you have questions about lunges that you need answers to, and what those questions are. The Next Step If you agree… I would begin to teach how to get better results from a lunge, how to prevent injuries, how women’s hip and knee width can be problematic for them and how the traditional way of doing lunges can be the most harmful. I’d teach you what good form looks and feels like. I’d put you in a good position, bad position, then good again so you experience it. I’m acting as a trainer. I observe you in class more and your form is good more of the time. You’re not yet consistent and you don’t quite know how to be consistent every time. You continue to listen to the right cues, practice the movement, and it clicks. Now, you go to classes and recognize when you are and aren’t in good form in a warrior pose in yoga, in a lunge while strength training, and you see poor form in others. If someone mentions they can’t do lunges because they hurt their knees, you offer a suggestion based on what worked for you. That example is very tangible. Here’s one that’s less so. Client: “I eat healthy.” Coach: Tell me more about that. What does healthy mean for you? As a client describes that, I often hear the sequence of food, or the “everything in moderation” of certain foods that are likely, or the gut disturbance that could be interfering. From there it’s a series of questions that I’d ask again. The answers of that would likely mean some consulting for what to do, then returning to coaching for the steps to change. Because change is one of the hardest things we do. Often in our community someone will say, “I’m having a hard time getting the protein in.” Most often this isn’t a matter of not knowing what the right amount of protein looks like, it’s an incongruence with a belief about eating less being best for weight loss, or fear of eating more resulting in weight gain. So, coaching can answer what it is and talk you through the right way to make improvements. Just to recap, there is value in having a coach, a trainer, and a consultant at the right time. You can’t turn a screw in with a hammer, so it's important first to define why you may not be where you want to be if you’re seeking support. 3 Questions that may help you identify if you need a coach (or something else) Are you 100% sure you know what is the right thing to do right now? (a Trainer, possibly a consultant) Could you have some limiting beliefs or lingering beliefs about what’s “healthy”? (a coach) Do you most need to know what to do so that you can apply your motivation and discipline to do them? (a consultant) Are you a coach, trainer, or consultant, or want to be? Feeling called to work with midlife women as a coach, trainer, or consultant? The Flipping50® Menopause Fitness Specialist is designed to help you understand how to design exercise programs for women in menopause. It teaches you the endocrine and exercise relationship and how to take signs and symptoms and turn them into immediate modifications that improve client results immediately. You can stop struggling knowing what to do and confidently create strategies for each client uniquely whether you see them in person or you work online. Plus, you can identify new revenue streams in the program so you’re the authority for women in midlife. They’re actively seeking support and someone who understands that isn’t just using guidelines and position statements or programs based on mice, men or no one in particular. You can either keep guessing, mimicking other programs, or you can start creating with confidence the exercise prescriptions that support a woman’s hormones now and make a difference for her future muscle, bone and brain health. I’ll add that link in the show notes. We open just a few times a year. We’re remodeling this program and this is the last time you’ll enjoy this current rate, but you will enjoy all the perks of the new model… like a fast way to increase your revenue, support coaching women, and a network of experts in areas you are not. For some of the health and nutrition coaches we work with, it’s been a great alliance. They can refer, and even earn affiliate revenue from referrals if they choose. [Here’s how to apply be an affiliate: https://www.flippingfifty.com/affiliate-program ]

Mar 28, 2023

Feel like you’re aging too fast? Here’s help in this episode. I’ve had this guest on before and it’s not likely the time. If I asked if you’d like a non-pharmaceutical answer to better mood, energy, sex, and to reduce risk of disease - dozens of diseases, and reverse effects of aging you may have now, slow aging as we know it has existed …. You may think I was talking about exercise. You’d be right. It’s been said many times that if all the benefits of exercise could be rolled into a pill it would be the most widely prescribed drug in the world. But I’m not talking about exercise in this episode. I’m talking about a food. An unprocessed food. That also does all of that. If you feel like you’re aging too fast, or at least want a longer ride… this is your episode! My Guest: Catharine Arnston is not a stranger to Flipping50®. I’ll link to her prior episode here. She started a company called ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and as you will recall if you listened to the prior episode, yes, her sister fully recovered - thanks for asking)... ...It took Catharine ten years to bring algae into the mainstream and build ENERGYbits into a national company. We're glad she finally did, because now you and your family can benefit from our naturally grown, toxin-free, Non-GMO algae tablets too. A handful will help satisfy your hunger, help give you steady energy, and help ensure your nutritional needs are met. All this from a food that has one ingredient, no chemicals, caffeine, sugar or processing and is the most sustainable, safe, eco-friendly, crop in the world - algae. Questions We Answer in This Episode: Listeners are familiar with autophagy - the cellular clean up that occurs with fasting - what is mitophagy? How is that important to avoid decline of mitochondria that can occur with aging? Mitochondria decline was once just accepted as a part of aging, but like many things, exercise science has proven that exercising -with adequate intensity - can return a 70yr olds mitochondria to that comparable to a 20yr old. How does repair from nutrients help encourage mitochondria so a woman WANTS to or is more MOTIVATED to do the exercise that can essentially reverse what was thought of as the aging process…. Now we know it's the inactivity process.. It’s not aging… it’s inactivity causing it. How does improved mitochondrial function support increased body composition? (coming from increased muscle mass and decreased body fat) Why do we resist something so easy, and buy a bag of processed bean chips masquerading as a health food? Today, aging too fast is a choice. The right food, nature, exercise, even just movement and sleep do wonders. Connect with Catharine: https://www.flippingfifty.com/energybits Code Debra for 20% off on Social: Facebook: https://www.facebook.com/ENERGYbits/ Instagram: https://www.instagram.com/energybits/ Twitter: https://twitter.com/energybits Resources: EnergyBits code: debra for 20% off! HERE: https://www.flippingfifty.com/energybits Book: Brain Energy - Christopher Palmer: https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588 Other Episodes You Might Like: REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/ The Importance of Mitochondria | Energy, Heath, and Longevity: https://www.flippingfifty.com/mitochondria/ Menopause Exercise Intensity for Optimal Aging for Women Over 50: https://www.flippingfifty.com/menopause-exercise-intensity/

Mar 27, 2023

Do you know what you want? It’s not easy, especially if you have a lot of choices. Ironic right? But true. I learned this about myself AND learned it about women in general about 30 years ago. Somewhere between 3 and 4 decades ago I began doing the marketing for fitness businesses and creating packages and options for people who were overwhelmed with choice. There is a difference in the way women and men buy. It boils down to wanting fewer but better options. Or better but fewer options. We try to offer that at Flipping50® and for Fitness Professionals at Fitness Marketing Mastery (the podcast for that, by the way being She Means Fitness Business) Why don’t we like to choose? Is it really about not knowing what we want? FOMO: Afraid to pick because there might be something better The land of possibilities feels better than the land of certainty, when you’re dreaming. When you hear someone else’s dream or business plan and think, oh I want that…. You’re in comparison mode. You can have it. If you’ve got big lofty goals and dreams or a bucket list, you just have to start tackling it right now in order to get one at a time. What do you love to do? Be outdoors. Hike, golf, swim, read by the pool. Explore new hikes or see things instead of looking at pictures of them online. Is It Knowing What You Want But Fear of Getting It, or Something Else? Sometimes there’s a reason what you want doesn’t seem to come. It's because we dwell in what we don’t want. If we’ve get stuck in that thinking about how bad it is, work conditions, or home, or relationship for so long as we convince ourselves to leave or change that it may have become a habit. What’s an ideal day like? If you had a rejuvenating weekend, what does that look like? What if you had a full week, what then? If you could do anything on your birthday what would it be? I think I would have found a white sand beach and some sun. As it was I had a facial and a hike over the weekend. It’s my substitute for actually going on vacation… a spa treatment to get the same relaxation effect. Mulligan Honestly, I’m taking a mulligan on this birthday - I had to do that when I turned 50 too. I’ve got a head cold so it’s not the way I had planned to spend it. But I can, right? A birthday just prompts all the thoughts. Back to my perfect week happened several times in 2022. They weren’t exactly the same but they were very very similar with common denominators. I took inventory of the times that were most amazing: Colorado in June Iowa in July Iowa in August Colorado in September They all had in common: Schedule freedom Family and or Friends connecting Music Shared experiences Outdoors - hiking, golfing, concert, strolling Healthy food Time for creativity and work flexibility Exploring, time alone balancing it Purpose Review your work for what you want, too. If you take inventory like this, you may come up with some things that surprise you. There were some surprises in mine. I review my work life schedule for things I like too. I suggest you do the same because really… we’re choosing it. Even if you have a job and aren’t running your business. We chose the job, choose to stay, choose to keep living it the way we’ve always lived it. I don’t say that lightly. I need some reflection on my business and what I do, really have to do, and want to do. It’s time to delegate a bit more and clean up some systems. With every level of growth that’s going to happen. Reflection Look at how far you’ve come not just in a belt notch or comparison way. It’s just you and what you want. It’s easy to look around at all you have and realize you don’t really want much of it. Two major moves and one smaller made it easy to take stock at physical things. It spills over into the rest of life. If you love every day and wake up excited about what you do, who you do it with, and the little pleasures you do most often… you may have what you want already. Exhale. But the point is, how we spend our days matters. For me and Flipping50® it starts with a bolder statement I’m reviewing with our team every Monday. They all need to know the mission. Mission Flipping50® When she lifts heavy things, she can more easily weather heavy things in life. She may ask your opinion. She’s not asking for permission. She does not fear getting old, she’s got her eye on getting bold. She doesn’t look forward to retirement, she is interested in rewirement. She doesn’t feel invisible. She feels invincible. These words tumbled out as I rewrote the mission for Flipping50® in January and for the Flipping50® Menopause Fitness Specialist. We offer strength training programs, yes. We opened the 1st and only exclusively made-for-menopause fitness membership in the world, yes. But we are more interested in what the strength training does for longevity than for your “guns” or arms. More interested in what it does for a woman’s ability to walk away or walk toward when she needs to. We’re more interested in getting or keeping you off medications than toning your legs. More about getting the stronger voice to chase the dreams you have and handle what you must. If you need help, we’re here. We’re open for the 12 week program that may make a lifetime strength trainer out of you, and finally get results without exhaustion or hours in a gym. Yes, it’s for muscle, bone, and for brain. You get the tone as a bonus. More though, it’s for everything you feel and who you become while you lift a weight. Lifting already? Tell me how strength training has changed your life. Some woman right now needs to hear it. If that sounds like what you want, you’re in the right place. If you need support, our STRONGER program is open for 5 more days… so don’t procrastinate, don’t let yourself off the hook. We start April 1 and it goes through June 28 at your convenience. Resources: STRONGER: https://www.flippingfifty.com/getstronger Previous Episode You Might Like: Your Best 2023: a Free Workshop for Women: https://www.flippingfifty.com/best-2023/

Mar 24, 2023

What should you ask a trainer? Recently a woman shared her misfortune of attending a fitness class and hurting her knee, and cautioned, “Be careful what fitness class you go to” to other gym-goers. This happens all the time. So this episode takes a moment, and supplies the questions you want to ask before you give up your trust to someone you don’t know in a gym, studio or online. Unfortunately to be "certified" means literally "the minimum knowledge a trainer or instructor or health coach needs to enter the field." I’m a Subject Matter Expert for a popular agency you will recognize and this is the reminder we’re given at every meeting where we’re creating or reviewing certification exam questions. I’ve written for Health coaching, Personal training, and Medical Exercise Specialists. So, you need to ask. You’re hiring them. Even if it’s not a trainer you’re paying hourly, or it’s a free session. It becomes expensive if it’s the wrong information. I don’t care how “sweet” someone is, do you? Is the individual screened by the manager or owner? Yes. But it’s your guess as to how well. Some gyms care a lot about looks and image equally as much as knowledge and science. Some today because of the difficulty in staffing have lower standards in order to cover classes or shifts. What to Ask a Trainer or Fitness Instructor 1) Was this designed for me ? 2) Was this based on research featuring women just like me? 3) Have you had success with women just like me? Tell me about some of your clients. 4) If I need a modification are you able to provide that during a class? 5) What kind of training do you have? Is it a degree or certification? 6) What was that training process like? 7) What was the most recent course you took for continuing education? 8) How do you determine what we do together, what is the program design like? 9) How often do you have to renew your certification? What kind of courses do you take to do that? 10) How many clients like me have you worked with prior to this? Start Now: https://www.flippingfifty.com/getstronger Your YouTube Fitness Instructor May Not Be Qualified No one has to be "certified" to teach fitness. In today’s live streaming, ZOOM world it’s the wild west even more than it was prior to the pandemic. You may follow someone who you love and find out they aren’t. There are “influencers” and “personalities” on YouTube who do make up tutorials, share what they eat in a day, teach exercise… and home decorating… they aren’t experts in all of them. For liability purposes gyms and fitness centers will require certification. But I can say from 40 years of experience ... if someone calls in sick.. there may be a substitute made last minute in effort for the "show to go on.” Every industry right now has difficulty hiring staff who are qualified, responsible, show up… and the fitness industry is no different. The hours are sporadic for many and the pay then is not great for most. But let’s open up the other can of worms. Certifications vary a great deal. There are hundreds. They’re not created equal. You need to know what you want and need. Is it that you need someone to design your workout and observe your exercise technique, or you need the workout design, or you need the workout design in conjunction with hormones, joint care, pre-existing conditions taken into account? Do you know if you want and need a fitness trainer or a health coach? A trainer can tell you the exercises, observe and share technique (to the level of training they have), and a coach can help you arrange it and may only ask what you want to commit to but not have the ability to design sequence of exercises, exercise session schedule for optimal work and rest ratio. A menopause fitness specialist will be able to dive into the exercise arrangement and the frequency based on your body status. Quick Homework: Write out your specific needs. Do you need to know exactly what to do daily? Does that include the order of the strength training exercises and how many and how long to rest between? Do you need someone who knows that knees or foot issues will prevent you from doing every exercise and need modifications instead? Do you want a list of exercises? Or a video that you’ll follow from start to end? Did you know though that most customers don’t ask about trainer or health coaches qualifications? If they do it’s not even in the first three questions a trainer or coach is asked. It is literally the 4th. We humans tend to care more about what they can do for us, and whether they can promise the results we want, than how a person got the knowledge or science- if in fact they did - to do it. Now you know a little better what to ask a trainer, instructor, or health coach. I have a few questions for you. They may hurt. Question for you that may hurt a bit: Did you ask about the qualifications of your instructor at the gym last time you took a class? Or did you assume the gym or some manager or owner took care of that? Did you ask your trainer if they were experienced helping women just like you or assume that they were doing their research about your hormones, joints, conditions, meds… specific to you? Take back your power. Other Episodes You Might Like:

Mar 21, 2023

Think after 40 muscle is a thing of the past? Think again! There was a time when I was a cardio bunny. I dabbled in strength training but spent hours each week, sometimes a day, doing “aerobics.” We tend to think, because we were told it so often for decades, that aerobic activity is best for fitness. Even though more and more science featuring postmenopausal women shows muscle has the most influence on numerous components of health, we’re still drawn to “cardio.” Are you at a point what you’re doing isn’t working, yet found yourself reluctant to exchange cardio for strength training? This is for you. Women Need Muscle-Centric Exercise More Than Men Women begin with less muscle and more fat than men. Fat is essential for reproduction. Once hormones needed for reproduction, but also muscle maintenance, decline during the menopause transition, fat tends to increase and muscle loss is pronounced. One reason that “cardio” doesn’t “burn the fat” or boost metabolism is that with the decline of sex hormones, women are more susceptible to negative effects of stress. (2) Cardio, in the way we’ve always done it, tends to increase stress. (3) At this same time, women tend to become more insulin resistant. A body under stress stores fat in a form of self-preservation. It can’t both burn and store fat. The stress hormone cortisol and insulin team up and tend to increase fat deposits around the belly. At midlife, doing more cardio to lose belly weight may actually cause more belly fat. Keep Stress Low Short walks, even longer hikes, or short bursts of high intensity can certainly reduce the overall stress impact of exercise. That is, keep the stress positive. That hinges most on whether you enjoy, or find joy in, the activity and monitor your stress from all areas of life, adjusting as needed. However, these cardio activities don’t influence fat burning beyond the activity. They don’t increase muscle mass. Exercise that increases lean muscle mass, however, will not only improve body composition, but many of the symptoms of menopause, and increases healthy lifespan. This goes far beyond just risk of falls. After 40 muscle is harder, not impossible to build. After 50 it’s harder than that. Start. You’ve Been Robbed Muscle loss begins at about 30. Studies vary on rate of loss being approximately 3-8% per decade or up to 1% annually after 30 but agree this rate is even higher both during the menopause transition and increases after 60. In severe instances, there is 50% total muscle loss by 80. Muscle mass losses alter body composition (less muscle means more fat even if you don’t gain fat) and are directly correlated with insulin resistance. Not only is this acutely frustrating for women with stubborn weight or belly fat, but long term can lead to type 2 diabetes, obesity, heart disease and osteoporosis. Recent History’s Influence on Muscle and Health Though we’re past the worst of the pandemic, we’re going to see consequences of the pandemic for years. On average 42% of the population gained weight, on average 29 lbs., during the pandemic. It wasn’t muscle. Gyms were closed. Dumbbells weren’t available. For women during the menopause transition when muscle and bone loss can accelerate significantly, (8) is greater chance of early disability. Lack of the muscle stimulus from estrogen combined with lack of strength training to offset it, could mean greater levels of sarcopenia and osteoporosis if not mitigated. Basic Muscle Facts To gain muscle, you need strength, or resistance training. Women need strength training more than cardio. Women need strength training even more than men. Women 50 or older need strength training more than women 30. Menopause-Related Reasons to Gain Muscle in Midlife Let’s be honest, we’re more motivated by immediate gratification than long term risk aversion. Muscle provides both. Well-documented menopause symptoms include but are not limited to: Insomnia Depression Anxiety Hot Flashes Night Sweats Weight Gain Fat gain Loss of muscle tone Belly Fat Insulin Resistance Bone loss Muscle, and muscle building activity, or resistance training, has been shown to improve each and every one of these symptoms. What’s more, strength training surpasses cardio training in doing so. Cardio-induced stress is catabolic, meaning muscle breaks down at a faster rate. There’s more to love about muscle. It decreases inflammation. Inflammation that is linked to many diseases, particularly, Alzheimer’s Disease (AD). Termed, type 3 diabetes, Alzheimer’s is also a function of blood sugar. There’s a direct correlation between amount of muscle mass and risk of AD and dementia. At age 65 a woman’s risk of Alzheimer’s is 1 in 5. We are going to outlive men. We’re going to need our strength to retain independence. Convinced? Here’s how to know you’re on the right path. Measure How Much Muscle You Have Body composition can’t be tracked by a scale alone. Invest in a Smart Scale, that is one that measures body fat percent at the least. If it gives you muscle mass in pounds or kgs, even better. You however can do the mass if you have weight and percent body fat. Don’t make the mistake of using BMI (Body Mass Index) as a measure of body composition. You don’t know if your muscle is going up, down, or staying the same with BMI. When you know, you can modify exercise or lifestyle habits to support your muscle. It’s better to know regularly than to find out annually or occasionally from the doctor or a gym. After 40 Muscle Building Tips Begin strength training twice weekly if you’re not After a period of adaptation, reach temporary muscle fatigue each set Begin with one set of weights you can lift 15-20 times Progress after 1-2 weeks to weights you can only lift 12-15 times Progress to two sets after 1-2 weeks Alternate this increase or either sets and or decrease repetitions Maintain a regular 3 or more set strength training habit twice a week Prioritize sleep Consume high quality protein throughout the day What Matters Most All of the exercise, nutrition, and lifestyle tips matter. But the greatest of these is strength training. That is, if you begin strength training without increasing protein intake or prioritizing sleep, you’ll still benefit. Exercise is a catalyst for other health change however, so you may just find you sleep better because of the exercise, and that you’re more conscious of your protein intake. Work up to twice weekly total body sessions strength sessions with at least 3 sets of 8-10 muscle groups as heavy as you safely can. Watch your energy and overall Total Energy Expenditure (TEE) go up because you’ve increased strength without undue fatigue and soreness. For midlife women, this sweet spot for gaining lean muscle is the key to something that can be maintained for life, and that upgrades life. Long-term Wins with After 40 Muscle When women strength train, their future changes for the better. Following exercise programs focused on resistance training rather than weight or fat loss, weight and body composition of postmenopausal women were maintained over a six-year period. By comparison, subjects with low levels of participation, or cardio-only programs, experience significant increases in weight, fat, and belly fat. A midlife client once said to me, “I don’t care what the question is, the answer is exercise.” I couldn’t agree more, but to be most accurate, for women over 50, its exercise with strength training as its foundation. You're Invited! The Online Event for Women Over 40: How to get and keep muscle, bone, and brain after 40: https://www.flippingfifty.com/womensexercise Other Episodes You May Like: 5 Keys for Building Muscle After Menopause: https://www.flippingfifty.com/building-muscle-after-menopause/ The Genetics of Metabolism and Weight Loss for Women Over 40: https://www.flippingfifty.com/genetics-of-metabolism/

Mar 17, 2023

Could your house, or your office, use a little decluttering? Get ready for weight loss in a way you’re not used to hearing me talk about it! You have the ability, through decluttering, to change your mood, and potentially your weight. Could your kitchen counter be reflecting on your resistance to weight loss? Is it a source of comfort, in the way that ice cream is temporarily? In the episode I share the hotel maids research revealing the power of placebo. What you think matters!! Not started with your exercise yet or need a restart? Do it now. https://www.flippingfifty.com/5dayflip Better yet, join us for 12 weeks of STRONGER. Say YES to stronger longer. My Guest: Heather Aardema is a former clutter-bug turned minimalist and the founder of School of Living Lighter. Struggling to find deeper meaning in her job towards the end of her corporate career, she couldn't take off her extra weight, her home was cluttered, and life felt complicated and heavy. Then, she discovered minimalism—the intentional pursuit of focusing on what matters most by removing the distractions that remove joy from life—and felt herself getting lighter by the day. She walked away from corporate, embraced a new way of living, and today has helped thousands tackle their clutter, un-complicate their lives, and lose their excess mental, emotional and physical weight for good. Questions We Answer in this Episode: What do you do when you can't exercise the way you used to and have FOMO? (JOMO - joy of missing out - is the antidote) How do you define clutter? Is it more than an uncomfortable amount of stuff? What are some examples of mind, body and home clutter? Is there a connection between our physical clutter and our weight/health? (research supported) Can this be subconscious self-sabotage (self-preservation)? Not really ready … and we don’t have to deal with the emotions.. If there’s an easy “other” reason. How do we take the lighter path? (embracing the concept that less can be more) Decluttering, whether you need to lose weight, or want to gain energy and a sense of personal vacay right at home, is always a good idea. Let me know if you’ve tried this consciously, OR if you too have moved and realized unintentionally what a gift downsizing can be. Join Heather’s Live Lighter with Less masterclass: https://www.flippingfifty.com/lighter Heather on Social: Facebook: https://www.facebook.com/schooloflivinglighter Instagram: https://www.instagram.com/heatheraardema/ Mentioned on this show: Maid 7 NY hotels were told how important physical exercise is for health and wellness https://pubmed.ncbi.nlm.nih.gov/17425538/

Mar 14, 2023

Caregiving is anything but easy. Even if it’s a labor of love. For many midlife women this is just a chaotic time. Midlife, midlife hormones, midlife career, midlife relationship changes, and aging parents or other loved ones. Maybe a sick or injured child or spouse. What can you do to take care of your own health when you are consumed by caregiving? We’re diving into it here. When you know sleep and exercise are important where does that come? How is it modified during these moments? My guests have solutions. My Guests: Dr. Valerie Ulene is a specialist in General Preventive Medicine and Public Health with a passion for advocating and empowering people to seek the quality medical care they deserve. In 2013 she co-founded Clear Health Advisors alongside Byrdie Lifson Pompan to help individuals with serious medical conditions navigate the complexities surrounding diagnosis and treatment. Prior to that, Dr. Ulene authored a monthly health column for the Los Angeles Times that ran for over a decade, served as an editor of the educational patient page in the peer-reviewed journal, Preventive Medicine, and co-authored several consumer books on health. Dr. Ulene attended Princeton University and received her medical degree from Columbia University Vagelos College of Physicians and Surgeons. She also earned a master's degree at Columbia Mailman School of Public Health and completed her residency training at New York Hospital. Byrdie Lifson Pompan has had a long career in client service and advocacy. For 20 years, she was an agent and partner at Creative Artists Agency (CAA)—the world's leading entertainment and sports agency. Through a deeply personal journey, she grew passionate about the issues surrounding patients' needs and health care quality. In 2013 she co-founded Clear Health Advisors alongside Dr. Valerie Ulene to improve the health care experience and outcomes for clients with complex medical conditions. A native of Los Angeles, Lifson Pompan received her BA in Sociology from the University of California, Los Angeles (UCLA). She has a Masters in Healthcare Leadership from Brown University, May 2016. They came together in a very unique way: Byrdie’s face became partially paralyzed and many doctors misdiagnosed her. It turns out it was actually a brain tumor. At that point, she was connected to Dr. Valerie. Ultimately, Byrdie’s misdiagnosis, along with other misdiagnoses in her family, was the impetus to the start of Boom Home Medical. Questions We Answer in This Episode: What are some tools that would ease the stress for caregivers and patients? What emotions occur during this kind of midlife chaos? Stress reduction for Caregivers..what can you do to take care of your own health when you are consumed by caregiving I hope this episode of caregiving made easier has found you at the right time, or will be something you heard no accidents, so that you have a resource for a friend. Connect with Byrdie and Valerie: https://boomhomemedical.com/ Byrdie and Valerie on Social: Instagram: https://www.instagram.com/boomhomemedical Other Episodes You Might Like: What is Medical Gaslighting and What Do You Do About It? https://www.flippingfifty.com/medical-gaslighting/ Chronic Symptoms that Won’t Resolve? Can’t Get A Diagnosis? https://www.flippingfifty.com/chronic-symptoms/ Women’s Health Mismanagement: When You Can’t Fire Yourself: https://www.flippingfifty.com/manage-health/

Mar 10, 2023

Weight management after 50. Calories don’t determine whether you store or burn fat; hormones do. A few ideas for you in this episode. Even if you don’t want to focus on weight loss, you’ll find something in this episode. My Guest: With us today is Certified Health Coach, fitness expert, and author David Greenwalt. A husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter, in 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his own 50 excess pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, David has been helping student members, from every walk of life, lose excess fat, keep the muscle and manage this crazy life. Questions We Answer in This Episode: What’s driving the obesity epidemic? What do we do about it? Eat less, exercise more. Calories-in, calories-out. We can do math and we’ve done it. Why isn’t it working? Are we lacking willpower? How do we keep our self-promises and stay on track? It’s the start that stops most people – what are some easy ways to get started? What are the factors those of us 50+ face that those in their 20s do not have with respect to weight management? Connect with David: https://lluniversity.com Grab your FREE 2-Week Trial: https://lluniversity.com/2weeksfree/ David on Social: Instagram: https://www.instagram.com/llu180 TikTok: https://www.tiktok.com/@lifestyle180 LinkedIn: https://www.linkedin.com/company/leanness-lifestyle-university Resources: Other Episodes You Might Like: The REAL Reason You Can’t Lose Weight in Menopause: https://www.flippingfifty.com/lose-weight-in-menopause/ Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

Mar 7, 2023

Bodybuilding for women over 50. No matter who you are, you probably got an image in your head. What was it? I can’t wait to introduce you. I have 5 guests today. And there’s a video version if you’d like to see them. You might want to. They’re not your grandma but some are grandmas. They’re not what you thought 60 or 70 would look like when you were 20. For one of them… she didn’t know if she’d have a 60. She realized at the point she’d been gifted 30 years she wasn’t guaranteed from an organ donor, she better get on with living her life as if she were grateful for the body she had. Another, has Leukemia fueling her, not stopping her. They chose this sport because of the challenge, maybe because it scared them just a little. But it’s not the bikini on stage that kept them in it. I asked them these questions: What got you started in this sport after 50? How is the training “diet”? Is it hard to follow, and is it hard to eat enough? How does it work? Who are you competing against? What about you? Would you be interested in competing as a bodybuilder? Here’s why I asked these women to join me here. Bodybuilding for women over 50 isn’t a common topic. But it’s common for women to accept that aging comes with weight loss and I don’t talk about that either so there’s that. It wasn’t the picture of them all on stage. Connect on Social: Julia Linn Website: https://bodybeautylovelife.com/ Instagram: https://www.instagram.com/dolphinine YouTube: https://www.youtube.com/@julialinn Helen Fritsch Website: https://www.ageisirrelevant.com/ Instagram: https://www.instagram.com/helenfritsch_ifbbpro Facebook: https://www.facebook.com/ageisirrelevant Tamea Smith Instagram: https://www.instagram.com/honey_b_fit_ifbbpro Janean Priest Instagram: https://www.instagram.com/janean_priest_ifbbpro Renee Landers Instagram: https://www.instagram.com/reneefitat70/ Other Episodes You Might Like: Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/ Age Your Way | Women Over 60 Become Calendar Girls: https://www.flippingfifty.com/calendar-girls/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/

Mar 3, 2023

Most midlife women have gut issues they ignore, accept as normal, or just try to quietly cope with. And they may avoid group exercise or social engagements because of it. If you too are doing either of those or limiting your food intake, avoiding eating instead of finding the root cause of the issue, this is your episode. To deal with gut issues I have a treat for you in this episode, one of my favorite gut health gurus is back. His second book is coming out soon (at the time of this release) and it’s a doozy. Too bad for him and soo good for us. You’ll hear him describe in our chat how he’s written it and we’re not kidding or teasing by the title of this episode. He’s made it just about as personal as he can without seeing you in person and giving you lab tests. The right exercise is also great for gut health. If you’re not doing something yet, now is the time, I’ll link here to the 5 Day Flip. Small steps, easy to manage and say yes to! 5 Day Flip: https://www.flippingfifty.com/5dayflip My Guest: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, CEO/Founder of Happy Gut Life LLC, has worked as a nutraceutical consultant and spokesperson for NatureMD, and is a Functional Medicine-Certified Practitioner with a concierge practice in New York City since 2004. He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. His newest book, The GutSMART Protocol — a 14-day personalized gut-healing plan based on the GutSMART Quiz — is the culmination of years of research and clinical experience as a functional gut health expert. Questions We Answer in this Episode: What made a doctor, you, decide “gut health”? Why a second book about the gut? Leaky gut syndrome: What does it mean? And how does it affect the rest of the body? What factors lead to leaky gut syndrome? The most common of gut issues for midlife women is bloating. What causes it? How can it be resolved? Where to start if you have gut issues? Are probiotics good for you? Are there Good and Bad probiotics? Could a listener unintentionally be supporting the wrong types of gut bacteria with a probiotic? How do you know if you should take one.. Which one and in what amount? What are the best and worst foods for your gut? A GIFT from Dr. Pedre !! www.gutsmartprotocol.com/gift Get a FREE CHAPTER from his upcoming book, "The GutSMART Protocol." Of course, Consider Pre-ordering the book! This is a #1 concern for our community! Everything happens in the gut! Connect on Social: Facebook: https://www.facebook.com/DrVincentPedre/ Instagram: https://www.instagram.com/drpedre/ LinkedIn: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/ Other Episodes You Might Like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ 6 Better Belly Secrets from Gut Health Expert Summer Bock: https://www.flippingfifty.com/summer-bock-better-belly/ 7 Simple Ways to Better Gut Health Every Trip: https://www.flippingfifty.com/travel-gut/

Feb 28, 2023

Your Health Coaches, Group Fitness instructors and personal trainers don’t get this in their basic foundation. Nor do undergrads in exercise science or kinesiology. There’s just too little time. The “minimum viable information a fitness or health professional needs to enter the field” is not enough for your support of women. Let alone women in menopause, the most significant disruptive period of her life (pun intended). So this episode aims to give you the insights about what it is and how and why it’s important to you and some basics of how and why we design programs at Flipping50®. Responses in groups range from, “every woman is different” to “something is better than nothing” and these comments come from both our consumer members and our health and fitness professionals. It’s very clear that we don’t collectively have a great awareness of exercise endocrinology. This information provided exclusively on the Flipping50 podcast is intended for your personal education and information. On the She Means Fitness Business podcast , intended for health and fitness professionals, I support female fitness and health entrepreneurs to grow their business by enhancing awareness of strategies for coaching midlife women, marketing to midlife women who are looking for support, and for coaching midlife women in a way that helps them most, and helps you grow a thriving business - as a midlife women - given most of our audience though not all are themselves midlifers. Here I’ll share some of the Exercise Endocrinology you want to know: Definition >< exercise/hormones Type of exercise Timing of exercise Insomnia’s influence This is the tip of the iceberg. For more support, check out the links in the show notes. While we’re in the month of February there is a limited enrollment into Fit U for 50% off PLUS a Metabolism Makeover course valued originally at $699, and this includes a private Facebook group where I pop in weekly to support you! Resources: FIT-U 50% off PLUS Bonus Metabolism Makeover course: https://www.flippingfifty.com/fit-u-2/ Other episodes you may like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Menopause Hormones Fascia Health | Sue Hitzmann’s Melt Method: https:// www.flippingfifty.com/melt-method/ Your Hormones and Skin in Midlife | Interview with TheSpaDr: https://www.flippingfifty.com/hormones-and-skin/

Feb 26, 2023

Fasting your way. Exercising your way. Working, loving, living your way. Consider that many women actually compromise doing it their way and yet their entire world revolves around them. Kids, spouse, career positions many women hold are the glue behind an organization. Whether it’s the behind the scenes or you’re the boss running the show, it’s about how well you’re able to do it that matters if it’s going to get done. But much of the time you don’t do it your way. My guest in this episode is going to explain how beginning with fasting your way may pave the way to many other things that are cornerstone to health. As we recorded this she’s days into a new program for women of faith during the season of Lent. She makes no apologies about her Christianity. If this will bother you, I do want you to know in advance. My Guest: Dr. Tabatha Barber is triple board-certified in obstetrics and gynecology, menopause, and functional medicine. She has the unique situation of being licensed to practice medicine in over half the country, so you now have the ability to work with a functional physician virtually. She is the host of The Gutsy Gynecologist Show, where she shares her wisdom and knowledge with women everywhere to reclaim their health. She is also an inspirational speaker, mentor, wife, mom, and grandma! By incorporating functional medicine into her women’s health practice, she is able to provide women with the tools they need to optimize their health and happiness, which, in turn, allows those women to pursue their purpose in life. Questions We Answer in This Episode: Why are so many women struggling with hormone imbalance and weight gain with menopause? What is the difference between how a conventional gynecologist treats menopause and how a functional gynecologist treats them? How do you like to see women eat differently after menopause? How do mindset and thoughts about herself affect a woman’s health? How can women get in touch with their intuition and learn to trust their body's signals again? Why pair intermittent fasting and faith? Why was that important to you? How do you like to see women fast compared to men? What is your best overall advice to reclaim health after menopause? Connect with Tabatha to learn more about Fasting Your Way: https://www.drtabatha.com/fast-to-faith Social: Facebook: https://www.facebook.com/DrTabatha Instagram: https://www.instagram.com/thegutsygynecologist/ Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ How an Intermittent Fasting Lifestyle and Eating Clean Work: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Calorie Restriction Isn’t Necessary to Start Intermittent Fasting: https://www.flippingfifty.com/calorie-restriction/

Feb 24, 2023

Your body is fit or you’re working your way there, but are you brain fit? Did you know that you may not know it but have had a concussion? That kind of trauma doesn’t do the brain any favors. From memory to focus today to dementia later, brain health is on our minds (pun intended). While exercise supports brain health simply from the increased circulation and the decrease in stress, there’s so much more to this conversation with my functional neurologist guest that you don’t want to miss. My Guest: Dr. Titus Chiu is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in healing concussions, naturally. Dr. Chiu has a passion for empowering health-conscious people with the knowledge, insights, and practical actions needed to heal their brains and reclaim their lives after concussion– through advanced brain testing, state-of-the-art treatment technologies, and his clinically-proven concussion recovery program. He is the #1 bestselling author of BrainSAVE! and works with patients and private clients from all over the world, both online and in-person at his holistic brain centers in California. Learn more about Dr. Chiu's innovative root cause approach to concussion care at www.brainsave.com . Questions we answer today: Why did you become a Functional Neurologist? How long does it take to develop Alzheimer's disease / dementia? What are the risk factors associated with Alzheimer’s and dementia? What is Leaky Brain? How does it relate to Alzheimer's disease / dementia? What can you do to heal Leaky Brain? Connect with Titus: https://leakybrainquiz.com He’s Social: Instagram: https://www.Instagram.com/drtituschiu Facebook: https://www.Facebook.com/drtituschiu Other posts you may like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ What you really want to know about “urinary leakage” (Part I): https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ What you really want to know about “urinary leakage” Part II: https://www.flippingfifty.com/urinary-incontinence-leakage/

Feb 21, 2023

Metamucil and Coffee to Poop, Alcohol to Sleep. These Health Band-Aids are not doing you any favors. If you’re using coffee to poop and alcohol to sleep, it’s not normal. Nor do you have to settle or tolerate feelings or symptoms. t’s time to rip off these false health band-aids. If constipation or chronic energy needs coffee or if relaxation and sleep don’t come without a nightcap, listen here for the damage these crutches, or health band-aids can have long-term. Other band-aids are Tylenol or Advil for headaches and migraines. We take them often without wondering why are we getting them or what do they mean. If sugar is calling you too often, why would that be and what could the sugar be doing to you as well as doing for you? It’s a no-judgment zone today! There may be something here for you and if not you, for someone you love. My Guest: Shae Leonard is a certified Physician Assistant and Certified Functional Medicine Practitioner- founder of Shae Leonard Wellness. She quit conventional medicine after she found healing through root cause medicine. Due to severe bloating, cystic acne, seizures on her menstrual cycle, anxiety and fatigue from a very early age, Shae pursued medicine as a career and became a licensed Physician Assistant. Shae left conventional medicine after finding her own healing through functional medicine and Shae Leonard Wellness was born. She’s currently living and thriving in sunny Scottsdale, AZ. Questions We Answer in this Episode: How did you get started? Let’s talk about these health band-aids we use. What solutions can we offer at the beginning to wean off these crutches? What works for constipation? How can someone not need to stimulate a bowel movement with coffee? What are ways to support sleep without alcohol? The probiotic strain mentioned: Bifido Bacteria Connect with Shae:​​ https://www.shaeleonard.com/ Shae on Social: Instagram: https://www.instagram.com/shaeleonard Facebook Group: https://www.facebook.com/groups/617988072895958/ Other Episodes You Might Like: What 150+ Interviews with Wellness Experts Revealed: https://www.flippingfifty.com/interviews-with-wellness/ Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/

Feb 17, 2023

Cortisol hormone, it’s a love hate relationship. It’s energy. It’s stress. It’s stress energy. It’s energy stress. It’s where we get energy to exercise. It’s what we sometimes need to purge with activity. It keeps us up. It can keep us down. It can prevent weight loss. It can increase belly fat storage. Stop the stress-induced loss of muscle with protein. Did you know fasting too long can dial up your blood sugar level and keep you in muscle protein breakdown? That’s increasing fat and decreasing metabolism at the same time. Break your fast and start getting a high hit of protein in the morning - and definitely before exercise if it’s intense. Check out this comment from a recent coaching client: “I love your protein. I’ve tried others; and yours is so clean.” https://www.flippingfifty.com/protein (and don’t forget the fiber) I start with a 50g protein breakfast most days and never felt better or kept fat and muscle where I want them as easily. The cortisol hormone is a curse or blessing. You decide. My Guest: Dr. Venus is a board-certified physician in the specialty of Physical Medicine & Rehabilitation who received her medical training at Yale University, University of Miami, and University of California-Irvine. She has a thriving medical practice in Southern California and has competed for 20 years as a national ­level fitness athlete. Also a respected fitness trainer, she's had clients ranging from single moms to professional athletes, and even an action film star. She's a repeat guest expert on the TV series ''The Doctors" and has been featured on several other shows including "CNN Newsroom," NBC's "Today," and "American Gladiators." Additionally, she contributes to multiple health outlets including Oxygen Magazine. Questions We Answer In This Episode: What is cortisol? Why do we need it/hate it? What exactly are the negative effects that cortisol can have on us? What can we do to avoid or eliminate the adverse effects? Connect for the MetaboliCon: https://www.flippingfifty.com/venus Dr. Venus on Social: YouTube: https://www.youtube.com/c/drvenusoncall Facebook: https://facebook.com/doctorvenus Instagram: https://instagram.com/docvenus Other Episodes You Might Like: Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/ 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/ Lowering Cortisol Levels to Improve Menopause Weight Loss: https://www.flippingfifty.com/lowering-cortisol/

Feb 14, 2023

An oxymoron? You might be thinking fat loss for women over 50 is just that. Two statements that don’t belong in the same sentence. Oh but they do and not just because it’s frustrating or elusive. In this episode, how I make fat loss for women over 50, including my about to be 59 year old self, easier. Want recipes for boosting protein deliciously? My smoothie guide: https://www.flippingfifty.com/smoothies My Fat Loss for Women Over 50 Tips I will have a protein shake plus. For those of you that need a crunch you can appreciate this. I add protein, then add collagen (these are not the same benefit - the collagen amplifies the level of essential amino acids in the pea protein but alone would not be enough stimuli for muscle). That gives me about 21 grams of protein if I do a single serving of Flipping50 protein. The collagen adds another 20 grams, but again.. You couldn’t do collagen alone for benefit to muscle. Hair, skin and nails yes, but you’re not getting a high quality protein for muscle from collagen alone. So, then I will also add 10 grams of protein from a new love and that's the Greek-style almond or coconut yogurt alternatives. That’s 10 more grams of protein. And it’s something I can top if I choose to with something crunchy. I don’t store grain free granola in this house because to me it’s like crack. I like it too much and that adds up fast. Grain-free means lots of nuts and seeds. Healthy fat? Yes, but look, added fat is not necessarily your friend if you’re trying to lose fat. Yes, get some MCT from your coconut milk or yogurt, and get those omega 3s from salmon and other meat sources, but you don’t need to go looking for fat. You’ll get it easily but eating whole foods. How Much? So in total, I’m consuming a hit of about 50 grams of protein. That boosts muscle protein synthesis. If I weigh 130 and want to weight 125, I don’t need just 125 grams of protein … if I’m creating a calorie deficit in attempt to lose weight, I actually want to increase my protein intake by about 10-15% beyond ideal weight so that I prevent muscle loss. And the question someone listening, maybe you, will ask is, do you only do that on the days you lift weights? Understand this about your muscle after 40 You are in a muscle breakdown state far easier than a muscle building state - also known as catabolic, breakdown, or anabolic, build up. We call this muscle protein synthesis. And it is considerably lower with age in older adults, especially women, who aren’t doing something about it. There are two ways to increase muscle protein synthesis. 1. Resistance training 2. Eating high quality protein in an adequate dose (at least 30 grams) *quality of protein varies based on sources: The answer: if you combine a bump in muscle protein synthesis from resistance training with a bump in muscle protein synthesis from high protein meals you have a much more significant muscle protein synthesis. AND…. you want this not just at one meal. And not just on days you lift. You need to dose it regularly. The longer from your last meal the more your muscle defaults to break down. Similarly, you’re not getting a dose of muscle stimulus lifting… you do need to recover. So the days you don’t lift, Absolutely you need high protein as much or more. And you’re still in recovery for 1-2 days. It’s not over after you’re done. Where’s the Easy Fat Loss, then? Part of the secret to fat burning that supports easy fat loss is this consumption of protein. It’s also holding yourself back from any activity - mental included - that breaks down muscle. The other part is in the stimulus of existing muscle and gaining more muscle. Can you lose fat by doing cardio? Not really. But you may reduce or remove the obstacle to losing fat after 50 by reducing stress if your cardio is far below the level you used to think was “the zone.” It turns out that “fat burning zone” is really less than and greater than that moderate level exercise. It’s in everyday movement and in resistance training. For women who are overweight and over fat significantly (say 20-ish pounds) there is a greater likelihood that high intensity interval training will reduce abdominal fat loss. That isn’t experienced by normal weight women who have fat relocate to the belly. They’ll lose overall body fat but not site specific at the belly. For more information and a special opportunity, check this link to learn more about Fit-U. If you’re listening in February, it’s the perfect time, and we’re making it easier than ever to start! Learn More: https://www.flippingfifty.com/fit-u Questions about this post? Leave them below the show here. Resources: Essential Amino Acids: https://www.flippingfifty.com/staylean Flipping50 Protein: https://www.flippingfifty.com/protein Other Episodes You May Like: Plant vs Animal Protein for Midlife Women | Ask the Experts: https://www.flippingfifty.com/plant-vs-animal-protein/ It’s Not Just About How Much Protein | Menopause Fitness: https://www.flippingfifty.com/post-exercise-protein/ Your Protein Needs, Your Optimal Body Composition: https://www.flippingfifty.com/your-protein/

Feb 10, 2023

Effective fat loss for women after 50 does not include starving yourself. It doesn’t include walking or other exercise hours and hours, it doesn’t include salads and missing pleasure from food. It may not include intermittent fasting, or grapefruit. Two words for you: Add muscle. That is the Cliff Notes for this episode. If you’re focused on all things weight loss, there’s a BIG chance that your menopausal journey will be fraught with frustration and disappointment no matter if you’re in perimenopause or postmenopause. Effective fat loss for women has to do two things: Increase use of muscle Increase lean muscle mass Each of them has a very specific role to play in metabolism. The exercise two-for-one is strength training. There are other ways to move that uses muscle: Yoga Housecleaning Walking Name any cardio machine Golf These are all helpful. But only resistance training will support building muscle. The way to increase motivation to use muscle (that is, increase energy) and support increase lean muscle mass from the kitchen is to eat more protein. I’ll share with you here today the information regarding something called anabolic resistance. What is it and why does it pertain to effective fat loss for women after 50? Glad you asked!! Let’s break it down. Defining Terms Anabolic or anabolism means build up. Resistance means, not to state the obvious, push back or difficulty, or similar to insulin resistance… that it is going to require MORE of what worked in order to get the same results. Anabolic resistance that occurs in menopause means you can’t build muscle, even maintain it, without changing something. When we say, “I’m doing the same thing but it’s not working,” it’s not going to. You do have to make changes. Imagine you’re sitting on a dining room chair. It’s solid on four legs. Then someone kicks the estrogen leg out from under you. Three-legged stool. No problem, if you enhance your protein intake a little more and you make your resistance training exercise more challenging. Oh, and as long as you sleep. But what if you’re not sleeping? We’re down to two legs. And 3-6 additional hormones are going to cause a problem now. And.. if you’re skipping or skimping on protein, and particularly if you reduce calories, what will happen? Well, predictably you may lose weight for a couple days. Then you will likely pop back up. You don’t have the support team you need. However, think of this. You start focusing on lifting weights, eating MORE protein… and as a result you end up sleeping better. (Amino acids support sleep and even 10 minutes of exercise daily helps sleep. That said in addition to strength training you’re only going to do twice a week, you move. You walk). Changing Stimulus for Effective Fat Loss for Women For instance 15 repetitions is not the best thing to do forever. It’s a wonderful start, or moderate progression, and a nice rotation of stimulus, but if it’s possible you’ll need to do heavier weight for fewer repetitions. Heavy where bone density is concerned is 10 or fewer reps. Where bone density is concerned will 5 reps do more good? Yes, the greater the stimulus the better the results. In a recent study, not the first and not the last, it is the protein leverage that is the answer. Muscle protein synthesis to be clear. You must gain muscle to have a metabolism that supports weight loss. The biggest lesson here is, you will need to stay away from the scale for a short time. You may see it go up as you increase muscle and your body figures out you are not binge eating but you’re going to treat yourself like an energy burning machine finally. When you gain muscle, you gain energy. Mood and motivation improve. You move more. You will lose weight if you need to. This is especially true for you if you have significant weight to lose. You will not bulk up. But your brain may at first tell you that you should eat less and you’ll experience discomfort with the idea of eating more. You can ride that out. Reference: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R Resources: Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Other Episodes You Might Like: Why You Can’t Lose Fat in Menopause: https://www.flippingfifty.com/lose-fat-in-menopause/ 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ Fat Loss in Menopause: It’s Not What You Think: https://www.flippingfifty.com/fat-loss/

Feb 7, 2023

Trying to lose fat in menopause? This is for you. You enter menopause without having bought a ticket. You just find yourself suddenly inside. Things around you start changing. For you it may be sleep changes, a change in your body composition so there’s a little more padding in the cushions. Weight seems to have relocated to your belly. Maybe the skin seems to have suddenly thinned making cellulite you never noticed, noticeable. Every woman’s journey is unique. Regardless, how you got there many women will say at a certain point, 10 lbs appears and doesn’t want to move out. For you it may not be a weight gain but a change in proportions so that your once hourglass is more apple shaped. It may be more muffin top, pinch-an-inch or it may be unpinchable, visceral belly fat. Whichever of these describes you, or the clients you work with [Don’t miss She Means Fitness Business , by the way if you’re a fitness or health coach] this episode offers some insight and support. If you have 20 or more pounds to lose, even if it didn’t all come on during menopause, this is ESPECIALLY for you. What’s the problem? [And part of the answer] For a lot of midlife women, the first place to look is sleep. In You Still Got It, Girl! (Healthy Learning, 2015) whether a woman is or isn’t exercising for her hormones, or eating to optimize them and fuel her exercise, if her sleep isn’t optimal, she will struggle to lose fat in menopause. What the H [Hormones] Is Going On? Ghrelin and leptin become dysfunctional without sleep. So do your cortisol and insulin levels. Those cortisol and insulin levels team up and redeposit fat cells to the belly. In fact, they create more fat cells, increase baby fat cells to bigger fat cells, as well as relocate fat to the belly. That results in the “menopot” that is either the muffin top or the more heart risky visceral belly fat you can’t pinch. Cortisol and insulin are delivering fat to your belly faster than Super Shuttle. Also teaming up are ghrelin increasing cravings and leptin is not signaling you as it is supposed to that you’re full. You get hungry more often and sooner after meals, you never get satisfied and all the extra calories you eat are dropping into belly fat. All this because of sleep. Compounding this issue is a lot more sedentary time. If you’re giving into it that means your glucose levels (and corresponding, insulin levels get elevated and stay elevated for longer) and now you’re looking at more time in fat storage mode and with inflammation turned up. In a recent podcast I shared the evidence that there is an easy button for reducing this issue! Literally 2 minutes of moving every 1-2 hours during the day helped. These small movement breaks reduced glucose spikes after meals by 17%. That episode is here: https://www.flippingfifty.com/walking-off-weight . Still Struggling to Lose Fat in Menopause? If you think you sleep great, check on your quality. If you’re monitoring with a tracker, what’s it telling you about sleep quality? Are you reaching deep cycles of sleep? Completing those cycles without waking up? Those deep cycles of sleep are also important to your growth hormone and testosterone levels. These are important ANABOLIC hormones. They contribute to muscle building, repair, recovery. Your cortisol is an catabolic hormone contributing to breakdown. With deep sleep you build up muscle, without it you break it down. There is no neutral. You’re doing one or the other. Sleep timing is also an important consideration. Sleeping the same duration with a delayed bedtime significantly reduces insulin sensitivity. Eating earlier in the day with higher protein (and possibly fat) when glucose tolerance is poor according to most studies and finishing the last meal higher in carbs during insulin sensitivity, and beginning a fast with a significant span between the last meal and bedtime is more optimal for those who may already have compromised insulin sensitivity. * *This is however worth testing for yourself. Individuals vary. Even in studies where this is the conclusive evidence there were studies that show individuals varied on their glucose and blood sugar response to meals. How to find out for yourself: Use a CBG monitor as I do personally and do with my clients. https://www.flippingfifty.com/glucose Simple Hormone Truths We don’t have the levels we once did. So, if you think you can get away with the same workouts (less intense than you need for stimulation), the same sleep (or worse sleep) because you need it MORE, the same low calorie/low protein diet… because your muscle and bone both suffer when you do, you’re simply going to struggle with fat burning. Working with your hormones on a 24-hour basis. That’s going to be true for you for the rest of your life. AND…. There’s one more thing. If you’re still cycling – even if irregularly – you want to work with your hormone’s monthly status too. So, what I’m saying is there is an ideal time of day for you to exercise, eat, and sleep. For the details on timing of exercise, eating, and sleeping join me for Fat Loss After 40: Not Your Daughter’s Exercise There is an ideal time of month for you to lift heavier and to reduce what you’re doing. Menopause The same is less true for women in post menopause. You regain some flexibility and you do become a little more like a man. Still, you have to remember [as a woman] you’ve had a lifetime of less testosterone, less muscle, and potentially have dieted or exercised in ways less than what we now know would have been optimal. So, to you endurance lovers asking, can you get back to a bit more endurance than you tolerated during menopause? I’d say yes, if you still prioritize strength training to avoid muscle and bone losses and being wise in your training volume. Opt for quality vs quantity. For the rest of us non-endurance activity craving individuals, the need for strength training and exercise that gets us breathless is going to prevail and has the potential to change the way aging happens for us compared to current models of aging. The amount of muscle you have will determine how optimal the health of every breath you take. There you have it, to lose weight in menopause, especially if you have 20 or more pounds to lose is not the same as what may have led you to success – or what you thought was – when you were premenopause. It’s not hard, but it does require a mindset, and physical activity shift. References: https://www.abstractsonline.com/pp8/#!/9188/presentation/2027 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/ YSGIG Book References: https://www.flippingfifty.com/ysgig-book-resources/ Resources: Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Other Episodes You Might Like: Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ The Missing Link in Weight Loss for Women Over 50: https://www.flippingfifty.com/weight-loss-for-women/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

Feb 3, 2023

If you’ve got an expert who's done more than 150 interviews with wellness experts, what would you ask? This is a male voice, you’ll love if like me you love an accent, and may also love this voice of reason.. Got males in the household? My guest may resonate. Give me sane, give me realistic, give me something I can do…. If that’s your battle-cry this is for you. I met my guest while interviewing with him for a project he has and I knew he would resonate with you. Enjoy this Interview with the health entrepreneur behind more than 150 interviews with wellness experts. My Guest: Damian Geleyns is a self-made serial entrepreneur, health and fitness lover, self-actualizer, and experiencer of life. He is also an evangelist for Ageless Living: to living lives that are not limited by our age, but rather defined by our attitude and approach to life. Lives that are lived more purposefully and intentionally and with greater fitness, health, wellness, longevity and vitality. Damian has spent over 35 years of his life committed to living a healthy lifestyle based on fitness, wellness and natural living and his entrepreneurial endeavors have always seen him connected to the health, fitness and wellness sector. Today he is committed to empowering others approaching or over 40 and beyond to know and apply what he’s learned, ensuring their wellness path is an enabler and not a limiter to them living longer and better, to living free from disease, illness and injury, and to living their best lives or what he calls a Legend Life. Questions We Answer in This Episode: What is the difference between health, fitness, wellness? Why wellness is more than food and exercise? What are, for you, the dimensions of wellness? Why self-care and individual responsibility is the most important strategy you can do for your wellness? Why the absence of illness does not mean you are well What nutrition tips have emerged from interviewing 150+ health experts? How do I eat and move to be well? Why did you come up with the Wellness After 40 Summit? What can people expect? Connect With Damian: https://www.flippingfifty.com/wellnessafter40 Damian on Social: Legend Life After 40 Facebook: https://www.facebook.com/legendlifeafter40/ Legend Life After 40 Instagram: https://www.instagram.com/legendlifeafter40/ Wellness After 40 Facebook: https://www.facebook.com/wellnesslifeafter40 Wellness After 40 Instagram: https://www.instagram.com/wellnesslifeafter40 Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Other Episodes You May Like: Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Two Women’s Wellness Coaches On Their Personal Wellness Habits: https://www.flippingfifty.com/womens-wellness-coaches/

Jan 31, 2023

Kelly McGonigal has taken a message I learned in 1984 and looked at complex science of it, and simplified it again down to Joy of Movement… and she’s done it by storytelling. I am an exercise and sports psychology expert, trained in not only the exercise physiology and kinesiology but in the mindset of exercise and behavior change. I was drawn to the book because I’d already been a fan of the author through The Willpower Instinct, and The Upside of Stress, her earlier works. I chose an audible book and I’ll tell you that the evidence of a good book for me is, the sense of loss when it’s done. This book does that. If you ever find yourself wondering if you have time to exercise, or wonder why bother if it’s not helping you lose weight which you think is the reason to exercise… listen to it. And I say listen because it’s her voice. So when the reader says “I” it’s truly her experience. This book is rich with science and evidence-based reasons to exercise… but it’s told in one story to the next. My guest has a gift for it. And Kelly isn’t an Ironman or an Olympian, she’s you and I. She’s someone that teaches fitness classes and realizes the much greater depth of benefits than reducing a resting heart rate, or the scale, or toning up arms. And when you listen … you will too. Not because the science is compelling - it is. But because the stories are and the people in them are real and have gone through more and less and similar life situations as you and I have. Not started? Here’s how to start. Start small. One day for 5 days. For 15 minutes. My Guest: Kelly McGonigal is a health psychologist and lecturer at Stanford University who specializes in understanding the mind-body connection. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities. She is the best-selling author of The Willpower Instinct and The Upside of Stress. You might also know her from her TED talk, "How to Make Stress Your Friend," which is one of the most viewed TED talks of all time, with over 20 million views. Through the Stanford Center for Compassion and Altruism, she helped create Stanford Compassion Cultivation Training, a program now taught around the world that helps individuals strengthen their empathy, compassion, and self-compassion. In January 2020, Oprah Magazine honored her ability to “transform scientific data into wisdom” by naming McGonigal the first ever O! Visionary, people whose groundbreaking way of seeing the world mean a better future for us all. Her new book, The Joy of Movement , explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness. Questions We Answer in This Episode: What made you write this book? Published in 2019.. How did awareness and sales change in 2020 and 2021? When the general public was learning more than ever about the importance of mental and physical health? Exercise has helped you deal with anxiety. How does that work for you? What advice do you have for people who think they don’t like exercise in any form, or aren’t at all active right now? You were already an exercise enthusiast before writing this book. Did you learn anything while writing that book that changed how you think about or engage in exercise? You say that exercise changes the brain in ways that make us happier and more resilient. Can you share with us a few of the ways that exercise changes the brain? You write that exercise can be a powerful antidepressant. How does physical activity prevent or reduce depression? Physical activity is especially powerful at building social connections. Why is that? And to a community of women here… who are doing it by choice or by circumstance … virtually not simultaneously, yet with the knowledge others are too, say a little about how that may be beneficial for them. Connect with Kelly: http://kellymcgonigal.com/ Kelly on Social: Facebook: https://www.facebook.com/kellymcgonigalauthor/ Instagram: https://www.facebook.com/kellymcgonigalauthor Twitter: https://www.twitter.com/kellymcgonigal Kelly McGonigal Book: https://www.penguinrandomhouse.com/books/564895/the-joy-of-movement-by-kelly-mcgonigal/ Other Episodes You Might Like: Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ LET’S GET PHYSICAL | History of Women’s Fitness: https://www.flippingfifty.com/get-physical/ From Sorry Symptoms to Happy Hormones: https://www.flippingfifty.com/from-sorry-symptoms-to-happy-hormones/

Jan 27, 2023

Worried you might be making nutrition mistakes? We’ve got a no-judgment zone in this episode. No one chooses to die sicker, fatter, or suffer but what if your daily choices were making that happen? Unknowingly, many adults make a wrong turn on the way to “healthy eating.” Foods learned at one point to be healthy are potential inflammatory foods. Foods you thought you ate enough of may fall short because of depleted nutrients from everyday habits. Medications you need for conditions you have could be robbing your body of certain vitamins and nutrients and make the need for supplementation a reality. How do you know where to begin and what is real, needed, and essential for your health and what is costly and or low quality? My Guest: Robin Allen, owner of Necessary Nutrition for 14 years. She inspires thousands of people to use food and nutrition to build and repair their bodies. She continues to connect others to resources and tools to live a peaceful, health filled life. Robin’s personal journey to living a healthy life fuels her passion for helping women over 40 understand the best practices for longevity. At one point, pre- diabetic and overweight herself, she realized that food was either going to kill her or keep her alive. Questions we answer in this episode: In what ways do the chemicals in food change the biochemistry in our bodies? Let’s make it very clear whether we’re talking about processed foods or we’re talking about the chemical chain reaction set off by any food. I’m going to hope you’re preaching to the choir, an audience full of unprocessed food consumers.. But it may surprise them to learn that chemical reactions occur from all foods. What are the biggest nutrition mistakes midlife and older women make? What supplements do you recommend women take and why? Where would a listener - overwhelmed with changes and options - start? Why is vitamin D so important for health? Connect with Robin: www.nessynutri.com Connect on Social: Instagram: https://www.instagram.com/nessynutri/ Facebook: https://www.facebook.com/nessynutri Other Episodes you may like: Easy Healthy Habits Start Here: Effortless Kitchen Hacks: https://www.flippingfifty.com/healthy-habits/ What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ Preventing, Testing, and Treating Your Thyroid Dysfunction: https://www.flippingfifty.com/preventing-testing-and-treating-your-thyroid-dysfunction/

Jan 24, 2023

Walking off weight – in far less time than you might think – not only sounds easier and more accessible than most exercise options, but also been proven. Move over intermittent fasting, here comes intermittent walking. Seriously, I don’t mean to dish fasting. And plenty of prior episodes have reviewed the plausibility of fasting based on when and how as well as your status. A recent study published in the Journal of Sports Medicine found that intermittent walking throughout the day reduced post-prandial (that is, after meal) glucose by 17%. More on this in a minute. Intermittent standing didn’t have the same effect, but it was good. That improved glucose by 9%. So, your stand-up desk may indeed be beneficial for posture and energy, and for benefits on those days you can’t walk, but it is the walking that offers the best benefit. Spikes in blood sugar after a meal, or drinks, are normal. But too great a spike and too frequently increases inflammation. A big point to clarify though that this benefit comes not from walking after a meal. The benefit to post meal glucose was made on intermittent walking throughout the day. You, like many, will find this provides a lot of latitude to be successful. Having to walk 10 minutes after a meal, during the workday for instance, isn’t always possible if you’ve got a short time for lunch anyway, have to drive to do it, or you’re shortchanging yourself on lunch at all. Walking Off Weight in Menopause Women in menopause may already be more prone to negative effects of stress due to hormonal and metabolic changes. That can impact the rise in inflammation’s negative effects. There’s no question that breaking up sedentary periods with standing is better than continuous sitting. There’s also the very clear bigger benefit when that is light walking. That could be 2 minutes of marching in place, walking down the hall or to the next floor in your building and back. Turn on the music and dance like no one, or everyone you love - is watching because they might catch it!! I want to repeat this. The intermittent movement during the day, decreased the spike in glucose after meals, even when the activity wasn’t at mealtime or after it. It reduced glucose levels by as much as 17%. Now, you want amplify results? Walk after meals. Within 30 minutes of a meal, walk for 10 minutes. That reduced glucose levels by 22%. Your goal is to walk soon after a meal when that post-meal spike is high. How Does this Compare to Strength Training? Given strength training is recommended as a treatment for Type 2 Diabetes, it is fair to say, strength training decreases risk by improving glucose levels as well. In a study of type 2 diabetics intense resistance training trumped more frequent lighter resistance training. Skeletal muscle is the major tissue associated with glucose uptake. When you lose that, and particularly during menopause transition if you weren’t lifting or aren’t yet, where accelerated losses can easily occur, risk of pre-diabetes or what’s known as insulin resistance can occur. Walking will stimulate muscle tissue but will do little to increase or even maintain that muscle tissue. But the news is good no matter who you are or where you lie on the continuum of activity. So, whether you’re barely active, and begin two minutes of movement several times a day, or start walking after meals, or decide you’re going to give strength training a try, your time commitment is relatively small. The return on investment may support with energy today and a stronger longer future. Even on the couch, move the body parts you can. Substitute “walking” for moving your arms, swaying in your chair, supporting yourself and moving feet side to side. It is the movement of body parts that counts. Not started yet? This is a fantastic place to get started and be notified when our next 12-week program opens too. References: https://link.springer.com/article/10.1007/s40279-022-01649-4 https://pubmed.ncbi.nlm.nih.gov/18781481/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/ https://link.springer.com/article/10.1007/s00125-016-4085-2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446383/ Resources: Last Day for Food Flip: https://www.flippingfifty.com/food-flip CBM: https://www.flippingfifty.com/glucose Additional Episodes You May Like: Intermittent Fasting for Women: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Weight Loss for Women: https://www.flippingfifty.com/midlife-weight-loss/ The Missing Link to Weight Loss: https://www.flippingfifty.com/weight-loss-for-women/

Jan 20, 2023

Want more effective exercise ? Let’s talk pelvic floor. The area between your anus and your pubic bone is some of the most important real estate a woman has. Do you know how to take care of it, stage it, and manage it? My guest today shares that more women do now. She’s a young pelvic floor therapist with tips on what the pelvic floor is, how you can best activate, and offers some support for incontinence as well as prolapse in this episode. We talk about core, what it is, how to activate. My Guest: Dr. Dawn Andalon is a doctor of physical therapy, an educator, best-selling author, and Co-Founder of LEVEL4 PT & Pilates. She is a leading women’s health specialist and trusted medical advisor near San Diego. She has helped thousands of women around the world improve their health. She previously worked at Nike WHQ in Portland, OR as a physical therapist and consultant. Dawn is certified by Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, as well as weekend warriors. to enhance their chosen sport and for rehab with spinal injuries. She is highly trained in Pelvic floor rehab, holds a manual therapy certification from University of St. Augustine, and has special training with the female athlete population. Dawn also has a passion for women's healthcare, educating post menopausal women on how to stay healthy as they age. Questions We Answer in the Episode: What are some of the misconceptions about pelvic floor problems with aging and menopause? What do you wish women knew about pelvic floor exercise? Incontinence is a problem for some of our community members and not for others. Let’s talk about why that’s true. What is healthy pelvic floor exercise? For listeners exercising and doing strength training, they’re well-aware of sets, reps, frequency, duration, sequence, and how it should feel (ladies if not… see me after the podcast!) Relay that concept for pelvic floor exercise. How can women best incorporate healthy exercise for their pelvic floor as they age? Connect with Dr Dawn: level4pt.com/its-never-too-late for the cost of shipping Dr Dawn on social media: Facebook: https://facebook.com/level4pt Instagram: https://www.instagram.com/level4pt YouTube: https://www.youtube.com/channel/UCa99k19-6mKmkq_TYeF9L2A Her Book: https://www.amazon.com/Its-Never-Too-Late-Menopause/dp/B0B2Q15YSV?ref_=ast_sto_dp Other Episodes You May Like: You Ask Libido and Hormone Balance Qs: Dr John Gray Answers: https://www.flippingfifty.com/libido-and-hormone-balance/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/

Jan 17, 2023

Easy healthy habits coming up! Yes, exercise! However, what if it was easier than that to get more energy and boost your overall well being? We do certain things regularly. Your daily routine and mine are probably very similar day to day. That is what you do this morning in the first 10-30 minutes of your morning is probably similar to what you do every day. What if you could take 50% of those habits and make them more beneficial? Without lifting a weight or breaking a sweat? Even 20% healthier… What would that do for you? Twenty percent more energy, 20% less tired, 20% more focus during your morning activities.. you get the idea. This episode is all about the small upgrades that have become daily habits for me over the recent months and years. I’m sharing them with you here in the hope they make you reflect on what you’re already doing that could make you healthier easily! The problem with so many choices is often vetting out the quality products from the opportunists. It’s making sure it’s healthy – especially if you do it daily. I hear you when you say it’s overwhelming and there’s another one around the corner. I don’t fall easily. When I do I fall all the way. So, I’ve vetted for you the ones I love. Easy Healthy Habits for 2023 Anyone else start the hot water within minutes of waking most days? With adaptogens you won’t even know are there, your hormones are getting a boost with every sip of Four Sigmatic Coffee . Listen to my recent Flipping 50 podcast with Danielle Ryan Broida to learn more about adaptogens, specifically mushrooms, and you’ll wonder why we aren’t all doing these simple things daily. Recently what I’ve noticed from testing my blood sugar levels (first thing, after whatever is in my mug is that my blood sugar responds better to coffee than to matcha if they’re treated equally. That is, I add coconut milk and a dash of stevia to both or a don’t, but to both. The value of a wearing a continuous blood glucose monitor (CGM) for a month is priceless if you’re a woman in midlife flirting with insulin resistance. Anyone can do it. I’ll provide a special link I use with clients and students so that they can benefit as we work together. For instance, right now our members are going through a month kickstart with me using CGMs. If Coffee, Then This If I choose coffee and matcha isn’t in my mug first thing (or second, after about 16 ounces of lemon water, sole, or apple cider vinegar) it’s going in a pre-workout shake. Matcha is the perfect combo of chill pill and alert hocus focus. It’s a little easier on my gut personally than usual acidic coffees. (Though Four Sigmatic by the way is low acidic compared to other coffees). Currently, I juggle the dual needs of my gut and blood sugar. When isn’t that true in life. I do find that when my gut is in good shape, coffee is not a problem. When I both drink coffee responsibly (2 mugs is my limit), and have optimal gut health, I can do it fine. Since I switched to matcha in my morning mug two and a half years ago, with the exception of maybe 6 mornings, my gut feels better, and overall, I feel better all day. I don’t have that same short-lived pick-me-up from coffee or what I’d describe as a gnawing my gut. I enjoy sustained energy and a calmer gut. I’ll link to a video I shared with the Flipping 50 community back in 2015 about research on Matcha’s fat burning boost potential. Whether you’re doing interval training – as in the study- or strength training, which I think we can safely extrapolate to say - the combination of matcha before the activity is also going to elevate fat burning after significantly. AND…. However, there are dozens of matcha makers now. Just one is quadruple screened, Pique Tea. And it matters. Heavy metals, mold, and other toxins are common due to the way matcha is grown, and many brands aren’t pure as they claim, while others don’t even claim to be! They’ve added fillers (like brown rice!?) and have very little matcha. If it’s something you do every day, pay extra attention. We have more everyday stressors now than ever even when we’re conscious of them. Going Green Enhancing your alkalinity is one of the best things you can do for your health, and any weight loss goals. Especially if you are trying to do low carb – as in keto. I personally recommend my clients bump their veggie intake to 6-9 cups a day. That would shock a carnivore community, I know. It’s the balance to additional protein from animal sources required to maintain muscle. Doing so will bump your acidity. Optimal pH levels are conducive to health. Acidic environments are conducive to disease. Challenged by the idea of that many veggies? Mighty Maca, from my friend – shall we say our community friend, Dr. Anna Cabeca – is a way to bring in another adaptogen PLUS get the alkalinity we want and need for a healthier body. You can’t lose weight, and keep it off, with the kind of energy and feelings of freedom we want- with habits that sabotage your health. Knocking your inner environment into acidity, exercising to burnout, soreness or couch compensation will not help. Dr. Anna’s Mighty Maca meets a trilogy of needs. First, this greens powder where she’s tucked a dose of the adaptogen maca, requires a liquid. My favorite way to drink this is just in a tall glass of water or dumped into a small bottle of water as I leave the gym – it’s not been uncommon for us to workout together and after I’ve provided the exercise sequence, she has a sleeve of Mighty Maca in her pocket. I shake and go. Boom – it’s already helping to hydrate and make it easy to drink another 8-16 ounces because it’s got a lightly lemony fresh taste. This is not your toxic crystal-crap but it’s the same type of convenient packet. The maca – is an adaptogen I have used myself for almost 30 years – blended into smoothies, or taken in capsules from my friends at Femminessence (if you prefer), or this way. This is a game-changer for women in midlife. If you’re adrenals are taxed… and you’re not doing it, consider it daily but not off your grocery store shelf. There are 11 strains of maca and you need a clinical grade of specific types. The greens – Dr Anna knows it’s hard to fit in 6-9 cups of veggies a day for most women (my recommendation for women in midlife) and that with a need for more PROTEIN than they’ve ever needed – or been aware of before – there’s an equal need to boost veggie intake to achieve a better pH balance. Her book Keto Green-16 outlines the benefits of a keto diet (at least short term) for women AND the need for pH support while you do it. Want to understand this better? Don’t miss an interview with Dr Anna January 11, 2023. (I’ll link to the registration page . I’m inviting Dr Anna to answer a few questions about this and more. And we’re going to talk about stress, hormones, and cravings, and how to juggle what you want with signs and symptoms. Seeing this later? Miss it and want it? Let us know! Secret Sauce for Hair, Skin, and Libido Midlife changes in hair (thinning and loss for some women), skin (thinning making visibility of wrinkles and reduced elasticity), and reduced desire for sex (dryness or pain) are common among women in our community. I started something for improved recovery from exercise (due to mitochondria health) that I was skeptical of AND yet tried it anyway. Before I go further, you need to know, I’m a tough sell. I feel pretty good. Most of the time, I think, “this s*# works” .. the formula I created for women over 50 just works. So, I have no crazy card to play for bringing women back from the dead… or losing 100 lbs.., other than, if we remove the obstacles (overtraining, undereating, undersleeping) and improve the amount of stimulation for muscle, bone and your brain, we’re going to have improvements. Sometimes that’s 100lbs off, others it’s 10lbs and 14 inches, others it’s energy and libido back. I didn’t count on a hair or libido kick, but I got one. I began taking C60 Purple Power just before my move in May actually. And I haven’t stopped. In three weeks I noticed thicker hair and my stylist noticed I had new hair growth (brown not gray) at my next appointment. I started taking c60 for the mitochondria support we can all use as we age. AND… my vision is better, too. I DO recover better from exercise though it took me a minute to realize it. I’d started doing high intensity high impact intervals a little more often. (3 or 4 as opposed to 1-2 x/week) and no down time. There was no hobble off the couch. So, it went unnoticed and appreciated until I got thoughtful about the fact that I earned a little soreness that I didn’t have. How I Do It My favorite way to add C60 is a few drops into my coffee (cinnamon flavored is to die for!) or matcha mug (coconut oil) in the morning. That’s it. Nothing extra or new habit just… it’s sitting beside the coffee or matcha, so I don’t miss it. (Recently there are gummies – I still prefer the drops) You could if you prefer use avocado oil on salads (but I have another avo oil I love instead and fear I’ll forget later in the day). You can also now use a rollerball application on your face and neck! LOVING that!! Linking to a video for you here. Look, I’m 59 in a couple months, I’ve got wrinkles … but I do get compliments on my skin regularly and this has given me a noticeable difference. I like the inside-out method vs topical personally! Superpower Energy My breakfast or pre-workout snack of choice lately is a little almond or coconut yogurt substitute (no sugar added, and no soy please) with Flipping50 protein powder and … a new product from Timeline Nutrition, Mitopure. It’s a derivative of pomegranate but you could never eat your way to this much. Little packets of powder (or capsules if you prefer – which I do not!) can be added to a smoothie, or in my case, I stir the berry-flavored powder right into my high protein pre-workout yogurt bowl. Here's what I’ve noticed… after 3 weeks. Just a reminder, I’m a tough sell. I already do a lot of things to my advantage as witnessed above/before this point in the episode! But I feel more stable energy all day. I am really enjoying this heightened desire for moving. I can’t even explain it! I’m an 8x Ironman…so yes, I naturally may like to move more than the next person. Yet, I’ve gone through exercise intolerance, cortisol imbalance, and adrenal stress during my menopause transition. I get better results now in about 3 hours of exercise a week than I did with 20 just a couple years ago. That puts a girl at a point where less is more and compliance is easy! I’m different with Mitopure. A little more alive. If you can’t tell, I’m struggling to put words to the feelings. But with no other changes in my routine, this has really been a bit of a surprise. I’m sometimes quick to say no, not interested. But the research is too compelling in this case. So openminded, expecting nothing, I’m pleasantly surprised. And again... it’s easy. That’s the biggest test for me. Lunch and Dinner Upgrades Eating organ meats? Me either. Planning to? Me either. Look, I AM that girl who does certain things because they’re good for me. But I’m not doing liver or gizzards or anything of the sort. So, my chef friend (who cooks for the likes of Barbra Streisand and Tom Cruise) dreamed up this ingenious way to infuse organ meats into spices you’ll love. I sprinkle the Garlicky one on salads, veggies, meats, and seafood, even eggs on the occasion I have them. I stir it into a garlic aioli dip I make. That just about covers my meals! Chef James Barry’s Pluck is amazing. All the benefits of organ meats – potentially one of the most nutrient dense foods available – without the hassle or smell. (Use the code: FLIPPING50) Last but not least, are you still using olive oil? I know, Olive oil, olive oil, olive oil… right? But a large percent of olive oil is not good for you, it’s rancid. Yet, they sell it off the shelves like hot cakes to people thinking they’re virtuous and Mediterranean! Ava Jane’s Kitchen woke me up to this sad truth several years ago and I switched to avocado oil, which is better for the high temps I often use anyway. On occasion I’ll use an expensive EVO or coconut oil, but I’m cooking most with Avocado oil. The AJK Colima Sea Salt from Ava Jane’s is an experience! It’s super coarse. You use your hands to crunch the salt. I use it on all those roasted and grilled veggies and on pizza crusts or chips made from brown rice tortillas. You can try it or join the club and have it delivered at the right frequency based on your cooking needs. These are great gifts for the foodie, or healthy foodie too. None of these daily little additions are “extra” or crazy. They’re just an upgrade from what you may have sitting on your shelf that can boost your health and wellness without a drop of sweat or breathlessness. If you’re a skeptic, I get it. How nice to dream that just eating healthy from the garden or farmer’s market, avoiding processed foods, and getting exercise, time outdoors and sleep are enough. In the moment we’re in, the chance is slim that though these habits are the foundation, we’ll need to reduce toxins in and around us now and in the future. The benefit though is more energy and more you than you may realize you can experience. Your Turn I encourage you to go through your day, your typical day. Where could you upgrade? Could an easy health boost come from the type of coffee or tea you start your day with the oil, spice, or salt you prepare food with. Consider what you wish was different or better about now, even if it’s good. In our show notes today, you’ll find many links to the trusted resources I share. For any of the products I use, love and share I do make a small commission (While it doesn’t do much for me but buy lunch occasionally, it often means for you a special rate that I’ve scored for you than you’d have paid otherwise). Don’t miss the special discount codes here for you. Happiest, healthiest New Year. Special Resources: C60 Purple Power: https://www.flippingfifty.com/c60 CODE: FLIPPING50 Matcha Pique Tea: https://www.flippingfifty.com/piquetea Code: DEBRAA PLUCK Seasonings: https://www.flippingfifty.com/eatpluck CODE: FLIPPING50 (case-sensitive) Four Sigmatic coffee: https://www.flippingfifty.com/foursigmatic Code: FLIPPING50 Everyday COOKBOOKS from MY FAVORITE Hormone Experts: Cooking for Hormone Balance – Magdalena Wzelaki: https://hormonesbalance.com/ KetoGreen-16 - Dr. Anna Cabeca: https://www.flippingfifty.com/ketogreen16 Other Episodes You May Like: Adaptogens, Herbs, Mushrooms | Sources for Menopause Relief: https://www.flippingfifty.com/adaptogens/ How to Keto Correctly for Women Over 40 with Dr Anna Cabeca: https://www.flippingfifty.com/keto-green-podcast/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/

Jan 13, 2023

You don’t wake up thinking about healing trauma. You don’t even search for it on your computer at night. You may however, want to lose weight… and be stuck. You may find you continuall get injured or get repeated bouts of colds or virus. But it’s just stress, right? That’s what we say. Could your stress really be trauma? And what if that were keeping you from losing weight, or getting regular exercise? I’m fine. It’s in your head. Reframe it. You’ll feel better when you exercise. They’ve all been said. You’ve probably said them. If you think it’s a lack of discipline, motivation, or that you’re lazy… if you wonder why it isn’t working… again… even doing all the things, this is for you. It may be for someone you love or work with. My Guest: Dr. Aimie Apigian, MD, MS, MPH is the leading medical expert on how life experiences get stored in the body and restoring the body to its best state of health through her signature model and methodology, The Biology of Trauma™. She is a double board-certified medical physician in Preventive Medicine and Addiction Medicine. She has a Masters in Biochemistry and a Masters in Public Health. In addition to her medical training, she is also a Certified Functional Medicine physician and has training and certifications specifically in neuro-autoimmunity, nutrition, and genetics for addictions, mental health, and mood and behavioral disorders. She has several certifications in various trauma therapies including the Instinctual Trauma Response Model (an art trauma therapy), Somatic Experiencing (developed by Dr. Peter Levine), and NeuroAffective Touch (Dr. Aline LaPierre). Dr. Aimie brings you The Biology of Trauma™: a new lens and a methodology that courageously both adds to and bridges trauma work and medicine by reverse-engineering the chronic effects of trauma on the nervous system and body on a cellular level. Dr. Aimie’s personal life experiences lead her into trauma therapy training, first for her adopted son, and then for herself. A unique lens for understanding trauma has come out of it, joining the two worlds of neuroscience and trauma therapy uniquely. It became the thread that ties it all together in a way that clinicians and patients find understandable and easily applied within their daily life. Dr. Aimie offers science-based solutions on how to rewire the nervous system with The Biology of Trauma. Accelerating the healing journey through recovery to resilience, presence, and aliveness. Dr. Aimie is the founder and CEO of Trauma Healing Accelerated, offering her foundational online course: “The 21 Day Journey to Calm Aliveness”, which is an experiential journey into the nervous system that is open to all as well as her 8 module certification course for practitioners, “Biology of Trauma” that teaches the protocols of addressing The Biology of Trauma on the different systems of the body. Questions we answer in this episode: What is the Difference Between Stress and Trauma? Why is Trauma Biology and Not just Psychology? How can you Recognize Unresolved Stored Trauma? When does Trauma Starts for Most People - the Current Pandemic of Insecure Attachment What are the effects of stored Trauma in The Body? You refer to a Biology That could get People Stuck on Their Healing Trauma Connect with Aimie: https://www.traumahealingaccelerated.com/ Dr Aimie’s 21 Day Journey: https://www.flippingfifty.com/traumahealing Connect on Social: Instagram: https://www.instagram.com/draimie/ Facebook: https://www.facebook.com/draimie/ LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian-1b863244 YouTube: https://www.youtube.com/draimieapigian Other Episodes you may like: Turn Midlife Stress into Strength | Victim to Victorious Author: https://www.flippingfifty.com/midlife-stress/ How to Kick The Chronic Stress Cycle to the Curb || Women Over 50: https://www.flippingfifty.com/chronic-stress/ 6 Common Sense Steps for Health from Uncommon Motivation: https://www.flippingfifty.com/commonsense/

Jan 10, 2023

If you want to burn off body fat there are a few things you have to know. Very possibly there are a few things you need to unlearn. In this episode you’ll hear me ask my guest these questions: Are Keto and Fasting good for Midlife weight loss? We are going to unpack the science of weight loss, specifically fat loss, and Stu’s recipe for success with his clients. We look at the difference between metabolism and fat burning and make sure you’re running toward the right goal. And last, the secret sauce in this episode is mindset. Just how much or little does it have to do with your ability to reach your goals? We’ll dive into that too. Collectively you’ve got 60 years of experience on this podcast. Listen in, listen up and let’s start having a fat burning mindset. My Guest: Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping people put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. Stu struggled with anorexia in his teens. And when he overcame his eating disorder… he realized he wanted to help people create their perfect body in a healthy, sustainable way. Since then, Stu has helped thousands of people transform their body and empower themselves to create massive success in their lives. Questions we answer in this episode: Why does it get harder to lose weight as you get older and hit midlife? Listeners will ask about diets like Keto and Fasting? Do you find they work for midlife women? What's your secret sauce for easy and permanent weight loss? How did you figure all this out? What's the difference between metabolism and fat-burning mechanism? What do you find are the different needs between women who want to exercise more and love it, women who don’t exercise and need to start, and those who are exercising but in a way not working for them (maybe too much cardio) who want to lose weight? How does mindset affect your body? Connect with Stu: https://flippingfifty.com/stu Stu on Social: instagram.com/stuschaefer https://www.facebook.com/stu.schaefer.5/ Other Resources: Continuous Glucose Monitor: https://www.flippingfifty.com/glucose Monitor your FAT and MUSCLE when Losing Weight: https://www.flippingfifty.com/smart-scales

Jan 6, 2023

When you saw the title of this podcast, what was the first thing that popped into your mind? Like “Is it too late to lose weight? Too late to go back to school? Too late to be a lawyer? Is it too late to find love? To climb Mount Everest?” What would be your end to that question? As you think it over, there are some reasons why you may come up empty handed…because life is pretty good right now. We’ve all been raised (those of us who are 50 or more!) to not ask, not put yourself first, and not have that on your mind. That it’s not good to want . My Guest: Sheree Clark is a Midlife Courage Coach, television show host, inspiring speaker and accomplished author. Sheree has written and presented on topics ranging from finding your passion to overcoming career burnout. Her Fork in the Road coaching practice keeps her busy working with clients one-on-one and in groups on creating an authentically fulfilling life. In her personal time, Sheree and her cat Lotus work on their yoga poses. Questions We Answer in This Episode: Why do you think it takes guts or courage to be your best version of yourself? Shouldn’t that be easy? How would someone know when they’re not living up to their own potential or living their purpose? How does a woman feel if she’s there? Do you think it’s ever okay to “settle” and to just be where you’re at, even if it’s not your ideal or vision? What would you say to someone listening who feels THEY are not at their best and they want more from life? Connect with Sheree: Talk Series for Midlife Women: https://flippingfifty.com/talk-series Free Talk Series January 16 – 31, 2023. Come find out how to thrive courageously in Midlife. Connect on Social: Facebook: https://www.facebook.com/ForkRoad/ Instagram: https://www.instagram.com/forkintheroadiowa/ Other episodes you may like: The Gratitude Podcast: https://www.flippingfifty.com/gratitude/ Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ Why It’s So Hard to Change Health Habits (and What to Do): https://www.flippingfifty.com/change-health-habits/ Proof It’s Never Too Late (and How to Do It): https://www.flippingfifty.com/never-too-late/

Jan 1, 2023

Your best 2023 will be no accident while it might include surprises and serendipitous wonder. On this day, in this month millions set goals, resolutions, and I don't. I've believed and witnessed that SMART goals are dumb since 1984. The older adults get the less they set them because the more they know they don't work. SMART goals have never ever included the obstacles and the path back on track when you hit them. And this has been my way around empty goals and unfulfilling resolutions since 2000. I've been offering this as a health and life coach since then to my clients, students, corporations, retreats, and to staff members of agencies I led. It's been a lucrative workshop and an activity I do myself. Then I stare at what I learned by doing it with wonder. I know at a glance what I loved and what sucked my energy dry. I know what took up time and that I wanted to force results from that only frustrated me. And so here it is, the longest podcast I've ever recorded, where I've tucked in my favorite intention-setting best year plan ...for FREE. My Intentions for Today and Best 2023? I woke at 5:50 am this January 1 and had NO intention of doing this. For the first time in many years though I wasn't offering or hosting a New Year's workshop, coaching session or workout. And I had no plans to do so. And what a waste. So I'm sharing this for your best 2023. My ask of you is that you help spread the word about this podcast. Or if you're a fitness professional, I ask you to share She Means Fitness Business with fitness & health coaches. What Kind of Best 2023 Might Be Ahead? From this year planning workshop, I've had clients/students realize that a relationship they thought they wanted isn't and they've found the freedom and joy they wanted.. elsewhere. One student realized her dream of doing something other than her present career was still calling her after decades so she went back to school. Others just realized their values were far different than the tangible goals they thought they should be setting, and because of changes began to not only love work more but make more money doing it. A few things I'll ask: [12:20 What happened in 2022? What disappointed you in 2022? 44:40 What roles do you play? 1:02:00 What is your self-assessment of your dimensions of wellness? Are you a member? You'll find I'm emailing you... with the workshop playbook. It looks like this: If you're not yet a member... the doors are open right now.. and close on January 5. Monthly and annual membership options are available. If this workshop episode was valuable for you, I would so appreciate you sharing the podcast with your friends and relatives to spread the word and help us reach our goal of helping one million women in 2023.

Dec 30, 2022

In this top 10 podcasts 2022 edition I will countdown Letterman-style (he’s from Iowa, of course)! Show notes will have the links to each so you can listen easily. Find those at /top-10-podcasts-2022 Starting with number 10 and working our way up, here are your Top 10 podcasts 2022 for the Flipping 50 show. #10 How chronic inflammation can interfere with your best life after 50! Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. https://www.flippingfifty.com/chronic-inflammation/ #9 How to Eat for Strength Training for Women One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight. https://www.flippingfifty.com/eat-for-strength-training/ #8 Intermittent Fasting for Women | Health & Wellness | When Yes When No This episode is all about Intermittent fasting for women in midlife. I’ve got one of the most globally recognized experts with me talking about the what’s the whys and the whens… as well as the when not to’s. If you’ve dabbled, you’ve shunned it, you’ve been tempted… chances are you still have some questions. We’ll answer many here in our discussion. https://www.flippingfifty.com/intermittent-fasting-for-women/ #7 Why Menopause Weight loss is So Hard and How Your Brain is Taking Over Weight loss is so hard! I’ve heard that a million times. But why can’t we crack that code? Well, my guest today is sharing how your brain has hi-jacked your weight-loss wishes and what’s working against you. She’s also got a solution. And trust me you do not want to miss it when I ask her why she’s doing “this.” Her story is a must-hear. If you think no one understands your relationship with food or disordered eating, stay right here. Spoiler alert – I’ll give you two take-aways from this episode: Planning ahead is a must. Automate eating. And that’s just because there’s so much more juicy content inside. If you’ve said it, weight loss is so hard, this is for you. https://www.flippingfifty.com/weight-loss-is-so-hard/ #6 The Missing Link in Weight Loss for Women Over 50 Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50. My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) https://www.flippingfifty.com/weight-loss-for-women/ You’ve got endurance! You’re halfway through this list of top 10 podcasts 2022! Hang in there! I’d love to know… have you listened to them already and would these have been YOUR vote too? A little inside intel - we’ve had this convo behind the scenes that in fairness to my recent guests and podcast episodes we need to do this in June too for the past 12 months. We did weight some of our recent episodes in such a way that we didn’t ignore those that just haven’t gotten enough time to have downloads yet. Even so.. Episodes from last week, just won’t have had the chance to prove themselves yet!! OKAY.. enough halftime show, on with the top 10 podcasts 2022 edition!! #5 Fat Loss in Menopause: It’s Not What You Think If you spend half a minute on social media, you could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise. You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future. This episode explains the interaction of your hormones on your fat loss efforts. Whether it’s isolated to belly fat for you or it’s an overall inflammatory response meaning you carry extra weight throughout your body, this is for you! https://www.flippingfifty.com/fat-loss/ #4 Perfection Detox for the Mindset of Midlife Success Need a perfection detox? Or have you shed that skin already? No matter where you are, this message resonates with women over 50. Even younger women are tired of being tired in pursuit of something they know they can never have, be, or enjoy. In this interview episode, my guest shares her own journey through perfection detox. I think you’ll be able to relate. We’ve talked liver detox, electronic and digital detox, so why not perfection detox? This interview with fitness icon Petra Kolber was so much fun. A sucker for an accent it was awesome for me, and she’s a lovely person as much as she is talented and living the follow-your-dreams not your same-old-road advice we often hear but may be reluctant to do. https://www.flippingfifty.com/perfection-detox/ #3 You Ask Libido and Hormone Balance Questions: Dr John Gray Answers Libido and hormone balance questions were at the top of the list for our community members. Today you want to plan a long hike. Take us with you. Then share it with a friend and listen together after they listen. If you’re listening for yourself, you’re still going to want to hit replay. What I love as much as anything about this episode is that Dr John Gray became popular in the 80’s and 90’s. Today, in 2022, he got lit up during this episode. He is still as passionate and purposeful about what he is doing as ever. My wish for myself and for you is that we all have that kind of purpose-driven passion in our lives for as long as possible. If you’re familiar with the Mars and Venus books you’ll love this. If you’re not, you’ll want to read them! https://www.flippingfifty.com/libido-and-hormone-balance/ #2 Questions About Gaining Muscle and Strength for Women Over 50 Recently I shared a study about the loss of muscle (sarcopenia) during menopause and since, questions about gaining muscle and strength over 50 have been pouring in. In this Q and A episode I’m answering them. They’re split, about half are about exercise and the other half are about the protein that you seem to know you need. There’s confusion about how to juggle intermittent fasting, getting enough protein, and whether fed or fasted exercise is best for gaining lean muscle. I’ll try to answer many of your questions. I by no means think this is a one-and-done episode that will eliminate any questions! https://www.flippingfifty.com/gaining-muscle-and-strength/ #1 More Strength, Less Cardio in Menopause & Beyond More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition. This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t. Stacy is renowned for her tagline, Women Aren’t Small Men. We’re singing the same song, as we at Flipping 50 tell you, you’re not a man, a mouse, or a young woman - not even younger you - so exercising for the hormones you do have now will make all the difference to your results now and those you want for decades. Many thanks to Dr Stacy Sims not only for this interview episode, but for the work she’s doing to help women grow older stronger. https://www.flippingfifty.com/less-cardio-in-menopause/ There you have it, our Top 10 Podcasts 2022 edition! Thank you for listening! Thanks for sharing your comments and rating! I’d be so grateful for an iTunes rating if this was helpful for you. Thank you for Leaving a Rating in iTunes! https://podcasts.apple.com/us/podcast/the-flipping-50-show/id903871206 Other Episodes You Might Like: Top 10 Podcasts for Menopause Health & Fitness in 2021 https://www.flippingfifty.com/menopause-podcasts/ Top 10 Flipping 50 Podcasts of 2020 https://www.flippingfifty.com/top102020/ Top 10 Most Popular Flipping 50 Podcasts of 2019 https://www.flippingfifty.com/most-popular-podcasts/ Flipping 50’s 10 Most Popular Podcasts of 2018 https://www.flippingfifty.com/most-popular-podcasts-of-2018/

Dec 27, 2022

When your workouts aren’t working, and you’re doing them , it’s so frustrating. There’s the question of, is it you? Are you not working hard enough? I’ll share with you that in 40 years, when clients have hit plateaus, those clients who are doing the work, it’s most often not for lack of effort. So, let’s stop pointing the finger at you doing anything wrong. Instead, this post is intended to support you through making changes that will get you back on the road to success. Workouts not working? Or you hit a plateau? Women in midlife will need to change things up as hormones change! Because you’re more susceptible to the negative effects of stress in midlife, reducing the work, not increasing it, can work wonders! Try that reset or any of the 4 other tricks I use with clients and in all our Flipping50 programs to boost lean muscle and fat loss again. Here are 5 solutions I use for clients whose workouts aren’t working. In fact, I plan these in the Flipping 50 programs, like STRONGER programs, so that we’re mixing it up regularly enough a plateau doesn’t happen. 5 Things to try when your workouts aren’t working How to use these: listen to all of them. Prioritize based on the one that feels like the greatest need for you. Start there. Be sure to follow through. Stick to changes for 3-4 weeks, or at least one in the reset example. You want to commit to doing it consistently before ruling it out and not working. Keep these in your “back pocket” so you’ve always got a plan if and when plateaus happen. Try a Reset A week or even a month of truly cutting back may be in order. That alone can boost your progress by reducing inflammation caused by excess stress if you’ve been doing everything and still don’t see results! Take a week and just go for a walk daily. Maybe a yoga session, a little core exercise. Nothing more. It’s not intuitive but in our membership it’s one of the first things we suggest everyone do. We call it Restore Before More. Don’t worry, we want you to get back to lifting and to HIIT when you feel better, but a break may be just what the body composition ordered. Change Your Weights If you’re used to always going heavy, lighten up. If you’re used to light, try heavier. Your body may need a new stimulus. Slow it down! If you’re used to going faster slow it down – a lot!! Tempo training is amazing for offering overload and reduces the need to go heavy. Try lifting in 4 counts, holding for 2 and lowering for 4. It can be a game changer! Speed it up! Alternatively, try lifting as quickly as you can, while still being under control. That’s using power, strength + speed. It’s been proven to boost bone density more than slow and to boost energy expenditure during a lifting session more too! Sleep a Little More! I know... sleep can be elusive for women in midlife but it’s when your body supports your exercise by repairing and aligning your hormones – testosterone, growth hormone, and cortisol to work with you, not against you! Other Episodes You May Like: 3 Steps to Gain Lean Muscle in Menopause: https://www.flippingfifty.com/gain-lean-muscle/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/ Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ Resources Mentioned in this Episode: 12-Week STRONGER program: https://www.flippingfifty.com/getstronger YouTube videos echoing these choices: https://www.youtube.com/flipping50tv Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Flipping 50 Membership: https://www.flippingfifty.com/cafe

Dec 23, 2022

Is it too late to gain lean muscle in menopause? No. Is it harder to gain lean muscle in menopause? Than it was when you were at your peak muscle in your 20s, yes. Shouldn’t I focus on fat loss first? No. To gain lean muscle … so you look better, feel better, and do life better there are some things you need. You’ll need to understand the balance between the right exercise, the right recovery, the right total calories and total protein and the type and timing of exercise and protein during menopause. Women get nutrition wrong. Most often if they’ll do the exercise, they get hooked. But the exercise alone is going to take you only so far. As you’ll hear more this year, if we consider strength training, protein, or supplements, the greatest of these is strength training. You’ve got to lift. AND if you want it all as so many of us do, you need to integrate the work, recovery, and nutrition. There are thresholds for many of these. They don’t call it exercise prescription for nothing. The protein and the exercise both have a dose-response component. In this Episode: What Exercise it Takes to Gain Lean Muscle What protein it Takes to Gain Lean Muscle Overall Calorie Truths that Favor Lean Muscle Questions I’ll answer: What strength training protocols actually work? How important is protein in the more muscle-less fat equation? What is the importance and difference between Essential Amino Acids, BCAA, and leucine? Could you be eating too little to gain lean muscle even if you’re lifting? Science: Studying a group of postmenopausal women who had not been strength training at least 24 weeks prior, researchers showed that twice weekly strength training for 8 weeks [even with a higher repetition range than traditionally associated with strength] increased (Grzyb et al, 2022) : Lean muscle mass muscle strength muscle endurance The twice weekly protocol is advantageous for menopausal women because the need for honoring cortisol and adrenal health during a time when women are more vulnerable to the negative effects of stress. Without adequate recovery time, breakdown of muscle is significant enough during exercise (combined with lack of sleep, stress, low energy diet) that lean muscle gains would likely be lower with greater frequency of exercise. To prove there were no dietary changes, subjects submitted 3-day diet intakes before and after the study to confirm no dietary changes occurred. Muscle Protein Synthesis and Muscle Protein Breakdown Muscle protein synthesis slows down after a meal so it’s wise to consider regular meals and a possible snack of a post-workout smoothie to boost protein intake. Try getting four high protein meals to help you achieve adequate protein. Hit 30 grams at least at each meal. If you can consume more, the increased need in older adults has been proven. It takes a 70yr old man consuming 40 grams of protein post workout to achieve the same muscle protein synthesis as a 20yr old man. Try these options to increase your protein intake. Example 1: a pre-workout simple shake post workout smoothie or protein-rich breakfast Lunch Dinner Example 2: Breakfast smoothie Lunch Mid-afternoon smoothie Dinner Should You Supplement? The amino acid leucine is particularly important. However, I don’t suggest jumping to BCAA supplements. If your diet isn’t adequate you can’t out-supplement a diet poor in protein. I recommend if you’re not consuming a diet rich in all 9 essential amino acids, you start with EAA supplementation first. (My recommendation is in flippingfifty.com/resources) Getting about 5 gm of leucine per day – if you’ve got two meals with six ounces each of turkey, beef, salmon, cod or tuna, you’ll hit that. Previously, I’ve shared American College of Sports Medicine's recommendations that before or after workout supplementation are both beneficial. Doing both if you eat a high-quality adequate calorie, adequate protein diet may not be “more” helpful. However, if you’re a hard-gainer or older, the ACSM review of literature did recommend both may be helpful. Are You In Too Big a Calorie Deficit to Gain Muscle and Lose Fat? During periods of excessive dieting and low calorie intake, the body favors protein breakdown. Yes, you heard right. Fasting and lifting may backfire. It’s not helpful for midlife and older women who want to gain lean muscle, strength, and optimize body composition. Signs it’s happening for you? You’re tired all the time. You don’t recover from workouts very quickly. There’s no desire to exercise. Your mood and sleep are both meh. Calorie In a calorie surplus with adequate protein dosed throughout the day, you will much more easily gain lean muscle. During this time, you may not be shredded. However, that term is really best reserved to those bodybuilders dieting down (unhealthfully) to reach a stage weight (and then all too often binge on a Big Mac afterwards). You can shift periodically to a lower calorie diet, alternating the surplus with keeping it even. Note that you can gain strength with a calorie deficit. That is if you’re not a midlife woman already under stress adding more stress by lacking fuel. But you won’t gain lean muscle – which in the end actually improves your metabolism, energy, and round the clock fat burning. If you’re ready to take the first step or a step to regular strength training, confidence, and energy, click to the STRONGER program to learn more. Link in the show notes. Questions ? Leave them below. Reference: Grzyb, Karolina1; Candow, Darren G.1; Schoenfeld, Brad J.2; Bernat, Patrick1; Butchart, Sara1; Neary, J. Patrick1 Effect of Equal Volume, High-Repetition Resistance Training to Volitional Fatigue, With Different Workout Frequencies, on Muscle Mass and Neuromuscular Performance in Postmenopausal Women, Journal of Strength and Conditioning Research: January 2022 - Volume 36 - Issue 1 - p 31-36. doi: 10.1519/JSC.0000000000003422 Other Episodes You Might Like: 3 Habits to Change to Stick to An Exercise Plan: https://www.flippingfifty.com/stick-to-an-exercise-plan/ Older, Faster, Stronger: https://www.flippingfifty.com/older-faster-stronger/ Your Fitness Your Relationship After 50 | Stronger in Both: https://www.flippingfifty.com/your-fitness-your-relationship-after-50-stronger-in-both/

Dec 20, 2022

What is the optimal exercise for bone density benefit? A question you may be asking. A question I recommend you ask as you think about your own urgency, current status, past exercise history, and risk of fracture. Heavy Strength: 10 or Fewer Repetitions Yet not all women over 40 can. Limited by co-existing conditions, occurrence of new, or problems with previous injuries there may be a point where you need to define the heaviest healthy range of resistance training that you’re able to do. Note: More repetitions with lighter weight is a positive influence for muscle and for strength as long as the temporary muscular fatigue is reached. It does not have the same level of positive impact on bone. Power Training Training with power has been proven to outperform bone density benefits compared to slow controlled lifting and lowering. An added benefit of using power is that it can be done (and should) with lighter weight for safety. For instance, a heavy weight at 80% of a 1-rep max is equivalent to 10 or fewer repetitions. (We would never test a woman at risk for osteoporosis with a 1-rep or a 3-rep max test and risk injury. Instead, the correlation is proven consistently and if we can get a woman to find true fatigue at 10 or fewer repetitions, we have enough evidence to believe she’s at adequate stimulus). That said, again, injuries – or feelings of vulnerability for injury - may begin to surface for women as they approach this weight. So, the addition of power allows – actually demands- a reduction of that weight to a point you feel more comfortable controlling it and are able to quickly lift the weight, decelerate, and lower under control. This addition of power has been shown to be slightly more beneficial to both bone density and to metabolism in women in menopause. (Referenced in my book You Still Got It, Girl! ) It's also a must that women begin with lighter weight and higher repetitions to build a foundation. Focus on bone density can’t be an isolated venture. Your muscle is fairly resilient. Your joints, ligaments and tendons need a much longer time to adapt. Over at least 8 weeks, making it months before a woman is ready to “go heavy” or can identify where she needs to be for safely lifting is intelligent exercise. Women in midlife have a tendency toward injury as a result of fluctuating hormones trending down. Surges and dropping estrogen levels increase injury risk in ways that may heavy lifting optimal and make other types of activity like high impact exercise (also beneficial for bone density) higher risk of injury. Chances are that as a woman in her 50s or older, you sailed through your exercise life completely unaware of the influence of hormones that made certain weeks of your cycle perfect for lifting heavy but terrible for bootcamp moves and rapid change of direction. You had no idea that simply walking and doing yoga during certain weeks would have accelerated your fitness level and boosted your energy instead of being trained and drained Yoga Exercise for Bone Density Yoga improves bone density… and continues to have influence over time. Twelve exercises, each done for a minute, and one of them the corpse pose where a yogi is literally laying on the ground, have been proven to increase bone density. The research continues on yoga and my advice is proceed with caution. While it’s easy for me to accept upper body weight bearing poses have a positive bone benefit in upper body specifically, accepting static poses performed one minute each have more bone density influence that high impact weight bearing activity or weight training is challenging. I also recommend you understand the connection between stress and both sarcopenia (muscle loss) and bone mass as a result. We need muscle to pull on bone, to improve our ability to do the things that enhance bone density. Stress and the cortisol from it are in direct opposition to those goals. The continuum of exercise influence is something we must consider. For an inactive woman beginning yoga, there will be more bone influence than for an avid exerciser regularly jump roping and lifting heavy weight. Will yoga poses also help the avid exerciser, potentially yes, in specific ways that the other activity does not. But it’s not going to have more influence on hip or spinal bone than does the other activity. If your exercise time has room for it, I say include it all. Mobility and balance benefits are important to us all. Weight Bearing Exercise All weight bearing exercise is not equal when it comes to bone density benefits. All weight bearing exercise may not be possible for all individuals. A recent YouTube video I created demonstrated 14 moves for bone density from least to most ground forces. That is, from lowest beneficial bone density to greatest bone density benefit. Any individual watching my follow along and find a division between one exercise being doable for them and the next being too high a risk for other conditions. Not all exercises in the progression will work for any individual. And that is why we do a comprehensive blueprint for you at Flipping 50. Additional low-level activity is not supportive of positive bone density increase. That is, longer walks don’t improve bone density over shorter ones beyond a baseline gain. There is no more more Minimum Effective Stress after initial adaptations. Likewise with runners. In fact, longer endurance running or chronic cardio can be more muscle-wasting and if it creates a smaller frame can have the opposite effect on bone. The same is true of higher repetitions with lower weight. The threshold of stimulus direct to bone is minimized. That said, walking and weight training to muscle fatigue and many activities without direct bone stimulus are wonderful and effective exercise. It’s key for you to determine your highest priority. Begin with a slow and intelligent progression to the goal or to the point where you’re limited and find your personal safe threshold of exercise. “Just Walk” Advice Fails You Though walking is indeed weight bearing exercise and is a beneficial step in beginning more bone-specific beneficial exercise, it’s not enough. If you are able to do more and bone density is your goal, you need to see higher impact and include weight resistance exercise. Safety Concerns If you have results of your bone scan, hopefully you’ve reviewed these and know what your status is, whether you’re still losing bone or have stopped it. You should get based on your numbers an indication of your fracture risk. That together with medications you may be taking, lifestyle habits you’ve had in the past, and your current fitness status (balance, posture, coordination, reaction skills, strength) should be used to consider your personal start. If you’re apparently healthy, active, and yet have discovered you have low bone density from a scan, you shouldn’t necessarily stop activities you have been doing. You will want to get more specific with how you prioritize your exercise time to improve your exercise influence on bone. Many ask, “ Can I do that if I have osteoporosis?” The answer today is, with a trainer or medical exercise specialist aware of osteoporosis concerns, you’re much more at risk not exercising than exercising. Bootcamps with all populations and ages, featuring abrupt movement, frenzied pace, are likely not your ideal exercise. Thoughtful programs including high impact and high intensity, as you are ready, have recently been proven to be safe, effective, and enjoyed by menopausal women with osteoporosis who had not previously been exercising. Summary of Exercise for Bone Density: 10 repetitions or fewer are correlated to bone density stimulus Use of power in strength training has been shown to outperform slow controlled in both bone density and energy expenditure for boosting metabolic changes Weight bearing with highest impact safely possible performed 4-7 days a week 20+ repetitions 3-4 times is most beneficial Walking speeds lower than 3.4 mph don’t have a positive impact on bone density Higher levels of walking (or running) is not further boosting bone density Additional Resources You May Like: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Bone Density Supplement Safety & Osteoporosis: https://www.flippingfifty.com/bone-density-supplement-safety/ 14 Weight Bearing Moves for Bone Density | Osteoporosis Prevention: https://youtu.be/Q4cDTMHWP6Y 12-Week STRONGER: https://www.flippingfifty.com/getstronger 12 Yoga Poses for Bone Density: https://www.instagram.com/p/ClJdQfBJwD9

Dec 16, 2022

Could it be gaslighting? Do you feel ignored, overlooked, or unheard related to a medical issue? How would you define gaslighting? My guest today discusses the trending term. And unbeknownst to her or I we discuss menopause, the Boomer generation, new choices, and even scope of practice for health coaches. My Guest: Andrea Nakayama. As the host of the 15-Minute Matrix Podcast and the founder of Functional Nutrition Alliance, Andrea is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health. Questions we answer in this episode: What is gaslighting? What is medical gaslighting? When does it happen? How do you advocate for yourself when it happens? Connect with Andrea: https://www.fxnutrition.com/about-andrea/ Connect on Social: https://www.instagram.com/andreanakayama/ Other Episodes you may like: Women’s Health Mismanagement: When You Can’t Fire Yourself: https://www.flippingfifty.com/manage-health/ Find Your Power, React Less and Raise Up More: https://www.flippingfifty.com/in-your-power/ Menopause and Immunity: Women’s Health for Today: https://www.flippingfifty.com/menopause-and-immunity/

Dec 13, 2022

Building muscle after menopause is not only possible, but also necessary! Synopsis: Unless you’ve been a bodybuilder, or avid weightlifter and eating a high protein diet, and dialed both those up during perimenopause, chances are you have lost muscle tissue since your 30s. That means a loss of fat burning potential and a slower metabolism. The most powerful positive impact of muscle on your postmenopausal health is the ability it allows you to burn more calories at any activity around the clock. Another positive super power of muscle is its ability to control blood sugar levels. With more muscle, you would have better blood sugar control thanks to the muscle being a bigger bank to store sugar for energy later. Without it, you only have the liver, which can easily become “full” and overloaded, leaving blood sugar levels higher longer. During those times you’re driving inflammation up and storing fat. Questions We Answer: Building Muscle After Menopause Takes Focus Without consciously paying attention to preserving muscle at least, and gaining muscle at best, you may have “exercised” but without measurable results. That brings me to something we have to first address… measuring. I’ll link to three unique smart scales to choose from. I believe everyone should have one at home. Weight is inconclusive and can lead you to believe you’re making positive change. In fact, weight loss that is a high percent of muscle is a detriment to your metabolism and ability to burn fat. To gain muscle postmenopausal (and better yet, during or before so you’re simply adjusting your dose of exercise as you proceed through menopause) you have 5 ingredients. These 5 items are crucial and… it’s like love, faith, and charity.. the greatest of these is… See if you can guess. 1) Lift weights 2) Eat protein 3) Take EAA 4) Sleep 5) Recovery between sets, workouts, stressors Lift Weights To muscular temporary fatigue Multiple sets Heavy is best, but if you’re limited by conditions or joints, light and more reps More is not better. Hearing people say, I lift weights every day or 4 days a week, is not a good thing. In midlife and beyond the need for recovery ramps up as quickly as does the need for a stimulus that surpasses what younger you needed. Eat your ideal body weight in pounds in grams of protein a day. Dosed in at least 30 grams of protein each meal or snack Bookend your workouts and continue consciously boosting for 24 hours after Exercise fed If you’re not getting adequate dietary protein, supplementing with EAA is a logical first next step. To reduce confusion on supplementation, BCAA and EAA are not the same. A select few amino acids are classified as BCAA. If you’re supplementing because you’re not consuming enough through food alone, you need all of the EAAs, not just BCAA. If you’re of body builder status, eating protein around the clock, hitting your number with high quality protein, then supplementing with BCAA may be something you want to consider. The one amino acid that seems to always outweigh others for muscle gain is leucine. While you can get adequate leucine in meals (at least 2.5 ideal and at least 5g/day) if you’re eating animal-based protein, it’s not reasonable to expect you will with plant sources alone or even heavily reliant on plant sources. Sleep is queen of recovery and if you’re not, your cortisol, testosterone, and growth hormone all suffer. These are a part of your team for muscle building. Cortisol acts to break down muscle. After a single night of sleep deprivation, your body is working against you. If you’re a push hard through no matter how you feel woman…. It’s likely worse. Chronic cortisol issues, whether high or too low are not the Goldilocks you need. Testosterone and Growth Hormone are both crucial hormones for muscle growth (or preservation). They’re released in deepest cycles of sleep. So, you’re woken up regularly by menopause, low blood sugar, an aging dog, teenagers, or a snoring partner? You’ve got to take steps to solve this one. Whether that’s sleep apnea machine, a different bedroom, select nights when you can catch up on sleep or it’s a focused menopause sleep plan, make it a priority. Recovery, or Rest, Occurs in multiple places: Between sets (even repetitions) Between workouts Between all stressors The Mental Game of Gaining Muscle vs Losing Weight Flipping 50 offers a 12-week strength training program built for women in menopause. Nowhere in the description of it does it promise weight loss. However, there usually is a change of body composition and of inches, even if not in weight. Yet occasionally a woman will say, because of decades of conditioning that exercise burns calories and the reason to do it is weight loss, will say, “I haven’t lost any weight, even though I feel stronger and my clothes fit differently. A little disappointed.” I want to point out that this is both ridiculous, and not your fault. The positive changes are minimized and the power of a number on a scale giving false indication of fleeting success takes over. It will take time, perhaps a lifetime, if you let it and don’t decide to change it. I have worked with clients who are stuck with the way they think about themselves and don’t even choose to change it but can’t understand by thinking of themselves the same way, they can never change their results. Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do. Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do. -Debra Atkinson, 38-year Women’s Health Coach, Founder of Flipping 50® Will any of us die wishing we’d maintained a certain weight? Will we lie on our death bed with regrets about that and be glad for all the hours of deprivation and trying to diet and exercise into something we’re not ever going to be happy achieving? I think not and I’ll let you answer for yourself! What’s Most Important for Building Muscle After Menopause? If you change just one thing? Start weight training. If you’re weight training without a menopause-specific plan matched to your need, start. Researchers on muscle, longevity, protein, agree the importance of protein is high, however, the greatest, among resistance training, protein, and supplements is resistance training. (provided there is adequate recovery). Other Episodes You May Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/ Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ Flipping 50’s Ultimate Recovery Day Guide: https://www.flippingfifty.com/flipping-50s-ultimate-recovery-day-guide/ 5 Mindset Shifts for Better Fitness in Menopause: https://www.flippingfifty.com/mindset-shifts-2/

Dec 9, 2022

I say calendar girls and you think…? Unless you’ve watched documentaries recently, it’s not likely what you’re thinking. Synopsis: The love of dance and glitter bonds an unlikely group of 60-plus women in Southwest Florida – the Calendar Girls. But under the veil of fake lashes and unicorn horns lurks the deeper truths of what aging women face within society. Sisterhood, love, loss – all come into play in this uplifting film about trying to age on your own terms and refusal to become invisible. My Guests this Episode: Calendar Girls premiered at Sundance this year, and has since then played at over 40 festivals all around the world and opened theatrically in the US this year. The film is made by first time-filmmakers Maria Loohufvud and Love Martinsen from Stockholm, Sweden. Questions We Answer in this Episode: First - why this film, how was the idea for this documentary born? Why you - why was it important for you to share? What is your purpose and mission in producing it yourselves? What have you learned from the movie’s reception? What was your creative process? You told some personal stories within - were the actors actually the members and the family members real people or representatives, and how did they feel about telling the story ? What’s next for you? Does the story of the Calendar Girls have life beyond this group now? Connect: www.calendargirlsfilm.com https://www.instagram.com/calendargirlsfilm/ https://www.facebook.com/calendargirlsfilm/

Dec 6, 2022

Have you heard of MELT? Today is your day. If movement doesn’t feel good, if you’ve foam rolled yourself to the painful tune of oohs and ahs but don’t feel better, then this episode will make it make sense to you. My Guest: Sue Hitzmann, MS, CST, NMT, is an internationally recognized neurofascial science & research educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society. She’s the founder and creator of The MELT Method, a simple self-care technique that addresses the missing link to pain-free living – hydrated, supple fascia and a stable, balanced nervous system. She’s authored two bestselling books, and is the CEO of Longevity Fitness Inc., an online consumer and professional education business. Questions we answer in this episode: What's fascia? What does fascia do and why have you dedicated your career to it? Fascia as related to cellulite How does it relate to hormones? What is melt? How can MELT help women through menopause? Connect with Sue: Www.meltmethod.com Code: FLIPPINGFIFTY for 15% off Follow Sue on Social: https://www.instagrem.com/meltmethod https://www.facebook.com/meltmethod https://www.youtube.com/meltmethod Sue’s books: The MELT Method MELT Performance Other Episodes You Might Like: Myths, Causes, and Solutions for Back Pain: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ Osteoarthritis Exercise So You Can Move Pain-Free: https://www.flippingfifty.com/osteoarthritis-exercise-tips-move-pain-free/

Dec 2, 2022

In 2014 I moved from Iowa to Colorado and ultimately to a home positioned at over 8000 ft. While I looked at the Great Divide from my window and felt it was so worth it, there were days I couldn’t wait to close my eyes and go to bed. I caved in to high doses of Advil at times. I tried CBD rubs, ice packs, heat, and my massage gun. When I didn’t feel like my brain was running into my forward I’d try yoga, or maybe swimming to ease the tension that built up in my neck and shoulders. I’d go have a massage. But often the headaches would stay with me for a few days. I attributed them to high altitude. I know better than to be dehydrated and that wasn’t it. Barometric pressure changes? Maybe. But I never did find the root cause or tie it to hormonal change. If you know this kind of frustration, or know someone who does, my guest Dr Meg Mill has some insight. My Guest: Dr. Meg Mill is a Functional Medicine Practitioner, bestselling author, podcast host and speaker. In her virtual Functional Medicine practice, she works with patients worldwide to heal the root cause of their health struggles through advanced diagnostic testing and personalized support. She has been seen on Fox News Channel, ABC, NBC, CBS, CNN and in Reader's Digest, Health Magazine, and has appeared on many podcasts. She is particularly passionate about helping people end headaches and migraines, increase energy and restore mental clarity without drugs or overwhelming protocols with her proven E.A.T. Method. Questions We Answer in this Episode: Why are you particularly passionate about working with people suffering from headaches? What is E.A.T. ? What are the various types of headaches and how do they differ in origin, intensity or length? How would you as a Functional Medicine Practitioner treat someone differently than if they were to go to their conventional practitioner? What are some things people who suffer from chronic headaches or migraines can do to help them find relief right now? How does stress play a role in chronic headaches? Do you have any advice for women who suffer from hormonal migraines? How do surroundings contribute to headaches? Connect: www.HelpMyHeadaches.com for the free guide https://www.megmill.com Instagram: https://www.instagram.com/drmegmill Facebook: https://www.facebook.com/drmegmill

Nov 29, 2022

Have you accepted your chronic symptoms as your “normal” simply because there were no answers when you sought help? Let’s put an end to that right now! One of the reasons I so often hear, “what I used to do that worked doesn’t work any more” is not just a shift in hormones, it’s that some chronic symptoms you may have settled for are causing a domino effect on your health otherwise. It may be that something is interfering with your ability to absorb the nutrients you’re eating, or to supply your body with the necessary energy it needs for repair from exercise. In fact, if any of those are happening, you’ll soon after exercise begin regularly feeling drained instead of energetic even if you’re working with me on the right formula for you in midlife. If that hits home, this is for you. If you struggle with chronic symptoms and can’t get any REAL answers, get ready because Monica Hershaft is here and we are going to talk about why you can have normal labs when you feel so sick and why nothing you try has worked to get rid of those mystery symptoms! Please welcome best selling author, speaker and healer, Monica Hershaft! My Guest: Monica Hershaft is a holistic health practitioner specializing in Chronic Mystery Illness. She is certified in NRT, a holistic technique that identifies what’s interfering with the body’s normal function and hidden blocks to healing. Based in Scottsdale, Arizona, she runs a wellness center working 1:1 with patients and is a frequent guest health expert making appearances on numerous shows and podcasts. Monica is not just a healer, but she is someone who went through this herself and she knows exactly how you feel, how it impacts your life and how to help you. Questions we answer in this episode: Monica, tell us a little about your story and how you got sick and what you went through? I know you talk about the “5 layers of disease”…can you explain how and why a person starts to feel symptoms or get sick? Why do the doctors tell you nothing is wrong when you feel so sick and have chronic symptoms interfering with your life? What are these "blocks to healing" that you talk about and how does this happen to someone? What is a "blanket diagnosis" and what is REALLY causing those symptoms? I’m curious about who you treat, is it mostly women, even split - we’ve recently had an episode (I’ll link to it) discussing how women often don’t advocate for themselves, and don’t get second opinions, accepting feeling either less than 100% or the first treatment suggestion they get… so who do you see .. and how bad does it have to get before they find you? What chronic symptoms do you find women sweep under the rug? Don’t miss the last question I asked… where she asked you listeners Connect with Monica: https://monicahershaft.com Social links: Instagram: https://instagram.com/monica_hershaft_health Facebook: https://facebook.com/treatthesource FREE Immune Repair Food List link https://monicahershaft.com/food No matter where you are in the world, she offers 1-on-1 here in Scottsdale, and also an online program to serve those who can’t come to her. Other Episodes You Might Like: Women's Health Care Mismanagement: https://www.flippingfifty.com/manage-health/ 5 Ways to Prevent Alzheimer's Even if You Have the Gene: https://www.flippingfifty.com/prevent-alzheimers/

Nov 27, 2022

This gratitude episode in honor of Thanksgiving weekend is a diversion from for the holiday. Thanksgiving past. Ten years ago I enjoyed Thanksgiving, without my family, with 1500 new acquaintances at an all-inclusive buffet in Cozumel. That trip was the beginning of something very different for me. Changing the environment gives you a unique perspective that you may never have had time or ability to see otherwise. For me, it was revisiting something I’d considered doing much earlier but pushed elsewhere in the hectic and safe space of being busy day-to-day. It was 6 weeks later when I followed through on following my own dreams instead of talking about them. A year later, I was at the table with my family physically and not at all mentally. My son was home from his first semester of college for the week and we were with the usual suspects at a wonderful dinner. But I was getting scared. I’d already talked to a realtor about potentially listing my house. You see after that Ironman in Cozumel that weekend I took a couple days to dream and think about what I really wanted and how I really wanted to spend that huge chunk of time at what we call work. Change Don’t get me wrong, I loved every job I’ve had. I didn’t love all things about each one but from lecturing at a university I loved teaching college students about fitness, movement, and behavior change, to managing personal training department, hosting radio shows, writing articles and speaking on all kinds of stages about wellness and the impact on business, families, and lives… it’s been a dream to do it all. I just felt like I was meant for more. I found myself criticizing parts of our fitness industry. What’s the answer when you can see the problem? I think, it’s to do something about it. In National Treasurer, Nicholas Cage’s character says, and I believe he was quoting but I don’t know who, Those who see the opportunity to make something better, have the responsibility to make it better. So, nine years ago on this holiday I was scared. As scared maybe as I’ve ever been. At this point, I’d gone to a couple therapy sessions over the complete hornet’s nest of stress the past 11 months had been. From quitting my job, to starting my own business – or at least going all into one I’d pretended to be a business prior to that. My first two hours of therapy were also my last. Since I went to my second session and she said, there’s something I didn’t ask you at the first session that I need to… (I waited), Have you considered hurting yourself? On the way home, I laughed so hard I cried about the fact that that was kind of a big omission huh? We were done. I’d already pawned jewelry sadly to pay for Facebook ads at the time, which I’m certain I had no idea what I was doing. Recent Thanksgiving Past Many of my recent past Thanksgivings were different. I was the aunt at the table in Colorado, while my son celebrated with his dad in Iowa. Once I was in Arizona, and my son was out of school, he began celebrating here with me. So this is our third Thanksgiving here and we’ll be golfing both Thursday and Friday. It’s yet to be determined whether the golf or the Thanksgiving meal will redeem me for the other. But it’s a pretty sure thing one or the other will happen. I’ve already forgotten the rolls from the store and I’m not thrilled about grocery shopping the Wednesday before Thanksgiving. I may need to ask forgiveness for this one. This year, I have two families. Last week, through no intention or fault of ours, I lost access to Google accounts. And to 10 years of files, contacts, and of course my emails and calendar for last week. It was a tense four days. Perspective Gives Gratitude But it wasn’t… losing a dream I’d had for my life, a home, friends, and a community I loved. It wasn’t three years later being in the right place when my niece’s world fell apart; when real tragedy, not an inconvenience struck. My work family had me. And it worked out thanks to them. We mark holidays like the markings on a timeline. More than birthdays we have this entire collection of certain holiday memories that we pull out serving as the evidence of change in our lives. I do remember the elaborate and abundant spread my mother used to make. Once her mother had passed and our Thanksgivings were no longer over the river or at least two hours in a car to grandma’s, she began creating these amazing holiday meals. It began then in about 1988 and continued until about 2015. [Do we wonder how our relationship with food is so complicated then? Every memory of family – good or bad – often revolves around it!] But collectively, with holidays its more the benchmarks and the pictures of people who now have left an empty chair, and the growing need for more chairs at the table as families expand and change. Falling Apart and Coming Back Together I mentioned seeing my niece’s life fall apart. I want to be sure I let you know that I’ve also seen it come back together. It’s not the same. It’s a beautifully new life with new people to love and the always present memory of someone she did love. There’s hope in that story for all of us in how change happens and how parts of us may die while new parts of us grow, and others regenerate. You have enough heart for more. You have all the time you need. People begin running, lifting weights, golfing, and painting … in their late 40s, 50s, and 80s… and continue to do Ironman distances in their mid and late 80s, and lift weights in their 90s. We each have all the things we need – a mind, a body, and the thoughts and actions we take are choices that change us - in one way or in another. This Thanksgiving, I’m sharing a meal around a new table at a new house, with my son and his new now Dr. girlfriend with so much to be grateful for. Different. Still blessed. Even more grateful for all the days of the year I have to choose how I want to spend them, who I want to spend them with, and the people along my path and in my life now who make each day matter most. Exercise Gratitude The exercise is both a small and large part of what we do. It’s an anchor for inner strength. It’s training discipline -for you the discipline may be doing less and realizing that’s best, or it may be that you need to do more and find the strength or add the power or muscle-building protein to your diet. To optimally change an aging body and brain requires strength training optimally. Protein and perhaps supplementation, and perhaps HRT if you choose it, can also be a part. But at the base of optimal age is strength training properly. One Thanksgiving around a family table I asked my brother (who has been on varying doses of prednisone for years), if he was lifting weights. My mother piped in, “Why does he need to lift weights? He looks fine.” I think several heads turned my way waiting to see if I was going to implode. The generational difference. In her day, exercise was a means to an end, only to change the way we were unhappy or discontent with our bodies. Today, some of that lingers. How could it not? In you and I there is most likely doing x to get y… somewhere we’re not yet. Still though, more and more of us embrace the empowerment that comes in other reasons we exercise: Mood boost Confidence Resilience against stress Ability to physically do more for ourselves Improved sleep It becomes a source of pride in who we are. Much like other things in life: A family we’ve raised A business we’ve built Success in a job we’ve done well The pristinely clean car or uniquely decorated home we have What Would You Do-Over? I regret not playing golf consistently after high school. I played regularly again in my 30s for a few years and then became my son’s #1 fan, juggling work, home and that was all time allowed. And life this past decade has been full of other things too. So, each time I go to a lesson I feel both inspired and a little “behind.” My next-door neighbor has asked me to play, and I don’t feel “ready” to play in a ladies league. I haven’t yet made practice and play a regular part of my routine between lessons. But it’s the range fees and the lessons that keep me consistent. Without them I wouldn’t get these basics that remind me, “I’m a golfer” again.” And so it is with you, if you’re exercising, but not in a way that meets your needs, not consistently and you’re not doing a program built based on women just like you… not on men, young athletic men as much of the exercise science is… then the Flipping 50 membership may be right for you. Filled with 7 12-week strength programs each based on workouts sequenced for the optimal impact to muscle and bone with cues for the optimal safety and effectiveness.. there is nothing random or “YouTube-ish” about Flipping50 programs. No YouTube workout – even mine – give you the benefit of what you’ve done most recently and what you’ll do later this week in consideration of what you will do today for your workout. The older we get the more strategic we want to be about preserving and gaining muscle, bone density, and our brain health. There is no more effective exercise than strength training to change the way we age… provided it’s done correctly based on science featuring you, including: Adequate strength stimulus for muscle Adequate stimulus for bone Rest & recovery within workout sets and between workouts Includes components of power, balance, and mobility Imagine Your Thanksgiving Future Imagine 10 years from now. Imagine 20. If you stay on the same path you’re on now, will you lose 8-20% of your current lean muscle mass? Will you maintain it? Or will you gain it? And if you continue on the same path you’re on, will you lose 8-10% of bone mineral density each decade? Or will you experience more rapid loss if you’re in the menopause transition? What will future holiday gatherings look like for you? Will they be influenced by your physical health? For all of us in so many ways they will. A woman I recently did an interview with, a doctor, mentioned she went to a class offered at a gym with her spouse recently. She said, I did what I needed to do even if it wasn’t appropriate for me since we were doing it together. She went on to explain what that was … she said I took more rest when I needed it. I hope she also realized that women more than men need greater stimulus for muscle and bone. Results don’t come from moving in a frenzy and getting “tired.” It’s time that we all lose the ideas that we’ve gained over decades, unlearn and start fresh realizing, you need MORE stimulus than you’ve ever needed before, and while yes, more rest may be a part of it, it’s only a part of it. An older man also needs more recovery time… and so do 50% of 20-somethings. It’s not only recovery… it’s just everything. A mass workout filled with men and women of all ages, isn’t serving anyone of them without them knowing it. Make your own wish come true. There’s no wishbone required for this one. I’m adding an update, a PS, if you will to what I thought would be the end of this episode. They Left Too Soon Today I dropped kids off at the airport. I took myself off to the gym because while I’d been impressed (and okay, a little shocked) that my son and his girlfriend went for a walk yesterday morning before we left for golf… I did not. Other than swinging a lot and stepping in and out of the cart to stay on time in our 18 hole rounds both Thurs and Fr, I didn’t really exercise. And of course, that’s fine. We exercise regularly to have these easy misses when we’re busy and otherwise engaged. As it is, I still run a business and like to at least check in on things while I’m away or on holiday. But once back at home deep into chopping up leftover turkey for two unique soups (want one of the recipes? I’ll link to the Black and White Bean Turkey Chili in this episode: the other is inside our members area)… well, I put on the holiday music and realized I was having a tough time. The Empty Chair I couldn’t put my finger on it, but then realized I had this longing that I can’t satisfy. As much like a holiday song as it sounds, I long for the familiar face and place… that isn’t here anymore. And life is good, don’t get me wrong. Having the kids here for Thanksgiving was perfect, and it’s right that they’re going home to do a first Christmas at my son’s new home. How fun to imagine the decisions about where it will go and how to decorate and so many things that can actually be the start of years of traditions of his own. And I was thinking of every holiday past as if they were just yesterday. The ones from when I was little and believed and wished my dreams would come true on Christmas morning. The Christmas Eve traditions we had then, and the ones I enjoyed with my own family much later all flooded my memory. I ached for the past and all the blessings I’ve had over all the holidays we’ve enjoyed. Yesterday walking the mall mostly to walk off a dinner of sushi celebrating the doctor in our contingent, I didn’t have a list. There wasn’t something I wish for that will make me happy. I’m there. So, I don’t know why it struck me so hard the melancholy of Christmas’ past this year. It’s the second Thanksgiving with my mom’s empty chair. Last year, it was fresh, and I was still surrounded by so much love and support and I think maybe a little cried out. I encourage you, to be where it matters most to you this year for holidays. To do the things, alone and with people that have meaning to you. This afternoon I pulled out my tree and began to decorate. Because inside those boxes are memories too, of every first and every ornament that was gifted to me. As I put them on the tree I remember… the high school best friend and the loss of a family member, the vacation in HI, the first Christmas with Dustin. And be sure you’re taking in each Christmas, each benchmark that these holidays are, to consider what you love about this time in your life and if you want change to make the plans to make the changes in WHO you need to be so you may have them. I love Christmas. But more than that, I love, and hope you do, your every day and the strength and optimism you have about tomorrow. And with that friends I will close with a thanks to you for being here. We’re at a unique place in history, we midlife women can change the way everyone ages by showing them how to do it, not the same as other generations have but with the science we now have to be the first generation to be at 80 what no one has seen before. For You Who Want to Implement Change Now As I release this episode, there are just two days left for these three things: The Flipping 50 membership is open for Black Friday event savings and bonuses that will not be there later. We close again after it’s over. The Flipping 50 March Retreat is open and will be until full, but not at this savings of $700 off the registration rate and 90 days of training that will begin December 1 for those already registered. The Flipping 50 Specialist is still available at 2018 rates… prices increase January 1, but during Black Friday you save an additional $200 off the Advanced option and get all the new benefits of coaching opportunities within our community, and two other passive revenue streams we’re adding in addition to a new resources library that will help you once you know how to prescribe exercise for women in menopause, to build your business. The world needs more women in the health & fitness coaching business leading the way. We want to make it easy and better for all women to find what they need. It all ends after Cyber Monday. If you’re waiting for a sign, it’s now. Even if you missed these specials, this tribe is all about you. You are 100% of what we do. It’s not sometimes about pregnancy, or post-natal fitness, and sometimes about menopause. We’re 100% about menopause fitness science every day. Flipping 50 was the first and only exclusively made-for-menopause fitness membership in the world. Our mission is to remain the best with science and experts continually updating the best practices for optimal aging and a better right now. Resources Mentioned in this Episode: The Flipping 50 membership: https://www.flippingfifty.com/cafe Flipping 50’s March 2023 Retreat: https://www.flippingfifty.com/2023inAZ The Flipping50 Menopause Fitness Specialist: https://www.flippingfifty.com/specialist

Nov 23, 2022

Sexy menopause? Does that sound like an oxymoron? My guest found her sexy menopause and believed in the need for menopause advocates so much she gave up her chiropractor license and committed to coaching. My Guest: Dr. Kim Norman is a holistic doctor. She practiced chiropractic for almost 30 years specializing in nutrition. Dr. Kim is also certified in acupuncture and NAET. She is an international speaker and has spoken on stages sharing the benefits of healthy lifestyle. Dr. Kim retired from practicing chiropractic and now helps empower women in the “pause” stages of life by educating and equipping them with simple lifestyle choices and tools to help them overcome the struggles of sleepless nights, hot flashes, not fitting in their clothing comfortably, brain fog and so much more. Questions we answered in this episode: What led you to go from practicing chiropractic to coaching post menopausal women? What is the common denominator among women who come to you and where do you start with them? What have been the best ways to reduce stress for you and your clients? Let’s talk about libido, it’s a hot topic here (pun intended) how do you help women get their sexy/libido back? How do you define stress and support clients: What is ahead for you? Need sleep support? SLEEP YOURSELF SKINNY ebook Courious about a sexy menopause? Kim’s event is the Secrets To Mastering Menopause & Beyond Join the summit! https://www.flippingfifty.com/menopause-kim (CREATE THIS!) Follow on Social: Instagram: https://www.instagram.com/drkimdkmethods/ Facebook: https://www.facebook.com/groups/1504498886667353

Nov 22, 2022

Your brain health may need this. Never has a client said, I love taking supplements. Frequently I’ve heard, but I eat healthy and choose to get my nutrients from food. And I get it. However, wow in 2022 that can be a challenge. I did ask my guest, neurologist, Dr. Amelia Scott Barrett, MD about these and so much more. If you want to know from a brain standpoint the amounts of various nutrients recommended and hear why those labs telling you you’re in the normal range may not be a reason to sigh relief just yet… tune in. My Guest: Amelia Scott Barrett, MD is a Stanford-trained neurologist who shows people how to use neuroscience and new technology to get rid of their headaches. Dr. B has translated those scientific advances into actionable strategies that cut headaches in half in just 12 weeks. She and her team have coached thousands of people all over the world through the online course called “Migraine Relief Code.” She graduated with Honors in Psychology from Smith College, and then attended the University of Colorado School of Medicine. Dr. Barrett completed her residency training at Stanford University and then returned home to Colorado. She then founded Rocky Mountain Neurology, where she specializes in headache patients. Questions we answer in this episode: 05:52 Does the brain need different nutrients than other organs? 08:10 Let’s describe optimal brain health, function, mood, cognition… how does the brain work? 10:56 What is a junk food diet from the brain’s standpoint? 14:30 What are your thoughts specifically on organ meats? 16:15 What is the effect of fasting on the brain? 18:06 Where is the most brain benefit happening - what fasting window? 19:40 Do supplements affect the neurotransmitters that occur naturally in the brain? 25:57 What are the most common symptoms people get from a deficiency of vitamins important for the brain? 27:32 B12 “norms” or is there an optimal level that you want to share? 29:16 Can we get adequate nutrients from food? Connect: ameliascottbarrettmd.com Other Episodes (and seasonings) You May Like: Organ Meats with Chef James Barry: https://www.flippingfifty.com/organ-meats My Organ Meat source: https://www.flippingfifty.com/eat-pluck

Nov 12, 2022

Color has so much more to it than your favorite color and truly may be the key to better relationships, businesses, and feeling confidence and powerful. It’s not just one favorite color, but a family of colors that are about you, for you and cheering in your corner. You can choose to relate best, to have more power, or to command attention and authority while being authentic. Want a compliment like, “you look amazing?” Instead of “I love that dress” ? don’t miss this! PS - the human error in creating the video (that you will find on Youtube.com/flipping50tv) companion to this episode has Jennifer’s video a small Picture in Picture video. While still seen it’s not ideal. Apologies from the human responsible!! - Debra My Guest: Jennifer Butler is the leading expert in the sociology of style and color. Her experience lies in the art of visual communication, understanding that mastery of appearance is critical to effective communication. Building on her fashion expertise, knowledge of human nature, and understanding of color, she develops style and color palettes that reveal the essence of an individual’s personality. Through her work, Jennifer helps clients to powerfully, authentically, and effectively express themselves. Questions we answer in this episode: How did you get started? Playing with color sounds fun! How do you create a person's color palette? What happens when one wears colors that are not present in one's pigmentation? Why do you reference Seasons? Can you explain what you mean by "Sacred Geometry" How does Sacred Geometry apply to what you wear? How does wearing your own color palette and geometry make you Authentic? What is your take on trending styles? How is Authentic Beauty really ageless? Where does the wisdom part come in? Connect: https://membership.jenniferbutlercolor.com/ A call: 323-931-26266 Leslie Social media links:: Instagram: https://www.instagram.com/jenniferbutlercolor/ Facebook: https://www.facebook.com/JenniferButlerColor Complimentary masterclass with Jennifer! Don’t miss it! https://www.eventbrite.com/o/jennifer-butler-color-30053486018 promo code FIRSTTIME to attend for free.

Nov 8, 2022

My sister-in-law was a rockstar mom. She cooked organ meats for my niece. Who is to this day healthy, resilient and as strong a woman as I know. I did not do this for my son. Just saying. I loved the idea of making my own baby food. I just never did it. Can you relate? And I personally, cringed… and begged for an invitation to my next door neighbor’s house for dinner when my mom occasionally served liver for dinner. The smell alone made me gag. With our world so polarized by vegans and carnivores, and keto and Paleo, and fasting and fueling… enter organ meats. I am no expert in that arena and as you might guess I am not serving up liver in my recipe batching weekly. I am however an advocate for high micronutrient-dense diets that support muscle, bone and brain health. Aren’t you? So if we put down our personal preferences for a moment and just consider the information as just that, this episode is for informed choices. Whether or not they’re right for you, is up to you. My Guest: James Barry’s 16 + years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, Mariska Hargitay, George Clooney, Gerard Butler, Sean “Puffy” Combs, Barbra Streisand, and John Cusack. Most recently, James launched his first functional food product, Pluck, an organ-based seasoning. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet. James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and co-authored the follow-up cookbook The Naked Foods Cookbook. He most recently co- authored the recipes in Dr. Alejandro Junger’s book, Clean 7. Stick around til the end and I WILL ask the questions you all want to hear about cooking for Tom. 00:00 Questions we answer in this episode: 06:03 First, What are organ meats? 13:27 Why are they important? 17:30 Do you make your kids eat liver? Who would most benefit from organ meat? 20:30 Is sourcing important? Tips to get them into our diets? 38:45 Stay tuned to the end to hear the celebrity gossip!! Try it, You’ll Like it! https://flippingfifty.com/eatpluck 15% off with code FLIPPING50 Pluck on Social https://www.facebook.com/eatpluck https://www.instagram.com/eatpluck/

Nov 4, 2022

Are you leaking your power? Giving it up and reacting or overreacting? In heated moments, with piles of situational stressors upon you, it’s one thing to try to react less and another to do it. My guest is an executive coach for female leaders and has the anecdote for that. We’re diving into how you can step into your power. Retired? Stay with us. You run the home, you influence 85% of household decisions, you’re CEO of your life and health. And if you’ve worked a day in your life you know the hardest thing about any job is communication. So it is with any relationship. So whether you’re working, you worked at home, or you’re retired, you’ll find a juicy nugget for you, and for your daughters in this one. My Guest: Sharon Melnick, PhD is an executive coach for women leaders who shows them how to be heard, stop second guessing, and use their power to create change. Her approaches are informed by 10 years of Psychology research at Harvard Medical School. She's coached/ trained 40,000 professionals at over 50 Fortune 500 companies and numerous start-ups and women-led companies, and presented at conferences worldwide (including at the White House, West Point, and the United Nations). Her new book about how women can use their power to advance their career and end disrespect is titled In Your Power: React Less, Regain Control, Raise Others, available now for pre-order. She is also the best-selling author of Success under Stress: Powerful Tools to Stay Calm, Confident, and Productive when the Pressure’s On. Dr Melnick enjoys hosting the Power Shift podcast. Questions we answer in this episode: What does it mean to be in your power and why do we need it? Can you describe what it feels like to be in your power? And what behavior would be true of a woman out of her power? What are common ways you see women getting kicked out of their power/common mistakes women make that keep them out of their power? A lot of times I see that we react to situations, why do we do that and what can we do instead? What can we do to get back in our power? When you say 'use our power' what power do we have and how can we use it? What does being in your power have to do with fitness and exercise? (or diet and lifestyle habits like prioritizing sleep?) Get the Book! And GIFTS! www.inyourpowerbook.com Connect with Sharon: https://www.Instagram.com/drsharonmelnick https://www.linkedin.com/in/sharonmelnick/

Nov 1, 2022

Who didn’t adopt at-home wellness habits or realize the need for them during the pandemic? It became obvious that your health care is your business. The bio for my guest is not going to sound like that of other guests. In fact, if you’re new you may wonder if this is the right podcast, the one about fitness and health for women in menopause. And that would be a yes. And I encourage you to stick with me. Jon is you. He’s your husband or partner. He’s your employee or your boss or brother. His story isn’t unusual and for those who aren’t tuned in yet to functional medicine and health, lifestyle medicine, or self-directed lab tests, this story is still a daily occurence. Jon didn’t just solve his own problem, he came up with a solution for others, too. P.S. If you OR men you love are dealing with this high-performance world but getting low energy as a result, this episode is one to share. For physical support, check out the FREE Men's Body Fix too for joint-by-joint movement and fitness without injury. My Guest: Jon Carder is a serial entrepreneur. He built four start-ups over the last 23 years, including successful 3 exits. Jon has raised ~$100M in venture capital and hired hundreds of employees. That entrepreneurial lifestyle eventually took its toll and he started having challenges with low energy, brain fog, and trouble sleeping. These problems prevented Jon from consistently showing up as his best self. After talking to friends, he realized that these issues were actually pretty common. Jon learned that through lab work he could identify the root cause of some of the problems and improve them, but that wasn’t going to happen with his conventional doctor. After a lot of searching he eventually found a functional medicine doctor, who was able to identify, through expensive blood work, that Jon had nutrient deficiencies and high toxin levels. So, Jon adjusted his supplements, nutrition and lifestyle accordingly. And, within a month, he was feeling the best he had felt in years. This inspired Jon to start Vessel and use new technology to empower people to track and improve their wellness from home. Questions we answer in this podcast: What were some of the challenges you faced when trying to get to the root of inconsistent energy? Mercury testing… it’s not normal .. what prompted you to test for that? What did you do for detox? What was your process? How has your health journey affected your work? Why do you think so many people struggle with energy and focus in spite of an abundance of information? Are there 1 or 2 habits that have helped you increase your energy most? Connect with Jon: Website: FREE TRIAL On Social: Linkedin: https://www.linkedin.com/company/wearevessel Facebook: https://www.facebook.com/vesselhq Twitter: https://twitter.com/wearevessel Instagram: https://www.instagram.com/vesselhealth/ Detox Resources Mentioned in this Episode: QuickSilver Glutathione & Activated Charcoal: https://www.amazon.com/shop/flipping50 My Favorite SAUNA: https://www.flippingfifty.com/sauna Makeover your skincare with clean non-toxic products from my favorite: https://www.flippingfifty.com/skin Notes for your at-home wellness: During my mold detox I took Glutathione and activated Charcoal daily for about 5 months. During my bout with the c-virus I included the activated charcoal for a couple weeks and keep it on hand regularly & travel with it for gut issues. Lunges not working for you? This short tutorial about HOW-to do, or to ditch them and what to do instead may help! It's Free and 7 short videos get right to what you need to hear in minutes.

Oct 28, 2022

Midlife stress is a killer for some of us. It may ebb and flow. It may settle in for a spell, but it’s a part of life for all of us. How we handle it of course depends on: our awareness of the sources willingness to do something about the sources ability to create selfcare strategies to balance those sources that we wouldn’t wish away or can’t. My guest today wants you to know you can turn midlife stress into strength and go from Victim to Victorious. In this interview episode I recruit my guest to support some challenges you too might have, drinking too much coffee or running when it’s not helping your cause. Anyone know that wine is a habit that may be interrupting your sleep, weight goals, and energy but have a hard time giving it up? I asked about that. If these don’t quite resonate, don’t go away, you’ll find something in this episode no matter what it might be you want to change. The challenge we may not be able to solve for you is, knowing which habit may contribute to an undesirable outcome, paired with refusal to give it up when you find out. That’s a tough one. Ready to Say Bye Bye to Midlife Stress? Or at least calm her down? If you are ready to change, even if you’re only thinking about it, this episode promises to help. Did you know, right now is a great time to change? At the time of this release there are about 60 days remaining in this year. We all feel a sense of urgency when things are coming to a close. So this just might be what puts your wheels in motion. My Guest: Transformation Guide and Founder of New Life Directions, reinvents lives and creates Fresh Starts driven by a purposeful vision. As an international speaker and author of "the Fresh Start Promise" and" Victim to Victorious", Edwige Gilbert turns stress into success by clearing unwanted habits and behaviors, creating self- confidence and exuberant enjoyment of life, or as she calls it in French, "Joie de Vivre" She has been featured on Lifetime TV (“The Balancing Act”) on national radio and in such magazines as New York Magazine, Personal Excellence, Woman’s World, American Health, Allure, and Women’s Fitness. Edwige holds certifications in Neuro-Linguistic Programming (N.L.P) Hypnotherapy, Substance abuse counseling, Behavior Change, Yoga and Qigong. Among her clients include: MTV, Citigroup, Morgan Stanley, the Corcoran Group, Expedia, Pritikin weight loss center, Unit 4, and the Alzheimer’s Association. Questions We answer in this episode: How did you get here? Why this why or how did midlife stress come onto your radar? Among your clients are Citibank, MTV and Expedia as well as Pritikin Weight Loss Center. Pritikin, I can easily relate to, how did you help companies like Citibank or MTV - without of course violating confidentiality? Tell listeners a little about your books, which came first? Given so many experts often had their own journey first, what prompted that? Let’s talk about clearing unwanted habits(we mentioned in your introduction)… because there are really two things there: first to identify the habits causing an unwanted outcome. It’s easy to identify the undesirable outcome. It’s harder to identify the habit, and even harder yet to break or replace it. At what point in their journey do you begin working with someone? How do your clients find you? Let’s take a fairly benign example, let’s say we have a listener drinking coffee .. she absolutely wants to lose the weight, now what? Say a listener knows she needs a change in her exercise routine because it’s not working. Now what? I’ve got a woman listening who ... wants two very opposite things, (once she understands that wine is sugar, sugar causes blood sugar and insulin spikes and sets your body into fat storage mode). Where would you begin? Connect with Edwige: https://allmylinks.com/edwige-gilbert Book available on Amazon "Victim to Victorious"

Oct 25, 2022

Sleep through menopause? Whether you’re thinking, but how? Or you’re already sleeping well - for the moment - stay tuned. My guest is a Functional doctor who really specializes in supporting her clients through hormone imbalance, including those that can start because of sleep or those that are worsened because of sleep. Regardless of which way we think about the consensus for us at all ages is sleep is crucial to health. The Sleep Yourself Skinny ebook includes about 20 things you can do to enhance your fitness by getting a better night’s sleep. 00:00 My Guest: Dr Farah Sultan is a Medical Doctor, double board certified in Family Medicine and Functional and Regenerative Medicine. She has trained and worked in 3 continents: India, UK and the US. She is the CEO of Vitalogy Wellness and Med-spa and the founder of the Mandala Method. She is an international award-winning speaker and expert in sleep and hormone balance and has helped thousands of women regain their sleep, energy and youthfulness without the use of addictive prescription medications. She lives with her husband of 23 years and three children in Birmingham, Alabama and loves to travel, read, garden, cook and is into biohacking. Questions we answer in this episode: 02:52 Please share your personal story as to why you do what you do? 05:33 Why is loss of sleep such an important issue, for women in midlife particularly, and why is it on which the rise in today's world? 11:52 Here at Flipping50, listeners and students are well-versed in why without sleep their hormones, cortisol, insulin, testosterone, and growth hormone could wreak havoc in a way that could deem an otherwise effective exercise plan ineffective, why else is lack of sleep so harmful? 15:03 What are the root causes of loss of sleep in relationship with hormones? 18:23 Let’s talk about restful sleep and sleep cycles if you don’t mind diving into them for listeners, the full cycle of sleep and the number of times one goes through that each night.. 19:35 What happens when those stages of sleep get disrupted? How can good sleep lead to longevity? Anything else you can share regarding how sleep is related to weight and metabolism? 26:17 What is the Mandala Method? CONNECT with Farah: WATCH A FREE MASTERCLASS ON STRESS, HEALTH AND HORMONES & CAUSES OF BELLY FAT https://farahsultan.easywebinar.live/registration-246 SCHEDULE A FREE HORMONE BALANCE CALL WITH OUR TEAM: https://msgsndr.com/widget/booking/n8qv4ehYGwKCFpsro2jw Find her on social @Drfarahsultonmd

Oct 22, 2022

Even if improving hypothyroidism is not currently a concern for you, stick around and listen to this episode. This “expert” came to her expertise naturally and she’s sharing her health journey with you. She echoes recent podcast guests and stories of health concerns, health issues and solutions of women and how they’ve taken control back. They’ve realized not just that your health is your responsibility but that thankfully it is your choice. Your mind, and your lifestyle have so much influence on the way you feel, you look, and you thrive or simply live … and that makes this an exciting time to be alive and over 50. 00:00 My Guest: Adalgiza Arango was told to give up. She was told to settle for 50%. For 10 years she was glued to her pillow, napping in the parking lot of the grocery store after a routine trip to stock up, sneaking off at dinner parties to lie down, and couldn’t remember where she was driving. After 10 years she reversed her Hypothyroidism. Not only that she fully recovered her knee flexibility after a motorcycle accident when doctors told her 50% would be her limit. She’s a terrible bedmaker, badass cupcake baker, and she’s the microgreens lady. Ada got her degree in Veterinary Medicine and later studied Animal Nutrition at the National Institute for Agricultural Research in France. She immigrated from Columbia to Canada and worked for biotech companies including the BC Cancer Agency. She’s also studied Acupuncture at the International College of Traditional Medicine of Vancouver. Questions we answer in this episode: 03:37 A lot of women listening can relate. Diagnosed at 40, put on Synthroid and sent home, still not feeling well. What made you keep searching? And looking for alternatives? 05:31 What was the process of creating your personal healing strategy? 09:40 What are those steps? 11:09 What would you tell a woman right now who has a thyroid issue, who’s on medication whether Armour or Synthroid? You’ve made more of a purpose out of your healing journey and you are hosting a summit. What do you hope attendees will come away with? 28:37 What would be 3 tips you’d tell a woman who feels she’s settling but doesn’t know what else to do? So, there is proof some can resolve hypothyroidism naturally. Could you? Connect with Ada's Fabulous Forties and Beyond summit: https://thefabulousfortiesandbeyond.com/debraatkinson Details: Starts Oct 24 with 1 interview per day Other Episodes You Might Like: You, Iodine, and Thyroid Health: https://www.flippingfifty.com/iodine-and-thyroid/ Reverse Thyroid Disease: https://www.flippingfifty.com/reverse-thyroid-disease/

Oct 21, 2022

The definition, the lesser-known causes, the medications, the solutions .. it’s all about bone health in this episode. I have with me a guest that is both going to shock you and that you’ll love. Whether you’ve got osteoporosis, or osteopenia, you’re concerned about bone health and preventing it, this is for you. It will also be something you want to share with your daughters, or daughter-in-laws. As you’ll hear, bone health is something of importance to all of us. The time to begin a journey of positive bone health is now. My Guest: Kevin Ellis, better known as Bone Coach™, is a Forbes-featured certified integrative nutrition health coach, podcaster, YouTuber, bone health advocate, and is the founder of BoneCoach.com. Through a unique 3-step process and a world class coaching program called the Stronger Bones Solution™, he and his team have helped people with osteopenia and osteoporosis in over 1500+ cities around the world get confident in their stronger bones plan. His mission is to not just help over 1+ million people around the globe build stronger bones… It's to help our children and grandchildren prevent osteoporosis and other diseases in the future so they can lead long, active lives. Questions we answer in this Episode: 03:28 How did you get started on this journey with helping women with osteopenia and osteoporosis? 10:10 What is osteopenia and osteoporosis, how common is it, and how do you know if you have it? 16:42 What causes it? What is the standard treatment protocol for osteoporosis and why is that not enough? What are the meds prescribed for osteoporosis and what is their effect on bone physiology? What are the risks and side effects and short and long term implications of use most people just aren't aware of? 19:16 What is the connection between gut health and bone health? Is there a perfect diet for osteoporosis? 44:00 Any specific foods that can be a helpful addition to a bone-healthy plan? What role does exercise play in bone health? A woman in 1995 was scared to death if she was diagnosed.It was only going to get worse. The recommendations are becoming more aggressive - providing more freedom than ever to already active women. Today women in midlife are increasing bone density with the right steps… tell us what you’ve seen with your program participants. FREE Stronger Bones Masterclass https://www.flippingfifty.com/bone-coach-masterclass You’ll get a free recipe book as a part of your registration BoneCoach™ Website: https://bonecoach.com/ BoneCoach™ Facebook: https://www.facebook.com/bonecoach BoneCoach™ Youtube: https://www.youtube.com/bonecoach BoneCoach™ Instagram: https://www.instagram.com/bonecoachkevin BoneCoach™ Pinterest: https://www.pinterest.com/bonecoach BoneCoach™ TikTok: https://www.tiktok.com/@bonecoach BoneCoach™ Podcast: https://podcasts.apple.com/us/podcast/the-bone-coach-osteoporosis-bone-health-podcast/id1483975147 BoneCoach™ Linkedin: https://www.linkedin.com/in/bonecoach Other Episodes Mentioned: Women's Health Mismanagement: https://www.flippingfifty.com/manage-health/

Oct 18, 2022

The reason you can’t lose weight in menopause is not all hormone related. It might be your mom, your dad, your memories, and it is definitely your thoughts and feelings around food. A woman recently shared her experience in a new weight loss program and put it to the test when she traveled for nearly 3 weeks, including to Europe. She empowered herself to participate in everything, though not over do it. She came back, after having enjoyed everything and lost 3 lbs. She was happy. A week later she shared she’d done a 5 day fast. I scratched my head, confused. I don’t provide unsolicited coaching advice. Do you however see 00:00 My Guest: Lisa Goldberg is a nutritionist and weight-loss coach with a master’s degree in Clinical Nutrition from New York University. She is an author, a Certified Nutrition Specialist, and a Certified Dietician/Nutritionist. Lisa has been coaching clients for over 20 years. She focuses on mindset change, mindful eating, habit and behavior change. She teaches her clients how to break their old patterns around food and eating so that they can end their struggle with emotional eating that leads to yo-yo dieting. Her clients create sustainable lifestyle changes that empower them to change their relationship with food and lose unwanted weight for good. Lisa is the author of the book Food Fight!! Winning the Battle with Food and Eating to Achieve Sustainable Weight Loss, available on Amazon. In 2015, Lisa expanded her practice to coach clients remotely and she now coaches clients virtually around the world. Questions We Answer in this Episode: 07:47 Why do diets never work for the long-term? 12:30 Why do people struggle so much with losing and maintaining weight? Is this physiology or is this psychology? 15:43 Breaking the habits you’ve always had, based on the beliefs you’ve always had is not easy. Everything wants to keep firing that same old way. How do you get people to break the pattern- where does change start? 21:45 Why do so many people know what to do but they don't do it? What REALLY needs to change in order to lose weight for good? 36:10 You have a summit coming up.. Right in time for the holidays, tell us about that. Join the summit with Lisa: https://www.flippingfifty.com/rightway Lisa on Social media: https://www.linkedin.com/in/healthcoachllc/ https://www.instagram.com/lisagoldbergnutrition/ https://www.facebook.com/NutritionistLisaGoldberg

Oct 14, 2022

What’s your hypothalamus, what’s it do, and how valuable is it to in menopause? We answer those questions on this episode. I’ll share links in the show notes with you for the online measure of Underwater weighing has been for 30 years labeled as the “gold standard” of body composition measurement. However, I wouldn’t run off and find a university exercise clinic that does it and think this is going to be awesome. Very few adults can actually be comfortable enough epeling all the air from their lungs while underwater to get an accurate reading. You’ll hear her talk about the 5 pillars she uses that are familiar to you except for number 5 - stay tuned for that one. You’ll want to pay attention to the gold she suggests for you that get specific which many of you like with your protein, fat and carbs. And saturated fat? You’ll be surprised. Let’s dive into this episode about the role your hypothalamus plays in menopause. 00:00 My Guest: Deborah Maragopoulos FNP is an intuitive integrative family nurse practitioner who has spent over thirty years blending the Science of Medicine with the Art of Healing to help thousands of women from perimenopause through postmenopause navigate their change of life and thrive. Deborah has worked with the hormonally challenged including women suffering from PCOS, infertility, adrenal and thyroid dysfunction, diabetes and insulin resistance, as well as autoimmune conditions. Specializing in neuro-immune-endocrinology, Deborah focuses on optimizing the function of the hypothalamus - the maestro of the symphony of hormones. Deborah is a graduate of UCLA, the past president of the California Association of Nurse Practitioners, endocrine advisor for Genova Laboratories, founder of the charity Divine Daughters Unite, author of the bestselling books Hormones in Harmony®, Menopause Action Plan and creator of Genesis Gold®- a nutritional supplement uniquely formulated to balance hormones and optimize hypothalamic function. Questions we answer in this episode: 06:05 Why this, what was it that led you to the hypothalamus? 11:05 What role does the hypothalamus play in menopause? How can you tell if your hypothalamus is unbalanced during menopause? What menopausal symptoms are most associated with the hypothalamus? 20:05 How do you manage your hypothalamus? 45:57 How can you support your hypothalamus to ease symptoms of menopause? Preventative measures? Connect with Deborah: https://genesisgold.com /map Deborah on Social Media: YouTube: https://www.youtube.com/c/DeborahMaragopoulosFNP Menopause Action Plan Group: https://www.facebook.com/groups/323348398819318 Facebook: https://www.facebook.com/thehormonequeen Instagram: https://www.instagram.com/deborahmaragopoulosfnp/ Resources: Navy Body Fat Calculator: https://www.omnicalculator.com/health/navy-body-fat The margin for error in this method is similar to BMI. How? If you're either extremely fit or frail it is going to be off. For me it was off by 5%. I have more muscle than most and less fat. (Knowing numbers is important, however, if you have a Smart Scale consistently showing change, you have all you need. I will say, for me this was not within the 3-5% of accuracy range you hope is true for a body composition test, compared to 2-3% range with 2 other calibrated measures consistently). If you do use this method to PRE-test, then use the same method (same time of day and same hydration and exercise status) to POST-test. My actual body composition confirmed from InBody Smart Scale (home) and InBody Industrial model and Dexa scans (21-22%). Compared to the Navy calculation: Get STARTED!

Oct 11, 2022

What if creativity matters more now than ever and if could make everything including work, more fun? Recently in a podcast with Dr. John Gray (link below), he shared how to make things on your “to do” list more hormone-balancing for you. There was so much goodness in that episode you might have missed it. If so, go back and listen, because the tip is so important we really touch on it again today. Fun is the start of wanting to and the end of needing motivation. Fun with a task at work, (and it’s possible), means it’s going to get done easier and end better. Creativity matters when it comes to stress, and to problem solving. And while creativity is encouraged in children up to a point, at some point in life, creativity is actually discouraged for fitting in and doing things that are “normal” and acceptable. I for one know there are days I’d trade problems I have for today for the problems I thought I had 30 years ago. So let’s dive into this episode and find out just how much creativity matters for health and motivation. Need a more creative way to get more protein in ? My ultimate smoothie guide not only shares 60 recipes for bowls, and shakes to sip and spoon, but I share how to make them for desserts, breakfasts, and sneak protein boosting ingredients into your day. Keep and nurture the muscle and bone that will keep you moving through life. Link: https://www.flippingfifty.com/smoothies link to the image in library too My Guest: Julie Angel is a movement coach, artist, award winning filmmaker and author. After completing the world's first parkour- themed Ph.D. she continued to move and learn from some of the best teachers and coaches with different approaches to movement. An eternal optimist, she now focuses on helping midlife women break free from the negative cycle of extreme workouts, diets, anxiety and injuries to, developing a positive aging approach to sustainable strength and balance in life. She uses her M.A.P.S. system: Movement Snacks, Age Positive Mindset, Parkour & Play, and Strong Resting to help people connect to and create a strong body and strong mind. Finding and creating your own fun, sustainable movement culture should be a fun practice that feels good. It's a holistic approach to mind and body. "Move more and dare to be creative in everything you do!” -Julie Angle Questions We Answer in this Episode: [03:24] First, what is “parkour”? What led you to it? [12:44] From your own introduction to me it strikes me that yours is a story of reinvention. That perhaps is the theme of what you’re doing now for other women. Clearly, you’ve experienced some joy and found purpose in what you’re doing now. Share a little more about your personal journey from artist, filmmaker, author, PhD pursuit and the evolution of it all. [19:44] What do you believe will get people to find joy in becoming healthy & happy in midlife? What is your MAPS system, beyond a holistic approach to mind and body, what makes it unique? And how was that born? [25:20] Let’s talk about the need for muscle and bone density and the need to marry the methods scientifically proven to support them with the joy of movement. What’s your way to provide the science-based stimulus for those things we need for longevity as we can know it in our lifetime? Why do you lead with and believe creativity matters? Connect with Julie: Website: www.julieangel.com She Social: Facebook: https://www.facebook.com/julie.angel Instagram: https://www.instagram.com/julie_angel_ph.d/ There’s one thing that’s a must for creativity, and that’s sleep. Grab Sleep Yourself Skinny with nearly 20 tips on how to find the habits that help you say goodnight. https://www.flippingfifty.com/sleep-yourself-skinny (link the book image - in library too) Resources Mentioned: Ultimate Smoothies Guide: https://www.flippingfifty.com/smoothies Protein: https://www.flippingfifty.com/protein Sleep Yourself Skinny ebook: https://www.flippingfifty.com/sleep-yourself-skinny Other Episodes Mentioned in this Episode: Flipping 50 Interview with Dr. Ellen Langer: https://www.flippingfifty.com/counterclockwise/ Flipping 50 interview with Dr. Joel Friel: https://www.flippingfifty.com/the-training-bible-on-recovery-intervals-and-weight-training-with-joe-friel/ Flipping 50 interview with Dr. John Gray: https://www.flippingfifty.com/natural-hormone-boosts/

Oct 7, 2022

This episode is about morning routines, training to fatigue, and defining “fueled.” They may seem like unrelated topics yet they are from our pool of Flipping 50 Insiders questions. And you may have them too! In this episode I answer 3 community questions so that you too can hear the answers. Share your question too by joining our Flipping50 Insiders group or by leaving a question or comment below the show notes. 00:00 Mary asks about morning routines: 01:48 know you say ideally to wake, wait an hour or so before working out, then wait another hour before fueling with protein. That works well if I work from home, but that’s not usually the case. Do you have a suggested schedule for those of us who need to … Susi asks about training to fatigue: 09:04 What does training to fatigue mean? I am very strong-willed and like to train hard (over-motivated). But I can still somehow do some repetitions, with good technique. But often I don’t realize it was too much until after the workout, when I feel tired. When is enough enough? Kathy asks about the definition of “fueled”: 13:20 If you “feed” yourself prior to a workout, what does that really mean? I could drink 10 grams of protein or eat a spoonful of almond butter or ½ a banana. Is it any of those things? What is ideal? What is best when you want to train (Weights or HIIT) in the morning and have your high protein smoothie 60-90 minutes post workout? I feel I am at a plateau and wondering if I am doing things incorrectly. Of course I have my lemon water and then caffeine prior to my workout. Is there a period of time after having caffeine I need to wait before workout out? Thank you to Mary, Susi and Kathy for the question about morning routines, training to fatigue, and “fueled” - I’m more than certain other women are grateful you asked! Resources: Join the Flipping 50 Insiders group: https://www.flippingfifty.com/groups/flipping50insiders Need to get started: https://www.flippingfifty.com/5dayflip Other Episodes You May Like: Back Pain, Myths, Causes, Solutions with Dr. Stuart McGill: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ When Crunches Don't Work (Flipping50 TV episode): https://www.flippingfifty.com/crunches-and-sit-ups/

Oct 4, 2022

Genetics of metabolism are not static. You do have a uniqueness to the way you burn calories from food and metabolize carbs, fat, proteins. Weight loss for women over 40 can be suddenly tricky. Today we’re going to discuss the importance of genetics of metabolism so that, you don’t just have to look at what is, but that you can change the expression of your genetics and optimize your habits for your optimal health. If you’ve wondered, why can’t I…. or why does it work for her and not me… then close your other distractions and tune in. First, this Before I introduce my guest on this episode, I want to bring up something integral in many of the guest experts I have on this podcast. Think for a moment about the physicians and care providers you’ve had over the course of your adult life. When you had a health concern or issue, and by the way I include weight loss resistance under health concerns. Though sometimes it’s treated with an “eat less, exercise more” advice, we know enough over the last decade I hope I’ve shed light on the fact, that you can 1) think you’re doing the right thing, 2) truly be doing the right thing and still have no one actually look at your genetics, your hormone levels, the integration of that together with your dietary or exercise needs. I believe there are different ways experts become experts. 1) they’ve been through what you’re going through 2) they’ve helped thousands of others with a method that consistently gets results or 3) and this is gold… they can say both. A young or experienced male physician, a young female physician (or exercise expert for that matter) who’s not yet had the life experience simply has a gap. It’s not impossible, but that combination of having been there together with the method is gold. And that.. is where we’re going today, the genetics of metabolism, yours. My Guest: Dr. Rajka Milanovic Galbraith has been successfully leading families to optimal health for over 2 decades as a board-certified Family Medicine doctor, from delivering babies to managing family care in the clinic and hospital. She is now exclusively a leading Functional Medicine Consultant certified by the Institute for Functional Medicine (IFM). She is an international speaker, facilitator and mentor to practitioners and has trained dozens of practitioners 1:1, via her online mentorship and more recently as a mentor for IFM. Dr. Rajka’s patients travel from around the world due to her renown expertise in autoimmune disease, autism, nutrigenetics and methylation, digestive disorders, cognitive decline, mold toxicity, and bio-identical hormone replacement therapy because of her incredible track record. For over 2 decades Dr. Rajka has helped women lose weight. She has perfected the SHE reset that has enabled 100’s of women to shed that stubborn weight for good. Having overcome 2 autoimmune diseases along with stubborn perimenopausal weight gain, gives her firsthand knowledge and empathy for the challenges that her clients face. Questions we answer in this episode: Tell us about your journey What are the top things missing in most weight loss programs? What did you discover about genetics? Tell us more about the genetics of Carbohydrate metabolism AMY 1 gene Tell us more about the genetics of Fats: APOA2 Tell us about the genetics of Resting Metabolic rate UCP1 What are your top tips/takeaways for the listeners about the genetics of metabolism? Want More on the Genetics of Metabolism? Attend Dr. Rajka's Free Masterclass: https://www.flippingfifty.com/shereset She’s on Social: FB https://www.facebook.com/DrRajka IG @ Drrajka FB group: www.facebook.com/groups/weighthormoneenergybalance/ Other Episodes You Might Like: How Does Strength Training Boost Metabolism: https://www.flippingfifty.com/increase-your-metabolism/ Easy Ways to Boost Metabolism, Skin, and Recover from Exercise: https://www.flippingfifty.com/saunaspecial/ Is Your Workout Costing You Muscle, Bone, and Metabolism? https://www.flippingfifty.com/saunaspecial/

Sep 30, 2022

If you are a midlife woman I’m going to share some success stories here I think that you will love. With each, I’m going to share a research study linking to why and what happened. These successes are no accidents. I also want you to know that these women before they started strength training, weren’t. Obvious, right? But we forget it. We think, well that’s because they’ve always done it. We all start from a place of not doing it and move to doing it. Some of them were doing too much and came to realize that finding their sweet spot was the key to easier results. Others had to change their focus from tons of endurance to one of more muscle so that less fat could also be a truth. Somewhere here, whether you need a shift in your program, you want reinforcement you’re on the right path, or you want to get started but are still on the fence wondering if now is the time… there’s something for you here. 00:00 Diane changed her bone density by strength training at home during the pandemic from January to September of 2020. 03:45 “For this type of exercise to be effective a joint reaction force superior to common daily activity with sensitive muscle strengthening must be determined.” Whole Plate Vibration - effect for deteriorating elderly, but only effective at gains when combined with strength training component. “However the combination of exercise should be tailored on the patient's clinical features. No agreement exists on the best protocol in terms of duration, frequency, and the type of exercises to be combined.” The exercise types most effective on BMD for the neck of femur, which should be considered in clinical practice, appear to be the progressive resistance strength training for the lower limbs. The most effective intervention for BMD at the spine has been suggested to be the multicomponent training exercise programme. Strength training enough for muscle strength may still not be enough for bone density. Jennifer lost 100 lbs and she hit that threshold during the pandemic combining lifting weights at home with her regular walking and cardiovascular training. 07:25 Jennifer followed a training program consisting of two high intensity(heavy) strength training sessions a week, one functional movement session, and two interval training sessions along with daily movement in the form of walking, golf, hiking, biking, or swimming. For post-menopausal women, HIIT compared to endurance exercise training is much more effective at removing adipose tissue and visceral belly fat. Weight training even with minimal exercises is proven to predict weight control in post menopausal women. Weight loss comes from increasing lean muscle creating metabolic changes adequate enough to promote energy but under the threshold where rest or couch compensation occurs. Jennifer likes to work hard. INsulin sensitivity is another reason post menopausal women want to exercise. In a pre-diabetic state, midlife women often need the boost of muscle to support blood sugar control. Even T1 Diabetics find more opportune exercise in strength training compared to aerobic exercise. (3) Jeanie says she was doing too much too often, or caught wondering if she had time to do it today, and not stretching or knowing the importance of it. 10:36 In spite of this, it’s important to note that I’m asked frequently about women in perimenopause should do Flipping 50, or women in post menopause (in their 60s and 70s) should do the same as Flipping 50. The before (peri), mid, and post menopause workouts are indeed similar. One study recently hypothesized that post menopause women would have more muscle damage due to lower hormone levels or what they called “hormone deprivation.” It was disproven. Heavy weight training positive outcomes without negative repercussions were experienced by both peri and post menopausal women. Now, consider that study done in 2021, but… on women not on HRT. The difference I would hypothesize and have seen it myself and in our community is that those women on HRT have an easier time gaining lean muscle and losing fat. Or avoiding muscle loss and fat gains, depending on their status. Kathy mentioned gratitude for the safe form and demonstrations of it that helped her. Beyond that it was the community that gave her such a boost in realizing that she could exercise even when hosting house guests since another person in her Facebook group had followed my suggestion that the way we deal with the holidays can be different. 13:44 There is some evidence that women are more prone to injury compared to men, and older women more at risk than younger. But there is not a lot of data on this. The injuries to tend to occur in overuse syndrome more than they don’t, and in the application of endurance exercise. This makes sense, as the repetitive injury strain causes break down over time. And a singular sport activity like running or even too much walking creates muscle imbalances eventually. This 40 year fitness professional is a prime example of this. It wasn’t when I was doing marathons and teaching classes frequently but when I became a triathlete with a much more balanced use of my body that I truly became fit. Those of us who have an addictive personality though, and we are all vulnerable to addition. Feeling good feels good and we tend to want more. (greedy!) and even that can go too far. Emily says she always thought weights would end up being monotonous but that the program kept it interesting and different each time. She also appreciated that knowing only having to do it twice a week is good. 17:45 Women’s perceptions of strength training is changing, but slowly. Interestingly enough, the older we are the more committed we get. Barriers include being too busy, lack of desire, and too much discipline required to continuously take part in a regular resistance training program, even for young college women. The biggest barriers weren’t gaining bulk, or size. Still some of those feelings linger for women over 50 who grew up with those myths - and with a high carb diet that most likely contributed to any “bulk” experienced. Hana said this in the middle of the Stronger program: definitely stronger, happier, better sleep, more muscle and don’t even care about the scale. Hard to believe she said, but true. 19:35 The struggle to weigh and put your measure of success on the scale is real. Giving that up, letting it go is empowering. Knowing what you gain or lose can be important. Did you lose muscle ? or fat? Did you gain? Muscle? Scale Shopping?? My scale recommendations so you can monitor. Infrequently. Susan finished STRONGER Tone & Define definitely seeing more muscle definition. She lost 2 inches from her belly and 1 inch from her hips. Clothes fit better. After shoulder and back injuries last year she managed to recover and use this program to get back into weights. So fantastic! The goal to keep in mind, is strength training enough to create results and never so much that other activity is compromised. Allyson was pleased with the program and her progress. She had definition in her triceps which she never had before. Joanna noted she actually did the exercises for 12 weeks which never happened in the gym. She said it was much better for her than at gym with leeway for time. Convenience of exercise is big. The resistance to strength training is often multifactorial: Inconvenient Time Uncomfortable in a gym The reasons given by all-ages of women for exercise at home: Don’t want to be seen exercising Don’t want to commute Not in the mood Tired, too much fatigue Sore, achy or don’t want to be This is really a big part of the reason behind the frequency of programming and encouragement toward movement outside of exercise. It allows freedom, complete recovery, and reduction of injury or soreness. One of our former students, Tamara, said this, “the STRONGER program impacted my life. The lessons you learn on lifting weight allows you to feel comfortable walking into any gym. This program was one of the best things I could have done for myself. Even when women begin a program to mitigate menopause symptoms - bone or muscle loss, belly fat or weight gains - they stay, if they can stay beyond a sticking point, because it becomes enjoyable and empowering according to a recent study in BMC Women’s Health. And I didn’t need research to tell me this. I see it daily. Comments like, I started for weight loss, but I got my life back, are a frequent occurrence here at Flipping 50. Terry said she had started gaining weight and when she tried what always worked, it didn’t. She gained more weight, about 16 lbs. She felt weaker, tired, anxious and was having hot flashes. She found me on YouTube and was trying to piece together an exercise program. She learned about cortisol, core exercises, why situps are not good for the back, so when she got the info about STRONGER, she was ready to find out what else she didn’t know. She realized she can eat a variety of food and still lose inches = amazing? She’s getting more energy. She also did the companion Food Flip program and said she thinks everyone should - within 2 days of starting it her hot flashes! 27:54 If you’re on the fence… I hope that these comments and the research behind them have helped you. I hope you understand the why, that they’re no accidents. The programs are designed to support your physical and your emotional changes during midlife and later. And if not this program, something. If you’re unsure, you need to talk to a real human, DM me on Instagram. I don’t check FB messenger often so that is not a good place. But I see and respond to all DMs on Instagram if you message at @flipping50tv (be sure it’s got the tv on it) I have three questions for you: Are you strength training enough to positively impact your bone & muscle? Could you be strength training too much so it negatively impacts your adrenals and fat? Have you considered STRONGER Tone & Define to get started on a made-for-menopause path? REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/ https://pubmed.ncbi.nlm.nih.gov/29088015/ https://pubmed.ncbi.nlm.nih.gov/34444464/ https://www.cdc.gov/mmwr/preview/mmwrhtml/rr4902a3.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/ https://www.heart.org/en/news/2019/01/02/the-pros-and-cons-of-weighing-yourself-every-day https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0264158 https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-022-01900-0

Sep 27, 2022

Menopause Relief is not new here. Adaptogens are not a new topic here. Yet, because the impression I have is that many women in our community have heard the word, they would have a hard time defining the term for a friend. So in fact you’ll hear me ask that straight off and that was for you. If you’re new to adaptogens you’ll be in good company. If you’ve been using them for years right along with me.. I think it was 2014 when I first introduced maca to our audience… but there’s so much more here. We’ll open the door to mushrooms, herbs, and more. I’ve got the perfect resource if you’re looking for more after this episode. My favorite spot in this episode is the way that Danielle explained adaptogens contribution to energy levels and menopause relief. We get to it about ¾ of the way through and I promise, it’s all good before and after too! My Guest: Danielle Ryan Broida is a pivotal voice in the functional food and wellness space. As a Registered Herbalist of the American Herbalists Guild (AHG), Certified Holistic Nutritionist, Instructor of Mycology, and Head of Education at Four Sigmatic, she is teaching the world about the importance of a life on super herbs and mushrooms for vitality, longevity, and better performance from brain to body. She is the author of a new book, Healing Adaptogens, coming out September 27, 2022. 00:00 Questions we answer in this episode: 09:00 Why are adaptogens exploding in popularity? 15:53 Is there a quality criteria we need to know about? 18:17 Why are adaptogens particularly relevant to women in the second/better half of their life? 27:06 What are common misconceptions about adaptogens? Where can you find them/buy them? 31:32 How do people start incorporating adaptogens into their daily lives? If you’re looking for menopause relief and prefer it is natural, adaptogens offer great support. Resources Mentioned: Foursigmatic Connect: www.healingadaptogens.com www.danielleryanwellness.com Connect on Social: @danielleryanbroida @foursigmatic

Sep 23, 2022

Short workouts for women over 50 sound like a dream? Let’s talk time. Warning: This may trigger you. It may trigger comments from trainers who disagree or have said short(er) programs. I know you love short workouts. I’m frequently asked for 30-minute workouts. Here’s the thing, it’s almost impossible. EXCEPT, for those who aren’t doing anything. STARTING low to moderate frequency or duration exercise… has the more powerful influence on health (not fitness), than does moderate to vigorous. Even infrequent activity has an influence on your health. So, if you’re not moving, listen no further, and go for a walk! Yes, you can go for a walk, you can do yoga, you can do interval training all start to end in 30 minutes and it is WORTH IT to do so. Yet, when we look at research, and we look at the need for a warmup and cool down, even at minimum for each of those… we have used 10 minutes. Some of you skipping the warmup ignore the fact that a 5-10 minute warm up: Increases comfort during exercise Enhances oxygen delivery to working muscles which… Increases energy expenditure during exercise Lubricates joints before exercise Reduces risk of injury Improves the benefit of the exercise you’re about to do Short Workouts for Women Over 50 Don’t Skip the Warmup! And that a proper 5–10-minute cool down: Makes your next workout better Enhances flexibility Prevents stiffness, soreness, or Delayed Onset Muscle Soreness (DOMS) At the very least that’s 10 minutes between the two. At most it’s 15-20 minutes. If you have arthritis or stiff joints, a longer and more gradual warm up is recommended. Similarly, for those of you with respiratory challenges like asthma, COPD, or even long-haul post virus issues. Say you’re hoping for a 30-minute workout. Let’s look at how beneficial and realistic that is. If you do a warmup and cool down, depending on the length, that leaves 10 to 20 minutes for the main set. Now, if you’re doing strength training with the hope of boosting muscle mass for metabolism’s sake, you need multiple sets of exercise for major muscle groups. That is, 3 sets or 4 would be best. This is particularly true if you’re doing a short workout. Choose the biggest muscles you can and create your volume by doing at least 3 sets, and 4 if you can… to muscular fatigue. Split vs Total Body There’s one other caveat. Many women – and trainers – swear by split routines. Doing one body part a day does make it easier in theory to fit exercise in. However, there’s a loss of metabolism boost from exercise compared to total body. Until they don’t is my experience. Prior to the point when estrogen drops noticeably and muscle breakdown occurs more easily than muscle protein synthesis, split routine may be something you can get away with. However, it doesn’t hold a candle to total body workout’s metabolism boosting influence. Total body creates 8x the metabolism-boost as split routine. Imagine it like a threshold. If you don’t hit a certain level on a given day, it’s not the same – and definitely not better – to try a smaller boost in metabolism more days of the week. What interferes here is overall fatigue, and ability to fully recover. What’s more, with those split routines, if you miss a day, you’ve got less latitude for moving those workouts easily into another day. Your entire week can more easily be thrown. Every study I’ve seen, shared, included in books, blogs, and podcasts since 2013 emphasizes volume AND intensity for women over 40. WHAT IS VOLUME Volume should come from repeated quality of major muscle group exercises and not from a variety of exercises. Do a few things really well to boost metabolism most. Likewise with bone density. Volume comes from a combination of weight, repetitions, and sets. Though at first glance you may think that more repetitions is best, it’s not true. If you can go heavy x fewer reps x more sets your volume will benefit most. Since 1995, I’ve been teaching workshops and conducting trainings for women, and the trainers who coach them, about what really matters and it is heavy, on specifically so the hip, spine, and wrist benefit. I have shared often and everywhere one of my simple, go-to workouts when the time-crunch grabs me. I choose one each of compound push, a pull, and a lower body exercise. https://youtu.be/l_HWGuO6isM Compound Exercises in Short Workouts For Women Over 50 Compound means it utilizes more than one joint, therefore incorporates more major muscles. For instance, if you were at the gym doing a leg extension, you’re using the quadriceps muscle on the top of the thigh. It is a major muscle group. However, if you’re short on time (AND, I might add, are quad-dominant like so many of us are), a better way to spend your exercise time is doing a squat (or leg press) where you will use the quadriceps, but also glutes, and hamstrings. If you only did these three exercises and moved efficiently between them, you could complete in about 10 minutes. That allows for one minute for each exercise set (a must if you’re going slowly enough to ensure you’re not using momentum). It doesn’t allow for a lot of transition time. Exactly How This Works As I write this, I’m traveling. I got up yesterday before the second leg of a road trip driving 6 more hours. I wanted to be on the road early, so did a short weight training workout of exactly this nature. Chest press, bent over row, and squats with as heavy weight as I could, knowing I was only doing 3 sets, so my volume would come from the weight vs the repetitions and sets. There’s one more thing we have to consider when wishing, hoping for shorter workouts. Stick-to-itiveness of the exercise. Exercise obstacles and adherence have been science of this behavior change researcher for 38 years. Adherence to exercise among older women Twice weekly strength training for greater than 4 months resulted in 79% adherence. Adherence was positively associated with age, and with perceptions of overall good health. Interestingly enough, adherence was also strongly associated with the exercise leader’s prior participation in sports and in prior experience leading programs. “Despite compelling scientific research and widespread public health recommendations, among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week.” What helps? Get a Community Although personal involvement and commitment to any exercise program are essential, studies indicate that initiating individual behavior change is more likely with social or environmental change and support. A large number of women who drop out report time, and preference of exercising at home (in part due to time savings of at-home exercise) as obstacles to exercise. As age increased, participants were more likely to adhere to strength training. We clearly gain a sense of urgency. For example, for every added decade of life, participants were approximately 10 times as likely to adhere to strength training. 1, 2, or 3 sessions per week? One small study in 2013 found no difference. Researchers divided women over 60 into those that did 1 aerobic and 1 resistance exercise session a week 2 each aerobic and resistance, and 3 each aerobic and resistance. Muscle strength, cardiovascular fitness, and function were all assessed after with no significant difference among the groups. The 3 mph walk test the women did from pre and post evaluations showed an average of 112 heart rate pre to an average of 92 after. There was visible increase in strength of lower body comparing twice weekly to one time weekly. And a very slight increase of cardiovascular fitness 3x per week group compared to 2x per week group. (and one time) For Energy Expenditure and Weight Control There WAS a difference. Only the two-time a week group in a similar study of women 60-74 increased in Total Energy Expenditure (TEE) and Activity-related Energy Expenditure. How could that be? When 3 times weekly compared to 2 times weekly exercise was performed, the effort level and caloric burn was less than the activity performed during two-time weekly workouts. WHY? Exercising fresh and recovered results in expending more energy (without feeling as if it is more effort). So much that increasing exercise sessions by 33% still did not equate to more activity-related energy expenditure. Often, in order to perform 3 sessions within 7 days, these sessions are performed before full recovery is achieved. Entering a workout sore, tired, or with muscle still in need of repair, will be ineffective for advancing fitness. As for TEE, we know that the “couch compensation” effect occurs with those who are overzealous in exercise sessions resulting in more sedentary hours the remainder of the day. TEE for individuals in jobs like mail delivery (on foot) or UPS or Amazon delivery drivers in and out of their vehicles regularly through the day has been notoriously higher than jobs requiring desk work for the same time span. When women gain enough strength and cardiorespiratory benefit to boost energy, but not so much it drains them or creates “couch compensation” effect, it also boosts activity outside of their sessions. It’s similar to the thermogenic effect of eating certain foods. Thermogenesis What we’re after is a thermogenic effect, both from food and exercise if we desire to boost metabolism or maintain it as we age. We’ll stay focused on exercise here, except to say, regularly consuming high protein meals evenly distributed throughout the day does -and supports the muscle protein synthesis a woman over 50 needs. If you compare thermogenic effects of cleaning house, going up and downstairs, to sitting and resting, which wins? Comparing thermogenic effect of walking a dog 1-2 miles vs around the block, which wins? Compare playing 18 holes of golf or spending the day gardening to reading a book. Sweet Spot You get the idea. When you exercise in the sweet spot – which appears to be twice weekly strength training, and twice weekly cardiovascular exercise you will make gains in bone density, lean muscle mass, and cardiovascular fitness. You’ll do so while maintaining, or gaining, the desire and motivation to be active throughout the rest of your day. Short workouts for women over 50 or short life? Maybe that’s dramatic and maybe not. Still, a comprehensive, yet hormone-honoring workout week is 90 minutes split in two sessions of strength training and 2 sessions of 30 minutes of cardiovascular training (HIIT or HIRT). The rest of the week then leaves plenty of time and energy for walking daily, golfing, yoga, pilates, and generally loving life. Want a DFY program that provides this combination of enough but not too much? STRONGER: Tone & Define is open a few times a year. Learn more here and hear from students. Resources: Seguin RA, Economos CD, Palombo R, Hyatt R, Kuder J, Nelson ME. Strength training and older women: a cross-sectional study examining factors related to exercise adherence. J Aging Phys Act. 2010 Apr;18(2):201-18. doi: 10.1123/japa.18.2.201. PMID: 20440031; PMCID: PMC4308058. Lippke S, Ratz T, Keller FM, Juljugin D, Peters M, Pischke C, Voelcker-Rehage C. Mitigating Feelings of Loneliness and Depression by Means of Web-Based or Print-Based Physical Activity Interventions: Pooled Analysis of 2 Community-Based Intervention Trials. JMIR Aging. 2022 Aug 9;5(3):e36515. doi: 10.2196/36515. PMID: 35943790; PMCID: PMC9399846. Fisher G, McCarthy JP, Zuckerman PA, Bryan DR, Bickel CS, Hunter GR. Frequency of combined resistance and aerobic training in older women. J Strength Cond Res. 2013 Jul;27(7):1868-76. doi: 10.1519/JSC.0b013e31827367e0. PMID: 22996024; PMCID: PMC4066209. Hunter GR, Bickel CS, Fisher G, Neumeier WH, McCarthy JP. Combined aerobic and strength training and energy expenditure in older women. Med Sci Sports Exerc. 2013 Jul;45(7):1386-93. doi: 10.1249/MSS.0b013e3182860099. PMID: 23774582; PMCID: PMC3713080.

Sep 20, 2022

Women’s health management is usually, well a woman’s job. So if you’re in charge and not doing so great, what then? When was the last time you had an eye exam? Pap smear? Mammogram? Are you due for any tests? If your dog or children were would you allow that? If you manage health for your family as many women do, this is for you. My guest wrote the book about how to manage health better. In this case, we’re talking about yours. Have you skipped a regular check up? Missed a dental appointment? Moved and found it low on your priority list to locate a new doctor in any given area to establish a relationship with? For your questions about diagnosis, how to advocate for yourself better, and be prepared to do so, stay tuned. This episode about women’s health management is brought to you by the Lunges mini video bundle. The most often asked question about lower body exercise - crucial to longevity, strength, and cognitive health through greater muscle mass - is how can I do lunges so they don’t hurt? https://www.flippingfifty.com/lunges (FREE) My Guest: Susan Salenger is the author and researcher behind Sidelined, How Women Manage & Mismanage Their Health. Sidelined examines the many ways in which some women manage and sometimes mismanage their healthcare. (Released April, 2022) Susan explores how women, typically the medical gatekeepers for their families, tend to be extremely conscientious about taking care of themselves, yet at the same time inadvertently undermine their own care. Born and raised in Los Angeles, Susan attended UCLA to study English. After graduation, she worked alongside her husband Fred for 25 years at their production company, Salenger Films, which produced corporate training and development films distributed worldwide. Today, at age 79, Susan lives in Northern California to be near her incredible family which includes her two daughters, four grandchildren, a cat named Max and a dog named JD (Salenger). When she is not speaking about her book or spending time with family and friends, you will find Susan powerlifting to stay in shape. If you have questions or concerns about women’s health management leave them below the show. And I would appreciate your rating on iTunes. 00:00 Questions we answer in this episode: 06:44 What prompted you to write Sidelined ? Why is this book so important to you? 10:11 Tell us about the format of the book. 11:41 How did you find the women you interviewed? Were they all open to being interviewed? 12:20 I know you put together some focus groups. How did you put your focus groups together and why did you that? Did you learn anything different from the groups than from the individual women? Why is Sidelined different from other books out there? You say women do themselves such a disservice, what do you mean by that? What are the top three things the women you interviewed share in common? What are the 3 most common hurdles women need to overcome to improve their healthcare? What are womens’ biggest frustrations when they visit their doctor? You mention that men and women talk to doctors differently. What do you mean by that? And does their conversation style interfere with their diagnosis? Why do some women hesitate to get second opinions? 23:18 What’s the best way to find the most competent doctors? How should women do their due diligence? 25:13 Did you find women get better care from a male doctor or a female one? 27:55 How can women focus their doctor visits so they can get more of what they need? 30:59 What can someone do if they “mess up” an appointment or reflect back and want to think about their health differently? What are your top 3 tips for women who want to better manage their health and decision-making capabilities? 34:24 What has this book taught you about yourself? CONNECT with Susan: susansalenger.com Susan on Social: https://www.susansalenger.com/ https://www.instagram.com/susansalenger/ https://www.facebook.com/suesalenger/ https://twitter.com/susansalenger https://www.linkedin.com/in/susan-salenger-a4a02716/ @shewritesdotcom (IG) @shewritespress (FB) The Book: Sidelined: How Women Manage and Mismanage Their Health

Sep 17, 2022

Menopause is terrible! This is awful! Just a couple of the comments I’ve recently seen women posting. So if it’s you, I’m not calling you out without respect. I am though, calling you out. We are an exclusively made-for-menopause based-on-research on midlife women fitness business, training and supporting fitness professionals working with women midlife too. So we are bound to hear the ups and downs of menopause. What we’re diving into here is subtle damage you can be doing and you won’t even catch yourself. It’s Not Intentional You don’t intend to be negative. You don’t want to be. Yet, if it’s been a habit, a way of thinking, for decades? You don’t even recognize it when you do it. That’s true for any of us and particular habits or traits. You know it because with your partner or your best friend, someone who knows you really well, they’ll point out to you… “ you’re doing that again” or “ let me finish ” (because you too often don’t). You get what I mean, right? And sometimes… just sometimes you may catch it yourself. When you’ve decided you want to change, and you’re now aware of the power of messages. Me too. I found myself saying derogatory things about this menopause ride recently. And of course, I thought I was justified! 4 periods in 8 weeks, are you kidding me? Tied to supply chain issues with hormone therapy, tied to menopause, just in case you weren’t following that! And… I had to reframe FAST! How did I do it? I had to come up with the, “ what CAN I do?” And what does the message I’m saying to myself do? Does it hurt or does it help? I’m a believer of the science of mind-body-soul connections. That means everything you think and feel is heard by all your cells. What you feel is real and it creates a pattern of sorts so that your brain continues to access again and again. Until, that is, you reprogram. This episode is about reprogramming in particular about menopause, and some specific symptoms I’ll give as examples. You may need help with the rest so ask in the Flipping 50 Insiders group (Facebook). So, if you don’t want something, you have to stop obsessing about what it is you don’t want and think about what you do! Think about wanting to lose 5-10 lbs. What do you do more often? Do you think about how tight your clothes are? Do you try on clothes that you want to fit that just don’t feel good? Do you weigh regularly, try to exercise more, or ponder what you should or shouldn’t eat? OR… Do you imagine how you’re going to feel, the energy you’ll have when you’re there? Do you go for walks or lift weights (the right things) and see yourself doing those activities in your mind’s eye with strong strides, lean legs, and great form? Which set of questions felt more like what you think? I could have dwelled on the fact that my cupboards are bare. I mean I don’t have a tampon in the house, right? I do remember going through luggage and purses like a kid looking for coins in the couch or the car. But nothing! Fortunately for me, one of the first times, I was at a health club with a complimentary supply, just in case you’re wondering how that came out. But instead, I just stopped on the way home from said health club so I was ready. And when two weeks after the first the second one came? And I finally realized why I’d been breaking out? I got busy. First, I let my practitioner know Houston, we have a problem. I also got out my sauna and started a 14-day sprint. (There’s another episode on that if you want the details) I took a little better care of myself. Less caffeine and more water. More walking breaks during the day. I got sunshine every day. The point isn’t what I did but that you look for the things you can do too. Here’s how I’d get you out of the menopause is terrible syndrome: Assess all the things you’re doing for your benefit and ways you take care of yourself right now. What do you do that you enjoy? How do you make sure you can get optimal sleep? How are you eating in a way that supports you? What are the symptoms you’re dealing with? Can you align the symptoms you’re dealing with a) habits that make it worse and b) habits you’ve tried that make them better? Take a sheet of paper, draw two lines vertically down, dividing into three columns. In column 1 put the symptoms you’re dealing with. Leave plenty of space between them. In column 2 put the healthy habits you do that reduce or alleviate those symptoms In column 3 add the habits that contribute to the symptoms For example: Fatigue resting, extra sleep, Epsom salt baths Too much exercise Lack of muscle strength training to fatigue lots of cardio, and caffeine If menopause is terrible right now, let’s figure out your next steps. There are answers for you. Resources: STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Flipping 50 Insiders group: https://www.facebook.com/groups/flipping50insiders You Are the Placebo by Dr. Joe Dispenza Other Episodes You May Like: Mindset Shifts with Natalie Jill: https://www.flippingfifty.com/redefine-aging/ Mindset Mastery with Kerry Terpedino: https://www.flippingfifty.com/believe-kerry/

Sep 13, 2022

Changes in hormones and skin that occur with midlife tend to hit women at varying times. For some women there’s a dramatic change when estrogen levels drop. Skin becomes noticeably thinner and this is when I hear more women ask for help with cellulite that wasn’t visible before. For other women it’s a roller-coaster ride of hormones and skin problems start or worsen if they did exist before. Hormones and… doesn’t that feel like the truth? It’s an integrated process. In this episode of hormones and skin in midlife, I have the SpaDr in the house. Among the most frequently asked questions even I as a fitness expert get: How can I get rid of my crepe skin? I’ve lost weight and now I have lose skin, what can I do? She’s not a stranger to Flipping 50 but it’s been a minute and I’m so happy to have her back. Let’s face it… pun intended, from exercise that you want to do for the bump in circulation there can also be the sweating, sometimes with makeup on, the sun, wind and chlorine, and add that all to hormone fluctuations and it's hard to put that best face forward at times. My Guest: Dr. Trevor Cates is author of the USA Today and Amazon bestselling book Clean Skin From Within and founder of TheSpaDr.com. She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world with a focus on skin and hormones. She has been featured on various TV shows, including The Doctors and Extra TV. Dr. Cates has interviewed over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within. Her next book Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance is coming September 2022. Questions we answer in this episode: How do hormonal imbalances impact our skin? What kind of hormonal imbalances are we talking about? How does the gut microbiome play in role in both skin and hormones? Fiber boost How are toxins in skincare products a problem for our hormones? What are top skincare ingredients to avoid and healthier alternatives? How do changing seasons impact our hormones and skin? What made you decide to do a 9-part documentary series on women’s health and hormones? How do listeners get access to this?! So, hormones and skin are going to forever be in flux but here you got the inside scoop on how to stay ahead of the game. Connect: Docuseries: https://www.flippingfifty.com/thespadr The SpaDr on social media: https://www.facebook.com/DrTrevorCates/ IG: @TheSpaDr

Sep 11, 2022

I swear by my infrared sauna (In fact, recently my hormones were off due to supply-change issue resulting in a change of the type of estrogen I was given. My skin- breakouts – and water retention were the worst. I used my solo sauna for 14 days in a row and got a lot of relief and quick healing for my stressed skin). Saunas are gold for so many reasons. For more on what exactly they do for you and how to use them, read this post/listen to the episode. Benefits of Sauna that I Love Look, I’ve been a sauna fan since high school when first introduced to one by one of my older siblings or their spouses, I can’t remember which. In high school? It just felt good. I loved the heat and the sweat on a cold day… and the way my skin looked and felt after. Little did I know I would need all of these benefits: Improves Insulin Sensitivity Burns Calories (heat regulation) Improves Heart Rate Variability - This is a measure of recovery I discussed in You Still Got It, Girl! Increases resilience of cells to stressors Increases autophagy - It’s like benefits of fasting without fasting. But imagine coupling the two. Provides a cardio-like stimulus for the heart (and no, that doesn’t get you off the hook) Increases brain-derived neurotrophic factor (BDNF) Reasons to Use Infrared Sauna, Specifically | Benefits Heats deep in tissues - It’s an inside out kind of heat, not like lying in the sun or a steam room heating you from the outside. Helps eliminate toxins - We store toxins in our bodies (specifically fat, making it hard to lose fat) so this release supports the release of fat. Exposure or consumption of heavy metals, PBCs, phthalates, flame retardants, pesticides, for example, get stored in fat by your body to attempt to protect and remove them from circulation. Boosts nitric oxide- You’re going to hear more about this. It’s something that dilates blood vessels. Provides rest/relaxation - While in the sauna in the late afternoon/evening I can power nap for 10 minutes. In addition though, I also sleep so soundly and am ready for bed that night in the most optimal way. Supports immune function. - ‘Nuff said about our desire for this one, right? It does this by mimicking a fever. That’s how your body deals with infection. With sauna you’re giving it a small dose so each time you have a boost in your immune system. Here’s How I Use My Infrared Sauna I like to do about 30 or 35 minutes regularly. What’s regularly? That’s about 3-7 days a week depending on my schedule and of course traveling throws that off. But when I am suffering from something – like right now, my estrogen levels have gone haywire due to a supply chain issue with the BHRT I was using. I’m using it every day for 14 days since – did you know? Throwing off hormone balance throws off fluid retention. It’s one of the signs I first noticed in 2019 when I finally cried uncle and said, I can’t flip this switch alone. Of all the reasons to use infrared sauna, I prefer the ones that are “extra.” You know, like better recovery, better skin, faster healing, boosted immune system. But, I’ll admit when I really NEED a benefit, I’m a lot more consistent. (Like this little 14-day sprint I did. And it would have been a longer streak but I left for a trip at that point). I start at lower temps if it’s been a while. Using my Solo Sauna I use the settings and keep it at 5 to begin. I build up so I’m usually at 7 or 8 for slightly longer periods of time. I make sure before the sauna I’m well hydrated, with some high-quality salt or electrolytes and consume more water and salt afterwards as well. For travel to Cozumel Ironman (twice since I’ve had my sauna) since I lived in hot dry climates, the training there wasn’t much support. So, I would sauna after exercise when possible and try to stay in 20-30 minutes. Definitely add electrolytes and extra salt (your body doesn’t lose just water! Even if you’re not training for an Ironman). I did about 14 sessions in the few weeks leading up to the race. So, my body was ready, and I had some idea of how to monitor my sodium needs. What did that do for me? Helped me to keep my heart rate lower comparatively than had I not done it. It also supports blood volume and red blood count (helpful to deliver more oxygen to working muscles). Ideally it helped me keep cooler during competition because my body was used to it. Overheating is a real concern when you’re in heat and humidity exerting yourself. When you do so for up to 17 hours, you want to take all precautions! BUT… you don’t have to be doing an endurance competition or traveling to a hot humid environment to benefit from infrared sauna. And start with any sauna you have access to, they’re all beneficial, infrared just more so. Here’s what sauna can do for you: Increase oxygenation and sweat rate. Why it’s good: Early onset of sweat means you’re able to cool yourself better. In a humid environment that gets a little tricky because if the air is saturated it doesn’t evaporate from your skin and cool you, but it still allows you to lose heat from your body. The increased oxygenation means that your working muscles get more oxygen to perform better. In addition to the internal benefits for longevity you may not “see” right away, these two will make exercise feel better and be more effective for you. Longevity benefits of sauna A frequent use of sauna is associated with lower risk of dementia, hypertension, heart disease. Now, who knows, it’s very likely people who use saunas overall have healthier lifestyles than those who don’t. So, it’s hard to tell specifically what habit was most related. But as a 38-year fitness professional, and at that point 13 years in perimenopause as an endurance athlete, it does make a difference. I moved a few months ago. I just unpacked my sauna again yesterday because of this new-found need and I’m using it for 14 days. But after even just three sweat sessions in a row.. I sweat out pools of retained water and slept longer and deeper than I (already a good sleeper) normally do. And my skin seems to be calming down too. What about you? Do you sauna? I’d love to know the reasons you use infrared sauna, or why possibly you started to and then actually still do! Links to the Sauna I have at Home: (FREE SHIPPING in September) My Sunlighten Solo SAUNA Built-In models friends and family members enjoy By the way, FREE shipping in September (that's a big plus!) Links to previous posts & Flipping 50 episodes about Sauna: Improve Fitness without a Workout: https://www.flippingfifty.com/sauna-benefits/ Hype or Hip: Sauna Benefits During Menopause: https://www.flippingfifty.com/sauna-benefits-during-menopause/

Sep 9, 2022

What’s the relationship between iodine and thyroid health? That’s our conversation today. The explanation provided by my guest (returning guest, Sara Banta) makes a complicated, integrated process of body functions much easier to understand. My Guest: Sara Banta is the owner of Accelerated Health Products in addition to the host of Accelerated Health Radio and TV. She helps her clients and listeners reach their optimal state of health through proper frequency enhanced detox supplements, cutting edge technologies, and modalities. Her journey hit rock bottom about 15 years ago suffering from Crohn's disease, hormonal issues, PCOS and heavy metal toxicity. After Western medicine couldn't give her answers or solutions, she discovered natural solutions that actually worked. As she was on her journey, she was hit with her 9 year old son’s diagnosis of leukemia. It was that moment that she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting edge protocols that combine Scalar frequency-based supplements, Chinese medicine, healing devices and much more to detox, reset and rebuild their Body, Mind and Spirit. She has a degree from Stanford University in Economics and Psychology, Institute of Integrative Nutrition, and the Invincible Wellness System. 00:00 Questions we answer in this episode: 04:56 Why is iodine a necessary supplement in today’s world? 09:42 Who tests iodine sufficiency? 10:05 Why is it such a controversial supplement? Really, even among functional doctors, this one got resistance from my own functional doc. The elephant in the room is, just when you might be open to exploring a new path to health, your doctor may throw up just one little additional source of resistance - a tone of voice, a look, or a flat out “That’s really is voodoo medicine” - literally heard by a good friend of mine yesterday when he asked his doctor about testosterone options and opened up with the the “optimal” vs “normal” level. 13:15 What will make TSH go high taking iodine? 17:56 What is causing a rise in hypothyroidism? What dietary and other supplement tools can help thyroid health? 33:00 What's the future of medicine? Connect with Sara: Www.sarabantahealth.com @acceleratedhealthproducts Resources Mentioned on this Episode: Accelerated Health Products: https://www.flippingfifty.com/accelerated Genius Insight App (find it on www.sarabantahealth.com ) Amp Coil Accelerated Silver Prior Episodes You May Also Like: Dr Alan Christianson regarding Thyroid and Iodine: https://www.flippingfifty.com/reverse-thyroid-disease/

Sep 6, 2022

What do you wish you’d known about menopause before you got here? Will you pass on information to your daughter differently? Here’s one chance. This episode is a fun jaunt both into the deep wants and wishes we all feel and some of us express. We do a fun rapid fire game where I list symptoms of menopause and Dr. Stills fires back what it makes her consider first. This episode is sponsored by the Flipping 50 Menopause Fitness Specialist course. I share more about it in the She Means Fitness Business podcast for fitness professionals. Click for more, or listen on your favorite podcast platform to She Means Fitness Business, or share with your favorite fitness pro. My guest today shares as much as we can pack into this episode about what you and your daughter both want to know about menopause, before, during, or after. My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards. Using her 20+ years of experience and extensive training and background in European Biological Medicine, anti-aging therapies, and Bio-identical Hormone Replacement, she has successfully helped thousands of women transition gently through the different stages of their lives with all natural methods. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science Of Self Healing podcast. She is an expert physician for Women’s Health Network and she educates other physicians as the Co-Lead North American lecturer for the Paracelsus Academy in Switzerland. Patients work with Dr. Stills in a variety of ways: through telemedicine consults and her life-changing retreats for individuals or small groups in healing and rejuvenating locations around the world. Some patients will even fly out to see her or fly her in just to get the chance to work with her one on one. 00:00 Questions we answer in this episode: 09:50 If you could wave a magic wand and have women know things about menopause what top 3 things would you like to have them know before they arrive? What’s the ideal time to start prepping for menopause? 16:26 If I said sex, skin, and fat … the greatest of these is ______________ … and I meant this is the greatest concern of women when they hit that transition how would you answer that? Anti-aging therapies vs Pro-aging therapies? Which label feels to you like a better fit? And why? Here are some of our rapid-fire questions. I say a menopause “sign/symptom/nuisance” you say… a remedy, habit to start or something to stop that would give the quickest support .. wanna play? 26:43 Painful intercourse 26:52 No desire for sex 27:06 Hot flashes 27:14 Belly fat 27:58 Insomnia 28:08 Feelings of depression/anxiety 28:29 Forgetfulness Gut issues making “eating healthy” complicated You’ve got a summit coming up, and I’m in ! And you and I chat at dinner about life and menopause and travel and all the things … while you’ve got a busy practice, a crazy travel schedule, and when at home you’re like grandma on steroids. What’s the importance of hosting a summit to you? And why now? 31:03 Can you share a little about the summit and tease some of your guests? I’m honored to be speaking, and yet feel like my listeners are getting me .. the draw of those great experts I’m among may be for them greater! There’s so much more to share about menstruation and menopause. If one goes well, the other tends to go better. The time to think about Join the Summit: Mastering the Menopause Transition https://flippingfifty.com/mastermenopause Follow Dr. Stills on Social: facebook.com/drsharonstills instagram.com/drsharonstills

Sep 2, 2022

It’s Q and A time again and this time it’s a round up of 5 menopause fitness questions. I got these from our Flipping 50 Insiders group on Facebook . If you’re there or you’re commenting on the show notes themselves, we often pick those questions precisely for episodes like this. These are some of your favorite episodes based on the downloads! Thank you by the way for sharing, it really helps you and I both when more of the world is tuned into nuances of midlife fitness. Kathy asks: If you are feeling tired, run down, sore, or achy how do you plan your week of weight training and HIIT? It has happened that as the week progresses something may crop up and I feel I need to eliminate one day of my workout to take a break.Is it best to skip a weight training or a HIIT day? After doing large muscle strength training and beginning to move on to smaller muscle in arms, is it effective when doing only one set (for the smaller arm muscles)? I find myself running out of time some days and wondering if it is worth the effort to do only one set when 3 sets are not possible. Should I always do 3 sets for each muscle group? Kim asks: If post menopausal (total hysterectomy 1 year ago), on BHRT and began experienceing abnormally low energy and mood and interrupted sleep, how “hard” do I push myself? I’m able to do the strength training 2x/week with 72 hours apart but feel drained on the other days. I really want to get results. Teresa asks: Do we count warm up and cool down time towards the 45 minute HIIT each week? I have been doing 5 min WU, 20 minutes of intervals and 5 min of cool down twice weekly. Does this sound about right? I hope these 5 menopause fitness questions have given you some insight - or confirmed, you've got this! Resources: Flipping 50 Insiders Group: https://www.flippingfifty.com/groups/flipping50insiders

Aug 30, 2022

If you need just one more little nudge to get out the door, or turn on the exercise video today, this post is full of reasons to exercise after 50… unrelated to weight loss. Though, full-disclaimer, weight control, specifically body composition is always a benefit if your dose-response ratio is right. An article in the NYTimes Well post on August 24 got the attention of exercisers. The article relayed a recent study in the British Journal of Sports Medicine (August 2022) connecting exercise to longevity. Even though not new news, hearing the exercise you’re doing has specific benefits reinforces your choices and commitment. With ongoing research on placebo effect, we also know that consciously plugging into the benefit of the exercise you’re doing, amplifies the results. But let’s face it, as we get closer to death, longevity means more. If we’ve lost some significant health ground during the pandemic due to illness or inactivity, there’s a greater chance that we are motivated more by fear. But what about the rest of us? You look pretty good. You, nor anyone else, thinks you need to lose weight. Even so, there are reasons to exercise after 50 Stress kills. It’s directly.. Not indirectly, associated with over 85 diseases. And if you produce endorphins, serotonin, and dopamine - all responsible for a good mood - during exercise your cortisol level is lowered. They can’t all be up. So.. produce those feel-good neurotransmitters and you can not only be in a (1) better mood… (2) you decrease risk of disease. How much exercise? Jogging 15 minutes or walking an hour decreased risk of depression by 26%. That’s a big deal considering 41% of midlife women deal with depression and 51% with anxiety. (3) You sleep better. Just 10 minutes of self-selected exercise intensity improved sleep quality by 33% according to a National Sleep Foundation survey. How fast it happens? Past participants in the Hot, Not Bothered10-Day Challenge said they experienced better sleep by the 3rd day. (4) You have more energy. Now this one may naturally be tied to sleep. You’re not sleeping, you start sleeping, you’re going to feel better. You also produce more mitochondria when you exercise with adequate intensity. This one’s also tricky. Those who are over exercising, under recovering, or both are just sabotaging themselves thinking that feeling lousy will some day miraculously make them more fit. Never going to happen. The winner is almost always the athlete who shows up for game/race day better rested. Playing this game of life is no different. Appetite? Contrary to popular belief, the right exercise (5) curbs a crazy appetite by controlling blood sugar, and improves a sluggish appetite because it gets things moving and improves the function of everything, including your thyroid which contributes to metabolism. (6) You will find less risk of visceral belly fat (reduced by 6% over 12 weeks for women using HIE training but insulin sensitivity didn’t change from exercise alone, indicating that post menopause a reduction of carbohydrates overall, and a switch to the type and timing of carbohydrate consumed is also important. When you have an appetite and a healthy metabolism (though I know we’re flirting with weight loss - that’s not where I’m going), you may feel more frisky. That and exercise of almost all kinds gets you moving your hips more. Blood flow to your pelvis, (7) better digestion* from exercise itself and from eating better that naturally results, as well as and improved metabolism could also improve your libido (8). Better digestion from exercise? “Exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria.” These are all positive effects on gut health. What kinds of exercise helps libido? It seems all kinds within a sweet spot. That is more exercise was associated with less chance of sexual disfunction. However, over training or exercise that exacerbates adrenal fatigue and will have the opposite effect.They types of exercise include weight training - that stimulates testosterone, short intense intervals, and those like pilates or yoga, that increase blood flow to the hips specifically. Of course, the specific pelvic floor exercise, kegels will do good. For women, sexual arousal is short-lived. Though there may be an overall level of sexual activity in women who are active, the rise of hormones that improves sex means shortly after exercise is a good time for.. Well, a good time. In case you didn’t know, exercise is one of the best things you can do for your brain. Aside from happy transmitters, more muscle mass is associated with reduced risk of Alzheimer’s and dementia. (9). Brain-Related Reasons to Exercise After 50 For every 1 unit of muscle strength, there was a 43% decrease in the incidence of Alzheimer's Disease. What types of strength training? Using the minimum dose of 2x a week strength training, where AD was present, that was using machines to eliminate cognitive issues from becoming an obstacle. The inclusion of power exercises (fast twitch muscle), and of cognitive games during the strength exercise was also beneficial. To Try: Count by 3s as you do each repetition, recite your phone number backward between sets, learn someone else’s phone number, recite it, then backward, tell me your phone number by number first, area code next and your middle digits last between sets. Determine your age in 1977, or how old your grandmother would be today if she were alive. You’re more attractive. There’s no faking health. Not really. You can definitely buy anything these days. Implants, which run a risk, botox, hair extensions, nails… you name it. But one thing you can’t fake is real health. Your eyes shine or they don’t. Your skin glows or it doesn’t. Look in the mirror when you exercise and you’ll see it. The increased circulation and elimination of toxins through sweat as well as waste removal internally… it all adds up. No way to fake that. (10) A Camera-Ready Move Besides improving lymphatic flow that can decrease puffiness around the eyes (the morning before a photo shoot my photographer found me on the treadmill about an hour before the shoot doing a quick 20-minute interval session because I hadn’t slept well), science shows that the skin of aging athletes was more resilient than that of couch potatoes. That? Brings us back to the conversation about mitochondria. It’s about both boosting the cellular level production of mitochondria where you change the way you age. (Listen to the explanation of mitochondria and the benefit of algae in your diet). And bonus… confidence. (11) If you’re lifting weights, especially, the change in your posture is reflected in the way you carry yourself. People turn to watch confidence walk in the room. More than just a beautiful woman, it’s confidence that captures attention and holds it. For midlife women especially, who go through so many changes, some that may deal a blow to the self-esteem or body confidence, exercise added a big boost. What’s your biggest of these non-scale reasons to exercise after 50? References: (1) https://pubmed.ncbi.nlm.nih.gov/35416941/ (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/ (3) https://www.eurekalert.org/news-releases/678942 (4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627948/ (5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/ (6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340823/ https://pubmed.ncbi.nlm.nih.gov/33345051/ (7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/ (8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939225/ (9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2838435/ https://pubmed.ncbi.nlm.nih.gov/35712202/ (10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531076/ (11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603361/ https://pubmed.ncbi.nlm.nih.gov/34299744/ Primary research: https://bjsm.bmj.com/content/early/2022/08/10/bjsports-2022-105519 New York Times article: https://www.nytimes.com/2022/08/24/well/move/cardio-strength-training-benefits.html Episodes mentioned: Mitochondria and algae: https://www.flippingfifty.com/mitochondria/ Flipping 50 TV libido: https://www.flippingfifty.com/get-your-libido-back-episode-3/ Resources: EnergyBits code: debra for 20% off! HERE: https://www.energybits.com/ 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

Aug 27, 2022

If you’re tired all the time, the fastest way to make progress is to stop. Truth. Women currently in midlife can have limited beliefs about exercise. If these ring true for you in spite of feeling more tired then stay tuned: [Limiting Beliefs] I have to exercise because I want to lose weight I need to push through the exercise in spite of being tired all the time. When I get more fit I won’t feel so tired. If I just lose the weight, then I’ll have more energy. Look, there are more but I’ll stop here. Let’s unpack each one of them. I’m going to unpack these AS IF, you’re tired all the time. Whether you: Could take a nap after exercise Are tired before you even begin Can’t get yourself going to exercise before noon Find you’re tired even following the Flipping 50 Formula for women in midlife … this is for you. You have to exercise if you want to lose weight. Truly at some point you will WANT to exercise, but if you’re exercising tired, you may be PREVENTING weight loss. How is that? It's about the interaction of cortisol, adrenals, and fat storage. You Need to push through exercise in spite of being tired all the time It’s immediate evidence that you’re defaulting to the “hard work” needed for results we were taught by post-depression parents! 1) it doesn’t need to be hard 2) pushing comes with no brownie badge, in fact is digging you deeper into that adrenal stress (low cortisol) and that can wreak havoc with your thyroid. All of which.. Responsible for your energy and metabolism. When I get more fit, I will have more energy. Girlfriend, you won’t “get more fit” if you don’t have the right hormones operating and or have the wrong ones in a perfectly imbalanced place. This is a do-not-pass-go-do-not-collect-$200 thing. You can’t skip ahead. If I just lose the weight, then I’ll have more energy. You can’t lose the weight while in fat storage. And when your adrenals are working overtime, your cortisol is off (too high or too low), there is no fat burning happening. Just adrenal stress. Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge 8 Daily Habits(AND my TEDX talk): https://www.flippingfifty.com/TEDx Facebook page to find videos of Formula: https://www.facebook.com/flipping50tv

Aug 23, 2022

Are you familiar with PRP therapy? How about shockwave therapy? My guest today and I break down the what, why and when… as well as the who is and isn’t a candidate for it. If you’ve got questions about these treatments and certain chronic issues like plantar fasciitis, hip bursitis, or carpal tunnel syndrome… or you’re interested in a little vampire facial … this is your episode! Need an easy way to start exercise? The 5 Day Flip 00:00 My Guest: Dr. Sabrina Solt is a naturopathic medical doctor located in Scottsdale, AZ. She has been practicing regenerative and anti-aging medicine since 2013. Over the years, she has mastered various treatment modalities, such as prolotherapy, PRP, adipose and bone marrow derived stem cells, as well as birth tissue biologics such as amniotic allograft and exosomes. She is known for crafting comprehensive and custom tailored treatment plans for her patients which include things like diet and lifestyle changes, nutritional supplements, bio-identical hormones, peptide therapies, and of course regenerative injections. In her free time, Dr Solt enjoys reading, traveling, and spending time with her husband and two children. Hear about Plasma Rich Platelet Therapy and Shockwave Therapy (and Platelet Poor Plasma!) Questions we answer in this episode: What is PRP? What can it be used for? 03:50 What are the Male (and female!) sexual applications 04:58 Are there any negative side effects or down time? 08:00 Number of treatments to experience benefits? 10:35 Who is a good candidate for PRP? 16:54 What is shockwave therapy? 17:25 When is it used? What does it treat? What precautions or side effects? Connect with Dr. Solt: Website: Www.stemcelltherapypro.com Instagram: https://www.instagram.com/drsolt

Aug 21, 2022

Running and Returning is a book, a story, and a glimpse into the tapestry of life for now 61-yr-old runner, Vicki Hunter. Vicki is a prior fellow trainer I met in at RallySport in Boulder. She has recently published a book and whether you are a runner like Vicki, a parent of a child with addiction, or none of the above… this episode is one you’ll identify with. Vicki’s story is testimony to the resilience of the body and the mind. 00:00 My Guest: Vicki Ash Hunter is a writer, runner, coach, and retired university instructor. A lifelong athlete, Hunter found respite in running as a teenager in the 1970s and hasa since relied on it to satisfy her competitive nature and keep her body and mind healthy and strong. Her running resume is stacked with races ranging from 5K to 50 miles, including the 1988 Olympic Marathon Trials and the Pikes Peak Marathon a dozen times, She still competes, and in 2021, at age 60, ran the Boston Marathon in 3 hours, 30 minutes. Hunter’s running career is dotted with accidents and injuries, however, and some of them were life-threatening and life-altering. Most significantly, she came back from near-death after a car accident in 1997, when she was pregnant with her first child. She credits her own fitness and fortitude; her will to deliver a healthy baby; running; and the care of specialized and alternative practitioners for her and her daughter’s survival, recovery, and return to real life. Where she is now Hunter, who retired from the University of Colorado, where she taught political science, is now a running coach certified in Foundation Training and the Lydiard method. She is a movement specialist who works with athletes of all levels and abilities and is particularly attuned to the needs of ultrarunners. Influenced by her own experience recovering from injuries, she is passionate about and dedicated to helping people move better. Hunter holds a Ph.D. in political science and is the mother of two grown daughters. She and her husband live in Boulder, Colorado, and Kona, Hawaii. Running and Returning is her first book. As we release this podcast, it is the last day to register for the September Retreat in Boulder, CO. where you can enjoy a deeper conversation and running clinic with Vicki included in the retreat weekend. (Along with equally unique and inspiring and practical other sessions) Register Today. https://www.flippingfifty.com/co-fitness-retreat Questions we answer in this episode: 07:38 What prompted you to write the book and tell your story? Describe your horrific accident, 14 weeks pregnant At 55 you suffered another critical injury, this time trail running, and it resulted in some fear and trauma have you gone through any therapy to be sure that the trauma isn’t stored in your body? 18:50 What was it like as far as people around you, and the kind of support you needed, wanted, vs maybe repelled? 29:45 When did you start running? 37:38 How did that first trail run after your arm injury go? That year, 2016 , you’re 55, with so many major life events, one of those was your daughter’s struggle with addiction. How has that played out in your reliance or enjoyment of running? The last question… tune in for this one! Connect with Vicki: Vforcepro.com Vicki’s book: Running and Returning Other books you may enjoy if you like to read: The Wizard of Foz - Dick Fosbury: https://www.amazon.com/Wizard-Foz-Fosburys-High-Jump-Revolution/dp/1510736190/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1661051562&sr=1-1 My Marathon - Frank Shorter: https://www.amazon.com/My-Marathon-Reflections-Gold-Medal-ebook/dp/B01AC5JFRQ Other Episodes You Might Like: Women, Water, Running, and Recovery Tips for Injuries: https://www.flippingfifty.com/women-water-running-recovery-tips-injury-free-exercise/

Aug 19, 2022

In this episode we unpack the importance of mitochondria. Inside you lies something so important it controls your energy, health, and longevity. Mitochondria, I was taught back in 1984 as a sophomore in Kinesiology, are responsible for energy production. Science has discovered that disease and aging is controlled by our mitochondria DNA. But the trillions of mitochondria in our cells do far more than generate ATP energy. They also control all our health, cell signaling, metabolism, longevity, brain, gut, energy, sleep, digestion and well everything. Sadly, as you age, you have fewer mitochondria and the ones that stick around get damaged or die from toxins and poor dietary/lifestyle choices. These mutated mitochondria DNA cause cellular damage, aging and disease. Fortunately you can reverse this downward spiral with the help of spirulina and chlorella algae. Catharine explains the science of how algae effortlessly protects your mitochondria… and thus your life. My Guest: Catharine Arnston is the Founder/CEO/Chief Scientific Officer of ENERGYbits® and expert in algae for wellness, nutrition, beauty, biohacking, mitochondria and longevity. She is a nationally recognized thought-leader, seasoned corporate executive, experienced entrepreneur and sought-after speaker. Catharine has an MBA, BA and is a Board-Certified Health Coach. Catharine's journey into the fascinating world of algae began in 2008 when her younger sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would improve her healing. Catharine left her 25-year corporate career to help her sister identify which foods were alkaline which led her to discovering algae - the most alkaline, chlorophyll-rich, high-protein, nutrient-dense food in the world. Algae's Healing Properties When Catharine learned that algae's vast healing properties were documented in tens of thousands of scientific studies but that none of these studies or algae’s benefits were known outside of Asia, she knew she needed to do something. And so ENERGYbits® was born,Catharine has spent the last twelve years researching algae, writing papers, giving presentations, lecturing at conferences, and speaking on 250+ podcasts to explain the benefits of algae. To do this, she has read thousands of scientific papers that validated, and confirmed algae's extensive nutritional, health, mitochondria, longevity, beauty, brain, performance and sustainability benefits. Remarkably none of this science is known by consumers outside Asia. It is Catharine's vision and passion to change this and while she is not a Ph.D., her scientific fluency allows her to explain algae with such simplicity and clarity, it quickly becomes obvious why algae is something we all urgently need. Even the United Nations and NASA endorse algae as the most nutrient-dense food in the world and the answer to world hunger. Questions we answer in this episode: How was it discovered that algae and chlorella could help with the mitochondrial decline and damage? How do spirulina and chlorella algae protect and restore the mitochondria? What if any negative interactions or risks are there for women- for instance with thyroid issues - what should women on thyroid medication be asking or aware of? Why are ENERGYbits algae tablets far superior at protecting health and mitochondria than other less expensive algae brands in Costco or Whole Foods? 36:03 What do you say to those women who feel like the kitchen counter or cabinet has become a pharmacy? No one likes to take supplements. We’re a society of immediate gratification, how long does it take to feel a difference in energy? Try Energy Bits for Yourself: https://www.flippingfifty.com/energybits Code: Debra (20% discount for you listener!) Do a 30 day challenge with me? I started mine August 11. I’ll report after 30 days! Resources Mentioned: Mitochondria blog at energybits.com: https://www.energybits.com/blog/protect-your-mitochondria-and-longevity-with-algae%EF%BF%BC/ FOLLOW ON SOCIAL: @beautybits @energybits

Aug 16, 2022

During the decade I’ve been hosting anywhere from 1-4 podcast interviews a week, never have I had the pleasure of introducing someone who's title includes "professional interviewer." I was intrigued and who could not be at a title like this. She not only is just that, you’ll learn how she created that role herself, but how she was at rock bottom and from it rose up, took responsibility, and changed not only hers, but thousands of women’s lives through her work. 00:00 My Guest: Edwina Murphy-Droomer, the creator of A League of Extraordinary Mothers and the Unleash the Audacious Woman Within series, released Her Debut Book, Phenomenal Feminine Entrepreneurs, in 2021. As she moves into her sixth decade, she has turned her attention to celebrating and supporting midlife women to unlock their potential to feel stronger, healthier, and happier in every way. Having worn many hats throughout her working career, from Office Management to Flower Farmer, and Naturopath to Talk Show Host, Edwina has combined the knowledge she garnered along the way to support women through a thriving coaching practice. As a graduate and avid student of Heartcore Leadership, Edwina's passion, compassion, humour, and style inspires women across the globe to create a compelling and enticing vision for the woman they want to be, the things they want to do, and the legacy they want to leave. She is a powerhouse in the fields of vision building and transformation. She has supported thousands of women to create an exciting vision for the health, wealth, time and love they crave and then provides the support and accountability to bring that vision to life. Potential questions 03:57 Take us back to you broke, single mother with four children. How old were the children, how old were you, what were you experiencing? 07:10 How much time has passed between you then and you today? 10:40 There’s no shortage of information, nor of coaches and courses, so what do you believe is the gap between where we are and where we want to be? 13:00 What is the art and science of Vision Boarding, and what led you to want to help women use this tool? Describe the difference between an empty and fulfilling life as you see it What is the most important lesson you have learned in your first 50 years? 22:55 You talk about laying the foundation for a healthy, happy life. Can you tell me what that foundation is made of? Join Edwina’s More Extraordinary Every Day: How to rekindle your enthusiasm for life and unlock your potential to become stronger, healthier, and happier in every way. Join this Event: https://www.flippingfifty.com/extraordinary Resources mentioned: She Means Fitness Business podcast: https://www.fitnessmarketingmastery.com

Aug 12, 2022

Today we explore the psychology of aging with a guest you’re going to want to pay attention to. She’s 93. She’s still getting herself booked on podcasts. She’s a wonderful interviewee and a practicing life coach. If you don’t think that just set the bar a little higher on how you’ll spend your next 40 years I don’t know what will. 00:00 My Guest: Eileen Greene is an empowered and fearless woman who strongly believes that there's no age to achieve your goals and dreams. After raising her three sons, went on an unrelenting campaign to educate herself and experience life to the fullest. She became: One of the first people to be certified in NLP by Tony Robbins. A Ted Talk Lecturer A High School lecturer about sex for Planned Parenthood A Certified Hypnotherapist, Bar Mitzvahed and received her Master’s Degree in Spiritual Psychology Completed a 2 year program in Volunteer Work from University of Judaism Certified in Interior Design and.... At 93 she is an active Life Coach using Hypnotherapy and Psychotherapeutic methods to help her clients. The psychology of aging optimally…. Questions we answer in this episode: 02:50 What prompted you to start a whole new life after raising your boys? And what is keeping you doing it? While many of our listeners have looked forward to retiring from their jobs and are or are eager to do so, at 93 you’re still finding guest spots on podcasts… what’s the difference between you and those who can’t wait to retire? What do your clients come to you wanting help with? 10:47 What is your “I AM Process” that you use with your clients to eliminate negatives in their lives? 11:13 How do you reprogram “Initial Sensitizing Experiences” that have caused trauma in your life? 15:55 What do you suggest they do to be healthier (at any age)? Connect with Eileen: https://www.facebook.com/EileenGreeneSuperWoman Eileen’s TEDx Talk: https://youtu.be/Bb5Z1o4sm1U Other episodes you may like: From Antiaging to Antiageism: Flipping your Fitness Business: https://www.fitnessmarketingmastery.com/from-antiaging-to-anti-ageism/ Training Women in Midlife: Are You More Ageist Than You Think?: https://www.fitnessmarketingmastery.com/training-women/

Aug 9, 2022

This episode is packed with info about CREATINE Supplementation Over 50. I’ve been asked about creatine. I talked about it at the Flipping 50 April master class series (This topic comes up frequently in our masterclasses the second Wednesday of each month. Watch the banners at top of site or if you’re already on our email subscribers list, you’ll be invited. To join that list link here). I shared that I was testing creatine and would share my results. First, you may be wondering what does it do and why creatine supplementation might be for you. It is another of those things that we will produce naturally less of as we age. First against muscle loss and frailty it is key in supporting lean muscle gains. It’s been used and questioned for decades as a supplement for body builders and figure competitors. You too may have asked about it if you have teens or young adults hoping to gain size and strength for high school football. These are often times when it comes across your radar, at least in the past. You may start hearing more about it as we look for ways to boost muscle now for decades ahead. As with anything, research featuring older adults is what we’re exploring here. The good news: The science suggests there aren’t any known negative side effects for older adults and supplementing with this could help avoid sarcopenia. It is still always wise to consult a physician about any medications you’re taking and any interactions between that and supplements you take to both enhance absorption and prevent interference deeming either ineffective. Defining Sarcopenia Sarcopenia: significant loss of muscle and strength over the lifetime without any strength or dietary interventions to prevent it associated with diseases including but not isolated to insulin resistance (now seen in young adults more and more often), diabetes, obesity, heart disease, and cancer, to name just a few. To calculate whether you’re sarcopenic: Determine if you’re already mildly sarcopenic by looking at your Muscle Mass Index (MMI). Similar to Body Mass Index (BMI), which is antiquated and still overused in doctor’s offices as a measure of health, MMI tells you more about your body composition, even without a scale. MMI is a measure of your muscle mass divided by your height squared. Input your height and your lean muscle mass in pounds. To find that you’ll need a Smart Scale that tells you (skeletal) muscle mass in pounds, not just everything but fat mass which includes your organs and bone. To cheat and not have to do math, you can find an online BMI calculator like this one from National Health Institute. [https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm] Use this for risk evaluation: Mild sarcopenia = males: 8.51-10.75; females: 5.76-6.75 Severely sarcopenic = males: SMI < 8.51; females SMI < 5.76 My experience with creatine supplementation: It’s made strength gains easier, recovery faster, and definition better… without trying harder. In other words it’s the same routine and effort with improved results. How to take it: 5 g in a simple shake or smoothie before I train (preference) If I haven’t, I didn’t have a shake before, then I’ll do it after. Who is a good candidate? If you have been lifting for a period of time optimizing adequate strength training by following the strength recommendations necessary for adequate stimulus often shared here at Flippingfifty.com, you’re a perfect candidate for creatine. Beginners to strength training are going to already see gains in muscle fiber recruitment in the first 6-8 weeks that will lead first to strength. With additional lifting and adequate protein there will be support for greater number of muscle fiber and size, though size should not be emphasized here as with age it will be difficult to gain great size. For women this statement should also not be a deterrent. It’s very hard, as an older woman, to actually gain hypertrophy (size) in muscle. Though many women still fear bulk from lifting, they often are: Using the wrong protocol Eating insufficient protein Undereating or overeating carbs and fat causing inflammation Not allowing recovery from exercise (again visible inflammation will look like “bulk”) For a beginning strength trainer, adequate benefits will come from increased overload. Additional benefit is not as likely from adding supplements. The first step to better results in strength is lifting. Step two is to be aware of the regular intake of adequate protein at meals (multiple posts on this site go into detail on this). Intake of protein close to weightlifting is key to boosting muscle protein synthesis (build up) and preventing muscle protein breakdown. To add muscle mass which in turn improves body composition, adequate protein type and timing combined with lifting is important. From the literature: Creatine supplementation can augment gains in muscle mass and strength during a period of exercise training in older adults already optimizing adequate strength training to their advantage (as opposed to beginners). How to start if you’re severely under-muscled or frail: Research suggests creatine (monohydrate) is generally supplemented in relatively large doses (four times 5 g/d) for a relatively short 5-7 d period to increase skeletal muscle phosphocreatine content. A maintenance dose of 2-5 g of creatine/d is subsequently taken to maintain the elevated muscle phosphocreatine levels. Additional Candidates for Creatine Supplementation Vegans, Vegetarians, or anyone avoiding red meat may want to consider creatine. Meat, specifically red meat, are best sources of creatine. Winning with this It’s tasteless so it’s an easy addition. I use it daily (recovery days too; you’re building, recovering, or sustaining) Exercise Nutrition Tips: Whole food first Check your micronutrient sufficiency, quality protein intake, and overall absorption of the good foods we’re eating. “Healthy” isn’t enough. Your healthy foods may not agree with you any more so make sure you’re considering your gut health and use signs of gas, bloating, constipation or diarrhea as signs to do something different. You are not what you eat, but what you absorb. Your midlife body may need a change to provide you with the rewards you deserve from exercise. Helpful? Love to hear from you. Please leave a comment. References: Devries, M.C., and S. Phillips (2014). Creatine Supplementation during Resistance Training in Older Adults-a Meta-analysis. Med. Sci. Sports Exerc. 46:1194-1203. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. Resources Mentioned: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Other Episodes You Might Like: It’s Not Just How Much Protein: Plant vs Animal Protein: https://www.flippingfifty.com/plant-vs-animal-protein/ It’s Not Just About How Much Protein: https://www.flippingfifty.com/how-much-protein/ The Ultimate Smoothie Guide: https://www.flippingfifty.com/ultimate-after-50-smoothies-guide/ Coming Soon! Hot Not Bothered Challenge Boost your MoJo with the right exercise to get started (or reset) your energy and muscle. Waiting list: https://www.flippingfifty.com/hnb-challenge

Aug 5, 2022

Libido and hormone balance questions were at the top of the list for our community members. Today you want to plan a long hike. Take us with you. Then share it with a friend and listen together after they listen. If you’re listening for yourself, you’re still going to want to hit replay. What I love as much as anything about this episode is Dr John Gray became popular in the 80’s and 90’s. Today, in 2022, he got lit up during this episode. He is still as passionate and purposeful about what he is doing as ever. My wish for myself and for you is that we all have that kind of purpose-driven passion in our lives for as long as possible. My Guest: John Gray is the author of the most well-known and trusted relationship book of all time, Men Are from Mars, Women Are from Venus. USA Today listed his book as one of the top 10 most influential books of the last quarter-century. In hardcover, it was the #1 bestselling book of the 1990s. Dr. Gray’s books are translated into approximately 45 languages in more than 100 countries and continues to be a bestseller. Dr. Gray has written over 20 books. His most recent book is Beyond Mars and Venus. His Mars/Venus book series has forever changed the way men and women view their relationships. John helps men and women better understand and respect their differences in both personal and professional relationships. His approach combines specific communication techniques with healthy, nutritional choices that create the brain and body chemistry for lasting health, happiness, and romance. His many books, blogs, and free online workshops at MarsVenus.com provide practical insights to improve relationships at all stages of life and love. An advocate of health and optimal brain function, he also provides natural solutions for overcoming depression, anxiety and stress to support increased energy, libido, hormonal balance and better sleep. He has appeared repeatedly on Oprah, as well as on The Dr. Oz Show, TODAY, CBS This Morning, Good Morning America, and others. He has been profiled in Time, Forbes, USA Today, and People. He was also the subject of a three-hour special hosted by Barbara Walters. John Gray lives in Northern California, where for 34 years he happily shared his life with his beautiful wife, Bonnie, until her passing in 2018. They have three grown daughters and four grandchildren. He is an avid follower of his health and relationship advice. These questions come directly from our community. The biggest questions? Libido and hormone balance! If you’re following on Instagram too, you’ll appreciate an exclusive short video clip I shared from our interview about how men and women can boost their libido. 00:00 Disclaimer: The discussion about sex includes discussion of the effects of porn and masterbation and may not be appropriate for children or sensitive audiences. Libido and Hormone balance questions we answer in this episode: 04:48 Both my husband and I took early retirement … (we’re together a lot, he occupies a lot of my time and I have less freedom than I thought retirement was going to give) and our sex life isn’t great, what do we do? 13:20 Does it help men produce testosterone when a woman asks him for help? I’m married, my husband works outside the home running his own business…and I’m running my own business from home… we’re both busy making a ton of decisions all day… It's not easy to shift gears and connect at night. You had me at libido, any suggestions. Most women want to chat but even with girl friends I tend to be kind of “done talking” after a day. 26:20 I’m single, and distance relationship, I run a business and the last time we were together there weren’t any sparks…. Like any physical chemistry… it’s never been like that before. What’s that about? 37:51 What are your views of hormone replacement? If this libido and hormone questions episode was helpful, please leave a comment. CONNECT with Dr. Gray: www.marsvenus.com FREE GIFT FOR Flipping 50 LISTENERS John’s course “How to Get Everything You Want in Relationships For Women, Men, Couples, and Singles” https://marsvenus.com/gift SOCIAL MEDIA LINKS http://www.twitter.com/marsvenus https://www.facebook.com/Mars.Venus.John.Gray https://www.instagram.com/johngraymarsvenus_official/ Beyond Mars and Venus John explains why being a man or woman in today’s society is more nuanced and complex than ever. Yet, despite the changes, men and women remain fundamentally different on a hormonal level – and what these differences mean in today's ever-evolving relationships. The first Flipping 50 podcast with Dr. Gray: https://www.flippingfifty.com/natural-hormone-boosts Science on herbal Estro G use: Chang A, Kwak BY, Yi K, Kim JS. The effect of herbal extract (EstroG-100) on pre-, peri- and post-menopausal women: a randomized double-blind, placebo-controlled study. Phytother Res. 2012 Apr;26(4):510-6. doi: 10.1002/ptr.3597. Epub 2011 Sep 2. PMID: 21887807.

Aug 2, 2022

Oral health and hormones? Yes! Changes with hormones can affect your smile! Yes! I don’t know about you, but one thing I’d love to have and so appreciate is a brighter smile. I got a mouthful today from my guest. If you think, I’ve got a dentist, I’ve got great teeth, don’t go away just yet! Seriously, you’re going to find some answers to questions you didn’t know to ask in this episode. I ask about the best (and worst) toothpaste, we discuss the anatomy of a toothbrush, and wait for it… whether you can heal a cavity naturally. 00:00 My Guest: Dr. Sanda Moldovan, double board-certified periodontist and nutritionist, practices biological dentistry in Beverly Hills. Her philosophy is that personalized nutrition, combined with biological dentistry and at home natural dental care, play a pivotal role in chronic disease prevention. Questions we answer in this episode: 03:33 What is “biological dentistry”? 04:25 What’s the correlation between oral health and risk of disease? 06:10 How serious is mercury toxicity from fillings and are you still seeing a significant number of them? 11:28 What are steps listeners can take toward their optimal oral health? 13:30 What type of toothpaste do you recommend? Best and worst and why? What oral changes occur after 45 and what are some natural remedies? Rapid fire questions: Benefits of tools like water pick? 20:40 Do we really need to floss and how often? Asking for a friend, replacements of veneers? Will they “wear out” or loosen? 25:50 Is there a natural solution for receding gums (as opposed to grafting which does not sound like a weekend retreat I want to sign up for!)? 29:37 Chewing… talk about the importance of it, in terms of jaw health and tooth health, in a world of shortcuts and shakes too often used as substitutes for more than a post-workout protein support, are we creating a problem when we’re chewing less than we used to? I’m guessing that nutrition for optimal oral health goes beyond not eating sticky sweets … what recommendations do you have or mistakes you see most commonly happening? 36:40 Is it possible to heal a cavity without a filling? CONNECT with Sanda: www.orasana.com (where you’ll find her book Heal Up , and bake-free probiotic recipes) YouTube: https://www.Youtube.com/askdrsanda Instagram: https://www.instagram.com/drsanda/

Jul 29, 2022

On the daily, many of us think about weight, belly fat, changes in our skin and if you’re forgetful, maybe you think about dementia or how to prevent Alzheimer's. But for those of us with a genetic predisposition, who may have been caregivers for aging parents or loved ones, or work with older adults as a part of their job, preventing Alzheimer’s is a more prominent thought. One of the greatest fears of older adults however is related to cognitive decline. So this episode on ways to prevent Alzheimer’s. We’ll talk about who is more prone to Alzheimer’s, whether it is purely genetic, and whether we’re only at risk if we have the gene, as well as 5 ways to empower you. I might add, while we move off the couch most frequently in pursuit of a physical goal or motivator, the cognitive brain benefits of all exercise is well-documented. Making sure you’re in your sweet spot balancing stress levels is also a part of that. There are ways to not only simple benefit your brain by doing exercise, but to enhance your brain health by adding mental games while doing exercise. My Guest: Efrat LaMandre owns and operates her own Medical practice, EG Healthcare ,which provides pediatric,adult and geriatric care to over 20K patients. In addition to her primary care practice, she has taken conventional medicine to the next level with her signature process, The Knew Method, helps patients take control of their health destiny using a Functional Medicine Approach that empowers them to finally realize that their symptoms are not in their head. As a result, she helps people prevent illness, optimize their health, reduce medication, to feel great. Questions we answer on this podcast: 04:10 Who is at greatest risk for Alzheimer’s and what are the odds? 05:17 What is the prognosis? What prompted you to start the Knew Method? Was this related to your own health journey? Let’s review how functional medicine is different than primary care or seeing a general practitioner? 06:50 What is the Alzheimer's gene and how can you test for it? 12:58 Strength training builds muscle that acts like a sponge for blood sugar, it is known for enhancing mood and cognitive function. Is that also supportive of a reduction of Alzheimer’s ? 17:22 What’s the connection between stress and Alzheimer’s? 20:52 Someone can say, I’m not stressed, and have a wonky cortisol test, is there one of those that is more relevant than the other? From this episode, learn if you do have it, given the heavy positive influence we know of epigenetics, or lifestyle habits, what evidence is there that your risk is reduced. Identify the outcomes of people who make positive changes vs those who don’t. Connect with Dr. E: Website: https://theknewmethod.com/ She’s Social: https://www.facebook.com/theknewmethod Instagram: https://www.instagram.com/theknewmethod/ Youtube: https://www.youtube.com/c/TheKnewMethodbyDrE Additional Resources: 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Debra’s Favorite Things:: https://www.flippingfifty.com

Jul 26, 2022

I’m responding in this podcast due to an overwhelming number of questions in response to a post on social media. Are you on TikTok? Instagram? Use YouTube? You’ll see some regular snippets of workouts and workout tips there! I’m @flipping50tv everywhere! Let’s dive into this episode. Ironically for a quick social post, there is a lot to unpack and you don’t want to be too quick to follow someone’s advice who says… do # sets and # reps.. That doesn’t know you! And unfortunately… there’s a lot of advice going on from stranger to stranger! 00:00 How many sets and repetitions should we do? How many sets? How many reps? Sets & repetitions, please! So, a social media post and a YouTube video demo prompted dozens, if not hundreds of questions and… trying to stay in character limit and respond was failing me! So here’s the reason why the answer to how many sets and repetitions … especially for a woman in menopause is not an easy answer. The answer comes only after your collective answers to all of the following. We’re working behind the scenes on the best way to give YOU a way to answer your own question. 06:23 What’s your experience level? starting or starting over? moderately experienced and been lifting 2x a week for at least 6 months experienced, Athletic 11:20 What is your biggest priority? Bone density Increase muscle mass and strength for aging Increase metabolism to boost weight loss/body composition improvement Performance (in golf, tennis, etc or improve gait for aging and fall reduction) 15:12 What is your body type? More muscular, athletic (mesomorph) More linear, angular (ectomorph) Curvy girl with a little more padding in the cushions 20:38 Do you have any conditions, or prior or current injuries? Arthritis, fibromyalgia, hashimotos hyper mobility Osteoporosis or osteopenia 23: 42 What does the number of repetitions mean? It should be the number that you reach temporary fatigue at. How does the number of sets impact you? Number of sets shown to be most supportive of women over 40, so perimenopause to post menopause is at least 2. Three or even 4 may be appropriate for you based on your experience level and your self-assessment of hormones. Resources: Try the 5 Day Flip with us: https://www.flippingfifty.com/5dayflip Lunges bother you when lifting? Try this: https://www.flippingfifty.com/lunges

Jul 22, 2022

Women in midlife pursuing fitness, we apologize. We’ve made it a challenge. You’re at choice. You can choose what you want and buy what you need. But it can be hard to buy what you need unless you know to ask the right questions. In this episode I want to point out a few places where you might after this episode, look deeper, filter more, vet resources for yourself better. I also want to revisit the recent topic about ageism and consider the role that fitness professionals including myself play for you. We’re in a serving profession. To serve, we need to fill a need. I think it’s worth exploring whether that need is first identified by us or by you. 00:00 Women in Midlife Pursuing Fitness 07:57 Since the birth of fitness, there’s been a message about what fitness looks like, feels like and is that hasn’t left you with choices about what you wanted yourself. We haven’t stood up for you, not all of you. 08:20 We haven’t explained the details well enough. Instead, we go right to answers and advice and instructions and cues without a thought about how they land. Those of us that have taught emerging fitness professionals have failed to relay to them the art of answering questions before someone knows to ask. This in part comes because the barrier to entry in fitness is low. A certification exam consists of questions that can be answered based on the minimum knowledge a trainer, instructor, or health coach needs to know to enter the field. The individual has to demonstrate their own desire to rise above the minimum in order to do so. And yet, thousands of trainers aren’t even certified or pursuing continuing education that serves their clients. We Confuse We have confused you with conflicting information. Though science does change, and that change will be a constant, among fitness professionals many have made it a mission to “be right,” instead of sharing, and adopting new knowledge. There’s a need to have the last word. Do you feel it? Personal training has become a one-on-one or small group expression of a blueprint used for classes or of a unique trainer’s preferred method of training, instead of the custom, methodology to arrive at the best solution for an individual. 10:25 Videos I’ve shared over the years on YouTube ( https://www.flippingfifty.com/flipping50tv ) have given me a collection of comments that reveal at times women who’ve exercised (or tried) for years have never heard some of the techniques for increasing comfort of an exercise or the definition of a cue used over and over in fitness classes and training sessions. One such cue is “engage your core” 11:45 For all of you unsure of how to actually "engage your core"... an apology first! We've not done a good job in the fitness industry. We've made it hard because we've taught trainers and instructors how to exercise, but less so, how to 'teach exercise' and do what some rare intuitive ones can do: answer questions before you know to ask them or can put words to them. Here's what that teacher means... when she or he says "engage your core" So many other areas where we need to explain better for you. Hope this helps. This is the keys to the kingdom. Core does matter... so that life gets easier! (not because it will provide you with a flat belly or a six-pack) Watch Now: What Does "Engage Your Core" Mean? Most fitness ads are highly suggestive that you want to lose weight (or should) I on the other hand suggest you should be lifting weights (and for optimal health it seems proven true in science, however is it my role to tell you that is what you should want… optimal aging?) I’m struggling with this one… it’s right where one of my younger colleagues has hit me right between the ears. I’m thinking about this. Right now, I’m still digging my heels in that yes, this is my role. That like once I know smoking is going to kill you, if I care about you, I am going to encourage you to stop. Selfishly, because you’re going to die painfully and I’m going to have to watch or care for you. And selfishly, because I think you have gifts and you’re not going to share them if you’re not fully functioning. 16:53 That colleague is fellow Strength & Conditioning Coach, Molly Galbraith. Taking a Stand for Women Molly Galbraith (co-founder of Girls Gone Strong) … is challenging my thinking. So far, not so that I’m going to change what I’m doing it but so that I’m going to look closely at changing HOW I do it. I’m going to clarify Flipping 50’s messaging and purpose. Anyone who doesn’t want to hear how to age optimally or learn the science about maintaining muscle strength, mass, and bone and brain health through exercise will be potentially offput by our message. On the other hand, someone who wants the answer to, why isn’t what I used to do working, should my daughter be changing too, how do I lose the fat, and what kind of fuel makes the fitness more rewarding at this stage? Will absolutely feel they’re in the right place. Molly of Girls Gone Strong is taking a stand for women’s rights to choose what’s best for their own bodies. So much that at Girls Gone Strong they are promoting a neutral message. Does she hope someone chooses strength? yes. The overriding message however is movement of a woman’s choice is her choice. If she chooses body weight, or yoga only, it’s her choice. It’s a ballsy move. I applaud it. As they support women and their safety, comfort in the weight room… and make fitness professionals aware of sexist comments, that make women uncomfortable and more. The ball got rolling on all of this for me when I began to look at all thoughts about menopause and the marketing messages telling women how badly there were going to feel, and the symptoms they’re going to experience, and the weight gain and metabolism slowing that (this is erroneous) menopause causes. [*It does not. This statement is to make the point.] Another err of omission This is another example of what could be related to you by a fitness pro… and leave your prior experience or personal belief to tell you what it means. 23:51 Insulin sensitivity was reduced in early postmenopausal women. However, postmenopausal women increased peripheral insulin sensitivity, skeletal muscle insulin-stimulated glucose uptake, and skeletal muscle mass to the same extent as premenopausal women after 3 months of high-intensity exercise training. The question you want to ask: What does High intensity exercise training = ? A lot of readers who think immediately HIIT would be wrong. High intensity strength training is included in this description as well and in fact was the exercise included in the study. That’s simply a way researchers express a higher percentage load, in other words heavy weight and fewer repetition protocol. A trainer relaying that study might not have even bothered themselves to look at the exercise in the study. Today, as I gathered the science to host a Flipping 50 masterclass, I came across an article on a site that did everything possible to imitate a credible source of information. The article was 4 Exercise for Older Women or something close. The article was written or at least updated in 2020. It could have been more appropriate in 1920. Before we know all we do now about intense exercise being not only reasonable but favorable for older women who want to age well. But the contributors weren’t quoting primary research, nor doctors or other experts. They in fact were IT, and social media experts. If they got you to the site and to stay on the page for a time reading, they won. That’s all it takes. Because then? Advertisers will pay a higher price to them. It’s an information-seeker’s paradise and landmine both. So, what’s the point of this episode? Back to my intro… it’s that you first feel heard. If you’ve been confused, I can understand it. My hope is that your antennae is up a bit higher now. You know to ask, to probe, and to let your own fingers take you to pubmed.com and look for the research, as opposed to hitting a site that “looks good.” Further, I hope that you’re not allowing me or anyone else to tell you how you should age or what you want for yourself. I hope you choose health for yourself. And if you choose to come find the science about menopause and beyond, and someone who will catch you if you blame anything on age but lines from smiles and tears that scream meaningful life and love… then I’ll be here. And you’re welcome to catch me if I somehow fail you. I’m still finding my way here too. I don’t accept what has been as the way it will be. And yet, the way to talk and think about it positively is still fresh. So, let’s go together. The Facebook group, Flipping 50 Insiders is a free option and there are ways we can change the way aging happens by changing all expectations about what it looks like. So, women in midlife pursuing fitness, it's not that far around the corner, really. It's just a different corner than you've turned before. Resources: Girls Gone Strong: https://www.instagram.com/girlsgonestrong Facebook Flipping 50 Insiders: https://www.facebook.com/groups/flipping50insiders Getting Started? https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: 5 Menopause Fitness Questions Answered: https://www.flippingfifty.com/menopause-fitness-questions/ 20 Questions About Flipping 50 and Me: https://www.flippingfifty.com/flipping-50/

Jul 19, 2022

“Let’s get physical, physical… let me hear your body talk!” Grab Your Leggings! Cue Olivia Newton-John! The author of Let’s Get Physical is in the house! This interview promises to take you back, like flash-back potentially. You’ll recognize some of the names and some historic women’s fitness icons will be new. Are you getting physical? This episode is sponsored by the Flipping 50 5 Day Flip. Book club! Warning! This episode will potentially expand your library! My Guest: Danielle Friedman is an award-winning journalist whose feature writing has appeared in The New York Times, The Cut, Vogue, Harper’s Bazaar, Glamour, Health, and other publications. She has worked as a senior editor at NBC News Digital and The Daily Beast, and she began her career as a nonfiction book editor at the Penguin imprints Hudson Street Press and Plume. Friedman lives in New York City with her husband and son. 00:00 Questions we answer in this episode: 03:54 Why this book? For our listeners this is like a trip down memory lane, but what about you? You don't have the 40 years of experience of watching exercise evolve and science completely change .... What prompted your interest in writing it? 05:38 What was the most surprising thing you discovered while writing it? 07:50 Were you curious about some of the fitness icons now still alive and thriving - and who else did you interview or have a desire now to? 12:10 Other surprises (hey, listener, there are several! you don't want to miss this!) 17:08 Based on looking back, digging into history, and knowing the now, what would you predict for the future of fitness if you had a crystal ball? 21:20 What do you think is the fitness industry's mission if we're to encourage more people to move? 33:44 What’s next for you? More exercise, fitness history books or what kind of projects interest you? Connect with Danielle: https://danielle-friedman.com/ Follow: https://twitter.com/DFriedmanWrites The Book: https://www.penguinrandomhouse.com/books/645493/lets-get-physical-by-danielle-friedman/ Resources: Debra’s TEDx: Everything Women in Menopause Learned About Exercise May Be a Lie ( https://www.flippingfifty.com/TEDx ) 5- Day Flip ( https://www.flippingfifty.com/5dayflip ) Other Episodes You Might Like: Six Inspiring Books for the Woman After 50: https://www.flippingfifty.com/six-inspiring-books-for-the-after-50-woman/ Your Diabetes Risk: You're In Control: https://www.flippingfifty.com/diabetes-risk/ Prepare for an upcoming follow up interview with Dr. John Gray, by listening to this episode: https://www.flippingfifty.com/natural-hormone-boosts/

Jul 15, 2022

During this episode I’m going to provide you with the insight on 3 menopause fitness makeovers. Without disclosing or intruding on client confidentiality these three represent unique situations not uncommon in the 25 years I’ve been coaching midlife women. In the last decade, I’ve grown far more knowledgeable about how to help and the science behind both the stuck and the tools to get unstuck. 00:00 05:00 First let’s make it clear, exercise doesn’t replace or create hormones where you’re not making them at all. However, a poorly planned or carried out exercise routine can: trash your hormone levels. A well-planned one can help optimize hormones. The collective “hormones” is a term you should begin to run from, or ask pointedly, which hormone do you mean? Because fiercely competitive yet vaguely educated trainers are using the blanket term themselves not knowing what it they mean. For nearly a decade we’ve been serving both women and the trainers and health coaches that serve them, about cortisol being the pivot point for many of the problems that exist for women in midlife including weight gain, lack of muscle tone, and specifically belly fat. However, with hormones and exercise, you must consider the interplay of hormones, exercise, and lifestyle. Let’s dive into these Menopause fitness makeovers. 09:31 Woman #1: It’s Not Working on Her Own A woman comes to a trainer and wants to lose weight and fit into her clothes better. She’s always tired. What she’s doing isn’t working. Old Way: Trainer’s response is to put her in a bootcamp or a bootcamp-like training routine. Likely solutions depending on the woman’s budget were: Either do a 4x a week bootcamp plus instructions for exercise on the weekend or meet with the trainer 3x a week for workouts and do the rest on her own. The trainer suggests a caloric intake based on a formula from an online calculator. The trainer has the client use a food and exercise log to show once a week. This is a calories-in-calories-out formula. A formula for disaster, I might add. It’s Like Flirting with Dieting: It Works for a While I can’t deny for some women this works, for a few minutes. Maybe months. The high intensity workouts are an adrenalin rush, and the weight loss feels empowering. Until that moment when the lack of nutrition, ignoring ever-present micronutrient needs that increase with exercise, and the reliance on caffeine or giving in to cravings begins to take over. The weight that came off, isn’t sustained because fatigue, and injury tend to happen more than they don’t. During times when a healthy athletic woman can have a disrupted schedule because of life and sustain a fitness level, someone with this underlying fatigue, will gain weight and realize there’s less muscle now, more fat, and she’s older, trying to gain muscle back. New Way: The trainer explores the reasons for the constant feelings of tired before adding exercise. There’s a thorough review of lifestyle, food, and exercise. It’s far beyond the health and activity history of trainers fresh from a certification or using the method they’ve used for decades. The trainer recognizes the signs and symptoms a woman is experiencing and uses them as a basis for modifying small yet effective habits that increase energy and feelings of rest first. Small exercise assignments that lay a foundation for good fitness are involved … without an overhaul of change. Strength to muscle fatigue in as few days a week as possible is the goal. That’s key… strength to muscular fatigue in as few days as possible is the goal. More muscle, less breakdown. Less soreness, less fatigue, less risk of injury and more overall caloric expenditure because of the increased strength and stamina. Though there’s a blueprint for menopause fitness, there’s no one-size-fits-all approach. 1) There is first a process to arrive at the 2) apparently healthy midlife status before applying it. 3) For those that want more… performance, competition, there’s an exchange of traditional “volume” for quality and planned training to increase result with reduced volume of training. This method determines the effect of calories eaten and calories burned on hormones. Hormones, not calories, control whether your body burns or stores fat. Are you burning calories or burning out? In midlife more than ever, it’s about what the exercise does to your hormones. 21:45 Woman #2: Diet Didn’t Work A woman follows the old way of reducing calories, and the health-touted plant-based diet along with walking. It works for months. She’s losing weight. She feels euphoric. Until she doesn’t. She realizes after reading about why this would happen, she’s lost lean muscle. Her metabolism is slower. She’s postmenopause by now and has experienced the accelerated loss of muscle (and bone) that can happen during the menopause transition without adequate muscle protein synthesis to overcome muscle protein breakdown. She struggles to change her idea of “healthy eating.” She still sees a bagel and fruit as a healthy option for breakfast, not realizing that the spike in blood sugar and insulin put her in fat storage and determine a trajectory for the day. She’ll experience more hunger, more cravings, and a need for more caffeine. She even resorts to 5-hour energy to sustain the ability to focus and energy to finish projects. Old Way: She’s commended for her goal to reach 10k steps daily, even though she doesn’t quite reach it, she’s conscious of her movement. She’s asked to increase her activity level so she’s doing more jogging or interval training, and to start strength training three times a week. The trainer asks her if she wants to continue plant-based diet and has her consciously adding protein to each meal using smart combinations. New Way: She’s asked to abort an emphasis on step count in favor of strength training to regain lean muscle and improve metabolism, as well as her energy level. There’s a discussion about the need to use caffeine for energy. A healthy, vibrant woman with access to high quality food and options for activity should have energy. If that’s not the case, there are a) several lifestyle factors to change b) tests to look at that could help compliance of those changes. She’s asked where she’d rather start. Daily tracking of her energy level in response to her food and exercise begins asap. Even in the presence of proof it’s not working, we sometimes resist the very obvious need for change. We’re used to thinking that in order to get what we want we have to cheat the system or have a short cut. The short cut is simple habits of the right nutrition and exercise for the phase of life you’re in. That’s not suggesting you settle. You can have the energy and look and feel amazing at this age… not “for your age,” just simply period. 29:24 Woman #3 Menopause Fitness Makeover: The Over Achiever A woman with discipline in spades and commitment to routine is gaining weight instead of losing. She’s long past menopause but also a long slave to controlling calories, except when she doesn’t. That is, she is still “being good” or associating good days with eating lower calorie, not “blowing it” and hasn’t really adopted a lifestyle of eating that makes it possible to eat foods that agree with her no matter where she is or who she’s with. This is where we call this the difference between healthy eating habits and disordered patterns of eating. If we’re talking about a continuum, on the far right then is disordered eating. That’s where anorexia, bulimia (which includes purging via exercise), and compulsive overeating live). This is an area of distinction we make in the Flipping 50 Menopause Fitness Specialist course. At midlife, we’re back in a situational transition that is often the trigger for greater struggle with disordered eating patterns or eating disorders. Old Way: Commend client on the activity she’s doing. Encourage more of it. Burning calories becomes the key. Monitoring food and counting calories becomes the focus. There’s a projection made that if calories are reduced by X and activity is maintained, the weight loss will happen in a specific timeframe. And… it backfires. The woman, already ultra-aware of the number of calories in ever food, now has a light shined on it and wants to accelerate progress. Thinking about food, planning meals, counting and logging every calorie becomes a part-time job. There’s very little focus on how she feels, how she’s sleeping, whether she’s gaining strength, getting faster or feeling a benchmark workout is easier. Because meals are so focused on lower calories, between meals she’s hungry and craving. She’s resorting to either empty calories or then taking in high calorie snacks like nuts and seeds instead of eating meals that allow satiety. New Way: The trainer/coach is sensitive to signs of lifelong dysfunctional relationship with food. An agreement to completely abandon tracking and counting calories or points. Instead, the focus is on what to include, or begin to move toward. There’s no deprivation or gaming with the traditional low calorie diet foods like overuse of cabbage and grapefruit, so commonly included in diet culture. A focus on building complete meals instead of cutting out things. Gamifying the number of servings of vegetables in a day and the amount of protein at each meal, is helpful. What’s Hard About this Highly Motivated Active Enthusiast? It’s a curse and a blessing. The hardest thing for an overachiever is cutting back on something they feel is part of their identity. If exercise is a form of escape. Not just a source of calorie burning and weight loss that it may have begun as, but thanks to or because of neurotransmitters there s more. There’s a feel-good that comes or a relief of anxiety and lift of depression with exercise that isn’t experienced otherwise. It’s unique for each individual, but it’s a source of control and stable source of calm for those that find this. Removing any of that can leave someone feeling loss. Like any drug addiction, a negative addiction to exercise can occur. First there many only be the evidence you’re tired, sore, not sleeping as well, or always hungry. There may be the withdrawal from activities with friends because it interferes with exercise or includes foods you don’t eat. That in itself isn’t a sign of addiction. Because, selfcare may require you to skip breakfast with the family to do your strength training or to miss a dinner. Later, there’s usually escalation. A 4-mile walk turns into 5, or a once-a-day walk turns into two. Sooner or later the pounding or repetitious use of joints or ligaments without adequate recovery – because rest is hard for someone in this cycle – leads to depressed immunity or injury. Want Support? If this resonates, I’ll link to the Flipping 50 Café. Enrollment is limited to twice yearly and at that time there is both a monthly and an annual option. Annual at the time of this post for first time first year members is a savings of $239. There’s no more comprehensive membership for menopause women in the world. I hope this has been helpful! Leave a comment if you resonated with any of these. Resources mentioned in this episode: Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe Flipping 50 Menopause Fitness Specialist: https://www.flippingfifty.com/specialist

Jul 12, 2022

Using health benefits for personal training? At one point this was wishful thinking. Get sick, they said, then you can use those flex benefits. Gain weight, lose muscle and strength, then come back was essentially the message. Ever wished you could use your flex benefits toward your personal training and run into obstacles and red tape? Well, you’re going to want to tune in because the world has changed in many ways this past 2 and a half years. This one is a welcome and it’s just the beginning. If you sat on the sidelines watching gyms close, exercise options dwindle for those who needed it most then listen up. This interview episode unpacks the new MedFit Care and explains how if you’ve got a special condition requiring a more medical exercise specialist than the norm of pass-test-become-certified process, this is for you. Exercise became essential. Though it took time, over the course of the pandemic we’ve seen it happen. While some claim gyms are germ-ridden others have acknowledged that gyms, and trainers or even more qualified medical exercise specialists and health coaches, are a must. Let’s dive into this episode about using health benefits for personal training or health coaching. My Guest: Lisa Dougherty started her fitness career in 1999 and has worked for over 20 years with clients with medical conditions or chronic disease, amassing dozens of certifications and continuing education along the way. Inspired by her father’s cancer battle, she created the MedFit Network to help connect those with medical conditions to fitness, health & wellness professionals who could serve them. Later, seeing a gap in specialized education for these professionals, she founded the MedFit Education Foundation to facilitate and create high-quality education for all facets of medical fitness. She just recently launched MedFit Care which will offer medically necessary exercise prescriptions. Questions we answer in this episode: 04:05 You’ve made huge contributions to the fitness industry and to health, they are housed in 3 unique projects, describe those: MedFit Network, the nonprofit MedFit Education Foundation, and in 2021 the 3rd project, MedFit Care, a telehealth company offering medically necessary exercise prescriptions. 06:25 How is MedFit Network and the MedFit Education Foundation making a difference in the quality of education and knowledge available to trainers and health coaches, as well as physicians? 11:03 What is MedFit Care and how does it work? 14:10 How would listeners wanting to use health benefits for personal training learn if they qualify and find a qualified health & fitness professional? Is it ready, and if not, when will it be? Connect with Lisa: For locating someone in your area to work with : https://medfitnetwork.org/ Join Medfit's private Facebook forum: https://www.facebook.com/groups/1736525619938507 For Fitness Professionals and Health Coaches: Join MFN and become a MedFit Care provider: https://medfitnetwork.org/welcome/ Lisa's guest appearances on our sister Fitness Pros site: Is Medical Fitness the Post Pandemic Future? FITNESS PRO PODCAST: She Means Fitness Business Download your Cheatsheet on Medfit Cares

Jul 8, 2022

As a midlife woman your diabetes risk increases as hormones change. This episode intends to help you realize that you are in control. We include what may be reminders for many of you, or new points of awareness for others. This may be for you or for loved ones struggling with insulin resistance, pre-diabetes, or diabetes. In this episode I interview Dr. John Whyte, the Chief Medical Officer for WebMD, about his new book. Take Control of Your Diabetes Risk is available wherever books are sold and yet don’t go get it yet, tune into this episode. You’re going to love the simple tips reminding you of easy ways not to only avoid disease, but to feel better. Strength training to increase muscle which acts like a sponge for blood sugar. During Open Enrollment for the Flipping 50 Cafe you can gain access to made-for-menopause strength training programs and coaching from the leading hormone balancing fitness expert. Listen for the mic drop moment, followed by a comment we can each relate to all too well. We discuss some resources I’ll add to the show notes as well. My Guest: Dr. John White is the Chief Medical Officer, WebMD. In this role, he leads efforts to develop and expand strategic partnerships that create meaningful change around important and timely public health issues. Prior to WebMD, he served as the director of professional affairs and stakeholder engagement at the Center for Drug Evaluation and Research at the U.S. Food and Drug Administration. 00:00 Questions we answer in this episode: 02:30 why do we have a diabetes epidemic in the US? 05:26 knowing genetics play a small percent, are genetics largely to blame or is it something else? 08:28 is it possible to either reverse diabetes entirely, or only to prevent it from occurring if you're at risk? are there issues specific to midlife women and diabetes? 20:42 how do hormones play a role? what's the role of stress in diabetes risk? what kinds of exercise choices do you find make the biggest difference? 31:12 are there types of exercise that don't help much at all specifically with diabetes and blood sugar? Connect with Dr John Whyte: https://www.webmd.com/takecontrol/diabetes On Social Media: Twitter: https://www.twitter.com/drjohnwhyte Linked In: https://www.linkedin.com/in/john-whyte-00092833/ The book you'll want for your library: https://www.amazon.com/Take-Control-Your-Diabetes-Risk/dp/0785240640/ref=sr_1_1?crid=497HJ4ETSJVQ&keywords=take+control+of+your+diabetes+risk&qid=1654539216&sprefix=take+control+%2Caps%2C80&sr=8-1 Resource mentioned in this episode: Continuous Glucose Monitor (for $25 off your first month, Rx not required): https://www.flippingfifty.com/glucose Other Episodes You May Like Related to Diabetes Risk: How a Continuous Glucose Monitor Could Help Weight Loss: https://www.flippingfifty.com/glucose-monitor/ My 30-Day Glucose Monitor Experiment: What Happened: https://www.flippingfifty.com/glucose-monitor/ 4 Ways Blood Sugar Could Halt Your Fat Burning and Weight Loss: https://www.flippingfifty.com/glucose-monitor/ Join the Free Diabetes Summit Now (July 2022)

Jul 5, 2022

Recent studies (since 2019) provide more clues about the effects of hormones on muscle: The ability to build it The loss of it Plus, in this episode I provide suggestions on what to do that is also noted by science as proven protocols. Study 1 Treating women post menopause with either a placebo or estradiol, the estradiol subjects increased their muscle mass. Adequate exercise is also important: estradiol without proper exercise is less likely to increase lean muscle. It might help slow the rate of losses otherwise associated with age. Remember that muscle loss associated with age, are “associated with age” because the current existing science on lifting heavy weight well into 7th, 8th, and 9th decades is lacking. Studies on weightlifting for the oldest of old are minimal. Those that do exist, are promising. Even moderate, consistent weight training, and protein supplementation continues to improve lean muscle in elderly. We will be the first generation who do lift heavy weights into older age. The loss of estrodiol was directly associated with a lack of muscle when there was no additional stimulus for muscle. What is proven to decrease or prevent muscle loss? Lifting heavier weight, to muscle fatigue Eating higher levels of (and) higher quality complete proteins While reducing stressors Hormone replacement therapy Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097. Study 2 Lean body mass is negatively associated with incident VMS. Our data suggests that maintaining higher levels of LBM during the menopausal transition may be protective against the development of VMS. Every woman will experience menopause in her life and the ability to potentially prevent the onset of specific symptoms through basic interventions, such as resistance training to increase lean body mass, may positively impact this large population. Reduce VMS (hot flashes and night sweats) with increased levels of lean body mass. Woods, R., Hess, R., Biddington, C. et al. Association of lean body mass to menopausal symptoms: The Study of Women's Health Across the Nation. womens midlife health 6, 10 (2020). https://doi.org/10.1186/s40695-020-00058-9 PLUS, STUDY #3 During menopause women have a reduced fatty oxidation during exercise than women pre-menopause. Suggesting the best time to start is in pre-menopause.. the next best time is peri.. or wherever you are if you’re not exercising. Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 STUDY #4 Muscle in menopause is not as sensitive to the protein you eat, therefore you need more of it than you have in the past. (And there is evidence we’ve been undereating protein for a long time, following guidelines determined for 18 yr. olds going to war to prevent disease). During perimenopause adjusting a diet to higher protein and lower carbohydrate (keeping resistant starches however) HERMAN PONTZER, et al., SCIENCE, 13 Aug 2021, Vol 373, Issue 6556, pp. 808-812 DOI: 10.1126/science.abe5017 Collins et al., 2019, Cell Reports 28, 268-381, July 9, 2019 © The Author(s). https://doi.org/1016/j.celrep.2019.06.025 IN THE ABSENCE of SPECIFIC MUSCLE BUILDING ACTIVITIES and as estrogen declines…. Muscle loss will occur. You have control over specific muscle building activities: Lifting heaviest weights you can to muscle fatigue every set Eating the minimum dose-stimulus of highest quality protein Ensuring your gut health Metabolism slows? The reason you hear that metabolism slows and fat increases, muscle wains… is that few women are lifting weights in a way that overloads their muscles. We’ve never seen it. Imagine your mother right now. I’ll take a stab and say she’s in her 80s or approaching or 90s or she’s passed. Did she ever lift? Imagine your older sisters and your sister-in-laws. Did they lift? But they gained weight, they experienced fatigue, lack of muscle tone…. And why? They did what was provided to them. And it was “moderate exercise.” The older they got the more encouraged they were to be careful, not to exert too much, or strain. Phooey… They also (to give you an analogy).. very few of them used computers at a very high level. Maybe they’ve played solitaire, learned to Facetime or use Facebook with their families. And you and I? We’re not going to stop, are we? We’ll use them until we die. Similarly, if you begin lifting now… at whatever age that is for you… you will gain strength beyond anything a prior generation experienced, beyond what you have now, and improve your body composition and quality of life as you age. You’re going to resist the unknown. You’re going to be a lone ranger in the weight room at the gym. Look, every time I go to a gym, I attract looks when I grab the dumbbells and perform sprints on the treadmill. Those looks come from women following their partners around, and from young men picking up lighter weights than I am, and from older men, I hear, “You work hard.” As if… I shouldn’t or it’s different. Because it is. Few women work very hard. And fewer, eat enough to grow muscle after. After a couple years of regular lifting and exercise… did you know? You must have a caloric surplus in order to gain muscle mass. Oh, you may gain some strength up to a point, but if you’re fasting all the time, eating one meal a day or even two… do you think you’re going to gain muscle? Think again. You’re causing your body stress… and low energy availability during and post exercise won’t allow muscle building. Especially in women beyond menopause. Lift heavy. Eat higher protein and overall calorie levels that allow muscle gain. Keep your stress levels (all sources) low. From this you have questions.. How to start lifting safely What a diet that is micronutrient-rich, high protein, and void of food sensitivities looks like How to manage a gut experiencing bloat, gas, irregularity Where your walking, yoga, intervals fit in…. And I’ve got answers. I’ll drop a few of them in the show notes. Right now(July 1-15) the Café membership is open. Workouts that are based on protocols for women in menopause are the #1 reason women log into their memberships every week. And… they come back for expert interviews, masterclasses that deep dive into the science on topics you care most about, mini courses so that answers to your highest priority challenge are at your fingertips whenever you want them, and recipes that put Flipping50 -approved food on the table quickly and flavorfully. I’ll add a few more links to this episode show notes too in case we’re closed. Never do we want someone sitting waiting. I’m a science girl who wants to cut through the junk and find the effective way to get fit not hurt. So, I use science -featuring you – to determine the effects of hormones on exercise and vice versa. This is the 1st, and only exclusively made-for-menopause fitness membership in the world. Resources: The Flipping 50 Membership: https://www.flippingfifty.com/cafe The 5 Day Flip: https://www.flippingfifty.com/5dayflip

Jul 1, 2022

Welcome to this episode, and this movement of ageism dismantled. How does it show up? Are you more ageist than you think? A recent solo podcast I did on this topic got a lot of attention. In our own Flipping 50 membership I regularly spot women being ageist in reference to themselves. This episode is about helping change the value of you right now. We’ll define ageism and talk about who does it and where it exists. I hope you look at words like young and old differently after you listen. This episode aims to find ageism dismantled so that if nothing else we can identify it when we see it and potentially find ourselves loving now for the rest of our lives. My Guest: An internationally recognized expert on ageism, Ashton Applewhite is the author of This Chair Rocks: A Manifesto Against Ageism. A co-founder of the Old School Anti-Ageism Clearinghouse, she speaks widely at venues that have included the TED mainstage and the United Nations, and is at the forefront of the emerging movement to raise awareness of ageism and to dismantle it. Questions we answer in this episode: How did this all start? You don’t dream of becoming an internationally recognized expert on ageism in high school. When did this begin? What is ageism? Where do we see it? Beyond the hired, fired, retired… How many times a day on average do you think any of us bumps into it? What is the opposite of ageism? Can we go too far the other way? Will you share an insider peek into your book? Connect with Ashton: https://thischairrocks.com/ https://yoisthisageist.com/ https://oldschool.info/ She’s on Social: Twitter: @thischairrocks Facebook: www.facebook.com/ThisChairRocks Instagram: www.instagram.com/thischairrocks YouTube: https://www.youtube.com/c/AshtonApplewhiteVideos LinkedIn: https://www.linkedin.com/in/ashton-applewhite-64658/ The book: https://celadonbooks.com/book/this-chair-rocks-a-manifesto-against-ageism/ USUALLY, I share Other Episodes You Might Enjoy..... I'm not sharing other episodes you might enjoy in this post. What I'd love instead for you to do is share this episode/post and start a conversation with your own tribe! I invite you to share the podcast on social media with: your opinion about this, no matter what it is your reaction to this what your reaction to this was how you want to change (or not) And... comment here if you have a heightened sense of awareness about your personal messaging to yourself! Ashton's TED talk: https://www.ted.com/talks/ashton_applewhite_let_s_end_ageism

Jun 28, 2022

What midlife fitness changes do the pros make? Today I’m talking to a fitness industry leader about how she’s embraced each decade, while running a business, in fact doing a lot of pivoting as we all have. When you’re an influencer and leader of many, in the spotlight in many ways, busy and then some, how do you prioritize and modify for midlife fitness changes? I ask her. My Guest: Sara Kooperman, CEO of SCW Fitness Education, WATERinMOTION® and S.E.A.T. Fitness, is a visionary leader that has transformed the fitness education community. A successful business owner and advisor, she is a keynote speaker, published author, webinar host, podcast presenter, and sought-after industry trailblazer. Kooperman has launched seven successful live MANIA® fitness professional conventions, another six streaming conferences, and more than 40 live and online certifications. [Listen for Sara's full bio!] What I haven’t said is that she is undeniably funny, down to earth, no BS, creative and has the ability to both teach on the level that participants in her fitness classes appreciate and pull out to take in the big picture and change the face of an industry. That’s all before lunch. QUESTIONS we answer in this episode: Why did you enter the fitness industry? And maybe for women who wonder if it’s okay to change their minds, not do what everyone expects them to do, you can tell about turning to fitness after law school? How has the pandemic changed you? What is your personal workout regime and why? What midlife fitness changes have you made? Why do you continue to strive to work with more men in the fitness industry? What do you think of ageism in fitness? Does it exist? Is there a little bit in all of us? Your turn: What midlife fitness changes have you made? Were they forced by signs what you were doing wasn’t working or by choice proactively or like me, by happy accident? Connect with Sara: www.sarakooperman.com www.scwfit.com www.waterinmotion.com www.SEATfitness.com She’s Social: @scwmania #scwmania #waterinmotion @seatfitness www.scwfit.com/events Additional Resources: STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You May Like: 6 Ways Exercise Hurts or Helps Hormone: https://www.flippingfifty.com/midlife-hormones/ What's the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/

Jun 24, 2022

If you’ve been a long-time listener, and you’ve heard episodes discussing hormones, and hormone therapy options to fix your hormones stay put because you haven’t heard this. No one has talked about this on Flipping 50 before. In all the episodes I’ve discussed and similar discussions about micronutrients I’ve had with clients, it’s never come up regarding how to fix your hormones. So, stay tuned. Tired? And if you have chronic fatigue and think most doctors don’t get it, we’ll erase that thought before we’re finished if not by the time I introduce my guest. There is something to be said about the understanding of a professional who has the science and training, but also is able to put that into practical steps with the empathy that comes only from knowing… from a “I’ve been there” place. Exercise will be a part of your healing, though not the first part. Movement will be a bigger part to start. When you are ready for more, a 5 Day Flip may be a starting point with 5 days of short exercise sessions. We’re talking about something we haven’t discussed in over 2 million downloads and 9 years of Flipping 50 podcasting. My Guest: Yvonne Karney, MD is the founder and Chief Executive Officer of The Global Institute for Vitality Renewal, an organization dedicated to helping people live their whole lives with energy and focus. As a gynecologist by original training, she has over 2 decades experience helping women. Her journey into Functional Medicine started with her personal struggle with chronic fatigue. At one point she had to close part of her medical practice because she couldn’t keep up. She dove into learning everything she could about healing from fatigue. Through this learning she found her true calling—helping other women with fatigue and brain fog. Through her proprietary RENEW Method™ she guides her clients through their healing journey to regain their energy and focus so they can get on with their lives and feel like themselves again! 00:00 Questions we answer on this podcast: 04:09 Tell us a little about your journey from a traditional Ob/GYN to becoming a functional medicine doctor? 06:03 Aside from your personal journey, what were a few of your "aha" moments that made you realize you needed to do things differently? 07:09 What do you mean by “It takes more than hormones to fix your hormones?” 09:49 If cell membrane damage is the problem are there things we can do to repair the cell membranes? You’ve mentioned that 3 of the most common concerns you see in your patients during the menopause transition are fatigue, weight gain and brain fog, and you think they are all connected–what do you mean by that? 15:03 You’ve mentioned that toxins are often responsible… what about low level exposures that don’t reach the level of concern by the EPA? Connect with Yvonne: Website: https://www.vitalityrenewal.org Dr. Yvonne’s Social: Facebook: https://www.facebook.com/YvonneKarneyMD Instagram: https://www.instagram.com/yvonnekarneymd/ Resources Mentioned in this Episode: 18: 23 EWG- Environmental Working Group: https://www.ewg.org Additional Resources: Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Beat fatigue with: https://www.flippingfifty.com/stress-less Or make energy-boosting meals easy with smoothies: https://www.flippingfifty.com/smoothies Other Episodes You Might Like: Training Fatigue, Chronic Fatigue, and Hormones After 50: https://www.flippingfifty.com/training-fatigue-chronic-fatigue/ Fix Your Chronic Fatigue: https://www.flippingfifty.com/fix-your-chronic-fatigue-with-dr-evan-hirsch/

Jun 21, 2022

I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though. I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so more women have optimal choices for the way they want to train and learn. I’ve only had time to coach a handful of clients recently. I’m changing the way I coach to include a combination of private and group coaching sessions weekly. More touches, more accountability in less time weekly. You have access to workouts, workout protocols, and can use both the private and group sessions to have your questions answered. I will still have a few private slots for women who want complete anonymity and one-to-one, but as I coach more trainers and become more aware of the value of community, I’m pointed in this direction. Is It the Right Time for You? For details just send me a message, to be first to know about the next group. And then there’s content like this, where my intent is that if you show up, no matter what your intention is… to simply stop in for a few tips you can use yourself or you want the structure and science-based proven steps, you will benefit from every podcast, blog or video that’s available for free. There are thousands of pieces of content. Everything I teach in my programs is out there in those free offers. For the person who can discipline their way through and apply, it’s there. So, no matter who you are, thanks for listening. I hope every piece of content is a valuable next step somehow on your journey. I create these in the early mornings… my favorite time of day. I don’t let many people into those moments… even my family know that. So, you’re a favorite part of my day. This podcast is like private coaching. In it: What I’d ask and why. What I’d learn about you from the response. Why you want to answer these questions for yourself to consider a next “best step” in your own journey. Coaching Client Questions: How well are you sleeping? How’s your digestion and elimination? What does a typical day of eating and drinking look like for you? How much protein are you eating in a day? What is the source of your protein? What is the timing of these meals with exercise and sleep? Are you aware of your food tolerances and blood sugar responses to food? Describe your last two weeks of exercise, what is that like? When you lift weights, how hard would you say you work? How often are you lifting? Do you do any interval training? Do you like to track… steps, sleep, are you tracking macronutrients? Are you working with a physician, functional doctor, naturopath? Have you tested … micronutrients, hormones, gut? Are you taking HRT? Are you considering it, interested, curious about it? Do you want to have a discussion about how it can help exercise results? Right now, what’s happening in your life, relationships, work … that you want to share so I have some insight about your other sources of stress? What Do I Learn About My Coaching Client? Each of these questions I ask my coaching client and train our Flipping 50 Menopause Fitness Specialists to ask and respond to in order to gather information that determines our first steps. A program leads a group of people through a fairly set step-by-step. Even though it may be a blueprint like the After 50 Fitness Formula for Women or the Food Flip addition to our STRONGER program, it’s based on a group of women in menopause, not an individual. So, of course one-on-one is more custom and focused on you. What we’re looking at in generally is based on some key things. There are some new emerging studies.. unfortunately you know I share research based on women in menopause. One here from 2022 is and a second is on mice. So, does it apply? Other studies -done on menopausal subjects - have suggested similar findings and stimulus. I’ll explain more as I go over it. Many of you are show it to me girls. I love that. I also encourage you to let your fingers do the research. Pub Med is just as available to you as to me. If you’re unsure what you’re reading and how to interpret studies, reach out, that’s great conversation for our Facebook Insiders group. (flipping 50 insiders) Metabolic Effects of Menopause Between Pre, peri, and post menopause women body composition was better pre and progressively increased. Changes were most dramatic during perimenopause. That led researchers to conclude if you’re in perimenopause, now is the best time to start. Look though, starting now if you’re not doing something is still a best time! Fat oxidation – what allows release of fat for use as energy – was reduced in perimenopause and post menopause. The time to offset it with training is in perimenopause. In prior content I’ve shared that woman tend to burn more fat for fuel during exercise (compared to men) anyway. But it will decline, and that is especially true if your stress level is preventing fat burning because you’re in fat storage mode. Surges of estrogen jump-start us to be more active. At least in mice. And it’s also been found that we may have fewer pleasure receptors in response to exercise. (shared in a previous Flipping 50 masterclass) That endorphin high you used to get may not be kicking in the same way it did. [That doesn’t mean “more” volume or intensity will improve it. It just means you may have to find other ways to reinforce your habits.] Women who do gain weight after menopause tend to share these commonalities: They exercise less or over train Poor sleep quality or quantity They consume too few calories, protein, or carbohydrate Diets high in sugar (wine or alcohol in general) Inflammatory food consumption They don’t do strength training with the intent to gain lean muscle tissue (all workouts are not created equally) I’m digging to learn whether based on life circumstance, hormone status (that don’t require labs when signs & symptoms point clearly to a trained coach), the training and lifestyle habits that are going to improve results. I’m also educating my coaching client so she’s empowered to make better choices for herself. In every program from the 5 Day Flip, to the 10-Day Hot Not Bothered Challenge, all the way to our membership, it’s about giving you the keys and knowledge to pivot daily. Questions? I love to hear from you. References Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 Krause, W.C., Rodriguez, R., Gegenhuber, B. et al. Oestrogen engages brain MC4R signalling to drive physical activity in female mice. Nature 599, 131–135 (2021). https://doi.org/10.1038/s41586-021-04010-3 Resources: STRONGER: Tone & Define: https://www.flippingfifty.com/getstronger Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose

Jun 17, 2022

Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise? Meaning, not me, but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer. 00:00 I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and pairing the exercise with something or someone you love. But today we dig a little deeper and look at why you might be lacking motivation in the first place. So, if in fact, it’s dopamine, then this. In addition to motivation, this episode is all about answering questions from our previous episode’s listeners. My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available. Ken is back for this second interview and the first interview where we really discuss C60 Purple Power is linked to here . Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people. Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60. He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it. About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products. In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S. Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health. Ken mentions in the show that one of the first noticeable changes for those trying C60 is motivation. It stems from the boost in dopamine. So, though libido and energy are big draws for many, C60 is could also be a motivation source if you’re seeking a boost. Questions we answer on this podcast: 06:22 What are the first benefits people usually see when starting C60? 09:00 What I’ve noticed: enhanced libido, thicker hair/much less hair in the shower drain, recovery quickly (having started some high intensity/high impact interval training recently) 11:28 How long should one take C60 to see the full results? 13:12 If I stop taking C60, do results revert [slowly or quickly] back to original status, depending on lifestyle habits? 14:24 What is the most important instruction to follow when taking C60? 15:32 Does your C60 dosage determine how fast you see results? 17:48 I was wondering if I could get rid of half of my supplements if I start taking this? Would you do a show on supplements and how much you should really be taking? 19:30 How will this affect you if you are on HRT? 20:00 Debra I'd like to know what amount you are taking - you mentioned the cinnamon MTC in a coffee....teaspoon? Tablespoon? Thanks! Cindy 20:41 I take Eliquis, a blood thinner, due to a pacemaker, and am wondering if the C60 purple cream would cause my blood to become thinner, or does it only become thin if you take the liquid C60 purple product. 21:01 Are there any drug interactions? I am on anastrozole after being treated for breast cancer. Also any interaction with cholesterol-lowering medication or meds for blood pressure? Kendra 22:50 Is C60 safe to take for those who have had thyroid cancer, do not have a thyroid, and are keeping their TSH suppressed so not to stimulate any residual thyroid tissue? 23:37 Renee struggled a little with some details but her message: In a Google search P60 [I believe she meant C60] exposed to light is carcinogenic, and so processing and manufacturing wasn’t discussed by Jen [I believe she meant Ken]. I did share that all the bottles are dark and glass and the wrap-around packaging shields additionally. Do you want to address this Google researcher? Connect with Ken and Try C60 Yourself: https://www.flippingfifty.com/c60 Coupon Code: Flipping50 My favorite ways to use: The cinnamon-flavored coconut oil or straight-up coconut oil in (coffee which I’ve quit again) Coconut oil added to a smoothie Olive oil drizzled on salads at lunch C60 Purple Power is Social: Instagram: https://www.instagram.com/c60purplepower/ Facebook: https://www.facebook.com/c60purplepowerproducts Youtube: https://www.youtube.com/c/C60PurplePower?sub_confirmation=1 Twitter: https://twitter.com/c60purplepower Additional Resources: Protein for a Stronger Second Half: https://www.flippingfifty.com/Smoothies Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Other Episode with Ken: Oxidative Stress: The Gatekeeper to Healthy Aging and Healthy Libido: https://www.flippingfifty.com/oxidative-stress/

Jun 14, 2022

Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training and blowing it by turning it into endurance work. 00:00 The Question: Debra recommends two strength-training sessions a week. Do we know how long those sessions should be? Angie [and how many days a week does she recommend HIIT] I’m answering a question from our Insiders Group ( https://www.facebook.com/groups/flipping50insiders ) The best answer to this question will require a lot of science. So, I’m going to give you the Cliff notes version here. Then, I’ll elaborate based on the science I’ve shared with our audience in recent month's masterclasses. (The Flipping 50 masterclass is open to the public, tho if you’re not on our subscriber list you may not see the invite. You can find a number of ways to gain support and be included on that invite list in today’s show notes. Recent masterclasses have included: Science of Belly Fat burning after menopause, How to be Older, Fitter, Stronger, not older, fatter, weaker, and Updates on Strength Training in Menopause) The reason we’re hooked on time: We have a limited amount and appointments Conditioning that a workout, especially cardio workouts or classes, is effectively based on how long they are 09:40 Quality vs Quantity The truth is though if you do 5 repetitions to fatigue with much heavier weight, you’re going to require far less time to exercise than if you do 15 to 20 repetitions doing a set. The quality of the workout for metabolism-boosting is not greater because it lasts longer. In fact, the risk of negative cortisol response is greater the longer a workout is. The moment you reach fatigue is a success. It’s all you need. When I’m at the end of my sets (meaning I’ve done a good warm-up leading to it) I can sometimes perform just 3 or 5 repetitions… and that set takes less than 15-20 seconds! Because the sets don’t take long when you do fewer repetitions! Those types of sets also features some power and a difference in the recruitment of muscle fibers. That makes time perhaps, irrelevant. Stronger: https://www.flippingfifty.com/getstronger 14:42 These 5 components should be divided in each workout: a warmup Dynamic warm-up a plan of sets and repetitions that safely, and effectively bring you to muscular fatigue (Science-based: known to reliably result in gains in muscle strength and lean muscle tissue) Core a cooldown Usually, there is a requirement of a certain amount of volume: Number of muscles involved The number of exercises for each muscle group or body part A combination of sets and repetitions The weight used to reach those parameters Some people will start with the weights they have available. That may mean they need to do a certain number of repetitions to fatigue. If those weights are light, it will be more repetitions or more creative use of tempo training. With heavier weights, you might find that you can do fewer repetitions. Just a note, if you’re a beginner and you can’t lift the weight you have for 15 repetitions, it’s probably a little heavier than I would suggest you begin. 23:17 The Best Question So, I suggest you start with an answer to this question. What amount of time are you willing to spend on strength training that will positively transform your energy, strength, stamina and boost your mood and metabolism? What’s reasonable for your life (and energy)? Though that may sound too good to be true. All of it has been proven. A recent study I shared in a Flipping50 masterclass revealed this, “There were no non-responders.” Of all older adults who began a science-based strength training program, designed for them or continued to train with greater focus vs random exercise, 100% of them responded. So, back to the question: Are you willing to spend 30 minutes twice a week doing that? 40 minutes? Would you spend 60 minutes so you can do a proper warm-up and cool down too? There’s no right or wrong answer here. Consider your past experiences and where you started and stopped. If it was because you over-committed to something you could never do long term, set a shorter realistic time. The point is, why not make the exercise fit your time, and stop expecting that turning your world upside down to fit a program is feasible! 27:03 The Short Solution Will there be days when you only have 10 minutes but want to stay consistent and still do that? For most of us, yes. I have often had these! And for a traditional, want to do more girl, these days I’m too busy to do more… are the universe telling you that less is best when you’re already stressed! Resources from Flipping50: Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny-tonight/ Smoothies: 60 of my own and Community Favorites: https://www.flippingfifty.com/smoothies 5 Day Flip: https://www.flippingfifty.com/5dayflip

Jun 10, 2022

Eating disorder recovery may not be your first concern. But you’d be surprised at the percent of midlife women triggered into eating disruption again or for the first time. In this episode we discuss so much more than eating disorder recovery and truly define what is eating disorder, what is disordered vs emotional eating. For every woman nurturing herself or others, this episode has value. My Guest: Mindy Gorman-Plutzer brings 2 decades of experience to her private practice as a Certified Functional Nutrition and Lifestyle Practitioner and Eating Psychology Coach. Mindy’s life experience and training inspired her to create a framework that combines functional nutrition, positive psychology, and mind/body science; introducing a compassionate resolution to physical and emotional challenges resulting from chronic and complex health issues, as they relate to Eating Disorders. She’s the author of The Freedom Promise: 7 Steps To Stop Fearing What Food Will Do TO You and Start Embracing What It Can Do FOR You. 00:00 Questions we answer on this podcast: Why a functional medicine approach to eating disorder recovery? What are some things listeners need to know about to eating disorder recovery? And before that, who needs eating disorder recovery? 04:44 What is the difference between disordered eating and an eating disorder, and food addiction… and emotional eating? 09:40 Address the influence of elimination diets and fasting on someone with an eating disorder? 20:55 Why is recovery from an eating disorder so elusive for so many? What is the difference between emotional/stress eating (a topic we’ve visited many times here) and binge eating disorder? Learn more about eating disorder recovery by connecting with Mindy for her free guide. Connect with Mindy: Website: www.thefreedompromise.com /guide She’s Social: Facebook: https://www.facebook.com/TheFreedomPromise/ Instagram: https://www.instagram.com/thefreedompromise/ Twitter: https://twitter.com/FreedomPromise Additional Resources: Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Continuous Blood Glucose Monitor https://www.flippingfifty.com/glucose Debra’s Favorite Things: https://www.flippingfifty.com/resources/

Jun 7, 2022

When you redefine aging for yourself, you may have to swim upstream. There will be resistance: your own as well as others. Having always had certain examples of aging, and a few examples unique to it, to redefine aging you’ll first have to imagine it. 00:00 What do you see? If you’re in a certain relationship or a career, you’ve often without even realizing it defined yourself by those traits. You’re a “teacher” or “nurse” or you’re a “wife” or “mom” or “caregiver.” To redefine aging and rebrand yourself so you can become it, you first have to imagine yourself with a new set of labels or descriptors. What would that be? What would be so delicious and delightful if you jumped out of bed excited for each day? Redefine what you want and see for yourself and you will redefine aging. My guest has made a major career pivot. Not unlike Hollywood celebrities, this fitness celebrity is helping spread the message that we can redefine aging and rebrand ourselves at any age. If I let you enroll me in your reasons, that’s not going to help you. -NatalieJill My Guest: Natalie Jill is a Fat Loss Expert And Creative Sales Strategist who helps women ReIgnite, ReDefine and ReBrand what aging has to mean! 50 years old herself, she is changing conversations around age, potential, and possibility! She helps entrepreneurs craft their unique compelling STORY, expand their brand and excel on social media. She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best-selling books, a top-ranked podcast, and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world. 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Questions we answer on this podcast: 04:48 How was your transition into the ’50s? 05:54 As a fitness professional it can be interesting to navigate perimenopause changes, especially for someone in the limelight to the extent you are, can you comment on any external pressure you felt or that other fitness & health pros share? 07:50 Your message about the importance of mindset when it comes to aging echoes ours at Flipping 50. When did it occur to you that this whole ageism thing is something that because of your vast influence and reach, you could really make a positive difference about it? 15:35 Will you open up about dealing with injuries in midlife… and what they have the opportunity to teach? 25:00 You’re of course so well-known for fitness and weight loss, specifically, and you’re rediscovering and reinventing your purpose in midlife or beyond, as many of our listeners today are… or want to. Was this a conscious decision or one that felt like you were called to do it? If you’ve always thought about yourself a certain way, it’s going to a challenge to redefine aging and who you are in these next decades. Be ready for resistance. You’ve got this. If you’ve got the desire to do so, that’s enough. You don’t have to have all the answers to start. It’s a decision. -NatalieJill Connect with Natalie: Website: https://www.nataliejillfitness.com/ Listen Up Podcast: https://www.flippingfifty.com/listen-up-podcast She’s Social: Instagram: https://www.instagram.com/nataliejillfit/ Facebook: https://www.facebook.com/nataliejillfit YouTube: https://www.youtube.com/nataliejillfitness Pinterest: https://www.pinterest.com/nataliejillfit/ Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Annmarie Skincare: https://www.flippingfifty.com/bogoskin Other Episodes You May Like: 5 Lifestyle Tweaks That Support a Journey Towards Better Wellbeing: https://www.flippingfifty.com/better-wellbeing/ How to Avoid Common Exercise Injuries Midlife: https://www.flippingfifty.com/common-exercise-injuries/

Jun 3, 2022

A hidden cause of your weight loss resistance could be low-level chronic inflammation. Or for you, it could be the aches of the knees or hips. In this episode, I interview naturopath Elizabeth Yarnell. 00:00 We’ll define inflammation and discuss how it starts, what increases it and how to reduce yours. If you aren’t feeling yourself or exercise isn’t feeling enjoyable, this may be a topic to explore. Need a Start, Restart or Reset? Try the 5 Day Flip: https://www.flippingfifty.com/5dayflip My Guest: Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. Questions we answer on this podcast: 05:40 Let’s define chronic inflammation 08:21What causes inflammation? How can someone reduce inflammation? 16:18 How is chronic inflammation a hidden cause of weight loss resistance? 19:18 What kinds of symptoms occur with inflammation? How could hidden parasitic infection be affecting your health? Is picking up parasites related at all to immunity and resilience or just to chance? Why is after 50 the best time to take control of your health? What is the title of your TEDx talk so listeners can find that? Take steps to reduce inflammation whether you’ve got signs or you want to prevent them from ever beginning. Your health will thank you. Connect with Elizabeth: Website: https://www.elizabethyarnell.com https://www.holistichealthandwellnesscollective.com Coupon Code: Debra422 She’s Social: Facebook: https://www.facebook.com/ElizabethYarnellNaturopath Linkedin: https://www.linkedin.com/in/elizabethyarnell/ Twitter: https://twitter.com/ElizabethYarnel Instagram: https://www.instagram.com/elizabethyarnell_naturopath/ Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Annmarie Skincare: https://www.flippingfifty.com/bogoskin Mighty Maca: https://www.flippingfifty.com/mightymaca ALSO… one of Debra’s favorite ways to decrease inflammation: Sauna: https://www.flippingfifty.com/sauna

May 31, 2022

More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition. 00:00 This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t. You’ll understand the difference between life-sustaining, muscle-preserving exercise, and trending classes and courses that are fun and interesting ways to spend an hour but may not reap the benefits you want and need with a limit to time and energy. She’s the author of ROAR, and you’ll hear more in her bio about her research background. We’ve got her here to talk about the need for a shift in exercise priorities, but I’m going to fire a few diet questions at her too. Whether less cardio in menopause is a relief or it’s advice you wrestle with, after decades of conditioning otherwise, this episode is something to listen to and to share. Thanks so much for doing just that. My Guest: Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Prior to being launched into the industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences with environmental and nutritional considerations for recovery and performance, specializing in women's health and performance. With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. Stacy has a new book NEXT LEVEL out May 17th https://www.drstacysims.com/booksandmore Questions we answer on this podcast: 06:38 Why do women need more strength training and less cardio training? 13:00 Let’s review strength training in women across the age span? Why is lifting heavy is important in menopause? What do you say to fitness trainers or women who just want to do bodyweight? 35:41 What are the benefits of strength training beyond muscle? 18:25 How do you feel about fasting for women in menopause? 37:31 Tell us about your new book that is out on May 17th. Can you share a little preview? Less cardio in menopause may take some discipline for many of us cardio-bunnies. Know that decades of messaging and conditioning otherwise won’t go away easily. Unless you’re one of the lucky ones who never enjoyed cardio, just take it one day at a time! I’m surrounded by young female fitness professionals regularly at conferences and it’s refreshing to see them, and younger women in general, focused far more on strength and muscle building rather than fat burning by cardio (which is a recipe for disaster). Connect with Stacy: Website: https://www.drstacysims.com/ Your resource library needs this! Stacy’s newest book pub date was May 17th, 2022 Next Level: https://www.drstacysims.com/booksandmore She’s Social: Facebook: https://www.facebook.com/drstacysims Instagram: https://www.instagram.com/drstacysims/ Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Muscle-Preserving Protein: https://www.flippingfifty.com/protein Other Episodes You May Like: How an Intermittent Fasting Lifestyle and Eating Clean Work #505: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ How to Harness the Power of Women’s Hormones: https://www.flippingfifty.com/womens-hormones-network/

May 27, 2022

It’s hard to change your health because it’s hard to change your health habits. Even when you want to. 00:00 It takes time to formulate new habits as an adult. You have a routine way of doing so many things that have become almost automatic. You shower and get dressed in a certain way. Maybe it’s the first thing and maybe for you, you like to have a cup of coffee first. You do your hair and your makeup in a certain order. Am I right? And you don’t even think about these things… until someone challenges you on them or asks about it. But when it comes to learning new information about your current habits that makes you consider a change… you’re forced to think. Now you have to choose. And you’ll have inner resistance. But it’s not just you. Women frequently tell me, “It’s so hard when my husband doesn’t want to eat that way.” I’ll hear, “ I’ll be traveling so I’ll get back to it when I return.” “The holidays are coming, and I want to enjoy them.” And all of these comments come from women who want to lose weight or feel better and know what they’re doing now isn’t working. So first, there’s no judgment in this episode. It’s not a preachy, teachy intention. How it lands on you may be different, however, and I’m sensitive to that, but can’t control it. If you want to change and are struggling -with internal or external resistance – then this may help. 06:40 NO ONE ELSE HAS TO UNDERSTAND YOUR CHOICES BUT YOU Resistance to change is one of the hardest things we face as adults. As kids, we just had to make up our minds to do something but as adults, we have to change our minds. We’ve been forming habits for years. That includes our beliefs about the habits we have. The smallest of habits that seep into our daily lives, often have the biggest impact. It is just plain hard to change health habits. How important to you is that coffee first thing in the morning? How much could your breakfast choice impact your blood sugar, muscle mass, and fat? Yet it may be hard to change if it’s something you’ve been doing for years… or even shorter periods of time. Even if you’ve been doing it for just two it can be a challenge. I’d been drinking coffee since I was 19. I blame my sister-in-law and brother for getting me hooked on it. It had been a morning ritual for 35 years when I realized the benefits of matcha. Almost two years ago I switched to matcha and hadn’t had coffee for a year. I formed a belief that it was better for me, my gut, my focus, and even my skin. I researched the safest/screened/tested matcha available. Then though, I’m finding through daily testing of my blood glucose levels, that coffee brings less of a blood sugar spike. Even thoughts and habits formed in such a relatively short time (compared to 35 years!), it’s hard to change back. I’ve got this inner conflict going on. BTW, If you want to try a continuous blood glucose monitor too, enjoy $25 off your first month with this link. https://www.flippingfifty.com/glucose 09:24 Change Health Habits with Less Resistance There are a lot of feelings that can come up from our small habits. Sharing meals and a kitchen with others may feel like more resistance if someone hasn’t embraced the changes you want to make. Say, they still want to have junk food in the house or want ice cream in the freezer, and you’ve decided to “unprocess” your diet and are avoiding sugar and dairy. It may feel downright difficult if they’re sabotaging you. If they know you’re making an effort to get more protein in your diet to support your autoimmune disease and improve your insulin sensitivity, but based on their beliefs make statements like, “You don’t need that much protein.” Hot, Not Bothered challenge: https://www.flippingfifty.com/hnb-challenge 10:35 Whether it’s about: food you do or don’t eat the time you do or don’t eat the way you choose to work and live the relationship you have The only person that matters is you. Is it working for you? Are you getting the results you want? Is there evidence you’re getting the measure of success you want? Recently this has come up around both work and nutritional habits. What we have to remember when we feel resistance from someone else, there’s a strong chance it feels stronger because you already have your own internal resistance. They’re just stirring it up. Again, if you can anchor into, is it working, you’ll be so much more confident and solid in your ability to stand your ground. 12:27 Instead of a diet change, let me give the example of work. My values are not necessarily the norm of 9-5 work. Freedom and flexibility are high values for me because the highest value I have is creativity. And that you don’t turn off and on. (Even though you’ve never seen anyone work more tirelessly on a project and finish on deadline or ahead. And if there’s something to be done and someone isn’t doing it, I will). Even though it’s the first measure of success out of college, I never really wanted to “have a job.” I was repelled by colleagues who couldn’t wait for spring break more than the students, during the first week of classes! The idea of being in an office from x to x did not inspire me. I am a creative. I enjoy a project, putting a puzzle together with the best solution, and I like the feeling of accomplishment. Ideas and inspiration fuel what I do and when I do it, and that’s an asset to be nurtured. I give myself structure, with deadlines for content and appointments for interviews … and content creation. And the structure gives me freedom. 14:48 It’s Really Not That Different from Eating Habits Similarly… with eating habits. If you’re doing it one way and getting the results you want, be that exercising fasted instead of fed, or fasting through the morning instead of breaking fast in the morning… As long as you are living your best life and getting results… there’s no question! If you’re not, then we change it. I like to work for several hours in the morning. I’ve been this way since high school. As the annual editor, I would work on pages before school. I woke early for classes in college and did something similar. Even before those 8 am classes others dreaded, I was up early. But it’s odd to me that all others hear is that I’ve already been up working when they roll out at 7 and it feels like a “have to” for them. People are going to put their own values and experiences about things on what others do. It’s hard to help it unless they’re conscious about it. If you order certain things at a restaurant and avoid others, others are often anything from a little threatened to a little curious. If they don’t connect weight gain, digestive issues, headaches, or joint aches and pains to food, there will be a disconnect with it being a choice for you rather than a chore for you. They see it only as it is for them. It’s the only lens any of us have. So, they’ll offer their opinion. And… it’s none of your business. 17:21 What’s the Reason Why It’s So Hard to Change Health Habits? There isn’t one. There are dozens. But you can start by logically thinking about it. We feel certain things because of what we think. We can influence feelings with thoughts. And if we feel all warm and fuzzy, or excited about a new habit or an outcome from it, we’re far more likely to willingly go through the resistance to do it. If you’re trying to give up a food, do more high-intensity training, or start lifting weights… answer try these prompts to uncover how the way you think might impact the way you feel and that could be getting in the way of doing what you want to do: What are your thoughts about giving up dairy? Write down your thoughts about high-intensity intervals: What do you think about the need to lift weights? Resources Mentioned in this Episode: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose 10 Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Pique Tea (Matcha): https://www.flippingfifty.com/matcha

May 24, 2022

Who needs this episode all about electrolytes after 50? If you are still drinking those ooy guey or artificially sweetened drinks to rehydrate… If you are still dropping tablets with chemicals into water to hydrate… And if you’re not on a daily basis using electrolytes to your advantage… thinking that you only need them if you’re going for a hike or bike? 00:00 Then this all about electrolytes podcast is made for you!. If you’re thinking electrolytes is something only athletes, or only kids need, then think again. You need to relearn all about electrolytes and the benefits of making sure you’re achieving micronutrient density with some of the micronutrients not given their due importance! My Guest: Bridgit Danner has been a licensed acupuncturist since 2004 and a certified Functional Diagnostic Nutrition practitioner since 2015. After losing everything to toxic mold, Bridgit now educates about toxins on how to detoxify with a functional healthcare approach through her online community at bridgitdanner.com . She is also the author of The Ultimate Toxic Mold Recovery Guide: Take Back Your Home, Health & Life, available on Amazon. Questions we answer on this podcast: 04:25 Tell me about your health journey and how electrolytes played a role. 06:38 What are electrolytes? 08:47 Do we really need to take them as a supplement? 14:30 Will using your formula break a fast? 16:59 How can they benefit from detox, sports, beauty and energy? 18:59 Tell me about your formula and why it's different. 29:10 What are signs that a listener needs electrolytes in her life? 32:39 How can people learn more about your book, products, blog, etc? Let me follow up saying that Bridgit launched her electrolytes the week before our AZ Spring break retreat last month. Each of the three days of this hiking retreat I brought the electrolytes and after trying day 1 everyone said, “yes” to a serving day 2 and 3. For encouragement with drinking if you’re a woman who doesn’t find it easy, or for you if you drink tons of water, such that you could be diluting your electrolyte balance, I suggest you try it. Here’s a way we can help! Use Flipping50 for $10 off one bottle now through August 31. Tell your friends! Connect with Bridgit: Website: https://www.bridgitdanner.com/ Bridgit Social: Instagram: https://www.instagram.com/bridgit.danner/ Get Your Own Electrolytes: https://hormonedetoxshop.com/mi-detox-electrolytes/ Use coupon code: Flipping50 for $10 off (1x use per person) Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Part I and II Older, Fitter, Stronger: https://www.flippingfifty.com/older-fitter-stronger-part I

May 22, 2022

Midlife hormones can throw a wrench in your otherwise smooth path. Even fitness pros aren’t immune to hormone changes! I recently had a conversation with a fellow female fitness pro and she expressed the same sentiment I had. Both of us sailed smoothly through perimenopause, outside of well for me midlife stress that brought about 8 major changes in 14 months… except for THAT. And then, there was that change for each of us when we hit the speed bumps. Until you course correct, it’s not going to improve. You’re not going to wait it out or turn up the exercise and dieting that already is not working and feel better. Until we learn to unlearn then reroute to the better course for support of hormones, we’ll suffer, needlessly. Midlife Hormones and Later Decades of Life We just discussed this inside the Member’s only café Q and A as well. A member asked about what about in my 70s and 80s will things continue to change? Not nearly as much. Your most rapid changes occur in the 3–5-year period surrounding menopause, that moment when you hit 12 months without a period. The answer isn’t just a formula for now, though. The answer is that yes, this formula will continue to help you through each following decade AND you must have learned to listen to your results and course correct all the time. Every day. Low energy, poor sleep, or a lack of muscle tone all point right back to the cumulative effect of your daily and weekly habits. I want to hop in and explain how these 6 hormones will be helped or hurt by your exercise. CORTISOL Catabolic hormone INSULIN Catabolic hormone ESTROGEN Anabolic hormone TESTOSTERONE Anabolic hormone GROWTH HORMONE Anabolic hormone (supporting muscle growth) THYROID As a result of cortisol chronically elevated then stressing the adrenals finally having negative effect on thyroid These are the biggest 6 exercise & midlife hormones interactions to consider. It’s not them alone, as ghrelin, leptin, and progesterone, melatonin are also going to affect your results. But this is the quick start. If you’re a trainer or coach working with women and want to understand more, reach out to me to learn more about a special opportunity to take the Flipping 50 Menopause Fitness Specialist course. And if you agree this information is valuable but don’t know exactly how to plug it in, the 10-Day Hot Not Bothered challenge is a great start. Episode Resources Mentioned: Dr Alan Christianson: Can You Reverse Thyroid Disease? https://www.flippingfifty.com/reverse-thyroid-disease/ Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucos The Next Step (if You’re Not in a Program Working Now): https://www.flippingfifty.com/hnb-challenge Fitness or Health Coach? See more about the Flipping 50 Menopause Fitness Specialist here: https://www.flippingfifty.com/specialist

May 20, 2022

What is healthy enough? How would you define it for yourself? If you are able to, I highly encourage you to hit pause right now. Think about it. What’s your definition of “healthy enough?” OKAY, go. 00:00 Are you back? I hope you did it. As simple as it may sound, it’s a deep question. Really. If you don’t know, after all, you can’t really go running toward a goal. Yet, a lot of us do. We stay in the habit, without actually knowing what we’re doing it for or where we want it to go. Knowing could change the decisions you make in those workouts. It could form the plan that actually changes things. And it could... Help you realize, girlfriend, you’re already there. My Guest: Amy VanLiew is a Flipping 50 Menopause Fitness Specialist with certifications in Menopause Fitness, Corrective Exercise, and Osteoporosis Fitness and she’s a retired engineer! She helps women over 50 get moving and feel better even as the aches and pains of age start to creep in, all from the comfort of their own home. At 50 she learned that life should not be about punishing our bodies or starving ourselves it's about accepting ourselves, learning to navigate the changes, and being healthy enough to do the things we love to do, To feel good, to feel satisfied, and to also be able to truly enjoy this later and better half of life. In this episode, we’ll dive into not only recreating yourself in the second half but why and how she’s coined the term “healthy enough.” Questions we answer on this podcast: 03:52 What is being healthy enough ? Where did the term come from? 05:42 Often women have a story themselves .. a rock bottom they’ve hit and learned lessons the hard way before they build a business. Was that true for you or was it something else? 15:34 What types of workouts do you provide? 19:27 What are the biggest obstacles you see for women you work with? 26:20 What tips do you have for staying consistent with exercise? Connect with Amy: Website: https://behealthyenough.com/ Amy's Social: Instagram: https://www.instagram.com/behealthyenough/ Facebook: https://www.facebook.com/behealthyenough Youtube: https://www.youtube.com/c/BeHealthyEnough Additional Resources: Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You May Like: Simple Rules for a Healthy Lifestyle After 50 (or Any Time): https://www.flippingfifty.com/healthy-lifestyle/ Menopause and Immunity: Women’s Health for Today: https://www.flippingfifty.com/menopause-and-immunity/

May 17, 2022

Oxidative stress is in part an effect of aging and can be an effect of poor lifestyle, even overtraining or over-exercise. In this episode I talk with a true science geek … and we break it down. 00:00 In this episode, we talk about how to encourage natural hair growth, reduce gray hair, boost libido and reduce fine lines around the eyes and mouth. Now my science guy didn’t lead with that, so you’ll have to listen to the end when we get to the juicy stuff but this is definitely an episode that will help you expand your tools for aging optimally. Need to start, restart, or reset? The 5 Day Flip: https://www.flippingfifty.com/5dayflip My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people. Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60. He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it. About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products. In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S. Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health. ''Your health is your responsibility.'' -Ken Swartz Questions we answer on this podcast: 04:51 What is oxidative stress and how is it related to the aging process? 09:10 What is C60 and why did the scientists who discovered it win a Nobel Prize? 12:00 What health benefits can I expect from C60? 13:42 What, if any negative side effects are there? 14:00 What can women expect from C60? 15:36 How is C60 different from other antioxidants? 18:39 Why C60 Purple Power? “ Allopathic medicine is great if you’re cut, burned, or poisoned but it really isn't effective with degenerative diseases” -Ken Swartz Try C60 Yourself: https://go.c60purplepower.com/Flipping50 Coupon Code: Flipping50 Ken’s Social: Instagram: https://www.instagram.com/c60purplepower/ Facebook: https://www.facebook.com/c60purplepowerproducts Youtube: https://www.youtube.com/c/C60PurplePower?sub_confirmation=1 Twitter: https://twitter.com/c60purplepower Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/

May 13, 2022

Two listener questions beg the answer to the best exercise schedule at midlife. So, in this episode, I’ll share the answer to both and reflect on the science of frequency and intensity of the variables leading to fitness for women in midlife. To do that I’ll define it for you in case you’re wondering just what is that? The questions: 00:00 03:48 What is the best exercise schedule for midlife women? Would working upper body 30 - 45 mins every 96 hours, and lower 30 - 45 mins every 96 hours, be ok since I'm getting at least 72 hours to rest between muscle groups? For example, Monday Upper, Wednesday lower, Friday Upper, Monday Lower, Wednesday upper. 04:24 What’s the Best Exercise Schedule at Midlife? Science-Based Women Over 50 Would weight training 2 times and HIIT 2 times per week still apply? (I’m 44) I’m used to doing a demanding kettlebell workout 3-4 times per week for 15-20 minutes and some sort of daily exercise. I feel fatigued and bloated, especially leading to my cycle, despite a healthy diet making it hard to juggle work, family, and young daughter. Join the Flipping 50 Insider’s Group to ask a question for a podcast or video yourself: https://www.facebook.com/groups/flipping50tv First, let’s define midlife and agree that Nicole at 44 with a 5-year-old, or Nicky or you listening who are in your mid-50s or 60 all qualify as midlife. If you’re in that stage of peri which starts in early 40s for most women or post-menopause and still balancing hormones to benefit your muscle, body composition, and bones, you’re there. So, in case you’re not Nicole and there’s no 5-year-old, stay with me. This will apply to you too. The biggest insight here, is “I feel fatigued and bloated.” She added, especially before my cycle. 05:52 Exercise that Makes You Tired or Doesn’t Help Boost Energy Needs a Change! I’ll start with fatigued. The way you feel tells you the results of your collective lifestyle habits. So, let’s change them if you’re not feeling good. I’d suggest using that and adjusting. As a coach, whether a woman comes to me already fatigued or becomes fatigued doing a certain protocol, that immediately changes the protocol. So, Nicole, coach yourself. Exercise should make you feel good, strong and enjoy more energy than without it. Since that’s not happening for you, make a change. To comment on the doing a demanding kettlebell workout 3-4 times a week. Though its short 15-20 minutes, it still may not have 2 important features: Reaching muscular fatigue each set (in major muscle groups) Allowing adequate recovery between exercise These are both crucial for exercise that targets the biggest goals we have of optimal strength, lean muscle, optimal body fat, function, and aren’t just exercise that makes you tired. Measure your body composition. Monitor your lean muscle and your body fat percent. If you’re where you want to be, but fatigued and bloated, and like the kettlebell workout I’d suggest you put more rest days between workouts and see what happens. Then over time, use your body composition and muscle mass numbers to inform a need for change or confirm you’re doing okay. Last, make a change in your monthly schedule so each week is not the same. 09:00 Questions for Nicole: How’s your diet? Your sleep? In midlife, those become more important. A lack of micronutrients or of high-quality protein and whole foods will catch up with you too. Exercise can’t help you overcome those. 11:13 Exercise for Your Cycle As for the increased fatigue and bloat before a period, both women who still have a period and those who don’t are wise to exercise is in periodization style setup. Exercise for your cycle suggests from the day of your period those two weeks are a time to focus on strength and intensity. That is, plenty of heavy training fatiguing major muscle groups in two workouts a week and doing HIIT 2 or 3 times a week for short 15–20-minute sessions. In the last two weeks of your cycle, you ease off the intensity and tend more toward higher reps and lighter weights, still reaching fatigue. But in the last week you do more recovery work and based on fatigue you don’t “push” through, you may want to take the recovery and do other restorative activities. 10 Day Hot Not Bothered: https://www.flippingfifty.com/hnb-challenge To review, and summarize the science current for exercise in menopause and for older adults: Twice weekly strength training Reaching muscle fatigue in each set Using 8-10 major muscle groups for total body Performing at least 2-3 sets of each exercise Two-three times a week HIIT No more than 45 minutes a week total HIIT Movement most days of the week Catering to personal preferences and personal needs (functional movement) Adequate recovery between high-intensity exercise Monitor lean muscle mass and body composition for measures of success. Other Episodes You May Like: 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources Mentioned: Insiders Group: https://www.facebook.com/groups/flipping50tv 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

May 10, 2022

Not many people listening, or living, don’t know Men Are from Mars, Women Are From Venus, the famous book by Dr. John Gray. It’s my honor to interview him on this episode. 00:00 Dr. Gray is the quintessential relationship expert. He’s also an active health and wellness advocate and he’s talking now and has always been, about hormones. Are you tempted by a juicy little piece of gossip? Or know someone who always is full of the latest dish on everyone from your high school classmates to celebrities? Did you know there is a hormonal link? Since there is no real value in looking at fitness in a silo, when we understand that mind, body, and soul work in integration, then this guest makes complete sense. For myself, relationships with others from friends to family and myself, become more important than ever. Understanding how to nurture them may be as important as those intervals and repetitions we’re scheduling. They are, after all, for many of us, a part of the why. So, today we look at natural hormone boosts through a different lens. My Guest: John Gray is the author of the most well-known and trusted relationship book of all time, Men Are from Mars, Women Are from Venus . USA Today listed his book as one of the top 10 most influential books of the last quarter-century. In hardcover, it was the #1 bestselling book of the 1990s. Dr. Gray’s books are translated into approximately 45 languages in more than 100 countries and continues to be a bestseller. Dr. Gray has written over 20 books. His most recent book is Beyond Mars and Venus . His Mars/Venus book series has forever changed the way men and women view their relationships. John helps men and women better understand and respect their differences in both personal and professional relationships. His approach combines specific communication techniques with healthy, nutritional choices that create the brain and body chemistry for lasting health, happiness, and romance. His many books, blogs, and free online workshops at MarsVenus.com provide practical insights to improve relationships at all stages of life and love. An advocate of health and optimal brain function, he also provides natural solutions for overcoming depression, anxiety, and stress to support increased energy, libido, hormonal balance, and better sleep. He has appeared repeatedly on Oprah, as well as on The Dr. Oz Show, TODAY, CBS This Morning, Good Morning America, and others. He has been profiled in Time, Forbes, USA Today, and People. He was also the subject of a three-hour special hosted by Barbara Walters. John Gray lives in Northern California, where for 34 years he happily shared his life with his beautiful wife, Bonnie until her passing in 2018. They have three grown daughters and four grandchildren. He is an avid follower of his health and relationship advice. Questions we answer in this episode: 04:39 On your website you share some tips for women (who are still cycling) for natural hormone boosts. Can you share some of the activities and influence on hormones? Is this pertinent to women post-menopause? 25:14 You share this thought that makes a girl… on bioidenticals… think. And that is: that if estrogen needs during cycles vary, at times we need estrogen higher, at others progesterone, if we’re taking the same amount of hormones all the time we don’t get that benefit. What about women in menopause, not cycling? You have a program called Isoflex - will you share the basis and benefit of the program? We can cycle with exercise prescription as well, focusing on strength training and higher intensity interval training during the first part of the cycle and easier lighter workouts at the end, just before a woman gets her period. Even during menopause we all still as humans follow cycles of the moon and tide, what are your thoughts on that? How has the pandemic and isolation impacted women’s hormones and what can she do to support herself? If A) she’s in a home with others and B) if she’s living alone 45:33 There are a lot of working women in the world, many more than ever before entrepreneurs, and that could be a problem if working creates a need or even nurtures testosterone. Can you say more about that.. And what to do? If say, you’re a very independent woman working solo (asking for a friend) and living alone… 50:33 I heard you discuss with Sara Banta how gossip and talking together can boost certain hormones. Can you share which ones and how that can be good/bad? 1:01:25 I recently hosted a retreat with 13 women and never before in prior retreats have I noticed such a strong desire for connection and coming together as in this particular retreat. What was going on? Is there any connection with the avoidance of exercise or physical activity and what’s happening with our relationships? Natural hormone boosts can occur from exercise planned and done right. I prefer to look at hormone needs and current status (the way a woman feels) to support the type of exercise she needs. Notoriously, women are drawn more to cardio than strength. That has a lot to do with societal conditioning, but do you think there is also a hormonal explanation for this? “Too much intensity can inhibit fat burning in women.” - Dr. John Gray FREE GIFT: John’s course “How to Get Everything You Want in Relationships For Women, Men, Couples, and Singles” https://marsvenus.com/gift He’s Social: Twitter: http://www.twitter.com/marsvenus Facebook: https://www.facebook.com/Mars.Venus.John.Gray Instagram: https://www.instagram.com/johngraymarsvenus_official/ Resources: Don’t Miss Dr. Gray’s Free Gift! https://marsvenus.com/gift Hot Not Bothered: https://www.flippingfifty.com/hnb-challenge Other Episodes You May Like: The Number One Hormone to Watch Out for At 40+ (Hint: It’s Not Estrogen): https://www.flippingfifty.com/number-one-hormone/ Natural Solutions You’ll Love for Hormone Balance: https://www.flippingfifty.com/natural-solutions-youll-love-for-hormone-balance/

May 8, 2022

Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50. 00:00 My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) Weight loss for women over 50 isn’t a new topic here, I’m sure you’ll agree. Yet, this angle is. We’re going to discuss a leaky gut, a cleanse or cleansing, and what it means to heal the gut. If you eat, and you poop, stay tuned. We all need a healthy gut. My Guest: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004. He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. Questions we answer on this podcast: 04:15 First off, explain to us why the gut is connected to so many seemingly unrelated health issues, like skin rashes, headaches, low energy, weight gain, and difficulty losing weight. 06:00 Why might this be the missing link in weight loss? 07:45 Why during midlife is it so common for women to experience this? 11:18 What is leaky gut anyway, and why should people pay attention to it? 23:27 I’ve heard you talk about gut-healing, but why is cleansing such an important part of that? And let’s define “cleanse” for listeners. What they think it is, and what it really is. 32:57 You have a program you call Gut C.A.R.E. that is part of the Happy Gut 28-Day Cleanse. What is it about? And why did you develop it? 40:25 Tell us about the group cleanse coming up in May. How can people join? 40:40 May 9 pre-cleanse Cleanse starts May 16, 2022(if they’re listening later… is there a waitlist they’ll be able to join). 10-Day Hot, Not Bothered Challenge https://www.flippingfifty.com/hnb-challenge Look, weight loss after 50 is tricky. Stress, hormones, food habits… working through it alone is tough. So if you’re looking for guidance, look no further. Connect with Vincent: Website: www.happygutlife.com/top10tips For the cleanse: https://.www.Happygutmasterclass.com or happygutlife.com He’s Social: Instagram: https://www.instagram.com/drpedre Facebook: https://www.facebook.com/drvincentpedre Twitter: https://twitter.com/drpedre Additional Resources: 10-Day Hot, Not Bothered Challenge https://www.flippingfifty.com/hnb-challenge Mighty Maca: https://www.flippingfifty.com/mightymaca 5 Day Flip: https://www.flippingfifty.com/5dayflip Fit U: https:www.flippingfifty.com/fit-u Additional Episodes You Might Like: 7 Simple Ways to Better Gut Health Every Trip: https://www.flippingfifty.com/travel-gut/ 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss | #519: https://www.flippingfifty.com/fat-burning-weight-loss/

May 6, 2022

One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. 00:00 This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight. A frequent question I’ve been asked is who should I have my daughter follow? Depending on the age and stage of your daughter, I may have any number of responses, and this guest is definitely someone we love here at Flipping 50. My Guest: Steph Gaudreau, a strength nutrition strategist and lifting coach who helps women fuel themselves smarter. Get stronger, increase their energy, and perform better in the gym. She's the author of The Core 4: Embrace Your Body, Own Your Power and the host of the Listen to Your Body Podcast. Questions we answer in this episode: 10:14 What are the 4 keys to building strength, especially for women over 40? 15:00 What are common nutrition mistakes women are making? 25:15 What does "lifting heavy" really mean? 33:36What does it mean to eat for strength training? Connect with Steph: Fuel Your Strength podcast: https://www.stephgaudreau.com/listen-to-your-body-podcast/ Website: https://www.stephgaudreau.com She’s Social: Instagram: https://instagram.com/steph_gaudreau Instagram: https://instagram.com/fuel.your.strength Love this episode about how to eat for strength training? Let me know in the comments! Other Podcasts You Might like: Women’s Fitness Nutrition Influencer Tips for Marketing https://www.fitnessmarketingmastery.com/influencer-tips-for-marketing/ WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50: https://www.flippingfifty.com/eating-too-little/ How to Time Protein for Optimal Muscle & Recovery | Women Over 50: https://www.flippingfifty.com/protein-for-optimal-muscle-455/ Additional Resources: https://www.flippingfifty.com/protein The Ultimate After 50 Smoothies Guide | For Energy You’ll Love: https://www.flippingfifty.com/ultimate-after-50-smoothies-guide/

May 3, 2022

If you’ve tried to make dietary, exercise, or lifestyle habit changes and experienced weight loss failure, this is for you. I have a guest today who is a Flipping 50 Cafe member. I? I didn’t get in a word edgewise and that is just fine. You’ll hear Victoria tell us that she’s an introvert. I call BS. And that’s okay. Because what she has to say, you want to hear. Her conviction is obvious and contagious. 00:00 Let’s jump into this episode! Buckle your seatbelt. This woman is so excited about her journey and wants to share it with you! You can’t fix what you can’t face. -Victoria Moore My Guest: Victoria is a current Cafe member (a newbie) that started with the Stronger Tone & Define workout series. She dedicated and committed herself to working out Mondays and Thursdays. She also added indoor interval training (HIIT) to the mix. At 48, her starting weight was 236.6 on January 3rd and by the end of the 12 weeks [program], she dropped down to 200! She increased her muscle mass and reduced body fat! Bingo! “I can’t thank you enough for your workouts, masterclasses, Q& A sessions on Facebook and guidance! Love your workouts so much that my significant other decided to join me and loves them too! You have a loyal client for life!” -Victoria Moore, Flipping 50 member having lost 36 lbs in the last quarter She demonstrates the very thing that drives Flipping 50. There’s no more powerful health influencer in the world than a midlife woman. And like Victoria has shown as her significant other joined her, you too influence someone in your environment. Questions we answer on this podcast: 05:01 What was the trigger or turning point for you after weight loss failures? 11:06 Do you refer to that as ex- food addict or recovering food addict? 15:50 How did you stay motivated? 23:08 How verbal were you to others - the universe - when you were on this vs when you’d had a weight loss failure? 34:49 What had you tried before this and why did that lead to weight loss failure vs this time? What intrigued you to decide to sign up for the Cafe/Stronger Program and to remain a loyal client? It’s not a weight loss failure really, it’s data. It’s learning. Victoria is going to be a very popular member in our Flipping 50 and she’s made her journey public by sharing her Instagram account for you here too. What’s Next : “As I just started but would love to write a book and have a space and possibly collaborate with experts such as yourself to help support and inspire women in my age group to take charge of their health.” Let’s send some intentions her way!! Follow her Journey on Social: Instagram: https://www.instagram.com/victoriaisgettinghealthy/ You change your state, you change your story. -Victoria Moore Additional Resources: Need an easy way to get started? Try the 5-Day Flip ( https://www.flippingfifty.com/5dayflip ) 10-Day Hot Not Bothered Challenge ( https://www.flippingfifty.com/hnb-challenge ) Other episodes you might like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: https://www.flippingfifty.com/lose-100-lbs/ A Menopause Weight Gain 3 Doctors Couldn’t Help | #463: https://www.flippingfifty.com/a-menopause-weight-gain/

Apr 29, 2022

Leptin resistance can be a big part of weight loss resistance. Could it be your challenge? Listen to this episode to find out. 00:00 Of the many hormones (and cascade of events) influenced by cortisol, leptin is one. It can mean you find it hard to push away from the table or find yourself looking for food again soon after a meal. But what do you do about leptin resistance if you do have it? We answer that and more in this episode. The interview with Dr. Bindiya Gandhi is full of the practical applications of science in easy-to-understand terms. You may find it interesting to learn that not only can weight gain be caused by hormones but excess weight influences your hormones. Let’s get to the bottom of leptin resistance. My Guest: Dr. Bindiya Gandhi is double boarded by the American Board of Family Medicine as well as the American Board of Integrative and Holistic Physicians. She is not only a weight loss doctor & guru but also a leptin & hormone expert, especially in helping women reset their metabolism. Her interests include integrative, holistic, and functional medicine, women’s health, preventative medicine, international medicine, and health care reform. She’s also a certified yoga instructor and reiki master. She used to practice emergency medicine as well. Dr. Bindiya is a media expert and contributor to numerous sites including The Daily Mail, MindbodyGreen, Clean Plated, Well + Good, and more! When she's not working or writing you can find her in the kitchen cooking, doing yoga, or enjoying time with her family. Questions we answer in this episode: 04:00 I find that most people have their own story as to how they came to work in this field. Can you elaborate on your story for us? 07:55 Describe the hormone leptin, known as the satiety hormone, and why is it important for listeners on a weight loss journey? 10:45 Discuss weight and the impact on hormones. 16:37 Discuss the conventional approach to losing weight versus the functional medicine approach? Why is weight loss important for hormone balance? 22:25 Let’s discuss the science behind weight loss via diets that cause the body to do everything possible to gain back the weight and more? 26:51 What about early satiety? In those who are overweight, I’ve observed that not just a small percentage. 27:12 How do you test for leptin (what is an optimal number?) 27:59 How would one become leptin resistant? 28:13 Is there a connection between triglycerides level and leptin? 31:00 How can listeners reverse leptin resistance? The higher BMI the higher the circulating hormone is. -Dr. Bindiya Ghandi Connect with Dr. Bindiya: www.drbindiyamd.com www.reviveatlmd.com www.drbindiyamd.com/quiz She’s Social: Facebook: https://www.facebook.com/DrBindiyamd Instagram: https://www.instagram.com/reviveatlmd/ Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Smart Scales for body composition- https://www.flippingfifty.com/resources

Apr 26, 2022

Would you define yours as a healthy lifestyle? It’s one of those things that can be illusive. That is, the finish line keeps moving away from you like your own handheld out in front of you would. 00:00 Before we open I invite you to come up with an answer to this… You’ve been tasked with creating the Wikipedia definition of “healthy lifestyle.” What do you write? I’m thinking you better push pause. Because while it sounds so simplistic to say it like everybody knows, I’m going to challenge and say perhaps no one actually knows! Prove me wrong. But this is why I’m giving the homework… I don’t want to do it myself! Can’t wait to read what you add to show notes (will you please? The link for this one will be /healthy-lifestyle) With my guest today we’re going to attempt to define a healthy lifestyle. We’ll discuss how you discover yours, measure whether it’s working for you, and where to look to define it for yourself. My Guest: Denise Stegall is the CEO and curator of Living Healthy List.com. She is also co-author of the best-selling book, The Successful Body. As an inspirational thought leader, she is determined to provide her Living Healthy List readers with honest, reliable, research-backed information on health, wellness, personal development, and fun that you can use in real life. Denise began her career with a bachelor’s degree in hotel, restaurant, and business management, focusing on nutrition. She’s condensed 25 years of experience and study in nutrition, cooking, exercise, and coaching to help women find a happy, healthy lifestyle that works for them. Her experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. Her philosophy revolves around the foundation: Eat Real Food, Make Good Decisions, and Be Accountable. Questions we answer on this podcast: 03:10 What mistakes do you think women make with nutrition? You’re an advocate for eating “real food.” Let's talk about the unintentional mistakes women might be making with their diets. 08:20 How do you define “good decisions”? While there are a lot of women who want to, they are confused by what is a good decision, what’s your way of defining that uniquely for a listener right now? 10:15 If the problem we’re trying to solve for is a “healthy lifestyle,” how does anyone woman get there for herself and her unique needs? 13:06 Let’s talk about exercise just a bit because I know you’ve done STRONGER, how did it go? How does that fit into your recommendations for women in midlife? 17:10 What do you mean by “be accountable?” How would you describe the steps to getting started? 19:33 How did you come up with the title for your new book? 21:33 How did you come up with the idea for Living Healthy List and why is it important? 22:00 What is your mission at Living Healthy List? Connect with Denise to get her new book: Denise’s new book: Healthy Living, Happy Life: A Practical Plan to Finding the Healthy Lifestyle that Works for YOU , will be out in late April. There will be a free companion journal. Join the waitlist for the book and receive a pdf of the companion journal. https://livinghealthylist.com/hlhl-journal/ During the episode, Denise mentioned the STRONGER program was open. It may be closed by the time you listen. Please click here to join the notifications list for the next open list. [ https://www.flippingfifty.com/getstronger ] She’s Social: Linktree: https://linktr.ee/livinghealthylist Facebook: https://www.facebook.com/denise.stegall.18 Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Annmarie Skincare: https://www.flippingfifty.com/bogoskin

Apr 22, 2022

Hormone balance is such a buzzword. What if I told you that you could balance six hormones in seven days? My guest speaks our Flipping 50 language. She’s resolved her own hormone balance issues and now naturally for almost two decades, is, in turn, helping other women do the same. 00:00 Stay tuned til the end of this relatively short podcast where we truly answer how to balance hormones naturally in seven days' questions. Weight loss is a side benefit of getting healthy. It’s not something to exclusively focus on. - Robin Nielsen My Guest: Robin Nielsen is a Functional Clinical Nutritionist, and Women’s Hormone Expert specializing in hormone balance, to help women grow younger no matter what their age. She supports women in midlife around perimenopause and menopause, and women with PCOS... naturally. Robin has helped thousands of women take charge of their health so they can feel more vibrant, confident and sexy. She is past president of the National Association of Women Business Owners, Silicon Valley Chapter, and past president of the National Association of Nutrition Professionals and has been featured on the CBS television program Eye on the Bay CBS showcasing her life-changing women's retreats. Questions we answer in this episode: 03:55 How did you get started helping women with their hormones? 06:42 What is the #1 mistake you see women making when they don't feel well? 09:25 What SIX hormones do you think are most important to pay attention to? 11:00 What are “Hormone Deal-Breakers”? 17:00 What are the next steps to helping listeners take charge of their health so they feel so much better? Our sex hormones are way downstream [in terms of importance]… -Robin Nielson Connect with Robin: https://www.flippingfifty.com/hormonereset She’s Social: Facebook: https://www.facebook.com/groups/naturalsolutionshormonebalance Additional Resources: Robin’s Reset: https://www.flippingfifty.com/hormonereset 5 Day Flip: https://www.flippingfifty.com/5dayflip

Apr 19, 2022

From a listener in the Flipping 50 Insider’s Group : It would be great if Debra could share some information about common exercise injuries. So here it is and I’m diving right in after this invitation. I’ve been sharing soundbites of short exercise tips on Instagram at @flipping50tv . I invite you to IG to see all of those. If there’s a particular exercise that you’re looking for, chances are I’ve given a tip recently. They’re less than a minute, but I think you’ll find that’s perfect. My IG Tips to Avoid Common Exercise Injuries Click here to go to my Instagram account: https://www.instagram.com/flipping50tv If lunge is your nemesis? I’ve created an entire series of videos that will help you decide if lunges, which lunges, and how; or if not lunges, which exercises are good substitutes so you can work the same muscles pain-free. CLICK HERE for the FREE LUNGES: Love ‘Em or Leave ‘Em series. Avoid too much too soon. Your body requires about 6-8 weeks at least to adapt to stress. Though your muscles and mind can feel ready for more, your joints and ligaments are not. Without a strong foundation in the connective tissue, you may accelerate quickly, only to find you’re set back with an injury. If you’re prone to injury, or you’re very deconditioned or have an autoimmune disease: Start one set, higher repetitions (20-25) Increase to two sets, same repetitions Next, do two sets with a reduction in rep range (15 – 20 = higher weight) Then three sets with the same repetitions Then gradually increase the weight until you’re at the desired number of repetitions Still, you may always want to play with periods of heavier weight and fewer repetitions and periods of lighter weight with more repetition. This is sometimes much easier if you’re busy, to follow a program designed either for you personally, or follow a program. Just do your due diligence… is it a made-for-you program based on research on women just like you? The differences between men's and women’s fuel use, muscle use in the same exercises, and the way they recover from exercise are not the same. In midlife during extreme hormone fluctuation, and after reduction, the optimal training schedule that is yours is not the same as a mouse, man, or young woman. If you begin a program already tired, or dieting, you may also need to look at the role of exercise differently. There are times when exercise should be the catalyst to help you have a better appetite, more stable blood sugar, or improve your sleep. And nothing more… until you are able to improve your overall health and lifestyle habits. Start with a good look at: Your basic nutrition status Micronutrient deficiencies are common among those who have dieted chronically and don’t test micronutrient sufficiency to know what changes or supplementation they need. Sleep quality & quantity Cravings & Crashes – if these exist, adding significant exercise stress is not likely to help you but might throw you under the bus. So either a light strength training component, lighter weights higher reps and just one or two sets to start, or even beginning with foundational activities like walking or yoga instead may serve you best through this time. Beyond that, when you’re performing an exercise, you need to know the good technique. What Is a Good Technique? A squat is not a squat. Some common exercise injuries occur because of poor choice of exercise and some because of poor performance of an exercise. The weight should be solidly on the heels of the feet. The position is a hinge at the hips so that you are sitting back. The knees move only slightly forward. If weight is felt significantly in the quadriceps and not at all in the glutes, check in the with where you’re weight-bearing in the feet again. Then there are many versions of squats. A recent study I shared on Instagram as I demonstrated a squat progression featured: Box squats Wall sits Counter balanced squats Goblet Squats Landmine Squats And women who are more quad dominant than men overall may do best choosing a landmine squat because it encourages more hamstring use. And you want to be sure if you’re using quadriceps in an exercise as a female you always have at least one hamstring-focused exercise. Those are: Single leg deadlifts Hamstring curls (at home with a ball) Bridge to a ball (more hamstring activation than the bridge on the floor) Likewise, when I scroll through social media posts and observe some of the fitness influencers performing exercises, it’s clear that even they don’t know what good technique is. Yet, thousands are following. Social media is the wild west. Anyone can call themselves a fitness professional. Anyone can do any exercise in any way they want to. More Questions About Common Exercise Injuries? There you are, we skimmed the surface of how to avoid exercise injuries midlife. It’s not just the exercise. If you’re already imbalanced, sleep-deprived, coasting on coffee, eating fake food, and not enough high-quality nutrient-dense whole food, exercise injuries are more likely. When it comes to exercise, begin smart and slow with a weekly plan that honors hormones. I do a 10-Day Hot, Not Bothered Challenge infrequently throughout the year, to learn when it’s open for yourself or a friend, click to show notes for the link at flippingfifty.com/hnb-challenge . Drop your questions below the show notes. I love to hear from you. Resources: 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge FREE PDF Muscles in Minutes: https://www.flipping50tv.com Annmarie Skincare: https://www.flippingfifty.com/bogoskin Additional Episodes You Might Like: Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach Your Menopause Workout vs Your 30-something Workout

Apr 15, 2022

Are your hormones at menopause causing a roller coaster? Is it your skinny jeans or your genetic genes? What is missing when we’re trying to eat well, and truly understanding what that is, exercise, and truly discovering what that is for you now but making only minor changes? 00:00 If it feels like you’re in a marathon when innocent bystanders sitting comfortably on the curb tell you it’s right around the corner, and yet it never quite is… Then this episode is for you. I’ve got an expert to talk about more than hormones at menopause and why you may still be struggling though you’re doing all the things (and then some). As you know if you’ve been here for a minute, we discuss the influence of hormones on exercise, exercise on hormones, and how to change what you’re doing in midlife to cope with the changes and age optimally. It’s not always enough alone. The body functions thanks to the integration of diet, exercise, lifestyle habits, environment, and genetics. And we’re going to talk a little more about the latter today in a way only she can. My Guest: Nutrition expert, certified functional medicine practitioner, and speaker Betty Murray, PhD-Candidate, MS, CN, IFMCP helps women 40+ harness their hormones to lose weight, optimize sleep, restore energy, and thrive in life. During her research for her Ph.D., Betty made 4 key discoveries that lead to hormone imbalances that plague women over 40. Restoring balance to these key metabolic pathways is the basis of her Hormone Reset Program which has helped her, and her clients lose weight with ease, restore sleep, and turn up their energy. She is the host of This Functional Life Podcast and the founder and CEO of Living Well Dallas Functional Medicine Center. Betty is a frequently featured nutrition expert on Fox News Broadcasting, CW33, NBC, and CBS. When women do resistance training they change the cellular metabolism…[favorably] during menopause. -Betty Murray Questions we answer in this episode: 03:35 Weight loss advice is often simplified down to the idea that cutting carbs to control insulin will result in fat burning. Or that a slow thyroid must be the cause of weight gain. Or even stress causes weight gain. All of which is somewhat true. But you say that this view is short-sighted and misses other key hormones that may be causing yo-yo weight gain and weight loss resistance. What isn’t getting talked about? 06:30 You came across some key research that is not getting talked about during your Ph.D., that indicated that menopause changes slow cellular metabolism and turns on the fat switch in the cell. Can you share that? (and how the hell, to turn that off, asking for a friend) 22:35 What about our genetics? 26:03 Genetic analysis has become quite popular. Do you think the answers are in our genes and how can we use gene knowledge to our advantage? 30:00 How do you address these issues to help a woman rebalance these hormones and cellular metabolism? Exercise that is endurance training: we don't get stimulus to the receptors we want. -Betty Murray There you have it, a little deeper insight into your hormones at menopause and the impact of your cellular metabolism based on genetics. And… hope. I’d love to hear from you. Leave a comment in the show notes or join us in the Facebook group if you’ve got a question you’d like me to answer in an upcoming episode. https://www.facebook.com/groups/flipping50insiders Connect with Betty: Free quiz: https://quiz.metabolicblueprint.com/sf/cd62b0ef Website: https://bettymurray.com She’s Social: Youtube: https://www.youtube.com/bettymurraycn Podcast: https://thisfunctionallifepodcast.com Facebook: https://www.facebook.com/bettymurrayphd Instagram: https://www.instagram.com/bettymurray_phd Additional Resources: 5 Day Flip

Apr 12, 2022

Before we launch into this episode, I want to set this up for you: it’s not about weight. It IS about your health. It’s about your life and you living it. There are a lot of unhappy skinny people. There have been a lot of fat people who’ve lost weight that fear regaining and still don’t love themselves or their life. 00:00 So, my hope is that before you listen to this episode about hitting a weight loss plateau, you have the right perspective. Weight can have a significant impact on health. A recent podcast with Dr. Susan Peirce Thompson Why Menopause Weight loss is So Hard and How Your Brain is Taking Over pointed out that we’ve broken a record. Due to the pandemic, we’ve reached a 50% obesity rate. It’s still getting worse, not better. We were headed there, just not this fast. We all want to look good. Have you ever been praised or complimented for not? But be sure you’re in a good place here. Obsessively thinking about, talking about, weighing your food, thinking about what you will eat/won’t eat, knowing the calorie counts to everything… and how many calories certain activities burn? This is not a health goal. Let’s listen with the right frame. 01:56 My Guest: Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is the host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive thru menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses, and dogs. Our BIG question in this episode: 02:49 What Causes a Weight Loss Plateau? And the five strategies you can use to bust through it. This is especially important for those who are most weight loss resistant. 08:23 Once you’ve looked at all the obvious: not exercising enough exercise too much (if you’re savvy to hormones you know this) eating too much or too much processed foods eating too little (if you’re savvy to hormones you know this too) midlife women will ask…What can cause a weight loss plateau? Get Dr. Anna’s New BOOK: Menopause: Five Unique Eating Plans to Break Through Your Weight Loss Plateau and Improve Mood, Sleep, and Hot Flashes (Pub date: 4/12/22) https://www.Flippingfifty.com/menupause She’s social: Instagram: https://www.instagram.com/thegirlfrienddoctor/ Other posts & episodes with Dr. Anna Cabeca, DO, FACOG you might like: How to Keto Correctly for Women Over 40 with Dr. Anna Cabeca What you really want to know about “urinary leakage” (Part I) What you really want to know about “urinary leakage” Part II

Apr 8, 2022

Love your midlife body? It’s not like a pair of broken-in shoes, is it? We tend to find flaws more often than appreciation if we’re not consciously working on a positive attitude. If you struggle with exercise, weight, or habits that support an optimal weight, then this may be for you. 00:00 We’re talking about a topic women don’t talk about regularly amongst themselves. They also don’t talk about hating their bodies. We pretend on the surface to have it all together or at least don’t share the dirty little secrets that we’re vulnerable to negative thoughts. Depending on who we are we may go to great lengths to cover up the insecurities we have about our midlife body image. We may pretend it doesn’t matter. Even if you’re of normal weight, even an envied ideal weight, you likely know the feeling of not feeling quite thin enough or fit enough. I’ve worked with many women in 38 years. Individually, in groups, online, on the phone, in person .. and it doesn’t matter how much you weigh or what size you wear. Women all over of every size and shape share this universal feeling of not quite being there, yet. So this episode is for you and me and all of us. It’s for every young girl you raised or mentored, and for the ones who raised you that you adore and perhaps even now with wrinkled skin and well-earned deep lines, don’t feel strong enough, experienced enough to be “there,” yet. My Guest: Tanja Shaw is a sought-after life and weight loss coach, founder or Fit + Vibrant You Coaching Programs, owner of Ascend Fitness + Lifestyle, a holistic health coaching studio in Chilliwack, BC. and host of the Fit and Vibrant You Podcast. Tanja has built a credible reputation for helping 1000s take control over food, feel good in their body, and fully LIVE their life. Tanja, her husband Keith, and their son Jacob live in Chilliwack, BC, about an hour outside of Vancouver Canada. She loves being active outdoors, such as running, hiking, paddle boarding, mountain biking, and camping. She also loves a good cup of coffee and a glass of red wine. “I like the world of ands” -Tanja Shaw Questions we answer in this episode: 02:50 So many women want to lose weight, get fit, etc., why do you think self-love is so important - and potentially so missing? 05:24 What’s some evidence that self-love is missing? 10:17 Women often have this idea that when they lose weight, get fit, or look a certain way, they will feel a certain thing. Let’s unpack that and what really happens. 11:05 If you love and accept yourself, a woman may fear it means that she has to accept where she is right now or settles. What do you say to that? 12:21 What else comes up when you discuss self-love? 17:45 What are common denominators you notice with women who struggle with consistent healthy dietary, exercise, or lifestyle habits that lead to optimal weight? 29:55 We know this is important... but HOW do you actually do it? Most times we don’t just want to lose weight, we want to feel a certain way. -Tanja Shaw There you have it, our episode for midlife body love. Take a minute and tell her she’s great. Tell her thanks. For the babies, the pleasure, the stamina, the tolerance, and all the things to come. You’ve taken her on a ride and she’s still taking you around the block. Connect with Tanja: Free Training for Women Over 50: www.fitvibrant50.com Website: www.tanjashaw.com She’s Social: Instagram: www.instagram.com/tanja_shaw Facebook: www.facebook.com/tanjashaw Additional Resources: 5 Day Flip

Apr 5, 2022

What happens after a betrayal? And what qualifies as a betrayal? Is it when your sister breaks a promise or your parents fail to accept your partner? Is it when a friend fails to be there for you during a time of need? Is it when someone keeps the truth from you for years yet claims it’s not a lie? [00:00] We’ve all been betrayed by someone in our lives. Some small betrayals happen regularly. Others, the big ones, the hurtful deeply painful ones aren’t as easily forgotten or overlooked. But when betrayal happens from someone you love there are some big decisions that are made. Consciously or unconsciously they’re made. We don’t stay the same. Even if we were to pretend we could, after a betrayal everything changes. Does a relationship go on, can it? Can you get past it? Are there degrees of betrayal? Some for which there’s no healing? And others that are easier to move through? I ask my guest these questions today. And we’ll have questions for you too. In fact, if you’re able you may want to take the quiz even before you listen. The link is in the show notes to find the quiz. Those show notes are: … “after a betrayal.” My Guest: Dr. Debi Silber is the founder of the PBT (Post Betrayal Transformation) Institute and is a holistic psychologist, health, mindset, and personal development expert, the author of Trust Again, and is a 2-time #1 International bestselling author of The Unshakable Woman AND From Hardened to Healed: The Effortless Path to Release Resistance, Get Unstuck and Create a Life You Love. Her podcast: From Betrayal to Breakthrough is also globally ranked within the top 1.5% of podcasts. Her recent Ph.D. study on how we experience betrayal made 3 groundbreaking discoveries that changes how long it takes to heal. In addition to being on FOX, CBS, The Dr. Oz Show, TEDx (twice), and more, she’s an award-winning speaker and coach dedicated to helping people move past their betrayals as well as any other blocks preventing them from their health, work, relationships, confidence, and happiness they want most. Questions we answer in this episode: [03:40] Who decides what qualifies as a betrayal? [06:00] Tell us about betrayal-why does it hurt, what does it impact, what does it create? [07:33] How does an unhealed betrayal impact our health, work, and relationships? [09:58] How do we know if we haven’t healed from a betrayal? [14:14] What are the 5 stages from betrayal to a breakthrough that were discovered in your study? [22:27] What do we need to do to move forward and heal after a betrayal experience? [33:33] What were the 3 discoveries you made during your study? What’s post betrayal syndrome and how do we know if we have it? What’s Post Betrayal Transformation and how is it different from posttraumatic growth? What are the questions we can ask ourselves to see if we’re numbing/avoiding/distracting ourselves? [34:59]How can we learn to trust again after a betrayal? Connect with Debi and take her quiz: https://thepbtinstitute.com/healed-or-hardened-quiz/ She’s Social: Facebook: https://www.facebook.com/InspireEmpowerTransform Twitter: https://twitter.com/DebiSilber Linkedin: https://www.linkedin.com/in/debisilber/ Instagram: https://www.instagram.com/debisilber/ Youtube: https://www.youtube.com/debisilber Additional Resources: 5 Day Flip

Apr 2, 2022

Your underlying reason for weight gain may not be a lack of motivation or discipline. It may not be that you don’t have willpower. It may not be that you’re not exercising enough. [00:00] While there can be many reasons beyond what you eat that cause weight gain, few of us take a good look at why we eat. It’s there. It’s a stressful time. It looks so good. It’s comforting, even if only momentarily. All potential contributors but there’s one that my guest today has uncovered as the reason for weight gain among many midlife women. And that is emotional eating. Hormone change too could be a hidden reason for weight gain. But this potentially has followed you all your life. It may be from prior trauma or from unresolved relationships that you’ve resorted to comfort elsewhere. If you’re struggling with food and your relationship with it, this episode will help you. [03:00] My Guest: Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. Tricia has spent over thirty years researching the hidden causes of the addictive personality. Tricia is an Emotional Eating Expert and TEDx speaker, and author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now. Tricia is the host of the popular podcast, The Heal Your Hunger Show and is a highly regarded speaker. Tricia has been featured on NBC, CBS, KTLA, FOX, and The List. Questions we answer on this podcast: [04:16] Let’s review some of the questions we’ve covered before for our new listeners … and then I’d really love to ask you in this, In what is now a two-year time frame of an emotional roller-coaster, how have your emotional eaters been impacted? [05:08] What is your journey with emotional eating and how did it lead you to start to Heal Your Hunger? [07:19] How does one know if they are an emotional eater or a food addict? [08:52]Why do you think it is that 98% of all diets fail? [17:20] Is there more to emotional eating than eating too much and eating for emotional reasons? (I will describe the Anatomy of the Emotional Eater). [18:40] How does one differentiate between emotional and physical hunger? [27:29] What are three things you recommend a person do to end emotional eating now? Resources: Quit Sugar Challenge Join Now: https://www.flippingfifty.com/quitsugar Tricia’s Social: Facebook: https://www.facebook.com/HealYourHunger Instagram: https://www.instagram.com/tricianelson Other Podcasts You Might like: Why Menopause Weight loss is So Hard and How Your Brain is Taking Over End Diets, Food Rules, and Emotional Eating

Apr 1, 2022

Could your healthy foods cause fat gains or prevent fat loss? Are you possibly experiencing gas, bloating, and diarrhea because of what you’ve known as healthy foods? It turns out yes. There are 4 main categories of foods that are the potential cause of health issues for you. In this episode, we discuss healthy foods could cause fat, how to know, and what to do about it. [01:10] My Guest: Sara Banta is the owner of Accelerated Health Products in addition to the host of Accelerated Health Radio and TV. Her goal is to help her clients and listeners to reach their optimal state of health through proper detox supplements, cutting-edge technologies, and modalities. Sara hit rock bottom when Western medicine couldn't give her answers or solutions, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with her 9-year-old son’s diagnosis of leukemia. It was at that moment that she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, Chinese medicine, healing devices, and much more to detox, reset and rebuild their Body, Mind and Spirit. [10:00] Questions we answer in this episode: [10:13] Which healthy foods are the first place to look for potential problems for individuals who are "eating healthy" and exercising along with lifestyle habits? [11:40] What are the four big "health" foods that could be causing chronic disease? [15:41] What are oxalates? Which foods contain them? [17:31] What are the symptoms of oxalate sensitivity or toxicity? [21:13] If someone is having issues, are they always going to, meaning never able to eat these foods again? and what about lectins? Toxic or not? There is so much goodness in beans. [29:30]The individuals for whom this shows up worst seems to be a vegan or vegetarian, getting protein from beans and legumes and consuming usually more leafy greens than other individuals, more common for them? [36:00] Is there a way to test for oxalate sensitivity specifically or at this point.. best to test for GI gut bacteria? Sara's Social: Instagram: https://www.instagram.com/acceleratedhealthproducts/ Mentioned in this episode: Accelerated Health Products: https://www.flippingfifty.com/accelerated Other episodes you may like: Easy Detox Anytime Including Before Your Holiday Splurge: https://www.flippingfifty.com/wild-detox/ Plant vs Animal Protein for Midlife Women | Ask the Experts: https://www.flippingfifty.com/plant-vs-animal-protein/ Additional Resources: Wonder if your exercise might also be making you fat? Here’s a 10-Day challenge that won’t throw you under the bus. If it’s not open now, it soon will be. You can join the waitlist and decide if when it’s open, it’s a good time for you. You’ll be the first to know Hot Not Bothered 10-Day Challenge: https://www.flippingfifty.com/HNB-challenge

Mar 29, 2022

00:00 Could you even define healthy food today? Not many could easily. Given the unique individuality of the gut biome making a healthy food for one, poison for another. On every “healthy food” diet today there is a way to do it “dirty.” 00:20 Keto, vegan, vegetarianism… done using packaged and processed foods without reading the label full of chemicals you’re eating… it’s known as following a “dirty” dietary stream. Alternatively, eating “clean” whole foods you prepare and plan based on the nutrient density of them, most often grown recently requiring water and sunshine has the opposite effect on the body. Remember the famous fit-to-fat-to-fit experiment with Drew Manning? He purposefully gained 40 lbs eating “junk” imitation foods and processed products. That was “dirty” keto. He then reversed it and resumed a clean whole food diet. The rule for healthy food that’s plant-based, is eat more plant foods and less foods made in a plant. When you’re looking for fast and grocery store aisles that are full of fake foods wearing the label “keto-approved” or “vegan-friendly” it can be hard to remember these are marketing terms. They feel like labels of approval to the unsuspecting consumer trying to make better choices. Enter my guest for this podcast. Where do we start? Where do we begin making changes ourselves and not perpetuating habits we were taught for future generations? We’ve got some answers in this episode. 03:23 My Guest: After a decade of teaching holistic health, Lisa Jendza could clearly see a need to gather in the kitchen with like-minded individuals. A new ecosystem is needed that organizes resources from health advocates, food producers, and farmers to influence the shift to conscious consumerism. Freedom Kitchen is a place to gather, to nourish and to love. Lisa Jendza is a business and health coach who has owned a Wellness Spa and co-founded a Commercial Kitchen/Cooking School. A dynamic change agent and business guru, she cut her teeth in the business world with GM and EDS, leaving a successful career with HP after 25 years, in the fast-paced world of IT Consulting to coach others on holistic health modalities. “Our freedom begins and ends in the kitchen.” -Lisa Jenza, Freedom Kitchen 3:40 Questions we answer on this podcast: Generally speaking, many are confused about what is "healthy food" and it’s no surprise given individual needs and media - how would you put into words the problem with “healthy” today? Let's address the biggest question: what is the BEST way for an individual to choose their best diet? You teach cooking classes to kids; How did that passion for getting kids cooking begin? The name of your summit "fork in the road"? What is the decision/choice to be made? Why the urgency around your message? 28:00 Editor’s Note: Listeners, the Fork in the Road Freedom Kitchen Summit isn’t to be confused with prior guest and Flipping 50 friend Sheree Clark’s Fork in the Road business name. These are two separate entities, though so surprise both have chosen this name and title for the very literal and figurative meanings it has relating to food and life. We apologize for any confusion you may have had. “No matter where I serve my guests, they seem to like my kitchen best.” -shared by Debra Connect and attend the Freedom Kitchen Summit: https://www.flippingfifty.com/freedom-kitchen Lisa’s Social: LinkedIn: www.linkedin.com/in/lisajendza Facebook: www.facebook.com/freedomkitchenkids Additional Resources: Stronger: Tone & Define Tricia Nelson’s Quit Sugar Challenge

Mar 25, 2022

Chronic stress is a part of life in 2022. It’s also a big part of midlife life. What’s a woman to do? A woman who is more susceptible to the negative effects of stress? This episode is going to answer that. My guest and good friend Dr Ro is in the house. My Guest: Dr. Roseann Capanna-Hodge is a mental health trailblazer, founder of The Global Institute of Children’s Mental Health who is on a mission to change the way we view and treat mental health is showing people it's gonna be ok with science-backed tools that improve wellbeing. She is known for teaching how to calm the brain in order to have a happy family and giving the keys to unlock the brain’s potential. With her trademarked method, BrainBehaviorReset™ has helped thousands address the most challenging conditions such as ADHD, executive functioning, anxiety, OCD, mood, Lyme, and PANS/PANDAS using science-backed holistic therapies. She is an author of three books including her most recent book, It’s Gonna be OK!™ and is a media personality who is featured on dozens of media outlets. 4 Steps to Regulate Your Nervous System: (REPS) Respiration 4-7-8 breath 3x in a row 3 times a dayEnvision Positive TalkS conSistent routine Questions we answer in this episode: What does neuroscience tell us how stress impacts the brain and body? Everyone is so unfocused right now, what role does stress play in this? How does stress compound and lead to mental health issues? People feel so stuck in a stress cycle, what is one thing people can do right now to reset? You talk about the REPS protocol in managing stress, can you share how it can help people reduce stress? If people have clinical issues such as anxiety, OCD or depression, what do you wish they knew that they don't that can improve their mental health? What is a brain wave ? What are QEGs? "Your brain believes anything you tell it… so it better be good!" - Dr. Ro Connect with Dr. Ro: Get Dr. Ro’s 100 ways to help learn how to manage chronic stress. www.teletherapytoolkitbonus.com Social Media Youtube: https://www.youtube.com/DrRoseann Facebook: https://www.facebook.com/DrRoseannCapannaHodge/ Instagram: https://www.instagram.com/drroseann/ Promotions: Stronger Tone and Define Castor Oil

Mar 22, 2022

Your Menopause Workout vs Your 30-something Workout Your menopause workout is different. But how? Should it be less? Should it be more? Should it be lighter? Should it be more intense? Yes, yes, yes, and yes. It depends. I’m going to lean into these words on this episode. And shamelessly I’m going to share some of the recent research that can’t help but set me up to tell you about the Flipping 50 STRONGER program. You can look and feel as good as you did at 30, as long as you don’t try to exercise like you were 30. –Debra Atkinson First, let’s talk about what a good menopause workout is NOT. It’s not just having “a convenient workout” to do at home. It’s not just having a workout led by a 50-something trainer. And it’s definitely not finding a menopause fitness-labeled class or coach. It’s understanding the WHAT and the HOW of exercise you’re doing helps you by supporting your right-now goals and your goals for the future. That is understanding which and how exercise has the best ability to both prevent decreasing muscle mass and increase fat burning. If your goal is bone density, it’s important to unveil how exactly we reach enough stimulus to support bone density and do so without risk of injury. [Does every exercise have the same ability and positive influence as another? No! Yet, if you read the list of benefits from yoga, bone density appears there. If you read the benefits of walking, bone density is also there. But there are few details for a time-crunched woman about the fact that they only help – up to a point – and then if you’ve been doing them, they don’t help more. Bone density is but one example of the “misleading” or “missing” information when it comes to exercise. It’s understanding what form and technique changes matter …to you more now than ever (because of the injuries women in midlife are prone to: plantar fasciitis tendonitis hip bursitis IT Band issues neuropathy Those technique tips include: Where your weight should be and where it shouldn’t Cues so that if you feel it “here” you need to make a technique adjustment and you know what it is It’s understanding why what works for young athletic males with high testosterone and growth hormone, eating adequate protein and calories potentially won’t work and could in fact, backfire for a woman who is depleted in hormones compared to her younger self and who is has low energy availability and lower than necessary protein or even water consumption It’s understanding the value of recovery and that it requires far more time than workouts themselves, yet that’s where the benefits come There should be an agreement that your body’s response to exercise is just data. If it’s not working or it’s working in reverse order, there’s something more going on. Ask the right questions. Do you need to exercise? Yes. Do you need to strength train? Yes. Is less cardio exercise most related to decreased cortisol and more beneficial and optimal body composition? Yes. Questions for you: Are you strength training? If not, start. Are you doing any HIIT? If not, are you suffering from adrenal stress or are you ready to do HIIT? Are you prone to injury or illness? Chances are you need to address adrenals or hormonal health. Do you have gut issues ranging from diarrhea, constipation, gas or bloating? If so, exercise in your sweet spot can help, but can’t do all the heavy lifting. Try eliminating food sensitivities (they’re inflammatory, prohibit nutrient absorption) so you can improve your gut health. Are you sleeping? If not, are you prioritizing it? Have you tried the things that will naturally improve it sequentially and consistently? A “Good Menopause Workout” There are many things that will deem your menopause workout a “good one” or not. Within 4 weeks you should begin to see and feel differences in muscles, energy, and even sleep if you need improvement. Your mood, anxiety, or depression will improve. Your blood sugar levels will improve. STRONGER Tone & Define is open. If you’re seeing or hearing this episode in March 2022, we’re running a contest during these 12-weeks. Simply said, we’re rewarding you even beyond the rewards of gaining strength and bone density benefits. We’re doing a giveaway based on participation, not on inches or pounds or percent body fat changed. I firmly believe we don’t win that way. We get lost that way. You will change more inside than outside during your first 12 weeks of strength training. If that resonates, or you know a friend, the first week we open, we reward early birds with the best rate. So, join us now, or join the waitlist if you’ve missed this one. I’d love to see you inside soon. Resources mentioned in this show: Stronger Tone & Define Other Episodes You May Like: Top 20 reasons why strength should be mandatory for everyone over 29… 5 Myths About Strength Training: 5 Reasons Now is the Time

Mar 18, 2022

Recently I shared a study about the loss of muscle (sarcopenia) during menopause and since, questions about gaining muscle and strength over 50 have been pouring in. In this Q and A episode I’m answering them. They’re split, about half are about exercise and the other half are about the protein that you seem to know you need. There’s confusion about how to juggle intermittent fasting, getting enough protein, and whether fed or fasted exercise is best for gaining lean muscle. I’ll try to answer many of your questions. I by no means think this is a one-and-done episode that will eliminate any questions! And in fact, like my junior high teacher told me when my hand kept shooting up, questions mean you’re thinking. Statements suggest you think you know it all. So, keep asking and as you read more science, or you’re scrolling Google or social media, you are bound to find conflict. You can choose to say, “ I don’t believe that” or you can choose to establish your own theory/hypothesis based on science and then conduct your own research. You can weigh, measure body fat and lean muscle and see for yourself. You know if you’re sleeping better or worse. You know if you’re energy is higher or lower. You know if you’re getting stronger or not. From the data your body gives you, you make a shift. So, I’ll share answers here based on the research I’ve shared across books, podcasts, and blogs for years and link to some episodes where you can find more on how to measure and protein needs. Let’s dive in! 10 Questions About Gaining Muscle and Strength What is the best frequency for gaining muscle and strength now? Is there a limit to protein intake? What is the best routine for gaining lean muscle tissue? How do we know how much protein we need? Can collagen support muscle and strength? Is it possible to build muscle after 60? I’ve heard you say Whey protein is not optimal, why and what are the other options? How can I juggle intermittent fasting, resistance training, and protein needs? Does a high protein diet help burn fat? When I either can’t eat a meal or get enough protein, in a day are supplements a safe way to add? Gaining muscle and strength after 50 and 60 and beyond are definitely possible. Make one change at a time. It’s often easiest to begin with exercise. Additional Resources: Stronger: Tone & Define (open limited times a year: check here! ) Body Health Essential Amino Acids Want more about gaining muscle and strength? Other Episodes You May Like Mentioned: How Much Protein Do You Really Need After 50 – Research Update on More 9 Ways to Measure Fat & Body Composition | Best & Worst

Mar 15, 2022

Midlife anxiety is a real thing. During the pandemic, it’s more likely that more of us have experienced it. Whether for you midlife anxiety is new, it’s something you’ve always dealt with or it’s not you but someone you love, this episode has something for you. We’ve all been through the pandemic, essentially, together apart. So we share some common denominators that could have triggered anxiety at the onset of the pandemic, at the point where we’re re-entering the world, and numerous opportunities between. This interview episode is being released as we near the two-year anniversary of the lockdowns and quarantines. We did so with purpose and hope it serves you in some way. It is time to normalize mental health issues and talk openly about them. Did you know? Protein .. Flipping50 protein powder supports anxiety. My Guest: Abbe Greenberg, MCIS, and Maggie Sarachek, MSW are trained counselors, mental health advocates, researchers, educators, writers, and long-time anxiety sufferers. In 2017, they launched their online community which now includes more than 200,000 people in 200+ countries and territories. Together the Anxiety Sisters write an award-winning blog and host a monthly podcast (The Spin Cycle). Having learned to live happily with anxiety, they spend their time coaching anxiety sufferers and conducting workshops and retreats all over the U.S. Their new book, The Anxiety Sisters’ Survival Guide, was published by Penguin Random House in September 2021. Questions we answer in this interview: How did you become known as the Anxiety Sisters? What is a Spin Kit? What was your personal anxiety journey? What is Shrinking World Syndrome (SWS)? How does Social connection and its effect relate to your mental health? How has the pandemic specifically had an impact on anxiety, and of course the social connections we have? What are the recent studies since 2020 showing? Is there a demographic most impacted? For our listeners how can we relate that to them? Connect with Anxietysisters: Website Social media: Facebook Instagram Other Episodes You May Like: Importance of Strength Training for the Midlife Woman | #516 5 Benefits of Strength Training After 50 Additional Resources: STRONGER Tone & Define

Mar 11, 2022

What do menopause and immunity have in common? This episode examines menopause and immunity to help you optimize your response in these times. Hormones and immunity are so closely linked. Since April 2020 I’ve been sharing with you that if you’re focused on one, you win with the other two. “Moderation is an emotional excuse to eat foods that are not good for you.” My Guest: Dr. Patrick Flynn, DC is the founder of The Wellness Way Clinics. In his youth, he experienced a series of events that led him to discover immune and neurological issues. This discovery prompted Dr. Flynn to begin his health journey, define his life purpose, and initiate the pursuit of his education. It ultimately led him to his dynamic career, where he has created a totally different approach to healthcare. He’s got a long list of education institutions including Palmer College of Chiropractic, National Health Sciences, and the Harvard Medical School HMX fundamentals online certificate program in immunology, where he honed his focus on hormones and the immune system. Dr. Flynn is the bestselling author of the book, I Disagree. His wildly popular public seminar, The Hormone Connection, has been viewed by hundreds of thousands of people. He has trained thousands of doctors and his network is now comprised of over 80 clinics around the world. If your ovaries no longer make hormones, your adrenals are weak and tired, your body will produce more fat to produce hormones. Questions we answer on this podcast: Is there a correlation between menopause & low immunity? What can women in menopause do to help their immune function optimally? Does age have to dictate how well your immune system works? How can the loss of hormones affect the immune system? What are your recommendations for women to help their hormones and their immune system? What are examples of a woman not taking care of her hormones? What are the fastest ways to trash your immune system? “Hormone conversion happens within the liver” There you have it, the connection between menopause and immunity and some mic-drop moments we can’t put in print here. Be sure you listen not just read this one! Connect with Patrick: Website Join him on Social: Professional Facebook Company Facebook Instagram YouTube Additional Resources: Stronger Tone & Define

Mar 8, 2022

Need a perfection detox? Or have you shed that skin already? No matter where you are, this message resonates with women over 50. Even younger women are tired of being tired in pursuit of something they know they can never have, be, or enjoy. My Guest: On this episode shares her wisdom in perfection detox. Petra is an Author, Speaker, DJ, Performance Coach, Podcast Host, and more recently a Digital Nomad. In August 2019, Petra released her first book, The Perfection Detox which was recently translated into French and Spanish, and Arabic. She has over thirty years of experience in the fitness industry, with best selling workout videos, a television show, and has been honored to receive some of the most prestigious accolades in that arena, Petra is a two-time cancer survivor and is passionate about waking people up to the precious gift of time. Her current work is helping women in transition look at their future through the lens of possibility, so they create the life of their dreams versus leaving their life with regret. She will be traveling for the next two years as she writes her second book and thinks that maybe in her sixties she will settle down and become a grown-up. Looking to clean up your skincare… and love the way it feels? Click here for my favorite. Annmarie Skincare Questions we answer in this episode: You were known as a fitness expert for over three decades, what was your catalyst for pivoting into your newer career as an author and speaker? In December of 2020, you sold most of your belongings and became a “Digital Nomad.” What prompted this and what have you learned so far? Where are you now in your travels? Your first book was released in 2019 by DaCapo Press, called The Perfection Detox: Tame Your Inner Critic, Live Bravely and Unleash Your Joy - what prompted you to write that book? You are now writing your second book: What is it called and what is it about? Connect with Petra: Website She’s social: Instagram Facebook Podcast YouTube Additional Resources: Fit-U (For losing 20 or more pounds in menopause or beyond)

Mar 6, 2022

This episode is all about Intermittent fasting for women in midlife. I’ve got one of the most globally recognized experts with me talking about the what’s the whys and the whens… as well as the when not to’s. If you’ve dabbled, you’ve shunned it, you’ve been tempted… chances are you still have some questions. We’ll answer many here in our discussion. My Guest: Cynthia Thurlow is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. She was listed in Yahoo Finance as one of the, “21 Founders Changing the Way We do Business.” Cynthia hosts the Everyday Wellness podcast, considered one of "21 Podcasts To Expand Your Mind in 2021” by Business Insider. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives. “88.2% of the population is metabolically inflexible” - Cynthia Thurlow Questions we answer in this podcast: Tell me about the Lifestage differences with cycling, non-cycling, perimenopause/menopause? What are the Benefits of Fasting for women? What is Metabolic flexibility? Please say a bit more about the Role of met flex for Insulin Resistance, Pre-diabetes - which impacts so many women in midlife Signs that Intermittent fasting is not working for you? And what might possible solutions to that be? There you have it, answers to intermittent fasting for women’s health questions you may have had or may not have known to ask. For more information on intermittent fasting for women, you can get the book and enjoy 45 days of guided, step-by-step instruction and seriously delicious recipes. “Not sleeping well is a sign Intermittent Fasting may not be working for you” - Cynthia Thurlow Get the Book: Book Pre-order Cynthia’s new book will be published on March 15, 2022. You can pre-order for bonuses before that date! Connect with Cynthia: Website She’s Social: Twitter Instagram Facebook LinkedIn Additional Resources: Fit U

Mar 4, 2022

Weight loss is so hard! I’ve heard that a million times. But why can’t we crack that code? Well, my guest today is sharing how your brain has hi-jacked your weight-loss wishes and what’s working against you. She’s also got a solution. And trust me you do not want to miss it when I ask her why she’s doing “this.” Her story is a must-hear. If you think no one understands your relationship with food or disordered eating, stay right here. Spoiler alert – I’ll give you two take-aways from this episode: Planning ahead is a must. Automate eating. And that’s just because there’s so much more juicy content inside. If you’ve said it, weight loss is so hard , this is for you. My Guest: Susan Peirce Thompson, Ph.D. is an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester and an expert in the psychology of eating. She is President of the Institute for Sustainable Weight Loss and the Founder and CEO of Bright Line Eating Solutions, a company dedicated to helping people achieve the health and vibrancy that accompany permanent weight loss. Her program utilizes cutting-edge research to explain how the brain blocks weight loss and every day she teaches people how to undo that damage so they can live Happy, Thin, and Free. "Though it’s too soon to tell: We may have hit 50% obesity thanks to the pandemic." Questions & Discussion in this episode: How has the pandemic clearly demonstrated that carrying excess weight is a faster path to dying? Food addiction is more powerful than drug and alcohol addiction. How are kids affected by eating ultra-processed foods? With the fat acceptance movement, Susan says “We need body acceptance while holding that excess fat is not healthy. We’ve been so intent on bringing down deaths from COVID, but we’ve been quietly ignoring that even more people are dying from excess food.” "48% of people gained weight during the pandemic" -Susan Peirce Thompson Connect: Website Social media links: Facebook Instagram YouTube 20 or More Pounds to Lose? Here’s how to reach the exercise that supports the lean muscle you need and keeps the impact on joints low, impact on fat high. Flipping 50’s Fit U program is all the fat loss science for women in menopause, in one place. Including: weekly strength training workouts weekly low impact interval training workouts support tracking your progress mindset support tips on upgrading your nutrition for lean muscle wins weekly “soul Sundays” access to Debra in your private Facebook group (the place for posting and receiving answers to your questions) Continued access after the program to both the group and the member area videos a special rate now CLICK HERE for Details: Fit U

Mar 1, 2022

How does clear vision sound? Naturally. If you too have joined the club, whether it’s glasses or contacts for you, and never wanted to, then tune in! Want to ditch your glasses? I do! Whether you're donning bifocals, trifocals, or just simply have joined that club you didn't want to join, this is your episode! My guest has healed her sight, and hundreds of others too. She's got tips on how to improve your site and vision and gain clear vision naturally. My Guest: Claudia Muehlenweg, founder of Holistic Vision LLC and creator of the Naturally Clear Vision Method, always hated her glasses and has made it her mission to help others see clearly naturally… just like she has done. Claudia is a sought-after international speaker and workshop leader. She focuses on finding the root cause of her clients’ blurry vision instead of using symptomatic treatments like glasses, contacts, or surgery that can actually make their eyesight worse in the long term. Questions we answer in this episode: Is vision improvement eye exercises? What's the problem with glasses, contacts, and LASIK surgery? Is vision decline unavoidable with all that time we are looking at screens nowadays? What are Dos and Don’ts for good eyesight? Why is it important to always wear sunglasses? (Hint: it's actually NOT good) What are some things my listeners can do right now to improve their vision? What's wrong with cheaters when the reading gets challenging? Naturally, clear vision is possible and I challenge you if you’ve found your way to the show notes, to relax your eyes right now. Relax the muscles around your eyes. Feel it? Step away from the computer and look out the window or go outside. Let your eyes land on green space. Connect with Claudia: Website Social media links: Instagram Facebook Love this episode about clear vision? Let me know in the comments!

Feb 25, 2022

My Guest: As a Functional Medicine M.D., Dr. Peter Kozlowski uses a broad array of tools to find the source of the body's dysfunction: he takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan. Currently, he works with patients online and in-person via his Chicago, Illinois, and Bozeman, Montana-based offices. Dr. Kozlowski did his residency in Family Practice but started training in Functional Medicine as an intern. He trained in the clinics with leaders in his field including Dr. Mark Hyman, Dr. Deepak Chopra, and Dr. Susan Blum. Questions we answer in this episode: Why has thyroid disease become so prevalent? Why is thyroid disease so prevalent among midlife women? The thyroid is part of a whole picture: Can it be diagnosed and treated too soon if other things are not addressed? For instance, adrenal issues? How can it be managed? How can thyroid function be improved without medication? Let’s review the difference between Western-based typical testing and functional diagnostic tests necessary to really get a picture of what’s happening for someone suspected of thyroid issues. What is typically tested, what’s missing, as well as how is that interpreted in a way that only addresses “norms” vs optimal levels? Typically tested and missing and why that’s important? Review for listeners, many of who are becoming increasingly aware that being in the normal range is not what you want, knowing a lot of people who don’t feel good make up those norms, how are optimal levels determined? (This is something we’ve never discussed in this way). Let’s review dietary changes that will support a thyroid condition? And clarify that…. Is this supporting thyroid function in a way that can improve it? In doing so, does that mean that dietary changes could reduce the need for thyroid medicine or the amount of thyroid medication? Specifically, Ferritin levels and B12, or the importance of selenium, or disruption from sea salt. What is an adequate amount of time a woman should make consistent changes to test the effect of habits on her body before ruling it out as not working, not enough, or too much to make the next change? Website Social media links: Facebook Instagram Resources: Fit-U

Feb 22, 2022

Stem cell therapy isn’t just for your aging knees and hips. It’s not just for pre-surgical strategies. It may just be your next step to more radiant skin. This episode explores how stem cell therapy can be a powerful tool in healing chronic conditions and preventing the decline in the aging process. That is, in every way inside out. As a Medical Exercise Specialist, who is surrounded by clients and by physicians who utilize stem cell therapy now pre-surgery to improve outcomes and for improving natural healing from everything from knee injuries to hip replacement, stem cell therapy isn’t new to me. But use of it in skin products is. And let’s face it (pun intended) we all put our faces out there first. We see it first in the morning. We share it now more than ever in our images, selfies, and videos. We want more than ever in our lives to capture ourselves with our loved ones in photos. Yet, there’s often a reluctance to do it when you don’t see yourself in photos the way you feel on the inside. Could stem cell therapy help? How does it work? I explore this with my guest in this episode. My guest: Dr. Joy Kong is a UCLA-trained, triple board-certified physician, anti-aging and stem cell specialist, educator, and CEO. As the founder of Thea Center for Regenerative Medicine in California, she focuses her efforts on the prevention of aging decline, as well as chronic and degenerative conditions that no one else has been able to heal. Dr. Kong believes that complete healing can only come from looking at the whole person - mind, body, and soul. This has allowed her to address the root causes of health issues and lead her patients to fuller, more vibrant lives. Questions we answer in this episode: How did you originally get involved with stem cell therapy? Let’s start with the ABCs for listeners. What are stem cells and stem cell therapy? What are the challenges that your patients come to you for support with? What are the best applications? For the discerning stem cell seeker, are there things you recommend they do to find the best stem cell treatment? Stem cells have been used for anti-aging benefits, can you say more about that and the best use/dose or what does treatment look like? How is this different from stem cell therapy prior to surgery or in rehab from injury? What do you expect the role of stem cell therapy in the future of medicine? Mentioned in this episode: https://www.flippingfifty.com/stemcell Try it with Debra's code: Flipping10 Social media links: YouTube

Feb 20, 2022

If you want to lose weight you want and need ways to measure fat and body composition. Not tracking, tracking too little, or unnecessary information can lead you down a path where you might lose muscle, and ultimately regain more weight because of it. So this episode of Flipping 50 lays out many methods either believed or used to measure fat. This is the good, bad, and between. You may find an additional tool you want to use, and you will find some resources to make it easy to do. You may find you want an upgrade to what you’re doing now. Let’s dive into the 9 ways to measure fat and body composition I’ve included here. 00:00 4 Ways to Measure Fat: Most Common Traditional Scale 05:06 Tells you your weight Pros – the convenience of at-home, affordable, tells change even if not calibrated Cons – doesn’t measure body composition – your muscle and fat, calibration can be wrong Girth Measurements 06:19 Typically taken at calf, thigh, hip, waist, chest, shoulder, triceps Pros – convenient, affordable, combined with weight-only scales gives insight into the composition Cons – inaccuracies can occur from pre to post, subjective errors pulling tighter/loser hold, placement variations Body Mass Index (BMI) 09:45 Using your height and weight, a BMI rating places you in the ‘ideal of 19-24 or too low or too high. Pros – simplistic requires no tools to do – online BMI calculators easily accessible Cons – zero indication of body composition, there are outliers – frail older adults/thick-framed muscular but shorter in height will never have “healthy BMI” ranges, not a good indication of overall health My BMI currently is 22.3 while I’m at the lowest body fat I’ve been. At a lower weight, yet higher percent body fat my BMI is 21.6, falsely giving the impression I was healthier with those numbers. (The calculator is below for you to try. If you’ve lost weight). This measure alone could have you chasing the wrong goal line. Waist-to-Hip Ratio 12:41 Measures your waist and hip each at the smallest point. As it says, this is a measure of your proportions. You divide your waist measurement by the hip measure. Poor scores are indicative of a greater risk for heart disease. (.8 or lower is desirable for women and above .85 is classified as abdominal obesity by the World Health Organization). Pros – convenient to measure, easy to calculate, tells you not just how much fat but where you carry it Cons – there’s room for error with the tape measure placement (parallel to the floor, at the right spot, and at the right spot pre and posttest). Tip: in labs for nearly 18 years, here’s how we did this. When you measure, take the first measures. Then repeat for a total of 3 times. Take the average of your measure to record. 3 Ways to Measure Fat & Body Composition that Require Equipment Underwater Weighing 14:56 Called hydrostatic weight, this was known as the gold standard or one of the most accurate ways to measure body fat until newer more advanced ways were developed. I’ve been in that deep tub numerous times and have tested hundreds if not thousands of students, faculty, and staff this way. The number of times I’ve shouted, “blow it out, blow it out” to a submerged student.. and lost my voice doing it… brings back memories! It was never foolproof. You and I don’t like to have any air in our lungs underwater. So, it’s very difficult to get a true measure. With antiquated scales, the needle was bouncing on the scale and you’re trying to read it while someone is wanting desperately to take a breath. If you ever have a chance to do this, take a pass. It’s based on Archimede’s principle. The amount of liquid a submerged object displaces is equivalent to the volume of the object. We take a measure on land, underwater and we measured with an elaborate calculation, your body density. From that, we calculated body fat. The heavier you are underwater (relatively), the lower your body fat. Pros – It’s safe, can be used if you have a pacemaker. Can be more accurate than many available methods of measuring Cons – it’s never going to be accurate if you can’t get the air out of your lungs (you’ll measure more fat than you are) The range of error was always about 2-3% plus or minus. Skinfold calipers 19:54 This is known as the “pinch test.” In labs, we’d do this one most commonly. I’ve pinched thousands of skinfolds in my career, and yet few in the last 10 years since I left the university. I no longer teach students to use them, pre and post-test students each semester, or work in the exercise clinic at the university. We also, however, did them selectively for people in fitness centers. If you’re of a certain size we’re simply not going to get an accurate reading. And often if your skin is too taught due to weight and inability to separate fat and muscle when attempting to get a skinfold, your posttest may be bigger than your pre simply because it then becomes easier to get a reading. Pros - relatively accessible in fitness centers, university settings Cons – it all depends on your administrator’s skill level. It takes about 5000 practices to be an expert in anything. If you have a new trainer testing you, chances are accuracy is lower than the 3-4 percent accuracy possible. Dexascan (or MRI, CT scan) 22:08 When you get that bone density test, your technician can tell you various tissues including not only bone but muscle and fat. So be sure to ask if you’ve recently had a bone scan, you’ve also had one of the most accurate ways to measure your body fat). Pros – non-invasive, accurate measure existing, you may already have or be in need of a bone scan Cons- expensive, not something used for the public for body composition testing Newer & Accessible Ways to Measure Fat & Benchmark Bioelectrical Impedance (handheld) 23:20 Based on the fact fat is a poor conductor of electricity, and water is a conduit, you store water in muscle, hydration is important to the accuracy of your reading. Handheld tools used in fitness centers are probably less accurate than many methods of testing. That said, there’s more to consider. Pros – easy, non-invasive (no dunk tank and no bruises from skinfolds) Cons – accuracy is based on hydration, and handheld are less likely to be as sensitive, error messages are common for large-sized individuals Smart Scale 25:15 Pros – affordable, convenient, non-invasive, ability to measure and show change over time Cons – dependent on hydration (still bio-electrical impedance), accuracy is lower than other methods Why are these ways to measure fat so important and beneficial? Measure Fat to Optimize Habits that Influence Body Composition Your measures all tell you the sum of your daily habits. You know when you measure not if, but how they’re working. You know something isn’t working. You may not know exactly what but you have a measure so that you can look at whether you are: Eating enough high-quality protein Exercising to keep and gain lean muscle and avoid losing it Sleeping enough Not allowing catabolic hormones or lack of anabolic to sabotage you For help with all of those, if you have 20 or more pounds to lose, check here . I’ve gathered all the science of fitness and fitness nutrition after menopause for you. References: BMI calculator Waist-to-Hip Ratio tool WHO’S Waist Circumference and Waist-Hip Ratio paper Resources: Debra’s Top 3 Smart Scales (one for every budget) Join the Flipping 50 Insiders group Other Posts You Might Like: Fat Loss in Menopause: It’s Not What You Think #515 The Cardio for Fat Loss Myth and Other Menopause Fairytales

Feb 18, 2022

When you’ve got goals, and they include losing fat after 50, it can be tricky to navigate and determine what’s going wrong. With hormone fluctuations, you can see the scale go up by 5 lbs in a day. Look, that’s not fat. It’s water weight. Likewise, don’t get all excited (but we do) when you lose the 5 lbs of water weight. It wasn’t fat gain and it’s not fat loss. I’m answering a listener question today, from one of our program participants. It’s all about losing fat after 50. Whether you’re in a Flipping 50 program or not, it can happen to you. “I lost 10 lbs and 4 inches in the first 12-week program but now I’m stalled. What can I do?” If you lose weight without monitoring body composition, you can easily have a false sense of success. You may be surprised to know you could be a smaller size at a higher weight and enjoy eating and energy better than trying to starve or exercise your weight to something you can’t sustain and that causes a loss of muscle. Seriously, losing muscle after 50 is a huge loss. It’s like the stock market crashing. But the good news, unlike the stock market, is you’re in control. These things will cause muscle losses: No weight training Not lifting weights to muscular fatigue. Eating inadequate protein needed increases if you’re reducing calories in an attempt to lose weight. Failure to plan your meals and exercise nutrition. (blood sugar and corresponding insulin spikes increase fat storage and squash any other thing you might be doing to increase it) Long endurance training. (moving? Yes. Walking and hiking and golfing? Yes? But not necessarily long runs that will increase cravings for foods that will spike blood sugar). The 12-week STRONGER program is currently closed. It will open again in March. Currently though if you have 20 or more pounds to lose, the Fit U program is a good fit (pun intended) for you. This program is designed for losing weight after 50. I’ve rounded up all the science on exercise, nutrition, and mindset to help you and tucked it into one program. This month too, I’m sharing a masterclass (we do them monthly, and if you’re receiving our emails, you’re aware of them already. Join us here . Those replays are only sent to those who register. So, keep an eye on your email and our social media to be aware of the topic each month related to menopause, or losing fat in menopause. Resources Mentioned in this episode: Flipping 50 Insiders Facebook Group Fit U

Feb 15, 2022

Better sex after 50? Yes please! Listen, this episode is all about improving and maintaining sexual health & intimacy at every age. It’s just in time for Valentine’s Day. If you could only have been in the green room before we clicked “record.” Or maybe it was after. I don’t know. I do know I was blushing. You’ve heard of dry January… too often I hear it’s still dry in February. Quote unquote, “ My husband and I used to be hot, and now the libido needle is bouncing on zero.” I’ve shared my sister-in-law's story? “Sex is overrated,” she says to me. “Honey, I said you’ve got the wrong partner”.... but then I couldn’t very well say that could I? I did give her a little something from Dr. Anna you’ll hear about in the episode. My Guest: Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is the host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive thru menopause including the highly acclaimed Julva ® cream for the vulva and MightyMaca ® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses, and dogs. Questions we answer in this episode: What’s the reason? What’s the solution? Lifestyle changes that can help? Lifestyle changes that hurt? What causes vaginal dryness? Is it related to menopause and unique to anyone woman? Is there truth to orgasm being good for longevity or anti-aging? What can you do naturally without a prescription to improve your vagina health? Sponsor: Fit U The dynamic romantic duo: Mighty Maca Plus Julva Connect: Website She’s social: Instagram

Feb 13, 2022

Fat burning & weight loss are hot topics uniquely, and together during menopause. Since for decades the dogma has been your metabolism slows as you get older (proven not until about 60 very recently) and that menopause hormone changes make weight gain more likely it’s easy to believe there may not be much a girl can do. Not so fast. Look, the research I’ve shared for nearly a decade, and studies both older and newer show lifestyle habits – epigenetics has a much greater influence on your fat-burning & weight loss than does anything else. The trick? Identifying not what you thought once supports fat burning & weight loss, but what really does for you now in menopause. So, let’s break this down. Blood Sugar and Fat Burning Insulin causes the liver, or muscles, to remove sugar out of the bloodstream and store it in the form of glycogen. It releases a small amount regularly for all the organs that function continuously (heart, brain, nerves). Hormones like stress hormones (cortisol and epinephrine/adrenalin), sex hormones, growth hormones, and glucagon – can cause the liver to secrete glycogen back into the bloodstream. Epinephrine and cortisol are released when your body needs a sudden influx of sugar for energy. (For example, exercise or need to sprint to avoid harm or spare someone else from harm). As blood sugar goes up, unless you’re insulin resistant, (which often can happen to women in midlife) the increases are mild and short because insulin is released to bring it down. If you however are more insulin resistant (it takes more and more insulin to bring blood sugar down), your body is more frequently in a fat-storage state than a fat-burning state. Blood Sugar and Fat Storage Stress Any form of stress, including thinking about a stressful situation, physical stress, will increase glycogen, and therefore insulin. Learning to deal with the emotional stressors so you’re less negatively affected, can decrease fat storage. Sleep Sleep deprivation and or poor-quality sleep, even being off your optimal schedule (going to bed later than usual) can increase physical stress and the stress hormones. The day after having to rise at 3 am for an airport run for a houseguest, my blood sugar levels were all higher throughout the day. I attempted to keep the rest of my day low stress by observing the best hydration, regularly timed meals high in protein and fiber, and connecting by phone with family. Exercise When you’re going to do a workout, as long as you’re not overtrained and you’re allowing yourself adequate recovery, your muscles will release glycogen for energy. This is when you’re able to burn fat rather than store it. The glycogen and cortisol (responding to physical stress) both increase available energy to do the physical workout. ** It’s important to consume adequate high-quality protein during training, to be sure that carbohydrates then fuel the muscle with exercise and aren’t stored as fat. Food Different foods and at different times of the day or in different sequences will have various effects uniquely on you. While it makes sense that a piece of chocolate cake in the middle of the afternoon is going to spike blood sugar more than if enjoyed after a meal with protein, fat, and fiber, it may surprise you that beef stew for dinner could spike blood sugar (happened to me). In those situations, you have to look at whether it is an ingredient in the food, or if it’s one of the other influences from above. For example, the same morning coffee drink in the morning when you get up at 3 am to take someone to the airport, could spike your blood sugar dramatically different than having it at your usual wake up of 5 am (also happened to me)! The Fat Burning & Weight Loss Bottomline on Blood Sugar Blood sugar is no B.S. (I couldn’t resist). Now that Continuous Glucose Monitors are easily accessible, and you can see immediate results of your lifestyle habits and nutrition, you may be able to experience much greater ease losing weight. Want to try the one I’m using? You’ll save $25 on your first month with my link. CLICK HERE When you know how your habits, which might include: Going to bed late Drinking coffee until noon Exercise in a fasted state Eating a high carb breakfast Having coffee mid-afternoon Drinking wine before dinner Doing yoga Exercise inside vs outside HIIT late in the day (I hope not after all I’ve shared about it) …Or anything else that is your normal. You may be puzzled because you were doing the same habits before menopause, but now can’t figure out why you’ve gained and can’t lose weight. This will tell you why. In Menopause & Beyond Your body isn’t processing sugars the way it did with another hormone profile. Before (or instead of) hot flashes and night sweats, low libido, this insulin resistance is often the first sign for women that are in perimenopause. For others though, they don’t notice until after menopause. It may be that the muscle losses have caught up with them. The continuous glucose monitor is an awesome help in detective work. Then you use the clues, make the changes and pair them with the highest quality exercise and nutrition for your needs. That’s when both the weight management and longevity magic begin. Other Episodes You Might Like: BGM podcast Stress, Menopause, and Pre-Diabetes? Way Beyond Your Belly Fat Resources Mentioned in this show: Fit U February 2022 Special! (at 50% off during Feb 2022 PLUS bonus Metabolism Makeover course value $699) NutriSense BGM $25 off first month Flipping 50 Insiders Facebook group

Feb 11, 2022

# Tips for Brain Health to Start Today We all worry about keeping cognitively sharp until the end - and dementia, Alzheimer’s, and other neurodegenerative conditions are at all-time highs!! Let’s explore how the stress, restrictions, and general behavior changes of the last almost 2 years have affected brain health. My Guest: Teri Jaklin is a licensed naturopathic doctor and certified functional medicine practitioner in private practice for over 20 years. Prior to becoming an ND, she spent 10+ years in the frantic world of corporate public relations where she learned first-hand what 70 career hours per week can do to you and your health. On top of that, she has lived for the last 36 years with her own diagnosis of multiple sclerosis. Now, Teri is committed to bringing the new brain science together with natural medicine and unprecedented support to change the way her patients experience MS and live an amazing life beyond the diagnosis. Teri is an enthusiastic student of the healing power of nature, and a person’s ability to access their own health potential and shares this regularly in her lectures and public speaking. Over the last 2 years, Teri has moved her practice online and developed a unique program called Transform MS to help people with MS stop their symptoms and feel in control again. Some Questions you might want to ask: (you can ask me anything you want Debra! What are some key things that we need to know about our brains? How has brain health been potentially impacted by the recent past the pandemic, quarantines, isolation? What can listeners do to invest in a healthy brain for life? Listeners may struggle with brain fog, lack of focus and concentration due to menopause, how are the things we’re discussing today related to solving those kinds of issues? What about so-called brain health exercises? Are there foods or supplements you recommend? Exercise is the most important supplement for your brain . -Teri Jaklin 3 Basic Brain Supplements: Omega 3 Probiotic 50-60 billion or higher if issues Vitamin D Mentioned in this Episode: Rada Agrawal, founder of Daybreaker (you want to know her!) Social Links: https://www.terijaklin.com/ Facebook: https://www.facebook.com/TheMSPath Instagram: I nstagram/dr.teri_jaklin_nd

Feb 8, 2022

A Conversation with the Thyroid Fixer Wish you had a thyroid fixer who could sweep in and shed insight on why you don’t feel good even though you continue to test normal? Or why are you exercising, eating right, and still not losing weight? Want to know the real reason why your doctor won’t order the tests you ask for? Don’t miss this episode. Sound familiar? If you know you need to exercise but need to back off and boost energy first, this 5-day start or restart will help. “You do not have to gain weight just because you’re going into menopause.” My Guest: Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization. After her own experience of insufferable symptoms, misdiagnoses, and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster. She grabs your hand, gives you answers about your health that no one has told you, and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back. Questions we answer in this episode: What thyroid labs should you get? How is weight loss tied to the thyroid? Why diagnosing/treating thyroid patients on TSH alone is a disservice? What does it mean to be OPTIMAL and not just “normal? How do environmental toxins play a role in thyroid optimization? Connect with Dr. Amie: The Thyroid Fixer Podcast Social Media: Facebook Instagram Promotions: Seeing this in Feb 2022? Fit-U is 50% off PLUS a BONUS Metabolism Makeover course added automatically to your purchase.

Feb 4, 2022

Strength training for the midlife woman is so important. Our guest today is a perfect example. Former and recovering endurance athlete, Jen, joins me. My guest today: She is a former endurance athlete who spent years doing countless triathlons, full and half marathons. Jen didn’t enter the age group world of running until age 33 but, once she started the only thing holding her back was her pain. During her competitive endurance, she suffered bulging discs, anemia, and extreme joint pain. Looking back now, she knows it’s because she didn’t implement several important factors into her training as she was aging. On January 1st of 2020 when other people were making their New Year’s resolutions to start running more as a part of their healthy habits, she entered running retirement. She finally ditched the constant pain. She focused on strength training, something that she had neglected for many years. In May of 2021, over 1 year after she’d hung up her running shoes she thought she would never do it again she conducted her own science experiment. What happened next over the next 18 weeks solidified in her the importance of strength training for the midlife woman. Jen designs workouts that empower, not defeat, and that helps you realize that your best is ahead. Questions we answered in this episode: What changes have you made in your own training compared to your 30s? Were you a gym rat or at-home workout fan before the pandemic? Are you finding you can get a good workout from home? Describe your ideal workout What is it that you think makes a program appealing to midlife women? Historically you spent a lot of time strength training – as we mentioned in your bio, what would you have said the percent of cardio vs strength was then and what was it now? How have changes affected your body composition, energy, and all things related to hormones? Your URL to send listeners: https://fitwithshaver.com Connect on Social: Facebook Instagram:@fitwithshaver

Feb 1, 2022

If you spend half a minute on social media, you will could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise. You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future. 02:20 First: remove these hormone roadblocks for fat loss in menopause. The truth is you can’t go through a roadblock. No shoulder on the right, construction on the left. That’s what’s happening with cortisol, insulin, and several other hormones working against you. Let me give you an overview of them. Then give you the fix. Want it all handed to you? I’ll share a link to the Flipping 50 Fit U program. This month when you join, you also get access to the metabolism makeover course (valued at $699). I’m going to talk about the hormones one by one and what they do and how they help or hurt your fat loss in menopause. Cortisol What it does: energy and adrenaline during times of stress From: stress (of all kinds) Lack of sleep Inflammation Emotions Poor gut health Over training (exercise) Over or under eating (lack of micronutrient density) Lifestyle habits that help: Move more, exercise less. Get enough sleep. Lifestyle habits that hurt: Skipping meals, skimping meals, and even fasting to extremes may not be ideal for you. Insulin: What it does: reduces blood sugar by removing glucose from the blood stream. Lifestyle habits and time of life that make you more insulin resistant: too little exercise, wrong foods at the wrong time (More insulin, more likely to store rather than burn fat). Lifestyle habits that help: Walk after meals. Increase protein and decrease processed carbs. Even the same level of healthy carbs that used to work can be too high for some. Ghrelin: What it does: your hunger hormone tells you that you need more food even if you’ve just eaten Lifestyle habits that cause it to increase: lack of sleep Lifestyle habits that help: Get enough sleep and manage stress. 11:12 Leptin: What it does: Tells you you’re full. Why it’s a problem: You keep eating without it. Lifestyle habits that cause it to be problematic: Disrupted sleep. Growth hormone: What it does: It's an anabolic hormone that supports muscle building. Why it’s a problem: Production lowers with age and with insomnia or poor sleep habits. Getting sleep is a key to increasing production, but so is strength training. You produce less of it as you age. If you don’t exercise to build strength you will miss an opportunity to boost it. Some adults might also consider asking their physician about taking it after they’re doing everything else they can. 16:04 Testosterone: What it does: Why it’s a problem: Getting sleep is a key to increasing production and to optimizing your strength training. Lifestyle habits that hurt: alcohol, sugar, low protein Lifestyle habits that help: strength training, interval training, decreasing stress, protein Addressed the Habits that Affect the Hormones that Affect Fat Loss in Menopause? Then, begin adding volume, appropriately. Volume of weight training doesn’t mean more days a week. It doesn’t mean super long sessions. It means a volume of stress to a particular muscle or system. A volume of movement just means a cumulative effect over the day. Like to count steps? It may help motivate you to get in a little more activity. When you start weight loss with the mentality of the 80s, it doesn’t feel good. It can feel good for a few minutes because you have a plan. But then the reality is, there is usually deprivation involved. It’s not just flipping things you want to remove for things you can have instead, it’s just going hungry and eating something else when it’s taco Tuesday. Not so in Fit U. I’ll link to it in the show notes at flippingfifty-dot-com/fat-loss-in-menopause 27:51 It’s Data If you treat your body right and use signs that you can’t lose weight or you’re gaining as data, things get easier. You learn to know if you can’t sleep, there are exercise and food choices that help. Then your exercise and food choices improve. It’s all about hormones. Women in midlife are more susceptible to negative effects of stress… and the weight gain and belly fat that comes with increased insulin resistance. It’s just like you’re more prone to… addiction, or obesity genetically… but it doesn’t mean it will happen. Your epigenetics or lifestyle habits matter more. You may want to try the CGM that I’m using. (Definitely listen for details on how I’m learning what works for me and doesn’t.) You can get my link in the show notes to save $25 (I do make a small commission) and I will be there with you as you share how it’s going. It would be a great tool to pair with the Fit-U program. Resources mentioned in this episode: Nutrisense Glucose Monitor Fit U

Jan 30, 2022

I'm doing a continuous glucose monitor experiment and I encourage you to follow along, if not to join me. There will be links in this episode's show notes to use a discount code and start along with me. I truly think a month of it at least could be the best thing you do, and provide amazing insights into why you might be stuck or ways to change what or how you’re doing daily habits to improve your results. Our episode sponsor is Fit U… the Flipping 50 program for those with 20 or more pounds to lose. During February you can enjoy 50% off the rate AND the metabolism makeover course (valued at $699). Links will be in show notes. My Guest Catherine is a Registered Dietitian Nutritionist with a Master's in Nutrition Education from Columbia University. This is a second career for her, after having previously worked in the financial sector for several major global asset managers. However, her passion for nutrition, science, and food found her wanting more than the financial world could offer and so she transitioned to become an RDN. She focused on taking those skills she learned in the high-stakes corporate world to educate and help her clients translate, understand, and optimize their own health. Questions we discussed today: Explain what a Continuous Glucose Monitor is and why it's important for women's health What can the data show midlife women? What goals can you set by using a CGM? What are some of the biggest “aha” moments or surprises for those who wear it? Can you give an example of clients who had a blood sugar spike from certain food and a solution you were able to provide so that food – something they didn’t want to eliminate – was still something they could enjoy? Follow Nutrisenseio on Instagram: @nutrisenseio Use My Link to save $25 in my first month: CLICK for $25 off the first month Monitor Your Glucose Other Podcasts You Might like: The episode with Dr. Beverly Yates (diabetes & blood sugar specialist.) The Strength Training Solution for Belly Fat and Blood Sugar Sponsored by: FIT U With Metabolism Makeover

Jan 28, 2022

My guest today experienced food and weight struggles from many angles. She developed binge eating & exercise bulimia as a high school & college student. After ending that at 22, Debbie had no issues until hitting 40. Then, not only did she gain 25 pounds without doing anything differently, but she developed gout, digestive issues, joint pain, insomnia, and more. She wrestled with food, her weight, and the symptoms for six years. Slashing and burning calories didn't work like it did when she was in her 20's and she had no idea what to do. At 46, Debbie Thompson finally stumbled upon the right information to not only lose 30 pounds but all of her symptoms disappeared, and she felt so good that for the first time she realized she could run more than a block. She went on to run several 5k's, 10k's, a few 10 milers, and one-half marathon. In the process, she developed a passion to help other women over 40 experience wellness and food freedom too. She left her 25-year career as a social worker, went to health coaching school, and has helped women from their 40's through their 60's to feel at ease with food for possibly the first time in their life, end emotional eating & yo-yo dieting, gain energy, ease symptoms, and most importantly know that they know how to keep themselves doing it. Questions we answer in this episode: What are your biggest tips for women who struggle with emotional eating? What's the most important step a woman can take to stop yo-yo dieting? What are some of the risks of dieting for a woman who struggles with their relationship with food (i.e. emotional eating, binge eating, cravings, etc.)? How can a woman change their eating & exercise habits without willpower or motivation? What's the one thing you want women to know who keep struggling with improving their eating habits and self-care?? Your URL to send listeners: debbiethompsoncoaching.com https://goodwomengoodbodiesgoodlives.com Social media links: https://www.instagram.com/debbiethompsoncoaching/ ; https://bit.ly/debbiethompsonyoutube ; https://www.facebook.com/groups/womenthrivingover40

Jan 25, 2022

It’s January as I record this but wait wait wait if you’re listening later, you just found Flipping50 and your binge-listening (I know you!) because there is never a time of year when we aren’t all conscious of the desire for better wellbeing, health, and fitness in these times. So, stick around and give this a listen. Better wellbeing goes so far beyond “how fit are you?” and can I just say that question rubs me wrong. Or the assessment, “so-and-so is so fit” … because really, who says? Based on what? Are we gauging this by an actual fitness assessment of your strength, muscle endurance, cardiovascular fitness, flexibility, and body composition? Or are you pretending that some skinny girl who put on a pair of tights is “fit.” Stop the Scroll Spend that Time Dreaming, Meditating, and Tapping into Higher Vibration Emotions. It’s addictive and it’s become compulsive for many. We check our cell phones something like 96 times a day according to a global tech survey in 2019. I would guess after the pandemic, it’s more since electronics became our lifeline to connection. If you have work or you have a purposeful reason, of course, you have the need. But I’m talking about allowing constant notifications from Instagram telling you someone went live. What about the endless scrolling, or half-hour you can waste watching Tik Toc or Reels? Inevitably you come across something that spins you into comparison mode or causes anxiety. Those kinds of things sink your vibrations. If you love it and want to socialize, limit your time and try setting a time other than the first thing that hi-jacks your time and emotions every day. I think it’s tough if not impossible to enjoy better wellbeing if you make yourself regularly feel less-than or not enough. No one wants a tombstone that reads, “She watched a lot of CNN, and was always anxious,” or “she lovingly scrolled social media in the morning with her coffee.” What are the most important people, purpose, and emotions you want more of in your life? Start and plan around those. Try a social media or news detox for a day, a week, or an “intermittent social fast” where you plan when and take in the highest quality when you do it. Track how your emotions, time, and energy respond. Feed Creativity & Positivity When I was mostly mom, although also working, and I was all about the day-to-day care and feeding and the sports practices and games, the sleepovers, the birthday parties… I was into scrapbooking. It was a big creative outlet for me. It got me away from grading university students’ papers, writing exams, sitting mindlessly in front of the TV. And I was consuming magazines and following podcasts (there were few but some), and social media of creative, crafty moms. I have an entire bookshelf of scrapbook inspiration with the corners folded down or marked with post-a-notes. It’s what I did with my friends. When I was a personal training director and business coach teaching customer service, sales, and marketing I was inspired by conferences and recordings from them. Twenty years ago, as I was speaking on stages more frequently, and hosting radio shows before podcasts were a thing, there were audio recordings. Then building Flipping 50, I would listen to CDs for 20 hours during a round trip driving to Iowa from Colorado. Now, I listen to podcasts or catch up on call recordings or masterclasses every time I go for a walk or hike whether that’s for one hour or three. It may be about business or about women in business specifically, or how to create a work culture that creates a team that works well together with self-initiative. The point is, I didn’t listen to the same thing for inspiration. It had to change. I needed something directly related to what I wanted. Now, there are so many podcasts that you can search for a voice, an influencer if you will. Or you can search by topic and find podcasts that support you. Sometimes you want short clips of quick tips and for others like me, I crave a 60-minute podcast. If it’s by someone I really respect a 90-minute episode is awesome for a long walk. Tell me in the comments, what length of the podcast is best for you? What do you love? And why? Feed Your Energy All too often “wellness” is associated with fitness or a weight goal. The path to that is associated with punishing exercise and deprivation of pleasure in food. That of course backfires and it’s in part why the diet industry is a thriving billion-dollar industry. The seduction of what you really will never attain through starvation and overexercise is from marketing that’s truly damaging to the emotions, metabolism, and health of those that fall for it. Exercise and diet that supports optimal weight and fitness, will boost energy, endurance, and strength, almost immediately. If you’re instead exhausted, sore, and craving, those are signs something is wrong. Diet culture has led women to believe they should suffer (be cold, lack energy, be constantly hungry) in order to reduce calories and get or stay thin. Not true. Have you tried consuming 35 -40 grams of protein at a meal? Almost impossible for women who first try it. If you’ve been eating Greek yogurt or having a couple of eggs for breakfast, or collagen protein alone thinking you got your protein in, you’re respectively between about 15 and maybe 20 for the yogurt, 12 grams for the eggs, and not actually satisfying muscle’s protein need with collagen alone. It may help you stay full, but it won’t help you avoid muscle loss that comes with weight loss. Feed Your Emotions While the connection between better wellbeing and food is obvious. We sometimes starve our souls. You may actually need to start here. When you’re in love or experiencing joy, you make better health choices. When on the other hand you’re grieving, depressed, sad – all human emotions we need to experience - it’s hard to make the choices that support you best. You’re not going to exercise your way out of depression, but you can support it. You aren’t going to yoga your way out of a need to grieve, but you can support it. It may not start with the movement. Maybe it’s just breath. Try it right now. The very act of taking a deep breath in and then exhaling completely stimulates your vagus nerve. You activate your parasympathetic nervous system. You can experience a greater sense of calm. If you’re grieving, you may not think you need more calm, but more energy. I get it, I lost my mom last year, and just prior to her passing I felt all the energy, the anxiousness, the helplessness. Then after I was drained, hit with the tidal wave of emotions. So, I was calm, too calm for my day-to-day activity. But that kind of calm put me in a place where practicing gratitude and experiencing the love and abundance of care I was receiving from people all around me, helped create more energy. That then got me moving a little more, gradually feeling a little more resilient and a little less fragile. Experiencing emotions release hormones like oxytocin, serotonin, and dopamine. Those help us feel better. Mentally feeling better doesn’t mean we skip the necessary grieving or sadness we go through in life, but it helps us be able to function while we’re doing it. Try just breathing. Bring yourself to places and times in your life full of love and joy. Then express gratitude. Those are higher vibration emotions that you can tap into as often as you want to so that you can handle the other emotions too. Find a Purpose Working in fitness for nearly four decades I’ve heard everyone from teenagers to 60-somethings say they are passionate about fitness. That was often as they explain why they were at a job interview, or sometimes on a podcast. Purpose, however, is more. The purpose is not fickle or temperamental. Passion sometimes fades in new fitness professionals when there’s a realization that every part of the job isn’t fun. When it’s not all about Lululemon tights (no offense, I like them too), or donning make-up to teach in front of the class and in front of a mirror. When it’s not just about being bubbly and happy because you teach a couple of classes a day or a handful a week, but you have to think about customer service, pay the bills, and do the paperwork. We lose a lot of passionate fitness trainers, let’s just say. In fact, 9/10 fitness businesses went out of business in the first 3 years before the pandemic. Of those that lasted for the first 5 years, a smaller but significant portion of those also goes out of business. Post pandemic we know we’re somewhere between 20 and 40% of established fitness businesses haven’t survived or are threatened. Many smaller businesses never actually really start… it isn’t a profitable business, it’s a hobby. Defining Purpose and Passion The purpose is different. With purpose, you’re committed to a worthwhile cause no matter what. You’re not ignorant of risks but you’re willing to take them and decide you’ll do what needs to happen to make it work. Decisions are made not based on what you “like” to do alone, but on what makes you excited and willing to get up and do what you know makes a difference. Passion is close to needing to have friends and have people like you. The purpose is willing to say the things that create polarity and swim upstream to make changes you think are necessary. Passion chooses social media posts to be popular. Purpose chooses to say what needs to be said and lets the chips fall where they do. I’m sharing this with our fitness and health professionals, too. I challenge you that the passion you have may not be for fitness. Consider, if you were in an accident and couldn’t be the physical body you are now, would you still be passionate about fitness and teaching it? If you were financially struggling, would you continue to do this thing you’re doing in the same way you’re doing it, or would it be the first thing you dropped in order to make ends meet? If you truly have a purpose – in any arena – you’d be willing to take risks, do the thing. If it’s a passion, it is something you’re doing for now. The purpose may mean that your passion is just the vehicle. For me, that has become true. My passion isn’t fitness. It’s about helping people become the strongest, most resilient in each of the roles they play or want to, and fitness & health are how I do it. Stop Creating a Life That You Want to Vacate and Retire From I remember one of the first semesters I taught in the Department of Kinesiology. I was honored to teach at a university campus I’d been visiting since I was 7 years old. My grandmother had graduated from it in 1922. My mom and dad both attended. My sister, brother, and cousins attended… and then I attended. But in the hallway after a day of classes, a professor and colleague from a fitness business said something about the number of weeks left ‘til spring break and the end of the semester. I thought, how awful to have created a life you want to vacate and retire from. In my journey as a fitness trainer who visited my clients in their homes and saw them in fitness centers, I realized there are more people who live like that than don’t. Listen, no one can or should choose your job for you. In these times a business can be born from an idea and a computer, or even a phone. But if it’s just something that makes you want a day off, that makes waking up in the morning anything but looking forward to, think about what’s missing for you. Maybe you did retire from that career and we're so ready. The Pandemic changed many jobs. You may have experienced a desire to get out for many reasons. Is there, however, something missing now? Could you fill that void by volunteering? Teaching others the skills you have? What’s your take-away? Leave me a comment at /better wellbeing below. The Power of One Looking to get started with an exercise that you love. If you’d like to overhaul your routine, your fitness, sleep habits, the way you eat and nail down priorities, consider spending 90 minutes with me. Before the first-minute starts, I’ll send you homework to return to me, then after our comprehensive discussion about everything you, from your schedule to goals to past, present, and future exercise experiences, I’ll follow up with a plan to start now and an indication of how to progress. You’ll leave with a weekly idea of how to incorporate enough protein, how to intermittently fast, and when to exercise. You’ll have an exercise plan for the week based on whether using videos or following a list of exercises suits you best. Resources: Ultimate Consultation session

Jan 21, 2022

Triathlon Training for fun, fitness, and fundraising Reiki Master, yoga instructor, massage therapist, writer, singer, and multiple Ironman finisher with impossibly slow times. Married to Bob Jordan, a world champion Ironman, singer, songwriter. Terry is mom to a couple of true Heavenly angels;Emily and Thomas as well as an amazing singer, song-writing son, Timothy. We live in Oregon and recently adopted Tucker, a sweet two-year-old, from the Basset Hound Rescue of Southern CA. Questions we answer in this episode: Looking into life as a 64-year old triathlete and how we "met" How did you and your husband meet and make Sharing how you came to triathlon - including your husband and daughter's story if you'd like to share. How do you handle the resistance of your family and friends looking at you like you're crazy (in the same fashion so many of our listeners are dealing with that on some scale - so they have their own resistance to change and the external resistance: I think we could highlight how they are not alone) Discussing how to train for endurance and maintain muscle in '60s and beyond Why did you make your move from plant to animal protein? Resources: www.doingitforemily.com

Jan 18, 2022

Want to reap the benefits of meditation? Not sure where to start? I know what you mean! I’ve recently started meditation and I’m loving it. I’ve taught progressive relaxation and guided imagery for years. I’ve shared with you the placebo effect and value of it in literally changing your life. Here in this episode, my guest brings her insight. ****THIS EPISODE is FOR MATURE AUDIENCES! Some of the language may offend you. Please be advised that you may not wish to listen. I understand and I apologize. We don’t swear like sailors but the title of my guests program provided me with a choice to share some words you may not like or not. I honored her work and did.**** My Guest Lori Saitz is the CEO of Zen Rabbit and host of the podcast “FINE is a 4-Letter Word.” She’s an award-winning writer, speaker, and broadcaster, and a nationally recognized expert in using gratitude and meditation to manifest goals faster. The most difficult thing she’s ever done is leave a 22-year marriage. That experience inspired her transformational F*ck Being Fine Experience, through which she guides women in midlife and beyond to a place of unprecedented passion, clarity, and peace. She’s on a mission to lead them to rediscover their purpose so they can get back to a place of liking themselves and their lives again. When she's not working, you can find Lori in the weight room at the gym, because (as she says... though you need not “earn your calories” listeners nor can you “burn your calories” listeners) she does loves baking and eating. Questions & Discussion in this episode: Why is meditation important to what you do? What are the benefits of meditation? What if you can't sit still? Or quiet the thoughts in your mind? What if you're not good at meditation? What if I don't have time? How much time does it take? Are visualization and meditation the same thing? CONNECT: https://zenrabbit.com/ Social media links: LinkedIn: https://www.linkedin.com/in/lorisaitz/ Instagram: https://www.instagram.com/zen_rabbit/ Facebook business: https://www.facebook.com/ZenRabbit Facebook personal: https://www.facebook.com/LoriSaitz Twitter: https://twitter.com/zenrabbit Clubhouse: https://clubhousedb.com/user/lorisaitz Debra’s Meditation salvation 14-Day Trial: Flippingfifty.com/daybreaker CODE: DATKINSON if you decide to stay in the year! You get two months free (and so much more to support mental health)

Jan 14, 2022

Increase your protein intake easily with little boost throughout your day. Whether you're busy, have a smaller appetite, tend to skip meals or are trying to lose weight, protein is a girl's best friend. Nothing compares to whole foods, but when you need some variety, some easy to bring along, or to boost a meal, these 10 ideas will start your wheels turning. 1. A Quick Breakfast Option Whether you like to drink it or make it a thicker smoothie bowl, this has been my breakfast of choice more often than anything else for 27 years. If I have leftovers for breakfast instead, a smoothie bowl is my post-workout meal. It’s such an easy, quick way to boost my overall micronutrient density with 2 cups of veggies, ¾ cup fruit, and some super food additions to add nutrition and fiber. It’s a keep-you-full for hours meal. 2. An On-The-Go Option Take along a shaker bottle with the protein powder in it. I do this all the time when I’m heading for errands after the gym or driving more than a few hours. I’ll just add cold water, shake and drink. That way I never miss the window for boosting muscle protein synthesis. I’m not tempted by something that doesn’t serve me just because I’ve let by blood sugar dip. 3. Pre-Workout It’s been proven that high-quality protein ingestion before a workout can reduce the muscle breakdown that occurs with exercise and supports recovery from that workout better than nothing before a workout. So, even if your goal is fat loss*, consumption of protein prior to your workouts is going to power your workout up. (*actually, especially if your goal is weight loss, increasing protein will prevent muscle loss so you avoid that weight regain that occurs from a slowed metabolism) 4. Post-Workout Fuel those muscles. Muscle protein synthesis is reduced in older adults. Two thing that boost it are high dose of high-quality protein (high quality protein = adequate essential amino acids), and a strength training workout that takes you to complete muscle fatigue several times for the same muscle group. Combining those two boosts frequently is the best way to enjoy higher muscle protein synthesis in your second half. If you’re training for endurance events you’re going to need to eat sooner after your workouts because they are tougher, longer, and come more frequently. Your body is in a constant state of breakdown if you’re not careful. But otherwise, you’ll want to wait about 60-90 minutes after a strength training workout. That’s when muscles have the greatest muscle protein synthesis boost from the workout that you’ll then increase further with a high protein shake. 5. Boost Protein Content of Other Breakfast Foods I’ve long forgotten cereal but if I was going to have it, the milk I’d pour over it would be blended first with protein powder. I do occasionally stir protein into oatmeal (or overnight oats) or make sure I’ve got a protein drink to add to that 2-3 egg scramble so I reach my breakfast goal of 30-40 grams of protein. 6. As A Light Meal Anytime A smoothie bowl or smoothie in a glass is a good option if your appetite isn’t ripe for something bigger, or it’s getting late and you don’t want a heavy meal before sleep. I will sometimes suggest clients sometimes do two smoothies in a row to give their digestive system a break. 7. Mid-Day, Guiltless Snack If you’ve got blood-sugar issues or high energy needs and need to snack, you’ll be served best by having protein with whatever else you choose. Got a chocolate craving? Add raw cacao, a little mint extract, and some cacao nibs. Close your eyes and imagine Girl Scout Thin Mints. 8. Boost Muscle benefits of an otherwise low protein meal Drink a “simple shake” (unsweetened almond milk or water + protein powder) along with your dinner if you’re having something low protein. This is super helpful for vegans or anyone choosing a meatless meal. 9. Make Desserts More nutritious and less insulin-spiking You can create puddings, mousse, dessert-worthy smoothies, even cookies using protein powder that reduces the sugar spike and, in some cases makes it a potential breakfast. 10. As a Travel Companion As we travel more again, in each of my recent 6 trips I had protein and a shaker bottle packed so that I had a ready-to-go boost of protein for pre-workout, breakfast, or before meals I knew would be too low in protein for me. Flipping 50’s Paleo Power doesn’t dissolve well in a shaker (that’s both a factor of the hydrobeef making process and the fact there’s no chemical dissolvent in it unlike a large percent of other brands). To mix most successfully, you need a blender. I pack an immersion blender if I’m flying and not staying with family or an Airbnb. Forget About Food For Hours Psst. Don’t skip the Fiber Boost. Most Americans average about 15 grams of fiber daily. For women over 50 the recommendation (though still lower than supports blood sugar and elimination of toxins) is 21grams. Most functional practitioners recommend 35-50 grams of fiber a day. Let your body tell you. If you have weight to lose, keep in mind toxins store in fat, making it harder to lose as your body put it there to protect you. Fiber helps eliminate that from your system more efficiently as you exercise and otherwise sweat (sauna?) to release toxins. Likewise with excess estrogens. To boost your fiber, start by counting your current daily average. Then add 5 grams to your daily intake for a week. (That’s a hearty serving of Fiber Boost in a smoothie. You can also use Psyllium husk. The difference is Fiber Boost contains more than 6 food sources of fiber, so your body recognizes it as a part of a meal unlike it coming from a single source). Remember to increase your water intake when increasing more fiber. Bonus: protein and fiber together kill cravings by boosting satiety.

Jan 11, 2022

Wondering how to be confident now in the middle of life, middle of menopause? My guest is the exact woman to share it. Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth. Over 3 million people have taken her free 30-day #makefatcry home workout challenge, and hundreds of thousands more enjoy success in her online home workout studio Rock Your Life, and with her nutrition and fitness programs and challenges. Hailed as a “gateway to personal growth through food and fitness” she takes an accessible “all or something” approach to living a healthy lifestyle of balance and encourages women to listen to their bodies, trust themselves, and remember that flaws plus awesome equal flawsome! Questions & Topics we discuss on this episode: Why it's all or something , not all or nothing You, I believe were way ahead of the curve when it comes to self-esteem, self-talk, self-confidence above and before body confidence. Where did “flawsome” come from and how does it apply to our mentality towards ourselves and how we talk to ourselves? Why we want to focus more on muscle and less on fat loss How have your strategies evolved or changed to support the menstrual cycle and into peri and post menopause? You talk about Rock Your Life , not Rock Your Body, say more about that? We share something in common that neither one of us signed up for – and that was mold exposure. The timing for both of us may also play a role in changes that have occurred for us. And for me it was a weight gain of about 12 -14 pounds… what kind of effect did that have on you and the opportunity to focus on life and not your body… any struggle with imposter syndrome? When you look to your future what is successful aging look like for you? Connect with theBettyrocker: https://thebettyrocker.com/ @thebettyrocker on IG facebook.com/thebettyrocker free challenge: https://makefatcrychallenge.com Or free Foundations of Fitness Workshop at: https://thebettyrocker.com/#fff/

Jan 7, 2022

If midlife has accelerated aging and you're feeling anything but red, hot, sexy and sailing through menopause, this is your episode. My guest has made it her mission to support women on their mission of a stronger, healthier second act. My guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards...[listen for full bio]. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit, and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science of Self-Healing podcast. Questions we answer in this episode: Why do you spell Meno(pause) with a parentheses around the word pause? What is European Bio-Regulatory Medicine? What is so special about your thermography machine? Why is the Lymph and Liver so important for hormonal health? Is Estrogen safe even with cancer patients? Learn more about the Red Hot Sexy Meno(pause) Program FLIPPINGFIFTY.COM/REDHOTSEXY Contact: drstills.com Social media links: instagram.com/drsharonstills facebook.com/REDHotMedicine RedHotMenopause Group

Jan 4, 2022

In these times natural remedies for immune boosting, hormone balancing, and gut repair are growing in number. This interview episode features a guest whose own health scare led her away from a corporate life My guest: Kristy Garnet (Cl.H., M.Sc.) is a Holistic Living Empowerment Mentor & Clinical Herbalist serving high achieving professionals in healing naturally with clear & customized recommendations that do not sacrifice grace or luxury. Having been in the corporate world for nearly 20 years, Kristy understands the demands a career puts on her clients’ health & personal life. She offers corporate executives, business owners, and "type As" a way out of the overwhelming "alternative" health & wellness world so that they can fully stand in their power to choose the most appropriate holistic approach for them, release emotional resistance, and balance a career with luxurious self-care so they can reach their goals with energy & ease. After a serious health scare in her 20s, Kristy started to discover the alternative health arena but was concerned she needed to give up the luxuries of modern life and the high-end lifestyle she enjoyed. Questions we answer in this episode: You think luxury the missing link when it comes to holistic living & healing, can you say more about that? But first, let’s define luxury. How do natural remedies & mindset awareness empower healing? What are the results when you begin to embody luxury? Where do you think can people find more time and energy? Let’s explain the difference between treating symptoms and the root cause – and why it’s so important to distinguish your goal Your URL to send listeners: almandinewellness.com Social media links: @almandinewellness https://www.facebook.com/almandinewellness Holistic Living with Luxury January 10- 21 2022 Save Your Spot: https://www.Flippingfifty.com/kristy

Jan 3, 2022

Is the intermittent fasting lifestyle attractive to you? If you’re curious about it, new to it, or a raving fan of it, you’ll want to listen to this episode with author Gin Stephens. In the last few years the intermittent fasting lifestyle has caught the attention of all ages, both genders, health practitioners as well as the media. Used correctly under the right circumstances it can boost longevity, support better fat burning, and natural detox. Used inappropriately under the wrong circumstances it could backfire. How to know the difference? Listen in as we discuss the scenarios. Episode sponsor: After 50 Fitness Formula for Women Podcast listener special: Use code Podcast20 My Guest: Gin Stephens is the author of the NY Times and USA Today bestseller Fast. Feast. Repeat., and Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category, as well as Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body's Natural Ability to Self-Clean (2022). Gin has lived the intermittent fasting lifestyle since 2014, losing over 80 pounds. She is the host of 3 top-ranked podcasts: Intermittent Fasting Stories, The Intermittent Fasting Podcast (w/ Melanie Avalon), and the Life Lessons podcast (w/ Sheri Bullock). New Resource: Gin has a new book coming out in January 4, and available for preorder now: Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body’s Natural Ability to Self-Clean. Gin splits her time between Augusta, Georgia and Myrtle Beach, South Carolina, where she lives with her husband and their three cats. Gin is also a mother to two adult sons (and she is thankful every day for the intermittent fasting lifestyle that makes her life easier). Questions we cover in this episode: Tell us about your own intermittent fasting journey. You were way ahead of the wave, what turned you on to IF? Explain the clean fast and why it matters. Why did you write Clean(ish)? What does it mean to live a Clean(ish) lifestyle? How does being Cleanish fit into an intermittent fasting lifestyle? Connect and follow: ginstephens.com IG: @GinStephens

Dec 28, 2021

It’s that time of year! Time to countdown the top 10 Flipping50 Podcasts for Menopause Health & Fitness in 2021! It’s all based on your votes by downloads. All things considered, not a big deal. It does show I didn’t have a good vision. I couldn’t have imagined that we’d be approaching 2 million downloads or supporting a community of over 250,000 women in menopause. Many of you came from my YouTube channel, or Facebook or saw Flipping50TV episodes. Some of you “met” me from my TEDx talk. Wherever we met, I’m grateful – for you and for the stories you share, the questions you ask, that all help someone else. It takes a village and each individual in it. So, let’s do this… as any respectable Iowa girl would do it, Letterman style. The 10th Top Flipping 50 Podcast for Menopause Health & Fitness is…. (Cue drumroll) #10 When Your Menopause Calorie Deficit Backfires https://www.flippingfifty.com/menopause-calorie-deficit-454/ Eat less, exercise more, so goes the dogma. It’s wrong. Dead wrong. Are you eating enough for your fitness to stand a chance getting the rewards you want? #9 Are You Strong Enough? If the Unthinkable Happens https://www.flippingfifty.com/strong-enough/ This is an interview episode with Pam who was a part time group fitness instructor for 2 decades when an accident tested how truly fit she was and changed the value of her health. #8 Total Body or Split Routine Strength Training in Menopause https://www.flippingfifty.com/total-body-workouts/ I’m both glad and a bit alarmed about this one making the top 10 podcasts for menopause health & fitness list this year. Glad because this rumor and strategy is potentially limiting progress, keeping you exhausted, and ignoring science. Alarmed because it tells me that a lot of fitness professionals – or at least fitness marketers – are suggesting you work out as a body builder or figure competitor in midlife which has a strong potential to wreak havoc with your hormones. Bottom line, is it is always about evidence of monitoring your body fat and muscle, your sleep, stress, belly fat, and energy levels just to name a few, that should determine if it’s working for you. #7 Where to Start Exercise | Ask the Menopause Fitness Expert https://www.flippingfifty.com/?s=Where+to+start+exercise By the way if you’re listening to the Top 10 Menopause Podcasts for Health & Fitness at the end of 2021 or beginning of 2022, I have a couple resources for you. First, it’s my annual tradition to do a Planning session with you Live on Facebook between Christmas and New Years. There’s a Virtual Retreat happening January 8th you can still get in on until it closes on the 5th. And STRONGER – my 12-week strength program and the CAFÉ Flipping50 membership are open for limited time. Links in the show notes flippingfifty.com/menopause-podcasts So there’s something for everyone, if you just want FREE, you know you need support and this feels like a good fit.. or you’re just saying YES to yourself and jumping into the membership while we’re open. #6 How to Time Protein for Optimal Muscle & Recovery https://www.flippingfifty.com/protein-for-optimal-muscle-455/ Any talk about protein and muscle or fat is a hot topic for us here. So, this detailed podcast will explain the importance not just of what, but of when you eat. Distributing protein correctly around your workout and throughout the day is far more beneficial than allowing an app to tell you that you hit a number at the end of the day. Learn more about your midlife energy needs in this podcast. The 5th Top Flipping 50 Podcast for Menopause Health & Fitness is… (drumroll, please) #5 What’s at the Core of Your Menopause Belly Woes? https://www.flippingfifty.com/menopause-belly/ Is it fat? Is it bloat? Is it lack of muscle tone? If it’s fat, from where? If it’s bloat, from where? #4 Total Body Workouts vs Total Body Exercises https://www.flippingfifty.com/total-body-workouts/ Based on your goals Based on your hormone, joint, ligament status and health history I look at menopause as a sport. Here’s how to train. #3 7 Secrets to More Muscle in Menopause https://www.flippingfifty.com/muscle-in-menopause-2/ If you can lift heavy, you should. But what if you can’t? How to reach fatigue and be successful when you can’t go heavy is what this episode is all about. #2 Blunt Fitness Facts as We Age | Real Talk Interview https://www.flippingfifty.com/fitness-facts-as-we-age/ In this interview episode, I chat with Susan Niebergall who enjoyed a career as a school counselor and then became interested in fitness. As so many others do, she first solved her own challenge with midlife. She’s a straight talker, and we openly tackle myths and mindset crazy-ness that infects midlife women. #1 Plant vs Animal Protein for Midlife Women | Ask the Experts https://www.flippingfifty.com/plant-vs-animal-protein/ Protein, really any food-flavored conversation, is a popular topic among women in midlife. So it’s no wonder that this one hit the top #1 podcast for 2021. Another interview episode this one with the team at Wise & Well. Maria Claps and Kristen ___________ and I break down the reason behind advocating for animal protein for hormone support. It may ruffle your feathers, it may confirm what you thought or your body was telling you, but either way I think you’ll be glad you listened. BONUS: The Menopausal Woman Interview with Dr Christiane Northrup https://www.flippingfifty.com/menopausal-body/ Putting this episode that’s been out for less than 7 days up against episodes that have run for more than 11 months is a little unfair. I know from the early comments across our social media sites that this episode is on its way to being a top 10 podcasts for menopause health & fitness. And … My Personal Favorite… Episode #500 How I’m Dealing with Grief and Beyond https://www.flippingfifty.com/coping-with-grief/

Dec 21, 2021

00:00 What if you had an opportunity to ask one of the visionary pioneers on The menopausal woman anything? Well, I did. As the Flipping 50 podcast launches into the second 500 episodes, I am honored to be joined on this episode by Dr. Christiane Northrup. She is not only an articulate and intelligent woman who has insights few others do; she is funny. Behind the scenes I told her after the interview, interviewing her was like dinner and a show. And I’m sure you too are going to love it. My Guest: Christiane Northrup, M.D., visionary pioneer in women’s health, is a board-certified OB/GYN with more than thirty years of clinical experience, former assistant clinical professor of OB/GYN at the University of Vermont College of Medicine, and three-time New York Times bestselling author of Women's Bodies, Women's Wisdom , The Wisdom of Menopause(1994) and Goddesses Never Age. In 2013, Reader’s Digest named Dr. Northrup one of the “100 Most Trusted People in America.” In 2016, she was named one of Oprah Winfrey’s Super Soul 100, a group of leaders who are using their voices and talent to awaken humanity. And in 2020 & 2021, she was included in the Watkins Spiritual 100, a list of living people that make a unique and spiritual contribution on a global scale... Questions we answer in this episode about the menopausal women's body: Q) Why do you call it the Wisdom of Menopause? Q) You say that “The brain catches fire at menopause.” What do you mean by that? 29:16 Q) You also say that the “dictates of the soul” come to the fore. Can you give us an example of this? Q) What are your thoughts on hormone replacement? Do you think every woman should consider it? Q) We’ve visited this topic but it’s such a good idea to clarify the difference between synthetic and a bioidentical hormone? Explain a bit about the difference of using a compounding pharmacy? 33:01 Q) You recommend the herb Pueraria Mirifica [Pronounce pwuh·raa·ree·uh mr·i·fuh·kuh] for menopausal symptoms. When should a menopausal woman start this? Can she take it if she’s already on hormones? 38:58 There is one gold standard… exercise. 39:42 Q) Many women complain of a “muffin top” around their middles, even though they haven’t gained any weight. Let’s unpack that for them. Q) You say that it is women in their 60’s and beyond who are having the best sex of their lives. Many women do of course experience vaginal dryness, so how can we equal the playing field for them? Connect: Join Dr. Northrup's worldwide community on www.drnorthrup.com/newsletter and connect socially on Facebook , Twitter , MeWe , Telegram and Rumble . Resources mentioned: amata life.com

Dec 17, 2021

I recorded an extra special episode for the Flipping 50 podcast that reveals everything you can find inside the STRONGER Tone & Define made for menopause program. On this episode I shared all of the workouts, the quick start guide, the science, the Facebook group and coaching, the course member’s area, pre-program materials, additional opportunities for exercise nutrition and the mindset taught inside the 12-week program. Plus, I answered all your questions about the STRONGER program along the way, like: What exactly is the STRONGER Tone & Define program Who’s right for the STRONGER program What exactly is different about a made-for-menopause program How long each of the workouts are What equipment you will need to complete the program at home How you want to plan your week and timing of the workouts When you can reasonably expect to see and feel results What kind of results and comments do STRONGER participants actually see during and after the program Tone & Define I hope you enjoy it, whether you’re already in and joining us, or you’re trying to articulate to a friend what’s different about this program, because it’s absolutely an honor to support women in midlife and their second half who themselves influence so many people with their own health habits. Health, wellness, and fitness influence every aspect of your personal and professional life. But this episode is only available until the end of the month, so check it out before it disappears. If you’re not already lifting weights, already feeling more energy and stronger, notice you don’t have the aches and pains most women your same age have then joining the STRONGER Tone & Define program is the thing you need to do now. Get the full details about the STRONGER Tone & Define program here. Why Strength? When you feel stronger, more energy, improve your mood and brain health, (all very well documented results from strength training), you use your gifts and talents and serve your purpose better. You’re better in every role you have from partner, mom, daughter or sister to owner, employee, leader, boss. It’s not about the belly, the hips, the biceps. Those are a positive side effect and benefits. It’s about longevity, avoiding illness, and living fully every year of your life. SNEAK PEEK video Let’s face it, we put chemicals in our bodies on the daily. We take prescription medications with negative side effects and then we question exercise, or supplements, or hormones like they were arsenic. Or simply ignore that bodies are meant to move and in the automation of nearly everything since we were born, we’re moving less than any prior generation and have been exposed to more toxins in our lifetime than any other generation. Muscle Not Fat Chasing fat loss doesn’t work. Focus on increasing lean muscle does. Without lean muscle you don’t have strength and you don’t have metabolism to help you age without obesity, insulin resistance, and other diseases. Whether you call this mid or post pandemic (post it’s onset), the effects of pandemic circumstances have negatively impacted weight and health. This is one step in the right direction. Intentionally underwhelming, simple straightforward and based on science about women in menopause, not athletic 20-something males. Small steps, like twice weekly strength training changes the aging path of your muscles, your bones, and your brain for the better. JOIN US INSIDE STRONGER NOW (doors close soon).

Dec 14, 2021

Finally, a book with simple, commonsense steps for health from a woman with an unlikely source of inspiration. Whether you’ve had adverse childhood trauma, know it, or not, this is an episode (and a book, and a woman) you will find inspirational. My Guest: Dani Williamson MSN, FNP owns Integrative Family Medicine in Franklin, TN; focusing on gut, autoimmune thyroid (Hashimoto’s Thyroiditis is her passion), hormone and adrenal health with her patients. Her approach embodies a physical, emotional, mental and spiritual process to healing. Dani is a graduate of Vanderbilt University School of Nursing Nurse Midwifery and Family Nurse Practitioner program. She is on the board of Middle Tennessee chapter of the American Foundation of Suicide Prevention and believes strongly in addressing issues of adverse childhood trauma and its relation to overall long-term health conditions. Her first book Wild & Well Dani’s Six Commonsense Steps to Radical Healing was released November 9, 2021 (Morgan James Publishing) and I have a copy… and you should too! In fact, I think even for the reluctant, it is a perfect holiday gift. Simple, easy-to-read, beautifully laid out... this is a great gift book for so many reasons. (Start with you!) -Debra Questions and Discussions we answer in this podcast: Your mother has Alzheimer's Disease, and you are an only child. I read your story of molestation and physical and verbal abuse from 2 stepfathers. How have you managed to resolve the pain and now single-handedly take care of your mom as the Alzheimer's progresses? This is an issue for 10's of millions of people worldwide. How do you do it? Your childhood was traumatic, how have you worked through the trauma? Do you incorporate your knowledge of Adverse Childhood Experiences (ACES) in your patient care? You spent 24 years struggling with chronic lifestyle diseases (IBS, LUPUS, including hives/welts, and depression) what was the turning point for you to begin healing your body from the inside out? You had trauma as a child, had an affair during your marriage, fell on hard times and put yourself though nurse practitioner school while raising your kids the past 18 years as a single mother. How did you do it all and still take time to eat well, sleep well, exercise? How important is community and support at home when you ask a patient to make changes in what they eat and how they eat? What if the spouse/partner/children are not on board with lifestyle changes? In addition to the book, you have an "Inflammation is the Devil", online course for our listeners. Tell us about that. You clearly live Wild & Well and your life has for sure been wild and now well on top of it. What was the inspiration for your new book (Wild & Well: 6 Commonsense Steps to Radical Healing)? Why now? Connect with Dani: https://daniwilliamson.com/ Dani on social: Facebook: Dani Williamson Wellness Instagram: @daniwilliamsonwellness YouTube: Dani Williamson Wellness Wild & Well: Dani's Six Commonsense Steps to Radical Healing Other recent episodes: Episode 500! How I'm Coping with Grief and Goodbye Why You Self-Sabotage Your Weight Loss Resources: STRONGER Tone & Define Flipping 50's Membership Cafe

Dec 10, 2021

This is my story of lessons of loss, and the gift waiting in grief. This special episode is our 500th together! I am crying before I even walk in the door. I know that everyone else is already there. I know this is the beginning of one of the hardest, but unavoidable weekends of my life. My career path was really lit by walking with my mom the summer before my freshman year in college. Not accidentally for me, and based on science, not accidentally at all, walking has always been the simple and easiest needle mover. When I wasn’t doing anything else, as in that summer when I started. When in my 40’s I was doing everything else as in training for my second Iron distance triathlon, and in my mid 50’s during the pandemic when stress was high. Reducing cortisol with low level activity like walking can be one of the absolute biggest needle movers, especially for women post menopause. (research shared in previous episodes). This 500th episode is dedicated to my mother. And because so many of my listeners have been here, are here, or will be here, I’m sharing the end and what I learned and take with me through even this, the first holiday season without her physical presence. Inside Once inside I hug my brother hello. But it’s not just a hello. It’s a hug for all the feelings of having our fears be realized. Knowing how even though we knew, as we all do, this is the way it will end, that it’s the hardest goodbye we ever had to say. Having hugged my siblings and my niece and in-law, I wiped a few tears and stepped around the kitchen island to the table where most were gathering. Just then I was hit with the power of a 7-year old hug and completely lost it. My youngest great nephew knows how to hug. And I would be the benefactor of that a few times that weekend. Once, while at my mom’s visitation, the kids were drawing cardinals – a favorite symbol of hers- to add to her casket as a final send off. My niece said, Owen has something he wants to give you when you have a minute. So, I went into the fellowship hall where they were and squatted beside him. “ Your mom said you had something you wanted to give me.” Immediately he smiled and simultaneously stood and hugged me again. I may or may not have told my niece if one of them was missing when they went to leave… they’d know where to look. Long Life Well Lived My mom, she was 95 and just over two months. On her 95th birthday she expressed the wish that she could go to the Brown Bottle instead of cupcakes in the dining room. No doubt once there she’d have had a glass of wine or a margarita. My brothers and sister and I each spoke at the service. We hadn’t heard or seen each other’s messages beforehand. And yet, we beautifully complimented each other, humorously played off of each other, and shared our love for mom. Watching her leave that church alone was one of the hardest parts of the day. She wasn’t going home with one of us. We all knew where she was going but that moment of letting go was hard. She’d needed a little help letting go, too. One Last Chance to Hold Her Hand In mid-October, I flew to Iowa (where my mom lived) to meet two clients and support them on a half marathon. It had been planned for a couple months. My mother’s downward spiral came as coincidence. Or was it? During a scheduled photo shoot, I got the message that she’d been non-responsive for 21 hours and was braced for the fact she might not be conscious during my visit Monday. But I changed my plans, needing to hold her hand and see her. I got up early Saturday and drove to see her, letting my brothers know only when I was 10 minutes from town. One of my brothers was with her when I arrived. He informed me that for the last 30 hours they hadn’t had any response but 2 minutes before I walked in she opened her eyes. I held her hand, looked into her eyes. I told her goodbye. Where Should I Be? My flight back home was early Tuesday morning and I remember boarding and wanting to run off off that plane. What was I doing? But I also knew it could be days or it could be weeks and no one knew. On Wednesday afternoon in Scottsdale, I got another phone call from my brother. I stared at the phone again this time willing it to tell me what this message was going to be and not wanting to hear it. He told me, hospice suggested we each tell her again that it was okay to go. All the signs were there she was physically there, but not letting go. I found some irony through my tears that at 95 one of your last messages might come from a cell phone held to your ear. A device that wasn’t even invented decades earlier. Oh, the changes you’ve seen in your life, mom. So, in tears I told her what a great life she’d given me, and that I was safe and happy, and she could go. An hour later, my phone rang. This time I knew. Through his own tears my brother Al shared that our mother had gone to heaven shortly after my call. Right after my loss I was quiet for a few days. I’d assumed I’d be back on a plane heading to Iowa by the weekend. But as it was we delayed the service for a few weeks so everyone could be there and we avoided prior existing conflicts. I resumed client sessions again. Twice on the same day I was the recipient of not one but two heart-felt condolences by women who had lost their mother at tender ages of 8 and 14. Even in my acute grief I was made aware of how clearly we never know how heavy something might be, just because the person carrying it makes it look light. I was so blessed to have had my mom for so long. The day after the service I woke up the morning after the service having slept better than I had in months. I’d been dreaming about her vividly, always good ones, since just before and after she passed. But that night was peaceful and deep. We were meeting at my brother’s house to write thank you notes and talk about any remaining details. I didn’t want to go. Not because I didn’t want to be there. Because I didn’t want to leave. Leaving that day, I would be starting the new life. The life without her physically here, without her to call, without her voice, her handwriting on another Christmas or birthday card. I would be leaving all the people who shared such similar memories of her, who love and miss her as much as I do. If walking into the door that started the weekend was hard, the idea of walking out the door leaving them seemed far harder. I drove to Des Moines alone after that to return my rental car and fly home. But I don’t remember it. Lessons of Loss I woke up exhausted the next day. Feeling as if I’ve lived a lifetime of memories in a few days, felt a lifetime of emotions, filled buckets with tears. [The show notes are just a skeleton of the episode. For the complete story, listen to the episode.] My son will not remember this about me. And that’s okay. I smile at the thought burnt bacon in his house might make him think of me. I went to the Hallmark store a couple days after getting home from the funeral. All of her cardinal figurines were given away. And it’s one of the things I most wanted. So, I bought one, and placed it beside dish that has held M & M’s since I can remember that was once her mother’s, then hers, and now sits at my house. I’ve watched videos of my mom and I on Facebook over and over. Thanks to COVID, two years ago was the last time I spent Christmas with her. I’m so glad I made that trip. Heart Breaking As I'm further from my mom's passing, I know I felt my heart broken at first. Gradually, I’ve realized, it was broken open . There was so much love among our family members as we were helping her to the end of her life and helping each other then and after. There is so much goodness to remember. We grow the most during our trials not our easy times. The young boys who hugged me so tightly and said openly, “ I love you so much, Aunt Deb,” will probably love deeper and smile brighter because they lost someone precious five years ago. I’d moved to Boulder a couple years before and I was there to help my niece and those boys because of my own midlife crisis, you might say. Coincidence? Or “God thing” as a friend of our family would say? Things at the moment you may think happened to you, you might later look at happening for you. I hope you feel as blessed for the time you did have with those that you loved, for the moments where things mysteriously worked out even if you didn’t realize that’s what was happening at the moment. My Mother’s Unintentional Gift My career for the last 37 years has been much in thanks to my mom. Walking with her the summer before my freshman year of college was the first time I’d enjoyed self-initiated exercise. It started something for me. And no accidents here either that at no less than 3 pivotal times, grounding in walking again has made the difference in fitness & health changes that surpass any endurance triathlon training I’ve done in the last two decades. Whether I’m walking on a Colorado trail, a desert trail, or sidewalks around my neighborhood, there will always be a reminder of sidewalks shaded with maple trees on the way to the Methodist church where we turned around and the feeling of her beside me. We will all experience grief. There’s not a right or wrong way through it. That, however, is what we all must do. We don’t go around it or dodge it. We go through it. And it changes us. For better or worse. There’s No Right Way I am an introvert, a loner, potentially, though I don’t love that word at all. I’m independent and I am not alone or lonely. I am most creative and recharge with alone time. And yet I needed so much that houseful of people around me. So many times in life I have thought things happened. They happened to me. Truly though they happened for me. Signs happened. Catalysts happened. A journey of an entrepreneur, certainly I think a female entrepreneur is full of opportunities for personal growth. Had I not been on it, I might not have been in the place to be so willing to accept help during this time. We often think – both men and women – that we can carry it, we can do it and think that asking for help or accepting it when it’s offered is a sign of weakness. Not everyone’s expressions for you will resonate, and yet, accepting that what they’re doing is well-intentioned and letting it go at that… also helps them. We generally like to be in a place of offering support, giving value where we can, and yet fail to allow others to do that for us at times. Asking for and Receiving Help Whether for you it is receiving help for exercise, for nutrition, daily health habits, or for something bigger such as loss of a loved one, or an illness- yours or someone else’s a small shift can change everything. And a little walk that started as half a mile to the Methodist church and back can become an entire career that supports a community of hundreds of thousands of women. -Debra

Dec 7, 2021

Why would you sabotage your weight loss? Yet we do! This episode will show you insights from an expert in weight loss who has experienced many of the trials of weight gain and loss. Consider how what you've tried, how it started and how it ended. If you can treat it all as data or feedback, would it change anything? Would it change the way you feel about yourself? Would it change your willingness to try again? How might you be served by sabotaging yourself? Seeking weight loss yourself? My Guest: Jennifer Powter, founder of The Weight Loss Academy and best-selling author of Diet Disruption: The Weight Loss Solution for the Chronic Serial Dieter and Stop Sabotaging Your Weight Loss: Why You Do It and How to Fix It, is one of the nation's top life transformation coaches. She works with high-achieving, driven women who want to feel good in their own skin and feel confident again. As a Weight Loss & Mindset Expert for women over 40, Jennifer has helped thousands of women reclaim their bodies (and their minds) by taking a truly soulful and scientific approach to weight loss and establishing a solid foundation for lasting transformation - one that empowers women and helps them stop sabotaging their success. Questions we cover in this episode: Why are you so passionate about helping women get healthy? You've taken a hard stand against the dieting industry with your book; why? For women who have "tried it all" to lose weight, what do they do next? What are the biggest weight loss myths out there? Talk to me about your dandelion metaphor… What are 3 key takeaways from your book that you think our listeners should know? Connect for a free copy: https://jenpowteronline.com/book Social media links: Instagram: @jenpowter FB: https://www.facebook.com/JenniferPowter Resources Mentioned in this episode: Flipping50 Fitness Specialist

Nov 30, 2021

Moderate amounts of HIGH and of low intensity exercise vs “moderate” middle-of-the-intensity pyramid. zone 1 = your daily activities of life. You walk the dog. You go up and down stairs. You garden. You golf. You have an active job. Zone 2 = endurance, steady state exercise at a low all-day pace You go for a bike ride and could ride for hours if you have water and food as needed. You go for a hike, and it’s not so steep you can’t just go for hours taking in the sites. You might go for an easy jog or swim just enjoying it (and this is where things begin to go wrong in those who think it best to always “push” or those who don’t understand the value of assigning a purpose to a workout and sticking to it. Zone 3 = for the kind of distance training associated with half marathons, even 10ks (6.2 mi) in those with less experience. Few of us need Z3 , however, with “cardiac drift” heart rates go up if not monitored and observed and easy recover activity easily becomes zone 3. This is what’s observed for most and especially for women in midlife, as the “no benefits zone.” In fact, a better term could be, the reverse fitness effect. Zone 4 = out of comfort zone training. This is where you interval. Zone 5 = tolerated for very short times, might contribute to 5% of total exercise time. Not likely to be sustained beyond 30 seconds because the availability of fuel is so minimal and ability of the body to access oxygen is long past. Yet, with brief recovery, it can be attained again. This is like the sprint to a finish line when you give all that you have left. Mentioned In This Episode: Eating too little podcast Upcoming Master Class: Dec 8, 2021 Strength Training for Optimal Aging and Body Composition

Nov 24, 2021

Are you eating too little to lose weight? How would you know? Eating consistently less than your body wants will slow your metabolism. You will lose your metabolic flexibility. There is no way you can eat less and less, continue to exercise the same or more and not stress your body, causing a ripple of negative reactions. That’s what this episode is all about. You may have reactions to this content. That's okay. It's to be expected, really. You've been conditioned. Endurance athletes say things like, I have a hard time believing I'm eating too little to lose weight. In fact, they are the ones at greatest risk for losing lean muscle. Menopausal athletes or exercise enthusiasts, even more so. But it's normal to have a response like that. Endurance runners have long had eating disorders, or dysfunctional feelings around eating. The desire to be lighter, thinner to be faster is strong. If you have low energy availability, you’ll risk: Thyroid function disruption Endocrine disruption Muscle loss Workout performance (therefor results) suffers Negative Mitochondria and muscle and muscle protein synthesis effects Low Energy Availability causes: Too low overall calories Too low protein Too low carbohydrates Too low fat Any combination of these Culprits: Dieting intentionally Fasting without conscious refueling and intentional goals Keto continuously lifestyle dietary choices (inadequate EAA in plant-sources) Protein needs To Maintain: Ideal body weight in lbs = grams of protein Your Maintain weight daily Protein need: To Lose weight: X 10-15% more Your weight loss daily protein need: (see handout link below for a worksheet to do calculations) **Regardless of overall need, it needs to be consumed at a specific dose. 30 grams of protein minimum – no more than 50-60 grams for best ability to synthesis. Carbohydrate needs Light activity days/Recovery/short interval days 1.4 gm carb/pounds bodyweight Your calculation: 1.4 x ___________ = ______________ 60-120 minutes of endurance exercise 1.8grams x body weight pounds Your calculation: 1.8 x _______________ = ______________ More endurance training – increased the carbohydrate need 2-2.7gm per pounds (this is also where you’re no longer going to find you make weight loss possible, but you’re working toward performance and preventing muscle wasting that will happen. Fat Servings per meal is an easier way to adjust and consider 5 servings a day, is 1-2 at each meal. Most foods with protein contain fat or meal prep or condiments contain fat. Low fat and higher carbs (high activity days) Higher fat and low carb (lower activity days) When both fat and carbs are high, we have issues. Even with “healthy resistant starches” this is true. Examples: I do a 20-minute HI interval training session and that’s my exercise– that’s a light day for carb But still higher than most women are trying to go (100 grams is as low as I would recommend for an active woman and never would I go that low for an athlete) Based on 130 lbs 1.4 x body weight = 182 grams of carbs The same 20-minute HIIT interval session before a strength training session (40-minute session). Now, that boosts my need for carbohydrates, not just protein. So, I am back to at least 1.8g/body weight in pounds of carbs on these days. 1.8 x body weight = 234 Timing of recovery meals is important too. You want to eat by bookending your workouts with adequate fuel. Pre workout and post workout both matter. During recovery if you are HIGHLY active woman: The ratio of protein: carbs post workout is ideally 1: 3 or 4 if you’re endurance training and need recovery quickly for that next workout. If you’re not that active and simply exercising at minimum, you are a little less concerned about that. If you’re exercising intentionally 5-6 days a week for an hour (or more) you are “an athlete.” So, for more active women with a threshold of 30 grams of protein at each meal you want 90 to 120 grams of carbs in that meal as well. What does that look like? Carb counts of some high quality carb choices: 1 cup cooked oatmeal 27 grams 1 cup of frozen berries? 21 grams Medium apple 25 grams 1 medium sweet potato 27 grams Banana 27 grams 1 cup Chili 23.5 carbs 1 cup butternut squash soup 23 1 slice of pumpkin pie 46 grams If you don’t repair & replenish your protein & carb stores during the window (0-2 hours with sweet spot at 60-90 minutes) you’ll be more tired the next day, find next workouts harder – though less effective, dead legs, etc). Sample meals during one day and carb count: Smoothie with half a banana and 1 cup of blueberries 34.5 1.5 cups of chili and an apple 60.25 Sweet potato and berries for dinner 38.0 132.75 Falls short of even the lowest need for carbohydrates (182gm) for a 130 lb woman. If you’re increasing training levels, eating during activity will help. (Long bike rides, long hikes) That isn’t accounted for in the example. What’s your Energy Availability? Fat Free Mass = your muscle weight only Example: 130 lbs, 54 lbs of muscle mass Dietary energy intake (kcal) – Exercise energy expenditure (kcal) divided by Fat Free Mass (kg) For Example (2000 calories is easy math- just as example) 2000 kcals/day – and expend 250 kcals in 30-minute HIIT divided by 24.5 kg (54 lbs divided by 2.2) Please note: in the actual podcast and on the cheat sheet there is a (major) error) Apologies for the oversight! ***CORRECTION to original post: 54 DIVIDED by 2.2 = kgs = 71 is my Energy Availability (EA) gms/kg body weight Your Calculation: Kcals in a day: ___________ - Exercise energy Expended (use a tracker or online estimate) Lean Muscle mass kg _______ (lbs x 2.2) = ________________ gms/kg bodyweight What's true: <30 -45 is considered low energy availability. So, Houston, do you have a problem? What did you learn? Flip: Do Not use an online tracker to estimate your micros, as there is no consideration of your hormonal signs and symptoms. Definitely don't use this number daily. In 37 years I've witness college students to 70-year old women become so obsessed they ignore the obvious - the way they feel, sleep, love, enjoy life as signs of health, and think that feeling like crap on the way to a goal will somehow magically make them happy when they reach it. (They rarely reach it, but when they do? The maintenance requires more exercise and fewer calories). That math does not equate to health. The opposite has proven true every time. Reliance on counting calories in and out daily usually results in weight regain (beyond what was lost), adrenal issues, and abandonment by people and of things they used to love doing. Ramifications of Eating Too Little while exercising more intensely: Done for a long period of time, performance will suffer. The body will choose to break down muscle for energy (and not fat, because that is far more difficult to do). Women who are already good at using Free Fatty Acids (FFA) for fuel don’t need to do endurance exercise AND they don’t want to be in a huge calorie deficit if they’re active regularly. That’s especially true if you sway to the loving exercise and overdoing it side of the continuum. You can’t stay here for extended periods of time and get long term results. While you may experience results short term, you’ve got to return to higher calorie (high quality) intake with adequate protein and carbohydrates to sustain results. Female Athlete Triad When this happens in younger women we refer to it as the Female Athlete Triad. It’s true of exercise enthusiasts as much as athletes. In order to reduce body fat and weight to achieve some societal expectation of athleticism, or perception lower weight will improve performance, athletes diet and menstrual disorders result. In midlife the same endocrine/hormone disruption occurs, it just isn’t evidenced if you’re not cycling regularly or at all. The diet you’re using to lose weight is potentially keeping you fat and tired. Bottomline: Eating too little can cause weight loss resistance and a cascade of other issues including thyroid disfunction and inability to gain or maintain lean muscle. You may be able to gain strength. But ultimately performance will suffer. (If you’re an athlete you’ll see this sooner, but even an intentional exerciser is an athlete will find she no longer feels good after workouts or has more energy from workouts; she has less). She may default to caffeine and or sugar cravings, feeling always (or never) hungry. Ultimately, if you need to lose weight, you will if you’re eating and exercising in a way to reduce inflammation, avoid cortisol increases, and you fuel your exercise with protein, carbohydrates, and veggies (supporting micronutrients and alkalinity). If you aren’t losing weight, it’s time to check in with your macronutrients and reconcile what you think is happening, what is happening, and what needs to happen. At some point, you can’t continue to reduce the number of meals you eat, the amount of calories you consume, the amount of micronutrients you provide your body and still expect to optimize the stress of exercise for weight loss. You’ll instead be slowing your metabolism with one foot on the gas and the other on the brake. References: Wasserfurth P, Palmowski J, Hahn A, Krüger K. Reasons for and Consequences of Low Energy Availability in Female and Male Athletes: Social Environment, Adaptations, and Prevention. Sports Med Open . 2020;6(1):44. Published 2020 Sep 10. doi:10.1186/s40798-020-00275-6 Slater J, Brown R, McLay-Cooke R, Black K. Low Energy Availability in Exercising Women: Historical Perspectives and Future Directions. Sports Med. 2017 Feb;47(2):207-220. doi: 10.1007/s40279-016-0583-0. PMID: 27430502. This episode follows a recent one you might like: It’s more than about how much protein Dr. Gabrielle Lyon interview Another stellar resource for you: Betty Rocker interview with Dr. Stacy Sims Handout: https://www.flippingfifty.com/eatenough Resources: Flipping50 Café membership https://www.flippingfifty.com/cafe Stronger: Tone & Define https://www.flippingfifty.com/getstronger Jan 2021 Virtual Retreat https://www.flippingfifty.com/2022-vretreat The Ultimate Smoothie Guide

Nov 23, 2021

The Flipping50 membership is a labor of love in response to frustrations I heard for years with my own private clients and the hundreds of women in midlife training with staff members, then later the thousands of women I know weren’t wrong when they said, “I’m not settling” and “I’m not going to listen to a young male (or female trainer) tell me that I must be cheating or to stick with it even if I feel like crap.” Women in menopause and beyond if nothing else are not afraid to speak their mind, and not willing to put up with something that is not working and doesn’t make sense. As I release this episode, the Flipping50 membership is open and it’s the best time of the year to take advantage of a special Black Friday Event. The special, just like this episode will end and come down. Black Friday Flipping50 Membership We’ll open at the end of the year, but now for a special opportunity like this. I’ll share the details at the end but first I want to answer the questions that are most frequently asked about joining. In a follow up episode I’m answering the most frequently misunderstood science about menopause fitness that you may also want to tune in for while you’re cooking or traveling this week. Will I have access to every Flipping50 program or have to buy more once I’m a member? What programs do I have access to? What equipment do I need to do the exercises at home? What if I have bad knees? Do I need any special technology? I’m not very tech savvy. Do I need to have a Facebook account? Should I have done another program before joining the Café? I’ve been active for years, will this be challenging enough for me? Why would I join when there are all kinds of free videos on YouTube? How often do I get to meet with you, Debra? https://www.flippingfifty.com/cafe $80 off the annual membership 6 12-week strength training sessions Core, yoga, pilates, HIIT Monthly master class Monthly challenge New recipes monthly Live with me 2x a month Metabolism Makeover Course ($699) Exercise Exercise nutrition Sleep Stress Understanding hormones Muscle Protein synthesis Virtual Retreat Jan 8 (Value $197) Strength training + cheat sheets Core + cheat sheet Hormones 101 & 201 with cheat sheet Yoga session There you have it, all the answers to the most-asked questions about membership itself and the benefits. So, here’s the scoop on the special, you’ll save an additional $80 off annual membership (already a significant $139 savings compared to monthly rates. So you’re saving $219 compared to a regular monthly membership. PLUS, right now you’ll be automatically gifted the Metabolism Makeover course (value $699) and the Flipping 50 Virtual Retreat January 8 (value $197). Tune in later this week for the science episode and one other special gift for you, as I open up and share my personal journey through the loss of my mom and her last few months. If I’ve missed a question, please share it with me below the show notes at Flippingfifty.com/Flipping50-membership

Nov 19, 2021

This Flipping 50 Insider question comes from Joy who asks about any difference between post menopause fitness and menopause fitness recommendations. She wrote: I’ve been following Flipping 50 for some time and enjoy it! One question, do the same rules apply to post menopause (66) as to menopause? Thanks! -Joy The easy, short answer, is yes they do. Menopause fitness rules (we prefer formula, as in After 50 Fitness Formula™) do apply to post menopause fitness. If anything, in post menopause you have a little more latitude and will be supported by: Increased amounts of low-to-moderate activity And you’ll also have greater increased urgency in need for: high intensity interval training reaching muscle fatigue adequate protein sleep The reasons for that may or may not be obvious so I don’t want to skip over them assuming you’ve got this. The greatest volatility in hormones occurs during perimenopause for the majority of women. (Though this isn’t an “always” rule. It may not apply to you). Because of this, during perimenopause there can be a greater frequency of symptoms including: Fatigue Insomnia Weight gain Bloating Constipation Brain fog As well as others, but these are the most likely to influence exercise negatively So, adding “more” exercise even if it is low-to-moderate exercise during perimenopause could simply add more stress and take you in the opposite direction from your goal. Any “rules” only apply as if you follow a blueprint that you can personalize. You’re not following a rigid plan that ignores the data your body gives you. That’s simply reverting back to exercise programs designed for everyone. You’ve never needed exercise intensity more in your life than now. These are key: High intensity interval training Strength training to muscular fatigue Reaction skill types of movement Mobility Low-to-moderate movement Resources: You Still Got It, Girl strength videos , with the option to add Fast Twitch Interval Videos to it Muscles in Minutes strength videos with the option to add Boxing videos and mobility videos to that For being a podcast listener, you can use this code for a limited time to use or share with a friend for 15% off either of these options. 15podcast [not combinable with other specials/not applicable to sale items. Exp. 12-31-21]

Nov 16, 2021

10 Years of increased physical activity (exercise) AFTER MIDLIFE can reduce mortality rate by 32% Publication: British Medical Journal Subjects: 2205 50 yr-olds in 1970-73 What: Re-examined at age 60, 70, 77, and 82 Results: After an increase in physical activity, subjects could not be distinguished [on the basis of differences in cardiovascular risk factor profile] from those who had always had high activity. The value of increasing activity rates was similar to that associated with stopping smoking compared to continued smoking. Message: It’s never too late! Prove-It-to-Me-Girl? Source: Byberg L, Melhus H, Gedeborg R, et al. Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort. BMJ . 2009;338:b688. Published 2009 Mar 5. doi:10.1136/bmj.b688 Exercise fountain of youth? It depends. Yes, Exercise can turn back the clock. And then there are some details you can’t ignore. A 2019 study in Aging offers proof you’ve got to eat to win. I’ve shared numerous studies here, blogs, and podcasts (link in bio) about ability to reverse 179 genes associated with aging, reverse mortality rate as you age, and so much more with an “it’s never too late message.” Yet, there’s this little detail. Lifting weights (properly to muscle fatigue), is ONE STEP. You must have the presence of adequate protein to carry out the mission of younger, stronger, leaner. A comparison of low protein after resistance training vs high protein after training found that without high protein, there was no “reverse aging” effect in the muscle. “Regeneration of muscle occurs only with high protein availability after resistance exercise.” For older adults, the amount of protein required to hit the “high protein” threshold, increases. That little bit of cottage cheese or yogurt after, although yes, have protein in them: it’s not HIGH ENOUGH alone. [And remember, dairy may increase inflammation instead of halting it – the goal of the protein- and sabotage your results] Source: Yang C, Jiao Y, Wei B, et al. Aged cells in human skeletal muscle after resistance exercise [published correction appears in Aging (Albany NY). 2019 Sep 24;11(18):8035]. Aging (Albany NY) . 2018;10(6):1356-1365. doi:10.18632/aging.101472 Resources: Flipping50 Insiders

Nov 12, 2021

Susan from our Flipping50 Insiders group on Facebook asks a question about lowering cortisol levels and I respond in this episode. Who You Ask for Advice Matters Be sure when asking in a group where you don’t know the experience, expertise of the responders (and they don’t know if they have enough information to respond back to you) that you filter the information very selectively. You put yourself at risk if you treat everything you hear from strangers as a round-up of good ideas. If you have a specific problem, unique background, it makes sense to get a specific recommendation made by consideration of history, status now, and relationship with an expert you trust. Just a bit more: I want to point out – and be sure you understand all is said with respect – we want to be careful simply asking in a group for random suggestions without fully knowing the background, depth of the knowledge of contributors, or certainly any responder has all the information they need to respond, can lead you to faulty information. There are two things I’ll address in this short episode: Lowering cortisol levels and improving sleep Asking the right question (of the right people) Member of the Flipping50 Insider’s group? Here’s how to access or join this free group. Looking for support with sleep yourself? Or want a more wholistic approach to stress from all sources? Here’s how best to 1) use a group, and to 2) ask a question, as well as 3) my response to Susan about lowering cortisol levels Question: Anyone have any advice for lowering cortisol levels? I have taken Debra’s advice and have replaced her recommended workouts for yoga/Pilates/walking, etc. I'm up every night 2-3 hours and know I have elevated cortisol levels from stress. I think I am an HSP (highly sensitive person) and have struggled in the past to lower my c. even though the stressor is long gone. I've tried every OTC sleep aid imaginable - both supplement/herb/etc. I was hoping not to have to get an Rx for this, but I am getting discouraged and am chomping at the bit to get back to regular workouts. Any thoughts appreciated. Thank you!! - Susan Answer: I don't have enough information here about your current habits to offer any suggestions. So, it is very important for anyone commenting to realize this is not the best way to reach a solution for an individual. What we might get is simply a roundup of other people’s random knowledge from a wide variety of sources, some credible and some not. A trained health coach will often answer your question with a question. Someone who’s not a health coach will respond only with an answer, that may or may not be right for you. Information Qualified Health Coaches Need Before Reponding: 1) your daily habits 2) what you've tried - and whether that has been systematic and sequential and with adjustments until ruled out 3) are you open to hormone supplementation? in which case testing would help because you’ll know what you want to do with the information 4) what time is the waking? liver activity occurs 1-3am, and if the waking is correlated, may indicate that you need support for your liver with dietary changes and some select supplements you may want to consider 5) it also can mean low blood sugar issues are occurring. Is Lowering Cortisol Levels the Right Question? So, your question seems to be about cortisol- but have you tested the cortisol? Do you know that's the issue for sure, and the only issue? Low progesterone, low pregnenolone, magnesium deficiency, inadequate carbohydrate at dinner, a need to support liver function (a few things do this), as well as your sleep hygiene could be the reason. You want to get sleep, but the first question you have to ask is, what is the cause of the sleep problem, before going to the sleep solutions. It’s important to ask the right questions. Random actions get random results. So, let’s make sure you put together a plan of action that gets you specific answers to the right questions. But it can be dangerous or a waste of time to ask for random suggestions from anyone who does not know you, your daily habits, your history. Once you have shared that information with a health coach you've established a relationship with (when you have an ongoing problem this is the best way to deal with it). You need to look at whether you need to: reduce cortisol levels so you can go to sleep your cortisol levels are off because you can’t sleep cortisol is your root cause problem or it’s something else Solve the Problem: Identify what the problem and question really are confirm the true root cause of the problem establish a plan know what you are open to as possible solutions. There’s random searching on GOOGLE and YouTube. Then there’s joining a group and asking a lot of people similar to you having similar problems what they’ve tried (unsuccessfully or successfully) that also isn’t a very targeted way to reach an answer for your personal needs. I’ve joined many forums for menopause women and some I can barely stand because the information and questions there are so disturbing to me! It’s what often is referred to as the blind leading the blind. Be sure if you have a problem, you identify the best question to ask, then ask an expert, rather than someone in the same spot as you are. For personal answers you may need to establish a client-coach relationship. Health & Fitness Coaches If you’re listening and you’re a health coach or trainer, I highly encourage you to join our Fitness & Health pros tips so you get content that can directly support your business. No one does it alone. Growing a business takes a village and collaboration. You will go further, faster, when you have a plan. You’re far more likely to take action when you know which steps matter. Spinning your wheels doesn’t help anyone or your business. Join that list by learning more aboutcoaching midlife women here. Flipping 50? And not in our members area or a program yet? Learn how to be first in line when we open here! Resources: Sleep Yourself Skinny 14 Days to Stress Less Flipping 50’s Holiday Gift Guide 2021

Nov 9, 2021

It’s not just about how much protein. It’s about what kind, when, and what phase of life or training you’re in that could increase your protein need. In this episode, how much protein and when you need it as a woman in menopause. It’s still not clear for many so I’m going to attempt to clarify this for you again. We also struggle internally! Cover the wide controversy and reason you still question protein needs Dissolve the biggest challenge you may be have in your mind How much protein do you need? RDAs say .8g/kg body weight or .3 per pound Significant body of research disagreeing and contesting that this recommendation is far too low for good health, particularly in aging population Protein research says 1.4 to 1.5g/kg body weight (about 120-130 a day) Per meal requirements at least 30 gm per meal – a per meal dose Who needs more protein? Weight loss attempt/dieters “Whenever you’re talking about weight loss, you should always base protein needs on body weight, not percentage of calories,” says Donald Layman, PhD, professor emeritus of nutrition at the University of Illinois. “Percentage of calories is very misleading. Drop your calories and protein can easily dip below minimum levels. Keep the amount of protein the same and it can be considered high protein on one diet and low protein on another, yet it’s still the same amount of protein.” Breakdown that occurs with dieting or sensing starvation occurs 50/50, that is about 50% muscle and 50% fat to survive. Dieting on a high-carb diet like the food guide pyramid you’d breakdown 35% lean tissue and 65% fat. If you go on a high protein diet your muscle tissue breakdown drops to 20% while fat breakdown increases to 80%. Add the right dose of exercise and recovery and you get less than 10% muscle breakdown. So suggestions for boosting your fat breakdown and reducing muscle breakdown during weight loss effort: Watch your percent body fat and the amount of lean muscle mass. Don’t drive yourself crazy. Weigh and record once a week. Then look closely at your muscle, fat, and habits if you’re not reaching your goals: Are you getting the required amount of protein daily? Do you need more protein at meals? Support from protein powder, or an amino acid supplement? Do you reach muscle fatigue during every set of exercise twice a week? Do you have enough exercise volume – 3 sets of exercises for major muscle groups? Are you allowing enough recovery between resistance training exercise? In most weight loss groups where there is exercise – where walking, walking and Pilates, or strength training, only subjects with resistance training held on to lean muscle mass and experienced least amount of losses. It takes both high protein and resistance training. Especially as you age. ** High carb is basically RDA standards, High protein is only perception and based on if you reduce calories but keep the amount of protein you eat similar. Older adults (over 65 significantly at risk for sarcopenia) Injured or ill Inactive adults (need high protein nutrient dense even more than active) Under stress (losing weight is a stress) Type 2 diabetes Osteoporosis Obese Why do older adults need more protein? Reduced muscle protein synthesis Potential reduced activity (resistance training stimulates muscle protein synthesis) More easily in a catabolic state (women in menopause with less estrogen and more susceptible to negative effects of stress) Osteoporosis Sarcopenia (#1 reason for frailty is this significant loss of muscle and strength that occurs with aging unless mitigated) When do you want your protein? When you've established how much protein, the question is when? Evenly distributed throughout the day (not all at once) Positive protein balance only lasts for about 4 hours after eating. Bookending strength training workouts Higher for 24 hours after strenuous exercise Studies show ingesting protein before workouts increases energy expenditure after workouts (so as well as boosting strength and lean muscle it supports fat loss) How much can your body absorb at one time? About 15 grams of essential amino acids or 30 grams of protein per meal minimum (to stimulate muscle building) Can’t handle more than 50g What makes a protein high quality? It's not just how much but what kind of protein you need. Higher essential amino acid profile (you have to eat less of it to attain the same results – meaning a if you eat low quality sources like those from plant foods – you have to consume overall more calories, more carbohydrates, or more fat) Ease of protein digestibility More creatine (for muscle, mental benefits) – very low in plant 3-9 for seniors – higher levels 9 grams per day Greater anabolic response Supports positive nitrate balance (note below) The value of RDA for older adults is debated since its establishment was based on nitrogen balance studies. It doesn’t offer specific recommendations for older adults, who seem to need higher intakes of protein to maintain metabolic homeostasis. The nitrogen balance method is based on the fact that proteins are fundamentally composed of nitrogen, which, after being metabolized through transamination and deamination reactions, is mainly excreted in the urine and, in smaller quantities, in the feces and skin. According to this paradigm, when nitrogen intake exceeds its losses, a positive balance is achieved, which favors Muscle Protein Synthesis. On the other hand, a greater excretion of nitrogen defines a condition of negative nitrogen balance, which puts you in a catabolic state. Suspected the current RDA is insufficient to prevent muscle atrophy in older adults because it’s insufficient to put you in a positive nitrate balance. What are the highest quality food proteins?Organ meats Wild meat (bison, elk, venison, etc) Pork Eggs Why do certain proteins in midlife cause women digestive? Change in hormones causes change in gut biome Reduced stomach acid and enzymes Leaky gut - permeability Dairy (including whey) Eggs Soy Why not whey? Insulin sensitivity if you’re using it for meal replacement Skin issues and food sensitivities (seen with gas, bloating, increased inflammation) Poorly produced Other ingredients Isn’t filling (because its rapidly absorbed) Why not just collagen? When you're looking at your collagen and counting that in your daily total, it isn't included in your "how much protein" for lean muscle and body composition improvements." It isn’t a complete protein. Collagen does not have a great enough amino acid protein. It’s wonderful for hair, skin, and nails. If given the right collagen strain (there are 5) it can benefit gut health. The essential amino acids (9) and then there are 3 that are BCAAs and one that seems to have the greatest impact which is leucine. You want about 2.5 grams of leucine per meal. Taking BCAAs alone doesn’t help. You need all the essential amino acids. What’s the problem with plant proteins? The number of carbs and calories consumed to reach protein quota (problem creating a calorie deficit) Carb sensitivity is common for midlife women Satiety can’t be attained (fullness before reaching protein levels but not satiety) What is Protein Theory”? Signal to eat more protein, or eat more, until your body has reached adequate protein levels What if you can’t possibly eat enough protein? Food, protein shakes, and if still not then, boost your protein synthesis with amino acid supplements for high protein boost, the satiety, sleep aid, without the calories. But you also don’t achieve the same dietary micronutrient boost from high-quality protein sources. Example of Combining dietary protein with amino acid supplements You eat a protein – half is essential amino acid (that’s if it’s high quality – but may not be true for lower quality proteins) Amino acid supplements – not “technically” protein For instance eating 90 grams of dietary protein then adding AAs 20 = 110 grams of protein But the supplements… it’s 100% amino acids 20 grams of protein So you are getting a richer essential amino acid content. However, yes, eat whole foods that support all your micronutrient needs! The equivalent of what would be true for 40 grams of protein. How can you get more protein without tons more calories/plant-based diet? Amino acid supplements (see below if you're ready to try) What if I can’t digest protein very well? (many older adults can’t due to reduced stomach acid & enzymes) Digestive enzymes (Betaine HCL) How much protein at breakfast(and what)? Yes, it’s ideal to break your fast before you workout at high intensity Not nothing, not coffee, and not high carbs: not even oatmeal The question of Kidney function Only for those with existing renal disease (eg. Those with diabetes at increased risk) a high protein diet may not be appropriate. Resources mentioned in this episode: Flipping50 Protein Debra’s choice for Amino Acid supplements Smoothie Recipes The Ultimate Smoothie Guide for Women in Menopause References: https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf Courtney-Martin G. False equivalence or fake news: is a peanut really an egg? The Journal of Nutrition , Volume 151, Issue 5, May 2021, Pages 1055–1056, https://doi.org/10.1093/jn/nxab051 . Coelho-Junior HJ, Marzetti E, Picca A, Cesari M, Uchida MC, Calvani R. Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing. Nutrients . 2020;12(10):2915. Published 2020 Sep 23. doi:10.3390/nu12102915 Layman DK. Dietary Guidelines should reflect new understandings about adult protein needs. Nutr Metab (Lond) . 2009;6:12. Layman DK, Evans EM, Erickson D, Seyler J, Weber J, Bagshaw D, Griel A, Psota T, Kris-Etherton P. A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults. J Nutr. 2009 Mar;139(3):514-21. doi: 10.3945/jn.108.099440. Epub 2009 Jan 21. PMID: 19158228. Paddon-Jones D, Westman E, Mattes RD, et al. Protein, weight management, and satiety. Am J Clin Nutr . 2008; 87(5):1558S-1561S. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr . 2008:87(5):1562S-1566S Park S, Church DD, Schutzler WE, Azhar G, Il-Young K, Ferrando AA, Wolfe RR. Metabolic Evaluation of the Dietary Guidelines’ Ounce Equivalents of Protein Food Sources in Young Adults: A Randomized Controlled Trial. The Journal of Nutrition , Volume 151, Issue 5, May 2021, Pages 1190–1196, https://doi.org/10.1093/jn/nxaa401 . Other Episodes You may like: Guest interview with Dr Gabrielle Lyons Guest interview with Douglas Paddon-Jones, PhD Guest interview with Stuart Philips, PhD How I use Amino Acids to reach Daily Protein goals 5 Day Flip!

Nov 2, 2021

Fat burning during exercise sounds great right? Unless you’re burning in menopause hell to get it. This episode unpacks the science of pros and cons of caffeine before, during and after menopause and before your workout. If it’s that time of year when temps are dropping, the mornings are cool and a fire sounds nice, for some of us it can also be tempting to indulge in hot drinks. Doesn’t it sound cozy to spend an extra hour with one more mug in the morning, or meet a friend for coffee and a catch up? And isn’t it tempting to hop in that line at Starbucks while you’re waiting at the airport for the flight. (or is that just me?) What We’ve Known: It’s well-known that too much caffeine is not ideal for jitters or cortisol. It’s also well-known that caffeine is an ergogenic aid. That is, it offers support for endurance in exercise and boosts fat burning during exercise. Caffeine also has effects on focus. Just the right amount can be good. Yet, caffeine has negative effects on women in menopause. Especially if you suffer from hot flashes or night sweats, consider this. Hot Flashes & Night Sweats A 2014 study published in Menopause Journal (2015) looked at 1800 women. They found caffeine is associated with hot flashes and night sweats post menopause. Caffeine was associated with more mental clarity or cognition pre-menopause. As you might guess the participants weren’t asked to increase caffeine intake or take an inordinate amount of it. One additional point of consideration, in this case they looked only at caffeine intake. Not at whether it was a hot liquid – as in a hot coffee or tea, or an iced latte or coffee. They also don’t include whether the coffees were doctored up with dairy or sugar products which could also affect your response to it. While you’re conditioned by the time you reach menopause to turn to caffeine for support with brain fog, memory, or focus, it could also trigger hot flashes. The caffeine and hot liquids both tend to increase symptoms. Stable Blood sugar levels tend to decrease occurrence of hot flashes. How do you stabilize your blood sugar? Reduce consumption of food and drinks that metabolize as sugar. Increase foods like avocado, and cinnamon – naturally known to support blood sugar stabilization. Last, increase your fiber intake. And of course, exercise. Strength training regularly supports blood sugar stabilization. If you’re pre-diabetic or diabetic, strength training and other forms of exercise should be a part of your health habits. My Caffeine Fix My go- to has become Matcha for a caffeine boost with less jitters, anxiety response. It tends to have the perfect blend of alert and calming effect due to something called L-theanine. I use Pique Tea matcha – link in bio because of it’s quadruple screening. There are tons of matcha brands on the market, not all created equal. It’s a product grown in the shade and not regulated so it’s up to you to choose. Those products that say organic are not necessarily so. If you do it every day, from the lotion you use the laundry you use for washing sheets you sleep on and clothes you wear all day, everything you do regularly matters more. You are getting some caffeine. There’s not none. But there is less. So the boost of L-theanine for focus with a small amount of caffeine seems to be a good combination before a project, a writing session, or anything that requires full-on focus. Another culprit of hot flashes, night sweats, and weight gain is sugar. Anything that metabolizes as sugar is not your friend. That is wine, or other alcohol, processed foods, in addition to the obvious desserts, and leftover holiday candy. Fat Burning Boost During Exercise? As for fat burning effects of caffeine, a little bit in your system about 30 minutes before a workout can boost fat oxidation. That is, will spare the use of carbohydrates and increase the use of fat as fuel. Good news if you’re reducing your carbohydrate intake, mind you I didn’t say eliminate. Though the study looked at men, and results showed it worked both in morning and afternoon workouts, it’s important as any-stage menopause female you realize the risk of late day high intensity exercise is poor sleep. I shared the benefits of matcha before a workout 5 or 6 years ago. How’s boosting fat burning by up to 29% after interval training sound? Bottom line: If you’re suffering from hot flashes & night sweats, know that your caffeine consumption may be a part. You may be able to have some, just not as much. If you are pre-menopause, struggling with focus or just have a speech to write and need to dial in, a little caffeine might help. Again though, overdoing it won’t give you more focus. Before a workout is a great time to schedule that caffeine. Both should happen in the morning anyway if you’re doing them, to keep the balance with interfering least with your sleep and boost your fat burning potential most. Other episodes you might like: Pregnenolone Steal Boost Your Fat Burn By 29% Resources Mentioned in this Episode: Matcha I love (and trust) References: https://pubmed.ncbi.nlm.nih.gov/25051286/ https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00400-6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2765999/

Oct 29, 2021

There are so many more than 5 benefits of strength training. But If you just even need a reminder today, you need to stick your toe in the water, or you need to be reminded that cardio does NONE of these either at all or as effectively...here you go. 5 Benefits of Strength Training After 50: Accelerated Fat Loss (belly fat) Improved Bone Health Mitochondrial Health Brain & Mood Health Reverse Aging Effects on DNA Fat Loss Want insurance you won’t gain weight, total fat, and belly fat with age? Strength training. Following post menopausal women for 6 years, those that had the greatest consistency with strength training (more details below) maintained weight, total and regional (belly) fat. Those with no resistance training gained significant weight, total and trunk fat over 6 years post menopause. For menopausal women the best ways to combat belly fat (in addition to attention to WHAT and WHEN you’re eating) is a weekly workout schedule that includes strength training and interval training. Strength train to muscle fatigue in each set. Reach breathlessness in your interval training. Volume for strength training should come from the sets and repetitions not from the frequency of lifting. (Increased lifting frequency reduces the recovery time and tends to decrease overall intensity. Split routines get 8x fewer results than a total body workout). Bone Health Increasing bone density post menopause was once thought not possible. In part, however, this may have been due to the very conservative nature of the strength training performed. At best, bone losses were slowed or halted, and even then did create positive change. Imagine, losing 1-2% bone density a year, and then not losing any. That is significant change. Now, more recent studies that combine dietary changes with adequate weight training stimulus have been proven to increase bone density in post menopausal women. The gap in research is clear, though. Some protocols DO NOT WORK to increase or positively protect bone health. Work with an expert in osteoporosis, a Medical Exercise Specialist, and someone who has done the research, is willing to show it to you (as in a list of references and multiple citings). Mitochondrial Health Those powerhouses of energy production, called mitochondria slow in production as a natural part of aging. That is important for many tissues in the body and body function, not just muscle. However, mitochondrial aging can be reversed and or prevented with proper intensity exercise. Both high load and low load resistance training done to muscular fatigue are beneficial for mitochondria health. Again, the solution is not a mild walk every day, but some vigorous and intense exercise, consisting of both resistance training and exercise to breathlessness. Brain & Mood Health Exercise has long been a mood booster for many. It’s also supportive of decreasing signs and symptoms of depression and anxiety, as well as increasing function of the hippocampus (aka, memory central). Resistance training along with cardiovascular training helps problem solving skills and creativity as well. Antiaging Effects on DNA Just twice weekly strength training for 6 months positively influences the expression of 179 genes associated in aging. As a woman in the second half of life, you want to be all over that. I’ve shared this research many times. It’s one of my absolute favorite studies to quote. Shout it from the mountain tops! What are you doing that you couldn’t do twice weekly strength training workouts? This phenomenon of reversing aging is also closely related to improvements in mitochondria function with aging. What is “Strength Training?” Falling under that large umbrella of resistance training, strength training and weight training specifically refer to use of weights as additional load. Body weight training, tubing and bands, even use of water exercise are other ways to use resistance. The key is finding a way to strength train that enables you to safely do more pulling exercises than pushing exercises and harness the metabolism boosting value of reaching fatigue with the major muscles of the lower body. Strength training after 50 comes with dual goals of getting benefits while reducing risks. Compare, say a Pilates session with a session using dumbbells that result in muscular fatigue in each set. The muscle strength, bone health, metabolism benefits of the strength training surpass that of Pilates exercise. Where to begin? Start strength training after 50 with a solid foundation of basic movements (push, pull, squat and hinge exercises). Use slightly higher in repetitions (15-20 or even up to 25 repetitions depending on your condition). You can use dumbbells at home, or at the gym. You can use machine weights. You will need a bar or equipment of some kind to do pulling or hinging movement against resistance. I prefer use of an assortment of dumbbells, kettle bell and weighted vest for home workouts. Strength Training After 50 Programs you might like: You Still Got It, Girl! Videos STRONGER A Quick start Other Episodes/Posts You Might Like: 4 Short Workouts That work 20 Reasons Strength Training Should Be Mandatory Over 50 8 Strength Training Mistakes Wasting Time (and How to Fix Them) References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892016/ https://www.frontiersin.org/articles/10.3389/fphys.2020.00652/full https://www.frontiersin.org/articles/10.3389/fphys.2017.00713/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896469/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ Was this helpful? One way you can thank me and keep content coming is by sharing this on your social media timelines. Another is adding a comment, or by joining our Facebook Insiders list. For more information or a quick start to an exercise program if you’ve not been exercising recently, try my “5 Day Flip.”

Oct 26, 2021

Too busy to exercise? I’ve got your quick-fix workouts to satisfy your desire for tone, strength, and metabolism right here. Think it takes an hour for effective exercise? Think again! Here’s 4 of my all-time favorite ways to get a strength workout in anything from 30 minutes to as little as 10. Good news. First, doing longer and more isn’t actually hormone balancing. Your long, drawn out, workouts probably sabotage more than support hormones. And remember, hormones, after all, that determine if you store or burn fat. A tired and drained body can’t lose fat. Second, if you use heavier weights – which your metabolism and bones will thank you for – it takes fewer repetitions. How long can it take to do 5 repetitions? These are my go-to workout solutions to … no time to workout. And sister, we’re talking strength training above all else. Sure, there’s yoga, Pilates, and barre. There’s walking, spinning, and running. When you strip away all the options that are less crucial to your survival and optimal aging, it’s easy. These remain: intervals, stretching and strength. But the greatest of these is strength. It’s not Corinthians. It’s Flipping50. DROP SETS This is also something I refer to as monster sets. It is in fact a monster! You would find the heaviest weight you can lift to fatigue in 15 repetitions. Every set you’ll do will have 15 repetitions. You will complete a set, drop or reduce the weight, and immediately complete another set. You’ll do it at least 4 times. I frequently use this strategy when I’m busy and barely have time to complete a workout. I’ll do it with a squat, and chest press, and a pull like a bent over row. I can complete a short volume-inclusive workout (strange to put those in one sentence for most!) in 15 minutes or less. Yet, no more than once a week do you want to use it. A variety of stimuli is important. So, let’s explore the other three options here. SUPER SETS Alternating exercises of opposing muscle groups or of body parts is extremely beneficial for energy expenditure. Here are three examples: Chest and a Back exercise An upper body and a lower body exercise A chest and a triceps exercise TRI SETS Choose three exercises and complete them in a circuit 2, 3 or 4 times. I do a 3 x 3 with major muscle groups choosing a push, a pull, and a lower body exercise. It’s a 10-minute workout. If I have a little more time, I will add a 4th exercise, often core, so that there is ample time to recover. CIRCUITS Choose 8-10 (or fewer) major muscle group exercises. Sequence them so that you have 2 minutes rest before using the same muscle groups again. Perform each using a combination of repetition range and weight that takes you to muscle fatigue. It’s almost always best to perform to muscle fatigue if you’re a woman in menopause after: Muscle strength Lean muscle for metabolism boosting Bone density (lower rep range) Complete the circuit 2, 3, or 4 times. Take little rest between exercises, meaning move quickly and efficiently then, but take your time and don’t let momentum take over during the exercises. This makes circuit training very different from many bootcamp style classes where you’re just moving in a frenzy. The idea here too is not to boost overall metabolism for the duration of the workout. It is to boost metabolism long term by reaching muscular fatigue with overload to the muscle that changes your metabolism more permanently. (Albiet, yes you have to continue to strength train to enjoy the metabolism benefits. If you stop strength training you will lose muscle). TIME EFFICIENT EXERCISE WILL: Reduce rest time between exercises (no, there’s not time to scroll the phone, babe) Maintain the recovery of a muscle group before using it again Reach muscular fatigue The idea is REDUCE IDLE REST time, get the volume and the intensity you need, AND still ALLOW RECOVERY for muscle groups by STRATEGIC EXERCISE SEQUENCING. There you have it. These workouts are the substance of my existence… and my body composition that’s remained the same since I was 26. Look it’s not about time. It’s what you do with the time that matters. Except that spending too much time exercising… will definitely backfire on you. There’s that. Adrenal fatigue in midlife is a real concern and it's common. Resources Mentioned in this Episode: 28-Day Kickstart (last time offered in Nov 2021) Muscles in Minutes 5 Day Flip

Oct 19, 2021

Is offsetting bone losses in menopause with high impact safe? Is it recommended? Aren’t you more prone to fractures? This episode explores the recent research in honor of Menopause Awareness Month (and Osteoporosis Day October 20, 2021). If you’re trying to prevent, if you’ve been diagnosed, or if you’ve got younger women in your life who need this information NOW to be better prepared than we could have known to be… this is for you. Episode sponsor: Flipping50 Fitness Specialist (learn more here about how to become one and grow a successful business while you do it) Bone Losses in Menopause Average bone loss is 1.5% per year for the spine and 1.1% - 1.4% for the femoral neck in the first 4-5 years post menopause. Losses slow slightly after this and then increase again in latter decades. Just 6 months into the pandemic research began to emerge about the long-term health effects of short-term muscle loss. The possible devasting disability includes sarcopenia and osteoporosis both, as well as increases in risk of obesity. A combined loss of muscle, strength, bone, with or without increased body fat sets up females specifically for avoidable negative health effects. Osteoporosis & Exercise Exercise is recommended but often with poor and non-specific guidelines for having the most benefit. The purpose of this post is to: Present the continuum of activity results on bone mineral density Present other valuable components of exercise Support prioritization of exercise time for readers Consider a variety of exercises (and non-exercise) interventions and their results Integrating safety Optimal exercise interventions are those favoring a mechanical stimulus on bone both through antigravity loading and the stress exerted on muscles. Two types of activity for osteoporosis prevention and post-diagnosis therapeutic effects: Weight-bearing activities Strength/Resistance exercises What is weight-bearing activity? Defined as any activity one performs on one or more feet. Technically, however it would also include activity weight bearing on the upper body as in a downward facing dog. Where bone density is concerned, there are levels of weight-bearing. Standing in tree pose is weight bearing. Using an elliptical is weight bearing. Neither of those however has any striking force involved as when there is a heel strike in walking. The greater the strike the greater the force to bone. What is resistance exercise? Technically, resistance exercise is anything that provides additional overload to the muscle (and bone) beyond activities of daily living. Resistance exercise includes use of machine and free weights, body weight, tubing, bands, even water exercise or swimming is viewed as resistance training. Each activity falls along a continuum of benefits. As you might guess, use of machine or free weights will surpass swimming or water exercise for bone density benefits. Use of weight training also surpasses benefits from bands and tubing. Though use of bands and tubing may be a first step, an only option depending on access to dumbbells, or machine weights, or support lateral movements unachievable from free-weights alone, the application of heavy resistance is most beneficial and more closely mimics activity of daily life. Of the two activities for osteoporosis prevention and therapeutic effects, strength/resistance exercise have the greatest benefit. This is due to the overload and what is referred to as Minimal Effective Stress (MES). Minimum Effective Stress Walking alone does not improve bone mass. It may have a limited contribution to slowing bone losses . The limit to benefits of walking occurs due to an effect called Minimal Effective Stress. For example, if you walk 2 or 3 miles several times a week, neither walking more days a week or walking 4 or 5 miles offers more bone benefit. You’re already adapted to the stress of your own body weight. What would potentially change or increase bone benefit would be jogging or adding a weighted vest during the walk. (Note: not handheld weights). Similarly, with jogging, once you can jog or run, you don’t get greater benefits by running longer or more frequently. In fact, long distance runners who find low body fat, low body weight, may be at greater risk for low bone density. Older runners who do no resistance training with heavy weight are prone to fractures as much (or more if lower body weight) as general population. It's Not All Bone Strength There is also more than the strength of the bone and of the muscle in consideration of activity. As aforementioned, the balance or stability-enhancing benefit of an activity also plays a part in reducing risk of falls. Where heavy resistance exercise is not possible, lighter weight and balance activities alone will still be beneficial, though not to bone, to improved stability and balance. It’s important that balance is specific to balance practice. Agility, balance and coordination don’t come from strength alone, but must be practiced. For anyone seeking bone density and muscle strength, exercise selection should match those goals. For anyone limited by conditions, injuries, or access, a greater emphasis should be placed on balance and stability, each of which require less equipment. In either case, balance and agility/reaction skills are specific and need to be trained. They aren’t just added benefits from strength training. The Research Women in menopause transition are susceptible to muscle and bone losses that lead to sarcopenia and osteoporosis, respectively. That makes them more prone to falls, fractures, and then increasing bedrest and instability leading to frailty and early death. How Much Muscle is Typically Lost? Traditionally, loss of muscle can be about 8% per decade beginning at age 30. There’s an annual decline in total body LM during 4 to 5 years of the menopausal transition accelerates. The rapid acceleration of losses over a short period of time sets of alarms. If this isn’t countered with sufficient resistance training during that time, or mitigated soon after, it leads to a cascade of events including bone losses. The accelerated losses do slow again after the surge in early post menopause. Yet, in another decade or more they again accelerate to nearly 1% annual decline in leg LM among women between the ages of 70 and 79. Start at the Beginning The early research for exercise in osteoporosis prevention and treatment was conservative. The list of contraindications for those diagnosed with osteoporosis was long or at least limiting. Recent studies however, explore the intensity of exercise that does more than slows bone losses in favor of that which -even after menopause- where once thought game over, bone density can be improved. Conservative Start Early research scared many women who may have been avid exercise enthusiasts with a passion for downhill skiing or golf, into thinking they couldn’t potentially participate any longer. It suggested they suddenly come with a “fragile” label and are resigned to light and safe exercise. One particular study in the Clinical Interventions in Aging journal I’ve spoke of before but bears mentioning as I kick off this section of a review of studies suggests otherwise. Post- diagnosis, there are considerations, and you have unique needs. You can however, and possibly should, find high intensity exercise that will start and wisely progress that includes both high impact weight bearing exercise and high intensity weight training. That is, includes jumping, as well as heavy weight training. A study intended to be 18 months long was cut short by Covid at 13 months when supervision was no longer possible in March 2020, revealed even without getting to the most intense phase of the program, bone density was improved. In addition, compliance was high, injuries were non-existent. 12-month high impact programs Significantly better results were found in women who did high impact exercise and medication and dietary changes than medication and dietary changes alone. High impact- jumping, hopping, explosive movements was safe and effective 24-week aerobic dance programs Another study in Medicine published in 2019 showed 3 times per week high impact exercise with women not taking HRT, improved bone density. Site-Specific Benefits High intensity exercise is a more effective stimulus for lumbar spine BMD than low or moderate intensity, but not femoral neck BMD, however, the latter finding may be due to lack of power in the exercises performed. Additional Proof for High Intensity High Impact for Bone Losses in Menopause A 2020 study published in the International Journal of Behavioral Nutrition and Physical Activity looked at women 65 and older. For them too higher doses of activity and particularly those involving resistance training are significantly more effective. Let’s talk about dose where exercise for bone density is concerned. It’s important to know increasing frequency beyond 2-3 times a week is not the best way to increase volume. The better application of volume is increased amount of resistance, and increased sets. This will result in a decreased number of repetitions. While muscle can benefit from greater repetitions (performed with smaller weights), bone cannot. If you are able to lift heavy (defined as reaching fatigue in 10 or fewer repetitions) you will have the most bone benefits. Recent Research is Most Specific While you may choose to believe that yoga, that pilates, that walking improves bone density, you’ll want to keep this in mind. In a review of literature including 75 articles, published from 1989 to 2019, results were too variable to conclude exercise effects on osteoporosis. This is proof that some protocols DO and some DO NOT benefit bone density. This makes the statement, “something is better than nothing” questionable if you have a specific goal. You can’t do your boyfriend’s, your daughters, or your best friend’s exercise program and expect the specific results you want without checking the match for your priorities. What we need is an exercisematch.com so you can sort through the prolific options and be sure that if your goal is bone density, or weight loss, or reducing arthritic pain, you are doing the right exercise to match this goal and any limitations. Flipping50’s mission is to make this a little easier for you. Other Health Benefits High intensity aerobic activity in a small co-hort of post menopausal women increased HDL, decreased body fat, and improved VO2 (cardiovascular fitness) but did nothing to lean muscle mass. Now, at first glance this is good. At second you might not think entirely. Even with a loss of body fat, because of the decrease in overall weight, metabolism will be lower. Without adjustments in dietary intake ultimately weight regain is likely. A 2018 study in the Journal of Bone Mineral Research employed a protocol of high intensity loads (5 reps to fatigue x 5) for 4 different exercises, including high impact drop jumps. This study too had a high compliance level, one/100 adverse effects (low back spasm), and positive bone density improvements. Yoga Poses for Bone Density Some holes in the yoga study make it difficult to discern if the yoga was exclusively responsible for bone density improvement. There wasn’t enough control in the activity and habits of the participants. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053). At 22, 22, and 24 months, respectively, 72, 81, and 83 of these subjects reported mean gains of 0.048, 0.088, and 0.0003 g/cm2 per month which is the equivalent 1.152 (22 mos) and .0072 (24 mos). Compare to 24 weeks strength training that include 3.1 ± 4.6%. There’s a significant difference both in results. Yoga and Pilates for Bone Density A 2021 study published in PLoS One showed only non-significant results on BMD. Benefits do occur for balance and stability. As a means of risk reduction from fall-related fractures there is value in these activities. What we each need to do is determine what is our realistic time spend and co-create a program based on the most influential exercises for each of our unique goals. It is possible to create a program that is inclusive of the high intensity strength training, the high impact (where a wise choice) activity, and the balance and stability building movements. This doesn’t have to mean many and separate sessions weekly. Minutes of balance and stability work regularly can be included in warm ups and cool downs. Whole Body Vibration for Bone Density Best indicated for the frail unable to perform other resistance exercises. For greatest effectiveness must contain a component of strength training. There is a degree of improvement in balance and stability from WBV. However, the biggest benefit is from resistance training combined with WBV, not in performing WBV alone. The additional benefit if the platform is available is worth it. The investment in the equipment for home, may not be the best or wisest use of time. There you have it. This summary of recent bone losses and menopause research (provided during Menopause Awareness Month) is intended to get you pointed in the right direction for your exercise journey. References Mentioned: 28 Day Kickstart Fitness Trainers & Health Coaches MasterClass Ageless Woman Summit Stop the Menopause Madness Summit References: Kirwan R, McCullough D, Butler T, Perez de Heredia F, Davies IG, Stewart C. Sarcopenia during COVID-19 lockdown restrictions: long-term health effects of short-term muscle loss. Geroscience. 2020 Dec;42(6):1547-1578. doi: 10.1007/s11357-020-00272-3. Epub 2020 Oct 1. PMID: 33001410; PMCID: PMC7528158. Sipilä S, Törmäkangas T, Sillanpää E, et al. Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. J Cachexia Sarcopenia Muscle . 2020;11(3):698-709. doi:10.1002/jcsm.12547 Hettchen M, von Stengel S, Kohl M, Murphy MH, Shojaa M, Ghasemikaram M, Bragonzoni L, Benvenuti F, Ripamonti C, Benedetti MG, Julin M, Risto T, Kemmler W. Changes in Menopausal Risk Factors in Early Postmenopausal Osteopenic Women After 13 Months of High-Intensity Exercise: The Randomized Controlled ACTLIFE-RCT. Clin Interv Aging. 2021 Jan 11;16:83-96. doi: 10.2147/CIA.S283177. PMID: 33469276; PMCID: PMC7810823. Ilinca, Ilona & Avramescu, Taina & Shaao, Mirela & Rosulescu, Eugenia & Zavaleanu, Mihaela. (2010). The role of high - impact exercises in improve bone mineral density in postmenopausal women with osteopenia or osteoporosis. Citius Altius Fortius. 27. Yu, Pei-An MDa,b; Hsu, Wei-Hsiu MD, PhDa,b,c; Hsu, Wei-Bin PhDb; Kuo, Liang-Tseng MDa,b; Lin, Zin-Rong PhDd; Shen, Wun-Jer MDe; Hsu, Robert Wen-Wei MDa,b,c,∗ The effects of high impact exercise intervention on bone mineral density, physical fitness, and quality of life in postmenopausal women with osteopenia, Medicine: March 2019 - Volume 98 - Issue 11 - p e14898doi: 10.1097/MD.0000000000014898 Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone. 2021 Feb;143:115697. doi: 10.1016/j.bone.2020.115697. Epub 2020 Dec 24. PMID: 33357834. Pinheiro, M.B., Oliveira, J., Bauman, A. et al. Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act 17, 150 (2020). https://doi.org/10.1186/s12966-020-01040-4 https://www.frontiersin.org/articles/10.3389/fphys.2020.00652/full https://www.frontiersin.org/articles/10.3389/fragi.2021.667519/full Watson, S.L., Weeks, B.K., Weis, L.J., Harding, A.T., Horan, S.A. and Beck, B.R. (2018), High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res, 33: 211-220. https://doi.org/10.1002/jbmr.3284 Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil . 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085 Fernández-Rodríguez R, Alvarez-Bueno C, Reina-Gutiérrez S, Torres-Costoso A, Nuñez de Arenas-Arroyo S, Martínez-Vizcaíno V. Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis. PLoS One . 2021;16(5):e0251391. Published 2021 May 7. doi:10.1371/journal.pone.0251391

Oct 12, 2021

I won’t keep you in suspense. Your biggest obstacle to fitness in menopause is stress. I’m going to look at stress from all angles but spend the majority of this episode pointing to how you can counter the allostatic (all sources) stress load. There’s stress from: Poor sleep Inadequate nutrition Insufficient nutrients Too much exercise Exposure to toxins Relationships Finances Life situations Hormonal response to menopause And each of these is compounded by another. During the pandemic, each of them may be happening at greater frequency, with greater severity. As a result of stress, your body puts out cortisol. Sometimes that works well. You need the energy to step up your game temporarily. But over time if it’s up there’s that nasty equal and opposite reaction that happens and you know what that feels like. It’s exhaustion, “always tired,” weight gain, never able to relax, monkey mind that can’t shut off. Too many women resort to: More exercise Undereating Fasting as an excuse to cut calories Juice cleanses Their go-to quick-fix – resorting to 5-hour energy, 2-4 cups of coffee Insert _______ Diet Basically, ignoring the root cause and wanting the quick fix. Because YOU’RE VULNERABLE and every marketer knows it. So.. know that is all a part of it. And I won’t leave you hanging if you want a fix, my team and I decided on the spot, spontaneously on Monday to bring back a Flipping50 favorite – the 28-Day Kickstart. I’m going to do it live with you in November. If you’re stuck and nothing is working… If you need the accountability of a program, and of a group and a coach… If you are at a “I’m doing it but it’s not working” spot… Here’s how it happens: It starts the first week of November You get materials the last Thursday of October You get 4 coaching sessions with me – which I don’t do anymore. That’s a $500 value alone. You can see details at flippingfifty.com/28daykickstart But today, right now… I want you to understand this ONE powerful thing. You can start this TODAY and decrease your stress level! Dopamine – eat more protein, move frequently, prioritize sleep, get sunshine Oxytocin – hugs, sex, a pet, hold hands, smell your mama’s recipe, essential oils, Hallmark movies Serotonin – sunshine, venting, find a group, this podcast, and movement (the ultimate trilogy) Endorphins – self-select some exercise Notice some overlap? Yes. Totally, these hormones are very related and similar activities support them all. Also sounds like a list of good habits for menopause too. Pay most attention to the things you can control. Sunlight Exercise, movement Calling a friend Music or memory lane Get more protein – shift to a caring for yourself and pleasure experience with food Surround yourself with a group Because that will help with the things you can’t: Being in the mood for sex Sleep Your biggest obstacle to fitness in menopause is the stress. You can’t remove it without removing all the meaningful things and people in your life. You can offset it. Balance the scales. You’ll become more resilient, have a better immune system, and you’ll decrease the negative effect of stress: fat storage. I’ll put all the things we’ve mentioned in this episode in the show notes at flippingfifty.com/fitness in menopause Mentioned in this Episode: 28-Day Kickstart Protein Masterclass October 13

Oct 5, 2021

If weight loss is elusive and faster weight loss is all you can think about, then this episode is for you. In this special interview we discuss things the two of us do for our clients and the confusion with decades-old dogma. You’ll get a clear view – or a refresher course – in lessons that are unintuitive and yet scientifically sound for women in midlife. And… got a partner who also needs some support? I’m asked oh-so often about who can help the guys? Who’s the male counterpart of Flipping50? Well, Stu helps both men and women while I no longer do. At the end you’re going to want to go visit Stu’s site. Here’s the link. https://www.Flippingfifty.com/STU Let’s dive into the secrets to faster weight loss for women over 40! My guest: Stu Schaefer is a 20-year award-winning weight-loss coach. He specializes in helping people put their body into The Thermogenic State so they burn fat constantly… and can lose weight like they did in their 20s. Stu struggled with anorexia in his teens, and when he overcame his eating-disorder he realized he wanted to help people create their perfect body in a healthy, sustainable way. Since then, Stu has helped thousands of people transform their body and empower themselves to create massive success in their life. Questions we answer in this episode: What is The Thermogenic State? What is Repressed Metabolic Syndrome? How does too much exercise prevent weight loss? What are the biggest nutrition mistakes that prevent people from losing weight? Is cardio or weight training better? Visit Stu’s site: https://www.Flippingfifty.com/STU Follow Stu: IG @stuschaefer Special Post Show Notes: Listen, you know I don’t believe in “fast fixes” and I don’t have just any guest who wants to come on the podcast do an interview (and trust me, I’m asked frequently). I only bring in experts I know and trust. They’re vetted for you by me. If I wouldn’t do it, wouldn’t recommend it to my family and friends, then you don’t find it here. In case you’re not a regular listener (yet), and you’re just here because the title got your attention, then you need to know that’s how we roll here.

Oct 2, 2021

Exercise can age you? Yes, in spite of the long list of benefits and disease-halting, preventing features the wrong exercise can age you. This episode unpacks the pros, cons, how’s, and what’s. Exercise training is one of the few non-pharmecuetical interventions that improves health span by delaying age-related diseases and preventing early death. That’s a happy statement that lands a little glum. “I’m going to workout today to prevent early death,” said no one ever. So, let’s not forget that with the right exercise you don’t have the negative side effects every drug ever has, you also get the positive benefits of exercise too. Immediate gratification is alive and well for exercisers. Click here for benefits of one workout In this episode: How could exercise be aging you at worst, or limiting your results ? What are telomeres? What influences their length Set the Stage for this post: The length of your telomeres (on your chromosomes) is one of the main indicators of biological age. They shorten with cellular division. That’s happening constantly as we age. New healthy cells are needed. To imagine telomeres, you can take yourself back to junior high science and the image of DNA and discussion of chromosomes. For an analogy we can all understand, telemeres are like the little plastic covers on the ends of shoelaces that keep them from fraying. With me? The longer your telomere, the better. In the aging process they shorten. But telomeres are influenced by many factors. This is where it gets good. We can influence our telomere length and therefore, change our biological age. Your telemere length is altered by: your diet genetic predisposition healthy (or not) lifestyle But your training status and physical fitness are the major factors that control these kinds of DNA changes. “TL is positively associated with cardiorespiratory fitness, physical activity level (sedentary, active, moderately trained, or elite) and training intensity, but is shorter in over-trained athletes.” Even a single bout of [optimal] aerobic exercise may support telomere length. (Learn other immediate benefits from a single bout of exercise here). “While exercise cannot stop the biological aging process, a rigorous training regime may lead to slower declines in strength or aerobic capacity from their maximal values” Isolating a discussion to telomeres only is almost impossible. The level of strength and endurance, and ability to control for reduced injuries, influences ability to perform activity that improves telomeres. For that reason, it’s important to discuss the foundational need for strength training. Especially, that type of challenging strength training that results in muscle fatigue. The use of power, a component of strength + speed, provides an optimal benefit for reaction skills, and maintenance of fast twitch muscle fibers. Fast Twitch Muscle Loss [Click image above to play the video] Establish a foundation of strength with lower weight and higher repetitions (20-25). The benefit during the first 6-8 weeks is derived from the neural connection (brain to muscle messaging) so starting with too much weight is counterproductive to injury risk and offers no additional benefits. From there, progress to a reduced repetition range (that will require a heavier weight or a strategic slowing of movement). Maintain this for another 6-8 weeks, gradually introducing some power in latter weeks. Too Much Exercise and Fat? In prior posts I’ve shared why too much exercise inhibits your fitness and can prevent weight loss or keep you fat. Women in menopause are much more susceptible to this and the delicate balance of stress, and sleep disruptions. Aging Backwards Sound Good? Each quarter Flipping50 opens one exclusive members-only strength training sessions to the public. Learn more here. The 12-week, made-for-menopause program , consists of less, just better strength training-only workouts, a private group and an easy way to fit this life-altering exercise into your life. The program is closed right now. But you can stick a toe in the water if you want to do something while you wait. Exercise can age you, and if you realize yours might be and isn’t working for you right now, the 5 Day Flip may be a perfect next step. References: COLLINS, M., V. RENAULT, L. A. GROBLER, A. ST CLAIR GIBSON, M. I. LAMBERT, E. W. DERMAN, G. S. BUTLER-BROWNE, T. D. NOAKES, and V. MOULY. Athletes with Exercise-Associated Fatigue Have Abnormally Short Muscle DNA Telomeres. Med. Sci. Sports Exerc. , Vol. 35, No. 9, pp. 1524–1528, 2003. Sellami M, Bragazzi N, Prince MS, Denham J, Elrayess M. Regular, Intense Exercise Training as a Healthy Aging Lifestyle Strategy: Preventing DNA Damage, Telomere Shortening and Adverse DNA Methylation Changes Over a Lifetime. Front Genet . 2021;12:652497. Published 2021 Aug 6. doi:10.3389/fgene.2021.652497

Sep 28, 2021

How many times have you shrunk, bit your tongue, instead of having the confidence in midlife to speak your mind? What do you wish you could have said? Stay tuned for this episode My Guest: Andrea Owen is an author, global speaker, and professional certified life coach who helps high-achieving women maximize unshakeable confidence, and master resilience. She is the proud author of two books, which have been translated into 18 languages and available in 22 countries. Her latest book, Make Some Noise: Speak Your Mind and Own Your Strength was published in August 2021. When she’s not juggling her full coaching practice or writing books, Andrea is busy riding her Peloton bike, chasing her two school-aged children or making out with her husband, Jason. She is also a retired roller derby player having skated under the name “Veronica Vain”. Questions we answer in this episode: What made you decide to write this book and why now? What is the title all about – beyond opposite of keeping quiet? At the end of every chapter, you walk readers through what you call "The Unlearning" and there are four steps. What are those 4 steps and why did you put this in each chapter? When people have life challenges that crop up, what advice do you give? There's a chapter in the book called, "Stop Ignoring the Brainwashing that is Making You Small". Let’s dig into that. What advice do you give women who are in victimization/stuck blaming others for their challenges? You say that pleasure is something women can focus on in order to make more noise in their lives. Can you tell us about that? Confidence in midlife is so much easier when you unlearn the limiting beliefs that you gained decades ago. Get the bonuses for the book here: https://www.AndreaOwen.com/noise Connect: Instagram Facebook Twitter YouTube Pinterest Resources Mentioned: The How of Happiness

Sep 24, 2021

What's the right menopause exercise intensity? Life can be intense right now. This podcast is as the title suggests, about the exercise intensity for optimal aging for women in menopause. It’s not just regurgitating position statements and guidelines written inclusive of all ages and both genders. It takes into account your unique journey, as well as the collective needs of women in menopause knowing the trend of hormones during peri to post menopause transition (and beyond). Our episode sponsors This episode is sponsored by STRONGER, my 12-week strength training program designed for women in menopause, and by the Flipping50 Advanced Fitness Specialist for fitness professionals. I’ll put links to both in the show. Be sure to visit the website if you need a strength training program proven to work for women in menopause, or you’re a fitness professional who needs better solutions for her clients. You’re Making History You’re part of the first generation of adults who have been exercising the majority of your adult life. You influence 85% of buying decisions in your household. But not just yours. You influence 3 generations. What you learned when you began to exercise all those years ago is not what will serve you now. You do not have the same hormones you had (which together with your lifestyle habits influenced the body composition and metabolism you have right now) Science has had 40 years to prove itself wrong or improve and using what worked then even for a 20-year-old, wouldn’t be the optimal way to exercise now We do not live in the same world or have the same toxins or stressors What you learn from any living human with a PC who chooses to post online or author their own self-published book, blog, or videos may not be based on science about women just like you. Can Instagram influencers in their 20s and 30’s inspire you? Maybe. You’ll tell me. Can they give you the science of how to exercise optimally in your 40’s, 50’s, 60’s and 70s? Unlikely. About YOU or About Them? Even early 40-something trainers who are not yet aware of the hormonal differences during menopause that influence and are influenced by exercise, will fail you. Until, at least, they begin to experience it. Or they’ve spent years training women beyond 40. Fitness professionals are often first motivated to become active themselves because they want to look, feel, or perform a certain way. (Which is hardly personal training if they’re only sharing what is working at the moment, for them ). But the way of one is not the way of masses. There is no one way for masses. There is a blueprint. No two women, for instance, experience the same menopause. Some symptoms are common among women. Yet, some women experience some of the 34 symptoms others never even know exist. HIIT and Menopause While HIIT can produce results, too much of it without proper recovery can lead to overtraining. “Too much” BTW is far less than you think it is. [45 minutes a week – a week – after which injury rates climb dramatically, especially a concern for midlife women.] For this reason, it is important to include other types of metabolic conditioning. However, what is often recommended is not always best, either. Steady-state training (your 80’s exercise friend) features a high volume of work to enhance aerobic capacity. The red flag there? “High volume” of work. For women in midlife amidst hormone fluctuation (and beyond) steady state for too long too often is the most likely to cause cortisol issues. Move more, yes. Take walks, but not with a “must get in target heart rate range” slant. Avoid “moderate intensity” exercise for the most part. You’ll also be told, by some very popular brands today, even led by soon-to-be midlife women, that exercise at a low intensity burns more fat. (A small lesson in fat burning is necessary here). Burning Fat in Menopause Here’s what the studies show. Visceral belly fat is most influenced by High Intensity Interval Training. Second to that, is lifting weights, the heavier the better. Muscles must reach temporary muscular fatigue. Old: Get moderate intensity exercise. New: Get moderate amounts of low and high intensity exercise. Let’s describe all the tools in your intensity arsenal. Low-intensity interval training (LIIT) uses low- to moderate-intensity intervals combined with periods of active rest to improve the efficiency of the cardiorespiratory system to deliver oxygen to working muscles. [Pete McCall’s new book, Ageless Intensity , introduces these intensity labels to you well. I interpret them here for you with more commentary on how they influence menopause fitness and the midlife woman. If at the time of this post Pete’s Flipping50 podcast, isn’t yet published, it soon will be.] Variable (duration) interval training (VIT) alternates between short, intermediate, and long periods of work to challenge the body to work efficiently for different lengths of time. In addition, variable-intensity interval training (VIIT) alternates between periods of low-, moderate-, and high-intensity exercise to provide an overload. For instance, in advanced interval workouts for our Flipping50 members, I will include sets of HI with short LI recovery, longer duration HI intervals with moderate recovery, and long moderate intensity intervals with short LI recovery. The following is an example of combining VIT and VIIT. (VIIT is generally present in any HIIT workout that includes alternating high and low intensity intervals since it also includes a progressive warm up. Interval Training Workout (treadmill) Warm Up: 1:00 LI walking 4mph :30 MI jog 6mph 1:00 LI walking 4mph 1:00 MI jog 6.5mph 1:00 LI walk 4mph 1:30 MI jog 7mph 1:00 LI walk 4mph 1:00 MI run 7.5mph 1:00 LI walk 4mph 1:00 MI run 7.5mph Main: :30 HI run 9mph 1:00 LI walk 3.5mph Repeat 8x Cool Down: 2:00 3.5mph 8:00 4mph To modify for yourself: Change speeds to begin with your “easy walking speed.” Adjust to a moderate level and progressively climb during warm up intervals. This interval set manipulates speed. It can be performed doing a vary of exercise modes. Substitute walking only, biking, elliptical, or swimming for instance. You can use the same time sets and try using hills or incline or resistance added to elliptical while maintaining speed. Interval Training, AKA, Metabolic Conditioning Not all metabolic conditioning training has to be high intensity; using a combination of HIIT, SST, LIIT, VIT, and VIIT to vary work intervals between different levels of intensity and time durations can help ensure that you are not using any one energy system more than another when you exercise. “Current exercise programming has two inherent problems: some movements are performed too frequently or with too much intensity and movements are performed too infrequently or with too little intensity.” Common injuries like tendinitis or impingement syndrome that restrict joint motion are more likely as a result of doing the same exercises too often. For midlife women, who have a higher frequency of injury this is an important lesson to learn, before it occurs. It’s also important to realize, when you begin an exercise program, injuries often surface. Not because the exercise caused them, necessarily. But because a chronic repetitive stress you’ve had there is now stressed just enough more, that it makes you aware of it. The Question of Safety In his book, McCall echoes what I and a few other voices have been saying for a decade. “Not only is High Intensity Interval Training and Strength Training with heavy weights or power, safe, it is necessary to mitigate the effects of aging, and any losses of muscle and bone that has occurred due to menopause.” Lady, you’ve never needed intense exercise more in your life. You will until you’re not waking up in the morning. If you’re not exercising, start. But Not Just Your Mama’s Exercise Well to be honest, this is totally dependent on your birth order. My mama is 95 and any exercise she did only happened later in her life. She enjoyed walking with friends but it wasn’t a regular habit. She and I began walking while I was still home before college. I clearly kept going. She did not. For her in young adulthood, there was no need for exercise. There were chores. Life was active then. Regular exercise at low to moderate levels provides numerous health benefits. There is however a limit to what it can do. For optimal mitochondria, ATP, strength and efficiency in activities of daily living and avoidance of: Muscle loss (sarcopenia) Bone loss (osteoporosis & osteopenia) Fat increase (Obesity) Combinations of above (Osteosarcobesity) …use of strength to muscular fatigue, the addition of power when ready, heavy weights is the most powerful non-pharmaceutical tool available to you. You may recall a recent post quoting a scientific study relating this same message. This isn’t opinion. This is now science. If you’re not lifting weights, you’re choosing to age older, fatter, and sicker. Blunt. But truthful. Resources: STRONGER Tone & Define Flipping50 Fitness Specialist & Advanced Specialist Ageless Intensity by Pete McCall

Sep 21, 2021

Are you at risk for pre-diabetes? Why your worry about belly fat goes far beyond your bathing suit. My Guest: Dr. Beverly Yates is a diabetes expert and author who has over 27-years experience of working with those who struggle with blood sugar issues related to type 2 diabetes and prediabetes, and feel like nothing works for them. She uses her systems engineering background as an MIT electrical engineer in combination with her naturopathic medicine skills to help people achieve and maintain blood sugar control. Truly an expert Dr. Yates is an internationally recognized speaker and expert in the field of diabetes and heart disease. She is a published author of Heart Health for Black Women: A Natural Approach to Healing and Preventing Heart Disease , and co-author of multiple books, including one with Jack Canfield, The Soul of Success, Vol. 2. By addressing the lifestyle factors that trigger blood sugar spikes, Dr. Yates creates breakthrough changes in the habits that cause blood sugar issues. This allows her clients to finally get off of the blood sugar rollercoaster, have more energy, and create the level of health that lets them live the life of their dreams. She is the creator of the Yates Protocol, a simple and effective lifestyle-based program, for people who have type 2 diabetes or prediabetes, to lower blood sugar levels, achieve healthy A1C and fasting blood sugar levels, and have more energy to live life the way they want to. Let's dive in! Questions We Answer in this Episode: Why women in their 50s are at particular risk of diabetes? Are there changes in our 50s that come with stress resilience? My female listeners are not strangers to tossing and turning, then experiencing cravings – all related to cortisol and blood sugar changes… Do menopause sleep changes that so many women experience (and men – in andropause) put us at risk of type 2 diabetes? Resistance training as a key exercise strategy in our 50s is necessary Tell me how you advocate for that… or more importantly where do you sit when faced with advising clients to exercise… cardio or strength? My listeners all potentially struggle with balance… or defining it… from the Dr herself what’s the medical opinion, is it possible to find the balance in selfcare despite other demands in our lives? Connect: https://drbeverlyyates.com/better-sleep-better-blood-sugar/ Social media: Instagram: @drbeverlyyates Facebook: https://facebook.com/drbeverlyyates Youtube: https://www.youtube.com/c/DrBeverlyYates Coming up!! Type 2 diabetes coaching program

Sep 17, 2021

Endurance exercise during menopause may be your default exercise... until this episode. If you're a lover of long and slow, you may not want to hear this but need to. My Incredible 2019 Stressors in life – allostatic load Mold Construction/mitigation for 3 months Mold exposure for 5 ½ months Sudden move – in 5-6 weeks of deciding to move, searched, found, signed a new home out of state Hosting a retreat for Flipping50 members in Boulder Timing – an event completed at 12:30pm and I was loading the U-Haul at 1pm U-Haul Loaders were 2 hours late Had been packing to move for 3 weeks… leading up to planning and hosting this event Also right at the point I hit menopause… remind you what happens at that pivotal point for all of us. Business financial leveraging was happening Personal relationship major friction Accepted to a TEDx talk with 3 weeks to prepare – that was 2 weeks prior to leaving for an out of country Ironman – flying to it, I got the long-awaited loan I needed for my business.. and literally made a transfer from my bank account to pay off a debt that got my business unlocked and doing business again while at the Houston airport for 5 minutes The TEDx was as far away physically in the continental US as it could be – cancellations and delays made it take 24 hours to get home after Then endured the physical. Emotional stress of the Ironman event itself – which is much less stressful than the preparation and logistics of training amidst life and running a business full of travel at that time, two arms to the business. What happened? Unlike other training events, where as a Strength & Conditioning Coach, Menopause Fitness Expert and creator of the Flipping50 Fitness Specialist I’d manipulated my own training for 3 Ironman before this with great results. I have a system of reducing overall volume, enhancing recovery, and manipulating traditional schedules for Ironman training that are founded in just tons of volume. I strategically alter and leverage workouts so I can reduce volume by at least 1/3 and make sure recovery and maintenance of muscle and bone density during training is as much a part as the training itself. The why on that is threefold: Women in midlife are at risk for rapidly losing muscle and bone density due to estrogen’s rapid decline Unloaded exercise that occurs during biking and swimming – a great deal of time spend during training will decrease bone density Endurance activity at that level is known to contribute to muscle breakdown and wasting in older adults (without mitigation) and accelerate aging (due to oxidation) But even during carefully planned care from an experienced triathlete, with 35 years of Strength & Conditioning Experience, top endocrinology & exercise expert, I couldn’t negate the weight of so many negative stressors. Can you train for an endurance event (even Ironman) in midlife successfully? Yes. Where your most likely to hit trouble is simply endurance exercise during menopause for endurance exercise' sake. Training For Endurance Events As long as you carefully plan and follow a training regime as well as have a life circumstance that encourages recovery. Low emotional mental stressors. Time to physically recover – rest, eat properly, sleep adequately. Few environmental stressors. Your exercise stress is going to increase dramatically – even with a planned and calculated schedule. If simultaneously, you lose bandwidth elsewhere – financial resources are an issue, relationships around don’t you support what you’re doing, hormonal status takes a rapid change, environmental stressors increase …. You may reach your tipping point and not be able to sustain. What can happen? Illness Injury Weight gain (then weight loss resistance) Still Love It and Pulled to Endurance Exercise During Menopause? Alter a traditional schedule Monitor your hormone levels (I pre-and post test hormones) Monitor your recovery rate (resting HR, HRV, exercise HR) Monitor body weight, body comp (and avoid muscle loss) Strength train Create strong boundaries for yourself Create a community of support (positive, not just not negative) Make sure financial obligations of the training, recovery or elsewhere in life are not an issue (can you afford the nutrition you need, the recovery support – massage, cryotherapy, time for recovery – ice baths, more sleep) If yes... Then… go for it! Resources: Infrared Sauna STRONGER 12-week Strength for Menopause Flipping50 Fitness Specialist

Sep 14, 2021

On this episode learn how to resolve fatigue with my special guest and fatigue expert. There isn’t one woman in midlife who hasn’t experienced it on some level. We’ve all got a desire for more energy but when real fatigue strikes, don’t ignore it. My Guest: Evan H. Hirsch, MD, is a World-Renowned Fatigue Expert and is the Founder & CEO of the International Center for Fatigue. Through his best-selling book, podcast and international online programs, he has helped thousands of people around the world optimize their energy naturally and is on a mission to help 1 million more. He has been featured on television, podcasts and summits, and when he’s not at the office, you can find him singing musicals, dancing and playing basketball with his family. Questions we answer in this episode: How does someone know they have fatigue? What is a “level 1 problem” and what are the 3 levels of fatigue? What are the causes of fatigue? Why is it so hard to resolve fatigue? What is the 4 step Fix Your Fatigue System that you use to treat these causes? Can you tell us more about these chronic infections and their symptoms? How do you know if you can help (or not help) someone with fatigue? Experience fatigue? We've got some support from Dr. Even here. Join the program or try the pdf of his bestseller, Fix Your Fatigue in an immediate download. You can follow on social media below to stay connected. Have a question? Please share it below and let me know if this episode was helpful to you. Connect: Fix your fatigue program FREE PDF download of the #1 bestselling book, Fix Your Fatigue: The four-step process to resolving chronic fatigue, achieving abundant energy and reclaiming your life! Dr Evan on Social: https://Fbgroup.fixyourfatigue.org http://www.instagram.com/thefatiguedoc/

Sep 10, 2021

Q: Can you offer you thoughts about a vibration platform for menopause women in a podcast or blog. - Susan First response, I asked for context.. so that my response is not selling a tool, but in solving the problem – the reason you want and need a tool. Susan's response: I am in that critical period you speak of being one year into menopause. I completed your stronger program and I am weight training twice a week. I was just wondering if you have found this a useful tool in addition to your program. A: You hit the nail on the head. If you're able to strength train... it is the #1. If you're unable, limited with motion, then is this better than nothing, yes. If you can combine the two conveniently and it's available or affordable to you, then it's a good additional asset. Cost of a High Quality Vibration Platform It's a matter of, is it worth the expense? Is it worth the time investment? And if you're thinking this is instead of strength training to fatigue - ideally with 10 or fewer reps for bone density - no. It's an added boost but doesn't replace the function that you need from strength training. That is, lifting heavy weight as you can tolerate safely. Who is a Vibration Platform Best for? Best for those... limited in mobility and movement or willing to use while lifting who want an additional boost. Testing bone density pre and post you won't know which it is without research (on large groups) of women in menopause: Doing strength training alone Doing platform alone Doing both in comparable status subjects. I hope that helps! Thank you Susan for the question. Resources: Join the Insiders Facebook group to add your questions. We're always looking for another listener Q! Your strength, your muscle mass, and your bone density: HTTPS://WWW.FLIPPINGFIFTY.COM/GETSTONGER When this program is open there are early bird rates! Don't miss them or knowing when they'll next be offered!

Sep 7, 2021

We unpack a lot in this episode: mindset mastery, emotional mastery, relationship to self, and leadership. We discuss becoming and staying present, creating sustainable results, physical health and the body-mind connection. My guest and good friend: Kerry Tepedino is a global leader in women’s personal development focusing on mindset mastery, emotional intelligence, and self-love. She supports women in challenging their self-defeating behaviors and overcoming past traumas and fears to create a life of true happiness rooted in self-love. Her programs, including Perfect Health Mastery, AWAKEN and Discover Your Sacred Self … have supported thousands of women on up-leveling their lives in all areas, including physical, mental and emotional health, relationships, professional careers, finances and more. Questions we answer in this episode: 1) Why are you passionate about mindset mastery, emotional mastery and self-love? 2) How has learning these skills changed your life? 3) Can you tell me more about the Sacred Self System that you created? 4) Where do women start when they are ready for a transformation? 5) What’s necessary for sustainable transformation rather than a quick fix? Want more support with mindset mastery? Learn more about the Believe event 2021: https://www.flippingfifty.com/believe2021 It’s 100% guaranteed! See below for more. show notes: flippingfifty.com/believekerry 19 months ago, I was a keynote speaker for a woman’s event of a lifetime. Listen, I don’t say that often. In fact, I’ve never said that. But my friend – much better friend now after having the chance to watch her on stage (for 3 days with peak energy) and watch her manifest a life with children… she thought she’d never have, with the man of her dreams… when she thought she might be doing life raising a child alone… Mindset Mastery If you want to know the power of mindset … and the way you’re not tapping into it (none of us- including me – is like this woman)… then I encourage you to take a look at her BELIEVE Event. Look, whether you’re at the end of your rope, or you’re just aware that life is okay but could be so much more magical, and you want to explore your possibilities… this will speak to you. If it’s been too long since you were dreaming about possibilities, and you’ve been stuck in reality…. If you’re overwhelmed by things in your life right now, and want to feel so different about your days, your weeks, and feel good in your own skin. Kerry isn’t at all about exercise so don’t think this is some bootcamp or diet program. This is for the mindset you need to make any of the rest of it happen. Register for the event now.

Sep 3, 2021

What's the exercise influence cortisol has on menopause? This hot topic is an frequently revisited one. So, you probably haven't heard the last! 00:00 Here's why: exercise CAN reduce cortisol exercise CAN increase cortisol exercise combines with your current status for overall effect The two-word answer is always, it depends. It depends on you. 02:13 02:52 To decrease cortisol: find the goldilocks for you right now listen to hormones and interpret the messages your body is sending Why the exercise influence cortisol matters more in menopause: fat burning occurs when you do the right amount fat storage occurs when you do the wrong amount Th "quick fix" that exercise can be for some women is due to a lack of other stress reduction tools. Find them! 05:08 The mistakes: long endurance steady state exercise more moderate exercise "fat burning zone" What about the American Heart Association recommendations? someone else asked. Any arbitrary guidelines don't fit everyone. Would moving regularly be a goal? Yes. Low to moderate level however is the biggest improvement you make. Coming off the couch to move you gain the most. 07:50 Increase cortisol 150%.. with moderate intensity exercise. Listen to this passage for information on late day high intensity exercise. You'll hear when high intensity exercise IS beneficial if you have optimal cortisol levels in general. 08:54 cortisol from exercise 09:10 Fasted exercise (more cortisol) 10:20 cortisol saliva test 11:30 adrenal fatigue or disfunction 12:30 Yoga as a fat burning by way of removing the obstacle Cortisol is the gatekeeper of fat. Do not forget these take-aways: Avoid anything that breaks down muscle (catabolism). That includes, fasting, high stress levels, and low fuel states. Episodes mentioned you might like: Prior response to cortisol and exercise Q The Pregnenolone Steal episode 40-minute Cortisol & Exercise in Menopause episode Self-directed cortisol testing: https://www.yourlabwork.com/flipping-50 Use: Flipping50 for $20 off your first test My TEDx talk: https://www.flippingfifty.com/TEDx The Flipping50 Insiders group on Facebook

Aug 31, 2021

In the ongoing debate between plant vs animal protein there’s really only one thing that matters, your health. Whether mentally or physically or there’s a battle between the two in your body, I’m willing to bet you’ve had this conversation at least internally. Is it right for you is almost always the best question to ask. In this episode we collectively answer why, for midlife women, the question of plant vs. animal protein has a clear answer for these experts. I warn you it’s a persuasive fairly one-sided outcome. If you’re open to hearing all the pros and cons about a topic, however, this is worth the listen. Identify Your Hormone & Movement Connection Listening and tuning into show notes in real time? Tuesday, August 31, 2021 is the LAST DAY to register for the 10-day Hot, Not Bothered Challenge. It runs Sept 1-10 (no exceptions: this isn’t a course, it’s a challenge). If you need to understand the connection between hormone balancing fitness and exchange trying to punish and beat and burn weight and fat off your body… OR need to get started doing the right thing so you’re not exhausted when you do it… This Is for You. If you’re already in a program that works: this is not for you. If it’s working, don’t fix it. If it’s broken, ditch it. Get in now before it’s too late. My Guests: Maria Claps, an Functional Diagnostic Nutrition practitioner, and Kristin Johnson, a Board-certified nutritionist, describe themselves as plain-spoken friends and practitioners who share a passion for women's health, especially women's health at midlife. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control. Questions we answer in this episode: What happens to women’s metabolism in midlife? What can they do about it? Why is animal protein key? Why is plant-protein a mistake for midlife women? Do you think midlife issues be addressed with diet alone? Why is plant vs. animal protein such a heated debate? Connect with Maria and Kristin: @wise_and_well_ on Instagram /wiseandwell Your Turn: And now to you dear listener, chime in on this plant vs. animal protein debate. Are you using one or the other? Are you finding success in optimal body composition (muscle and fat) and menopause symptoms using one or the other? Has transitioning to one from the other affected you and how? (Please include body composition – not weight alone – in your comments: it’s the predictor of your future strength, health, and longevity) Resources: Flipping50 Plant & Paleo Power clean protein options My Essential Amino Acid supplements of choice for both animal and plant-based diets too low on protein [Use Atkinson20 for 20% off first order] My Smart Scale picks to measure body composition for feedback about your daily habits on your health (I have the Inbody) 10-Day Hot, Not Bothered Challenge

Aug 27, 2021

Do you really know what total body workouts are? Someone asked, how do I choose my weight when I’m doing a total body exercise and I have an ectomorph upper body and an endomorph lower body? There’s a lot to break down in this question, and I will. First though, you don’t. It’s not the question you want to be asking. I want to know a midlife woman: Is doing strength training moves to take major muscles to muscular fatigue boost metabolism supports weight loss improves muscle strength and fiber number improves bone density Has the time and the energy to do more exercise and expand to functional workouts or to do functional movements within a strength training workout is focused on the goal of every movement and always have to choose with the weakest link in mind. Functional-type exercises: A burpee A squat to a shoulder press A Renegade row A power clean and press Full body activities: Waterskiing Swimming Rowing (machines or crew) Strength exercises: Squats or leg press Chest press Bent over row Bent arm pullover Triathlon for Example Bear with me while I use triathlon to illustrate several points. A triathlete is often called a multisport athlete, does: Swimming Biking Running Individually, they are upper body, and lower body and lower body predominant exercises, respectively. Together they create a total body experience. To go on… in-season a triathlete does strength training that is more functional – meaning more exercises that are total body - and injury prevention-oriented, improving muscle patterning, alignment, muscular balance and not putting too much emphasis on strength, or power, that might take away from the #1 goal the athlete has in-season, which is performance. Off-season a triathlete may lift heavy and add power in full body workouts with exercises that focus on body parts or muscle groups. The goal being to build strength and power that will translate into speed and efficiency swimming, biking, and running and or improved body composition for competition months later. Menopause the Sport Consider menopause a sport. Coach said, “ you there… shaking life a leaf on the end of the bench, you’re in!” This season the highest priority of your training is maintaining or gaining lean muscle (which is controllable while focus on fat loss alone is not). Lifting heavy weights safely with good form and technique is exactly what your strength & conditioning coach (aka, me) recommends. Functional workouts have gotten out of control. Trainers and fitness instructors don’t even know all too often what the purpose of an exercise is. They only think, it’s a cool exercise or it’s a great prop or toy. (Fitness instructors and trainers love toys)! The Bottom line... If your goal is metabolism, muscle strength, and longevity support, if its bone density, then you want total body workouts that include major muscle group-focused exercises where one body part gets all the attention. If your goal is functional movement, specific to a sport, to pattern your body for more efficient power, speed, and agility, then total body exercise is your goal. More Than One Goal Most women have both as a goals. However, the highest priority should determine the biggest percentage use of your time. Need help creating a plan? Want to move more regularly? Want more energy instead of exercise that makes you more tired, sore or injured? I created a 10 Day Hot Not Bothered challenge to teach you the connection between hormone balance and exercise choices. 10-Day Hot, Not Bothered Challenge It’s offered infrequently. This is the last chance in 2021. It starts Sept 1 and concludes the 10th. One workout a day. On track…this isn’t a course, you don’t have a loosy goosey option of doing whatever whenever… for that? Go to YouTube … but really don’t. Random exercise … especially that made for mice, men or young women won’t help you most. Link in the show notes is: https://www.flippingfifty.com/hnb-challenge

Aug 24, 2021

A healthy home has never been more important than during the pandemic. As you’ve spent more time in it, have you considered how it’s affecting your wellness? My Guest: Jamie Gold is a Mayo Clinic Certified Wellness Coach, wellness design consultant and the author of three books. The latest, published by Simon & Schuster, is Wellness by Design, the first comprehensive consumer guide to the links between your home and your health. Jamie is passionate about this topic, having transformed herself from a 233-pound couch potato to training for a December 2021 Kilimanjaro summit. She discovered along the way how having her townhouse optimized for fitness and recovery has made a huge difference in completing two marathons, a Spartan trifecta and summiting the highest peak in the Lower 48. What is the value of your healthy home in contributing to your wellness? Let’s dive into this episode. Questions we answer in this podcast: You lost about 100 pounds and went from a couch potato to training for a Kilimanjaro summit at 60. Please share a bit about your journey. What can you share with other women in your life asked for advice or inspiration?? What was it that flipped the switch for you? In your latest book, WELLNESS BY DESIGN, you wrote that your home has played an important supporting role in your wellness journey. Could you give some insights on that? There couldn’t have been a more relative topic in 2020! How has the pandemic impacted your health, home and outlook? How should listeners look at their homes now that they’ve spent so much more time in them? Connect with Jamie: http://jamiegold.net/ She’s on Social: Instagram: https://www.instagram.com/jgwellnessdesign/ Twitter: https://twitter.com/JGWellnessDesgn LinkedIn: http://www.linkedin.com/in/jgwellnessdesign Facebook: https://www.facebook.com/JGWellnessDesign/ Clubhouse: https://www.joinclubhouse.com/@jgwellnessdesgn Pinterest: https://www.pinterest.com/jgwellnessdesign/ Wellness by Design (2020 Book): https://amzn.to/3aqeNgM .

Aug 20, 2021

My knees hurt enough every time I try to restart (my strength training program) and causes me to have to recover and feel discouraged. Any suggestions on how I can try to approach this differently so I can stick with it? This listener question is the topic of this episode. If you've ever said, my knees hurt, you know how limiting it can feel when it comes to exercise. So I cover an array of reasons why this might be true and what you can do about it. Let's get to the root of the problem. Help me to know more. Do you have arthritis? Do you have bone on bone tested from MRI? Do we need some form adjustments? Are you doing everything you can to help yourself? (omega 3 - perhaps consider a higher high-quality supplement,eliminated inflammatory foods: dairy, processed, grains, sugar including alcohol, and if arthritis - nightshades, eggs- if you haven't done Feb 2020 Challenge.. I would do it) Do you need technique changes: watch HOW to videos on lunges, squats? Have you got good shoes? Avoid standing with knees locked typically? Are you moving regularly? Are you well hydrated (Your synovial fluid needs it- which is like lubrication for joints) Are you doing exercise that allows you to move to enhance that synovial fluid? Water Exercise, Biking When you say “my knees hurt” ask yourself these questions and see if you can pinpoint where you can help yourself. In the case of bone-on-bone, often it’s a matter of deciding what your next step is when life is compromised. Do you have a question? Join the Facebook Flipping50 Insiders group and ask it there or add it to the bottom of this or any podcast at flippingfifty.com Other resources that may help: 5 Knee Strengthening Exercises (video) For a knee-friendly workout plan you might like: 5 Knee-Friendly Videos

Aug 18, 2021

If everything you put in is diet, your life and health have been dramatically influenced by so much more than what's on the end of your fork. Today's guest has insight for the Flipping50 community of health influencers - those who impact so many generations. We know... The best time to begin working on your health in midlife and old age is when you’re young. But hindsight being what it is, you know that already right? And you also know it’s never too late. But the truth is today’s kids have more challenges than we ever did. They won’t go outside and play all day ‘til dark, riding their bikes freely all over town. We were the last generation to play kickball ‘til our parents called us and to say “outside” to “where are you going?” and have that be enough. Remember when? We were also the last generation to have eaten fast food more as a treat than the norm. While we may have watched TV, we had to get up and change the channel. We didn’t play on computers or text our parents from downstairs. And we weren’t obese in large numbers by the time we reached elementary school. But today it’s different. And if a child is obese or has chronic health issues, the chances they’ll thrive as an adult is dramatically reduced. My guest today wants to do something about that. You may have children or youth still at home. You may have grandchildren or will. You and I touch the lives of those who care for youth. I think this episode will appeal to you if you’re a mother, grandmother, or someone who loves children and values health. My guest is the author of a new book call D.R.E.A.M. Wellness and I think you’ll want to know more – and potentially share it. My Guest: Dr. Brian Stenzler has been helping parents raise healthy children since 1998 when he received his Doctor of Chiropractic degree with honors in Clinical Excellence and a Master’s in Sports Health Science in 1999, both from Life University. He is a certified Ultimate Life Tool (ULT) Facilitator & Corporate Consultant and uses that tool (along with his formal education and 23+ years of clinical experience) to help families create more health, happiness and stronger relationships. Dr. Stenzler has served his profession in numerous roles including President of the California Chiropractic Association from 2014-2016. Aside from participating on the wellness team for the USGA where he takes care of the professional golfers, caddies and volunteers at the US Open Championship tournaments each year, he works with hundreds of families in his three DREAM Wellness centers that are filled with newborns, toddlers, teenagers... and their parents (& grandparents) too! Early in his career, Dr. Stenzler was an adjunct neurology instructor for the New York College for Health Professions in Long Island, NY. Dr. Stenzler uses his vast knowledge of the nervous system in everything he does, whether it be adjusting patients, providing lifestyle advice or speaking to audiences. Healthy is not the absence of disease. -Brian Stenzler Questions we answer in this episode: What started you journey to become a healthcare provider? Why kids? From your bio, you’ve got a diverse set of interests. What is the nervous system’s role when it comes to general health and well-being? What does D.R.E.A.M. stand for? How does the D.R.E.A.M. lifestyle impact a person’s ability to adapt to stress/stressors and age gracefully? Everything you put in is Diet. -Brian Stenzler URL: www.DREAMWellnessBook.com Social Media: https://www.facebook.com/brianstenzler https://www.facebook.com/dreamparents https://www.instagram.com/dreamwellness/ Your turn: I'd love to hear from you - are there thoughts, words, or beliefs you have that have impacted the health you have right now that you would change ?

Aug 17, 2021

Healing when it feels impossible is the name of a new book by my guest in this episode. If you've sought medicine and physical changes, and still nothing, you may be overlooking one most important component. My Guest: Shiroko Sokitch MD is a doctor who cares about you! The owner of Heart-to-Heart Medical Center in Santa Rosa, California, since 1993, Dr. Shiroko is an expert at using many modalities to bring your body to balance and wholeness. Trained in general surgery and working as an Emergency room Doctor for 10 years while attending acupuncture school, gave Dr. Shiroko a broad range of medical experience. Her new book – Healing When It Seems Impossible – 7 Keys to Defy the Odds a book about her unique and comprehensive healing approach is available on Amazon. She’s the owner of Heart to Heart Medical Center in Santa Rosa, California since 1993, and Dr. Shiroko is an expert at using many modalities to bring your body to balance and wholeness. Her specialty is Healing When It Seems Impossible. She brings hope and healing to difficult health conditions by blending Chinese and Western medicine with a deep spiritual and emotional healing approach. Questions we answer in this episode: First, what are the odds? What are the 7 Keys to Defy the Odds? Why is love so important to healing? What is the emotional connection to health? How does stress play a role in our chronic conditions? Causing Preventing/slowing healing Connect with Dr. Shiroko: http://www.hearttoheartmedicalcenter.com Connect on Social https://www.facebook.com/HearttoHeartMedicalCenter https://twitter.com/DrShiroko https://www.instagram.com/drshiroko/

Aug 13, 2021

Episode #471 If you aren’t watching (or didn’t watch) the Toyko Olympics you still hardly escaped the highlights. We’ve witnessed history in so many ways. As a 37-year fitness pro involved significantly in contributing to trainers and health coaches’ education since 1998, my thoughts in this post are twofold: what it means to each of us as we age what it means to fitness owners as they try to comeback and reshape a new future post pandemic The Toyko Olympics has delivered some shock waves to some. The withdrawal of Simone Biles, the empty stands. The athletes testing positive. Some never expecting to compete, medaling. Athletes using a moment of representing their countries as a personal platform. Our opinions may differ on some of those, but some of the truths I share here are undeniable. How do the Toyko Olympics suggest lessons on aging and strength? But the bigger question I have for you is, did you see it this way too? Or did you look from a different angle? Toyko Olympics Lessons: Aging and Strength During Covid (when competition and travel was shut down) athletes who are shining in the Tokyo Olympics hit the gym. The examples live across sports. The USA track athletes like 33-year-old Allyson Felix who gained speed and ran better than ever in their 30s. April Ross, 39-year-old Team USA volleyball player whose one of the oldest (and best) out there. Face it, for a long time we haven’t seen the rail-thin Nadia Comaneci or Olga Korbut waifs in gymnastics. The winners are strong, muscular forces to recon with. Grace, poise, and the ability to tumble on a 2 x 4 in a leotard comes from owning your body and being comfortable in your own skin. Lydia Jacoby from Alaska (with a single 50-meter pool in the entire state) showed us “it’s not about the pool.” Dressel, and Ledecky don’t just swim. 2020 was an opportunity for the athletes that got stronger in that year, that studied film about the sand, and their competition, and precision. And so too now can be for you. For those that are inactive now, underactive, or inappropriately active or have been, it is time to comeback. We all, every one of us have a chance to be overcomers. As we look ahead at what might be coming… surges in numbers, mask mandates, more closures, none of us know exactly what will happen. We do know this. The basics of aging and need for exercise remain the same. If you define successful aging as a healthspan that matches your lifespan, where you’re independent as long as possible, then there are some truths. Successful aging requires: Muscle for strength Muscle for metabolism Muscle for agility and reaction skills Balance to avoid falls Strong bones to avoid fracture if a fall occurs Muscle to spare if bedrest is ever required Brain benefits including memory, problem solving, cognition, and mood See the common denominator? The number one way to get those (all of those) is to begin with strength training. Should you walk? Yes. There are stress-reducing benefits. There can be mild cardiovascular benefits (greater for those getting off the coach to become active). But walking alone is not enough. Your ancestors lifted, carried, did hard things and lifted heavy stuff. So should you. Yes, we outlive them. But not, necessarily does the quality of life live up to the quantity of life we’ve achieved. Changing that is up to you and I. The Athletes to Watch I encourage you, all of us, to watch the Paralympics later this month. Because those are the athletes we can take true inspiration from. If you have limiting beliefs about being over 50 (or insert the magical age when you think you’ve lost the ability to improve your life status), or in menopause, or divorced, or single, or married with children… Try watching someone who’s legs were blown off or amputated, or who is legally blind compete. Watch someone whose every move from getting dressed, to toileting, to juggling books at school has been an obstacle, succeed at something you might never be willing to try. Then you can decide if it’s too late, you’re too old, or don’t have enough motivation. Motivation is not lying on the ground waiting for you to find it. Motivation is not what you need. Not if you have a purpose, a life you love or one you want to create. You want commitment. That isn’t something you find. You decide that. Simone Biles was committed. To herself and her health above all. Congratulations to her for doing perhaps one of the hardest rotations she’s ever done in her athletic career. That can’t have been easy. That was wisdom. What are you committed to? Who are you committed to? Along with a 66-year-old equestrian Toyko Olympic athlete, there are others defying the age-limits. From Forbes: In women’s gymnastics, a sport dominated by teenagers, Uzbekistan’s 46-year-old Oksana Chusovitina made history this week when she became the oldest woman to ever compete Olympic gymnastics—a longtime favorite of fans and fellow gymnasts with plans to retire after this summer’s Games, Chusovitina received a standing ovation after failing to qualify for the vault finals over the weekend. Your Thoughts? It’s your turn. What have you enjoyed or hated or found interesting about the Tokyo Olympics? Gymnastics, diving, and swimming and track are among my favorites. Oddly though this year, I’m drawn to most of the broadcast. I think it’s still a part of the desire for connection and distraction we all share right now while we wait and watch for things to return, or move on, to a normalcy we can accept. We’ve done hard things this last 18 months. Pick up some weights. That, fortunately, lasts about a minute each time. You put it down and feel better, stronger, and more resilient.

Aug 10, 2021

Maintaining muscle in menopause, let alone gaining it (and the desired muscle tone) can get tricky if you’re unable to lift heavy weight. These 7 not-so-secret secrets will remind you that you have options. However, this isn’t just about svelte arms or those void of bat wings. It’s independence coming down the pike in a decade or two. It’s balance and agility and reaction skills so walking that uneven golf course is not a big deal. If you’ve got a history of injury, prior injury limiting your ability to lift, or a condition that deems heavy weight more risk than reward, this is for you. That said, even if you ARE able to lift heavy, sometimes for those of us more naturally muscular, or at a plateau … or just plain tired of the same kind of workouts, adding one of these to your next workout can make things so much more inspired again. Cheers to more muscle in menopause! Tell me in the comments which one you’re using first. And for our Flipping50 members, I’d love to hear from you… as I’m about to record a new series just for you featuring the strategies here. Secret #1 Time under tension For muscle in menopause when you can’t go heavy, this is a favorite. Tempo training allows you to use a lighter weight if needed and still be able to reach muscular fatigue. Now, to be clear, the stress still may not be optimal for bone density benefit. However, if you’re limited by an injury or condition (arthritis, for instance) that has competing needs with bone density, the condition that stands to suffer most wins. Adding more time under tension is something most gym-goers need to do. If you’ve ever been to the gym, even the hotel gym, you’ll see a lot of very interesting (and undesirable) strategy. But most typical is about a 1-2 second lift and similar lower. The basic of basics ideal is a 1-2 second lift and a 3-4 second lower, making each repetition on average about 6 seconds. Lighter Can Work There are other techniques, and adding power is beneficial (for bone density and weight loss), however, back to the need to choose lighter weight (or simply test yourself or get off a plateau). Tempo training offers a lot of variety. I’ll often suggest doing a 2-4-2-4 tempo. In addition to slowing the move down in both the lift and lower, I also add a hold. Talking you through it goes like this. Imagine a chest press. You’re lying on your back with dumbbells in each hand. You press up 4 counts, hold at the top 2 counts, lower in 4 counts, and hold for 2 counts before repeating the next repetition. That single repetition now takes 14 seconds (as opposed to the typical 4 seconds most of us would hurry through. You try it and tell me if you don’t feel that weight you thought you’d outgrown just got heavier! Secret #2 Reach temporary fatigue Slowing down is one way to do this without having to go super heavy. Doing something called a drop-set is another. Increasing exercise volume is beneficial for women over 40. However, with obstacles like time, and energy that could result in not just muscle fatigue but overall fatigue without adequate rest, it’s best to add volume not by more days per week but by more sets and or reps in a workout. Drop-sets (also called monster sets) are often done in the gym. There’s no reason you can’t do them at home if you have at least 3, or 4 pairs of weights to choose from. Your first set of weights needs to bring you to fatigue, ideally at 15 repetitions. (By the way if you don’t have weights that do that, you need to go shopping!) I prefer to do and have clients do 4 sets of 15 repetitions when doing drop sets. You reach fatigue, reduce the weight, and resume the next set, actually a continuation of the first. At the end of each set of 15 you should be at fatigue, and if you’re not do a few more so you do get there. It is the fatigue each of 4 times that makes this effective. Secret #3 Isolated single-joint exercises AFTER compound Isolated single-joint exercises can increase stimulus to cause muscle growth in the specific muscles. For example, you do chest press and follow that later in the workout perform triceps exercises. Another example is doing a squat followed by a hamstring curl. Compound exercises that move multiple muscles boost the energy expenditure during and after a workout. This is the kind of work that increases metabolic effects of strength training. Rarely, if ever does it serve you to do isolated muscle groups only as a woman in midlife wishing to live her healthiest second half. Secret #4 Alternate intensity and volume of workouts Some memes were meant to be ignored. “Always go hard or go home,” is one such meme. Never ever does a professional athlete, an amateur athlete, nor should you always build, build, build. Your fitness level will actually decline and you’ll experience more breakdown leading to injury doing this. I use the same strategy with women in menopause I would use with collegiate athletes or world champion triathletes. There’s rotating schedule of building and recovery weeks. If you exercise intentionally it helps to think of yourself as an athlete. Just wiser. What I mean by that is you are in this for life , not to put yourself at risk for a single competition. I keep that approach with Flipping50 programs. To give you a 4 week “shred” program that if done, and definitely if continued, would damage your hormones immensely would be a disservice. They’re sexy and they sell. But I’m not going to play that game. I’ll be here when you need repair. Keep in mind an athlete, model, or celebrity does not care about long term health like you do. They care about work. Keeping their job for the short time they may have it, is about something other than health. Secret # 5 Change the Way You Do Exercises Using different angles, and unilateral vs bilateral work, or unique range of motion changes is one way I manipulate different fiber stimulation. Not every chest press is the same. And you have a body that lives and moves 360 degrees. The more angles and variations* used, the more fibers recruited. The more muscle fibers we recruit the more beneficial the strength and metabolism boost. *This is not variety for variety’s sake. There’s a line where function is enhanced and where time spend increases without much return on investment. Secret #6 Limit the Amount of Cardio You Do Definitely prioritize your strength. Move more. Do limited interval training. But kick your endurance cardio to the curb if you want to see and feel the positive effects of your strength training on your muscle tone and definition. Move more, yes. We need to offset the time we sit. But long endurance is not the answer right now. Secret #7 Get the Rest and Sleep required for Muscle in Menopause Without adequate sleep the anabolic (growth) hormones you need can’t be produced in the amounts needed to support muscle. (That production occurs during deepest cycles of sleep). While the Queen of rest is sleep, this also means handle your stress. If you’re doing the best workouts in the world, and you’re uber-stressed and or not eating or sleeping, you can’t reap the rewards. So, consider what you need to ditch stressors where you can, and enhance your coping skills for the stressors that will always be there. Never in your life has your skill in this area been so important. A lifetime of putting others and things first is staring at you making this one hard for many women. There’s no way around it. Anything else you want to do depends on dealing with stress and the feedback your body is giving you. Bonus Secret And last? You can’t grow muscle (or boost metabolism) without adequate protein and carbohydrate. It’s just not happening. So, the glycogen has to be in the muscle for the strength training to be beneficial. Fasting? Or doing Keto without carbs? You’re coming up empty. There’s no fuel waiting there to use. Then in the case of fasting, there’s not enough to go in afterward since you’re playing “catch up” instead of getting ahead. If you’re doing IF, I recommend doing your strength workouts in your eating window. Make sure you’re on a rotation so you allow yourself 24 hours after strength workouts to take in the extra fuel that you need for muscle. Yes, even if – especially if - you’re trying to lose weight. Every action you do is either helping or hurting your metabolism. Get Your Own Proof But don’t take my word for it, go get a smart scale and watch the results of your daily habits for yourself. Resources mentioned in this episode: August 2021 master class 10 Day Hot Not Bothered Challenge

Aug 6, 2021

How do I know if I’m recovered? What if I’m not sore? These two questions are the topic for today’s podcast. Thanks to our listeners many of whom are inside the Facebook Flipping50 Insiders group who contribute questions there. I try to pick the questions that will be beneficial to the majority of our listeners. If you’ve got one, drop it in comments below show notes at flippingfifty.com/podcasts or join the group and you can tag our coaches. How do I know if I’m recovered? It can be tricky. Not everyone gets sore. There are other signs you may want to pay attention to: Sleep quality Appetite is good but not voracious of full of cravings Feel like you’ve got tons of energy You’ve waited a minimum of 48 hours and if you’re over 40, 72 hours often will give you an edge You’re able to lift more weight or do more reps consistently – evidence you’re making gains Visible signs it’s working The need for recovery is very unique to individuals. Soreness, fatigue, achy muscles are not the only signs. And they are definitely not a sign that you have or haven’t worked hard enough. However, if you’ve got extreme soreness there is a good chance you have pushed it too hard, you do not want to experience that when you do another workout. To recover, move. Active recovery is always better than passive recovery. Active recovery includes moving and light exercise with minimal muscle damage like swimming or water walking, yoga, spinning or walking. Passive recovery includes massage, soaking in epsom salts, napping, infrared sauna (I love mine! for exercise recovery and so much more related to positive aging) Read more about overall health benefits of sauna. Additional Resources: You Still Got It, Girl! The After 50 Fitness Formula for Women (an entire chapter on recovery)

Aug 3, 2021

Healthy eyes and vision are something you may have taken for granted until they began to wane. If you’ve not only joined the eye-glass carrying or contact-wearing club but may also suffer from migraines or hours in front of a computer, this is for you. My Guest: Dr. Rani Banik is America's Integrative Eye Doctor. She is a board-certified ophthalmologist and fellowship-trained neuro-ophthalmologist with additional training in Functional Medicine. Dr. Rani focuses on the root cause of eye diseases and uses integrative strategies for conditions such as thyroid eye disease, macular degeneration, cataract, dry eye, glaucoma, and other autoimmune diseases of the visual system. Her treatments are based on nutrition, botanicals, lifestyle modification, essential oils, and supplements. Dr. Rani is frequently featured as an expert in the media and has been interviewed on Good Morning America, CBS, NBC, ABC, The New York Times, The Washington Post, and Fox, amongst many others. Dr. Rani has been voted as Castle Connolly Top Doctor and New York Magazine's Best Doctor in Ophthalmology every year since 2017. This Episode: I asked Dr. Rani an eclectic list of questions here about her healthy eyes and vision tips for women in menopause. I hope I hit on one or two that would have been yours and it’s not too late! Add your question to the comments below the show. I think we could have her back for more! Questions we answered today: What influence do eyes have on Migraines or vice versa? Are there things we can we do now to reverse damage? Can we improve our eyesight? What do you need to look for in a good pair of sunglasses? What are the effects of chlorine from pools? Are there any concerns with eye lash extensions or permanent eyeliner tattoos? What is sungazing? Any risks? Who is a candidate for lasik? Best drops for eyes? What are eye health supplement you recommend? Look for Lutamax2020 Connect with Dr. Rani: www.rudranibanikmd.com Instagram: @dr.ranibanik Facebook: EnVision Health Eye On Migraine Here is the link to register for Dr. Rani's FREE webinar called "The Macular Degeneration Masterclass" that occurs monthly. Finally, here is the link to Dr. Rani's online course for the Prevention of Macular Degeneration called "Eat Right For Your Sight...And Beyond". This is a 4-module course via ZOOM that will take place weekly over 1 month. I will run this course LIVE through the year. Eat Right For Your Sight...And Beyond This online course teaches eye-healthy nutritional and lifestyle strategies to protect your vision from Macular Degeneration, a leading cause of blindness in the world.

Jul 30, 2021

We’re talking “clean-eating” and “southern cuisine” today. Does it seem like these two phrases shouldn’t be spoken together? Think again! At Flipping50 we're all about variety, flavor and ditching deprivation. If you're busy looking for what you can have it's so easy and do delicious to feel good you're not missing a thing. If what you eat has needed a shift in menopause - or sooner - you're going to love this. My Guest: Amanda Gipson Nowosadzki is the author of the Clean Southern Cuisine cookbook and founder of the Clean Southern Cuisine blog. She delights in helping others to improve their health through scrumptious Southern recipes that are healthier and free of gluten. Amanda hails from “Cajun Country” in South Louisiana. Much of her childhood was spent learning to cook traditional family recipes. That, coupled with later working in the catering industry in New Orleans, ignited her love affair with food, especially Southern cuisine. When work took her out of the South, she constantly craved the flavors and food from home. Later it became necessary for her to make dietary changes to combat ongoing health issues... so she combined her love for Cajun, Creole, and Southern food with her desire for more nutrient-dense and gluten-free fare. Clean Southern Cuisine was born. Amanda's dual-mission: 1. To provide variety to those who already practice a clean eating lifestyle. 2. To help others to open their eyes to what they are putting in their bodies and how it makes them feel... Yes, even those who have what she calls a healthy dose of skepticism against healthy Southern food. Love the idea of clean eating that is anything but boring? Then let's dive into this episode (and a bowl of gumbo, please)! Questions we dive into: What inspired you to write the book/start eating this way? Have you found relief eating this way? Southern food and health food don’t naturally go together… explain yourself, girlfriend! How hard was that? Have you found criticism from tried and true Southerners.. and or healthy clean eaters alike? You haven’t gone 100% Paleo, Keto, or AIP in the book – why not? What does cooking and food prep mean to you in terms of importance to health? Connect with Amanda: www.cleansoutherncuisine.com/gift Website: www.cleansoutherncuisine.com Instagram: @cleansouthern Facebook: @cleansouthern Questions on how to follow clean eating? Or wonder how to exchange ingredients in recipes you love and make them clean eating with flavor? Add to comments and we'll find out for you! Flippingfifty.com/gumbo

Jul 27, 2021

Running low on Vitamin D? What would a Vitamin D deficiency look like? This episode is all about your energy, (and your metabolism), and whether you might be overlooking a micronutrient insufficiency at the root cause of some signs and symptoms you have. Did you know Vitamin D is not a vitamin but a hormone? My Guest: Missy Bane is a Functional Diagnostic Practitioner and Holistic Health Coach. She dove into functional medicine in 2012 after her own health crisis and personally experienced the natural healing that she now teaches. She helps clients “age healthy” by creating a health plan that incorporates not only diet and exercise, but detoxification, sleep, stress, digestion and all the things that contribute to optimal health. Many clients come to her when they want to dig to the root cause of health issues and no longer want to just treat symptoms, while others focus on long term health and preventing illness. As an FDN Missy works under a medical director’s license with credentials to run functional labs such as stool tests, neurotransmitter tests, hormone panels and more to uncover hidden stressors that contribute to health issues. Questions we cover in this episode: So, what was your health crisis? What happened? I brought you here to chat Vitamin D, though I imagine we may go elsewhere… Why does everyone have so much more energy in the summer? What are signs listeners might be deficient in D? Vitamin D or hormone? What does it do? What does it need to work? Optimal ranges and “Norms” where we get into western vs functional medicine Connect with Missy: https://www.missybane.com/ Download a Bloodwork cheat sheet from Missy https://missybane.kartra.com/page/checklist FB https://www.facebook.com/missybanefdnp IG https://www.instagram.com/missy.bane/ Lab Testing You Order and We Review Other Episodes you might like: 3 Lab Tests I love Should You Be Testing?

Jul 23, 2021

For women over 45 strength training is the absolute most important exercise component. It will continue to be until you take your last breath. To make this personal, my mother just experienced a hip fracture and the inevitable hip replacement that happens after. Her recovery won't go as smoothly as it did 15 years ago. Why? loss of muscle she has experienced since. That in itself may have led to the cascade of events that caused the fall. But most definitely a period of time in bedrest is devastating for older adults. Back to you... This post is a reveal and deep dive into results of a quiz intended to assess women over 45 strength training knowledge. Here are the results, and why they're important. In an earlier post update I shared one significant question about bone density. Here are the other nine questions. You're seeing the actual quiz data collected from over 1800 women over 45 strength training quiz. Let's dive in. I'll take this one question at a time. Women Over 45 Strength Training 411 Q: Which is Best for Bone Density? A: Heavy Weight Training At a glance the correct response was selected by almost 35% of women (that's an increase from pre-pandemic responses of 10%). That's good. However, what's alarming is that body weight training was selected by 45% - almost 50% of women believe that push ups, body weight squats, or yoga will improve bone density. The question asked for BEST. This should have been an easy answer by a landslide. To reach adequate stimulus for bone progressing to a weight that encourages inability to do 10 repetitions, meaning fatigue in 10 or fewer is required. Though that isn't possible for every woman across all joints and exercises due to unique conditions or injury history, it is the correct answer. Q: Which repetition range results in the most optimal bone density improvement? A: 10 or fewer repetitions I won't dwell on this question because I gave it away with the previous question. Only 19% knew the right answer. At least responders are warm with 39% answering 10-12 receptions. As you'll learn later there is reason for this confusion when I ask about best for building bulk or muscle size. Q: What's the optimal frequency for menopausal women (women over 45 strength training)? A: Surprisingly, this is 2, and not 3, but it is most definitely not 4. Here's the why: Women in menopause need as much "more" recovery as they do "more" muscle stimulation. The best kind of "more stimulation" comes from the type of volume that is more sets, more total weight lifted for more intensity, not more days a week of moderate exercise. Some fitness professionals are sharing small studies reporting volume is important for women over 40. It's true. What's also true is the volume of recovery time increases. In other shares by fitness pros, the recommendation is 3 times a week, however those studies are not a) all about heavy each time b) or featuring women in menopause as subjects. For women in menopause prone to adrenal fatigue, and increased injury risk, the sweet spot of two is ideal. The other magical thing that happens in studies testing post menopausal women is they have so much more energy with 2 strength and 2 interval sessions (when ready) that they expend far more energy the rest of the week. There is no "couch compensation" that occurs when there's a high volume of exercise without time between. Q: For optimal muscle fiber recruitment (aka results) how much time should occur between exercises using the same muscle group? A: 3-5 minutes is the idea sweet spot. The goal is not to sit on a machine if you're at the gym, or to sit and wait idly between sets of exercise at home. What self-respecting woman in midlife has that kind of time or patience? The ideal is to format workouts so that they do that naturally. You absolutely don't want to waste the time and effort you put in, for a small percent of results that could be yours. Protocols used based on research about women just like you are your best bet. Watching your timing and speed (or lack there of) that you move back to the same exercise is key to fine tuning results. You'll pick up a bigger weight and be more fresh in doing this, creating more opportunity for fitness. Q: What is the optimal number of rest days (and or hours) between weight training sessions after 50 (and often already true at 40)? A: 72 hours, or 3 days is optimal for most women. This is something you can test. What I've found to be true over 37 years for clients - my own, and supervision of over 250,000 personal training sessions, is that women fully recovered can work harder. Women doing more than every 72 hours or twice a week, tend to not lift as heavy, still be sore, and experience more "tired" and breakdown than the greater fitness they seek. Even among younger women, many fitness pros have realized this to be true for them as well. Recovery is very unique to individuals. True, as you increase fitness beyond the couch you may find you need a little less recovery time, then again as you cross into higher fitness levels you will come back to needing more time between when you truly have effective workouts. This doesn't mean you can't do something. It just means more of the same thing (e.g. HIIT isn't really getting you more fit: it's getting you tired and your brain the fix it thinks it needs). This is really alarming because it tells us that more than 75% of women over 45 strength training are over exercising and under achieving results for creating muscle mass and bone density. Q: Which combination is BEST for changing body composition? A: Yay! Strength training and HIIT. Though I'm thrilled to see that long slow cardio wasn't selected, I want to go deeper. It isn't ALWAYS the right thing to burn fat - HIIT and strength training. There are times when your body is telling you doing HIIT is going to tip your stress scale so far that you'll gain fat or experience weight loss resistance doing it. Q: Which is the BEST work interval: recovery interval ratio for beginners doing interval training? A: Correct answer is.... definitely more recovery... 20:60the second best answer would be #3 20:40 so be sure you're on track for this. Essentially 46% of women answered with an acceptable ratio. But 24% are doing a little to much too soon and 20% are throwing themselves under the bus doing Tabata intervals designed based on young fit male athletes working at 110% of their maximum. That's not a friendly formula for women in menopause. Q: Which of the following repetition ranges is best for bulk-building (size gains)? A: The answer is 1012! Yay. Not that this is a goal for many women, yet, hold the phone. If you can't lose fat, gaining lean muscle mass is exactly the way to get better results. If you're frail, it most definitely is. Q: After High Intensity workouts (especially strength) what's the ideal window for a woman over 50 to ingest a high protein meal (if she's not doing fasted exercise)? A: The exact sweet spot for muscle protein synthesis is 90 minutes, so answer #2, 60-120 is correct. This surprises many - including trainers and nutritionists who are familiar with drinking chocolate milk within 30 minutes after. For older adults (and young) muscle protein synthesis should govern the choice. *if you're exercising fasted (not recommended) eat immediately: your muscle breakdown is occurring because of the fast + the workout + midlife. Q: After a strength training session how many grams of protein (minimum) does research suggest is optimal for muscle protein synthesis? A: A minimum threshold of at least 30 grams (of complete protein) is optimal. More is sometimes better but within limits. What we need to do is be in the sweet spot for absorbing the required essential amino acids. Key to know that collagen is not complete protein and alone does not count toward your daily muscle needs. In a recent podcast I discuss Essential Amino Acids, who might want to consider, and how I use them. If you're plant-based or you're skipping on your protein you need to listen. Not in a program or program you're in not working? Take a 5-day reset:

Jul 20, 2021

Tired of the same old lame old myths and promises? It’s time for blunt fitness facts as you age. Here’s just the episode to deliver. Loved my chat with Susan Niebergall for this episode of Flipping50. Love it too? Leave your comments below the show notes. I love hearing from you. This episode will also show you it’s never too late to have a second career and pivot in any direction you’re drawn to. My Guest: Susan is online strength coach with a passion for helping people change their lives by getting as strong as possible and finally losing the stubborn fat they never thought they could lose. She is owner of Susan Niebergall Fitness and Co Coach with Jordan Syatt in the Syatt Fitness Inner Circle Susan just turned 61 and at her admission may have made every mistake in the book over the years. She was the consummate Yo-Yo dieter, thought all she had to do was eat healthy and she even started blaming menopause for her weight gain as she got older. Susan finally turned it all around in her mid 50’s, with some reality checks, surrounding herself with people who could help her, and with some hard work. Her Mission Susan wants to empower women and spread the message that it's never too late to move better, feel better, lose fat, and build muscle. Change is possible at any age. Questions we answer in this episode: Why fitness? You could have been a doctor, lawyer, plumber.... You are pretty blunt, simple truths, no gimmicks (why I love you so much)... has that always been your approach - or has it evolved? Life on social media, when you have a following like yours is interesting. What's the most unusual question you've been asked? What do you think about social media's influence on women's health and fitness and confidence? Connect with Susan: sfinnercircle.com Instagram Facebook YouTube Twitter

Jul 15, 2021

Have you experienced a menopause weight gain? You're not alone of course. In this episode coach Karen shares her story. Karen is currently our community manager in our Facebook groups. She’s fantastic and this is why. She’s been there not only navigating our programs but coming with a problem to solve and in need of resources both inside and outside Flipping 50. My Guest: Karen Wathen is a retired educator including elementary and junior high school administrator, and Director of Curriculum and Instruction in a district serving over 75,000 students. Questions we Answered in the Episode: Like many women in menopause, you were having some health issues that you couldn’t seem to find answers to. Take us back a couple of years. What were you experiencing? Did you continue intermittent fasting? What impact did your habits have on your insulin resistance? Where did you go from there? You consulted with three doctors about your insulin resistance, but none of the answers seemed to work for you. Then what? How did you know/realize you had an insulin resistance issue? And or inflammation? Did you figure out what foods were causing inflammation? What was your exercise pre-Flipping 50? How has it changed since finding Flipping 50? If a menopause weight gain is something you're struggling with or that you've overcome, I'd love to hear about it. Where Can you Find Karen? When she’s not walking on the beach… of course, not rubbing it in! She’s inside all of our Flipping 50 private groups and one that you can access as a podcast listener, Flipping50TV episode viewer, or YouTube channel subscriber. That’s the Flipping50 Insiders group on social media. That is a perfect place to ask questions or respond to them that get picked for Q and A episodes right here, or that inspire guests for the show. If you’ve got a question about your exercise, where to find specific resources on Flipping50, it’s a community of women just like you. Resources Mentioned: Flipping50 Insiders group My TEDx talk: Everything Women Learned About Menopause May Be a Lie STRONGER: Tone & Define Food Flip

Jul 13, 2021

Do you strength training twice a week to muscular fatigue? Are you able to lift heavy, using weights that cause fatigue within 10 or fewer repetitions? Are you consuming adequate calories daily? (If you’re trying to lose weight are you creating no more than a 250-500 kcal deficit with a diet higher in protein than normal to minimize muscle loss?) Are you fueling before and after your intentional exercise sessions? Are you consuming at least 30 grams of protein (not by weight) per meal? Do you consume high-quality protein based on essential amino acids? Do you prioritize your exercise time and energy around activity that allows muscle and bone maintenance before other activities that don’t support aging optimally the same way? If you answered no to any of those questions (and the more questions you answer no to), you’re more at risk for growing weaker, sicker, and fatter as you age. Muscle and bone losses begin after each peak at 25 and 30 respectively. During menopause you’re at risk of losing both muscle and bone at an accelerated rate. This is especially true in the late stage of perimenopause and early stage of post menopause. The dramatic decline of estrogen that occurs during this time is the cause. Estrogen services as a stimulus for lean muscle tissue. Without estrogen you need something to replace that stimulus. The words women echo to me over and over are, “nothing I’m doing works anymore.” “ I haven’t changed anything and I’m gaining weight.” Bingo. When you no longer have the stimulus from estrogen, as well as less testosterone and growth hormone, you have two solutions. HELLO, WEIGHT TRAINING, NEW BEST FRIEND One is strength training and the other is protein. Menopause combined with pandemic effects of reduced activities of daily living, gym closures and dumbbell shortages, increased stress, and research reports of significant weight (fat) gain, a large percent of the population is at elevated risk for health concerns. Those who were exercising more, weren’t necessarily doing more of the activity that preserves muscle and bone. Without mitigation during aging, and specifically menopause, the female human body becomes weaker and fatter. This combination of sarcopenia and obesity, is referred to as sarcobesity. If you’ve lost muscle and gained fat weight during the pandemic, that does not bode well for a healthy future. Not only have losses been significant but they’ve occurred during a relative short window of time. WHAT WAS TRUE FOR YOU? If you evaluate your past 18 months, would you say it accelerated or slowed your aging? The percent of people who actually track their lean muscle tissue and fat weight is fairly small. It’s grown in the last 3-5 years with the affordability and availability of smart scales for home use. It’s one of the #1 home fitness tools I recommended every home have during the pandemic. While I used to suggest going to a fitness center, or a nutrition center, or oddly enough the rare doctor’s office to have body composition tests done regularly, during the pandemic that came to a halt. Every home should have a smart scale. In early 2021 a study published in the Journal of American Medical Association (JAMA) tracked smart scale users with bluetooth technology. Average weight gain was 1.5lbs a month during the pandemic. By May 2020 that would have been 20lbs. A study published slightly later by the American Psychological Association found the number was between a range of 15 and 29 lbs. Chances are good this wasn’t muscle. Weight training should be mandatory after 50 and here’s why. You have an opportunity to: Reverse the effects of aging Live longer stronger and independently Reduce depression and anxiety Increase brain cognition Decrease dementia and Alzheimer’s Enhance libido Improve blood sugar levels/insulin sensitivity Decrease risk of diabetes Improve blood pressure Improve cholesterol levels Decrease risk of back pain Decrease arthritis pain Improve your body composition (reduced fat and increased muscle) Decrease your risk of injuries from activities of daily life Enhance your enjoyment of activities you love in latter stages of life Improve your sleep quality Decrease your overall stress levels Increase your daily energy Boost your daily energy expenditure (metabolism) Enhance mitochondria production Decrease bone losses Perhaps the biggest reason of all… number 22: All of these add up to increased quality of life, extended healthspan, and decreased cost of illness, injuries, and disease. The Fountain of Youth? The act of strength training alone, even within correct parameters.. falls short without adequate recovery and protein in take. Though many older adults are mistakenly spending all of their exercise time walking, doing yoga, Pilates, or Barre exercise, these activities alone are not enough to offset devastating muscle and bone losses that will occur without adequate stimulation of muscle. Fatigue is a critical factor in creating enough overload for muscle. Those aforementioned activities, especially yoga or Pilates, selected specifically for an individual’s needs can be an integral part of a complete program. They may support proper alignment and mobility, making movement more comfortable and in doing so improve results from a muscular and bone building strength program. They however do not offer enough stimulus for the muscle to significantly increase strength beyond initial beginning stages. Repetitions are often done to 10 in Pilates (mat or reformer) before moving on to another exercise. Those 10 repetitions do not bring a muscle to temporary failure, however. And the focus is not on major muscle groups as much as on stabilizing muscles long enough to have the body composition benefits comparable to lifting weights (whether machine or free weights). Is the time you spend exercising, actually improving your life and healthspan? You’re not delicate and yet you have history. You have used that vehicle you’re living in for 5 or 6 decades. You have to start smart, progress wisely, and continue to improve intelligently. You need a made-for-menopause program not a marketed-for-women program. It’s not about “for your age.” It’s about ability. It’s about status you currently have. Considering all the things that are seemingly "mandatory" or acceptable with aging, shouldn't something that prevents or reverses them be mandatory? Do you agree weight training be mandatory exercise? References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039263/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459070/ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0248314 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8149906/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978974/ https://www.sydney.edu.au/news-opinion/news/2020/02/11/strength-training-can-help-protect-the-brain-from-degeneration.html https://bmjopensem.bmj.com/content/1/1/e000050 https://www.sleepfoundation.org/physical-activity/exercise-and-sleep Additional Resource: Osteoporosis podcast

Jul 9, 2021

Is your waist band tight by afternoon compared to when you put pants on it the morning? Do you have some handles around the waist and back you never had before? Do you frequently feel fatigue in the lower back at the end of the day? If you answered yes to one of those questions, stay tuned. This episode is going to give you a little foundation for resolving your menopause belly. Menopause Belly Quiz Results If you answered yes to more than one of these questions, you have more than one reason behind your menopause belly. I’m going full steam ahead into all of them on an upcoming masterclass (flippingfifty.com/corecare) and if you’re listening far in the future I’m going to do what I can to make a replay option for you again in the future but with technology you never know so get into this session if menopause belly is a thing for you and you’re listening before the July 14 master class ). This is so very crucial to your overall health. Sure, everyone wants to look better in a bathing suit, or a silk dress (as a friend and colleague in the fitness industry so poignantly pointed out recently). Collectively, I’m not just talking just about vanity but about: Absorption of micronutrients from your foods Heart health risk The ability to balance while standing and moving Avoiding lower back issues You can be skinny, slim, but with belly fat increasing your risk of heart disease. You can eat the healthiest diet on the planet and not be absorbing the goodness from it. You can be doing core exercises and be getting closer to injury with every repetition So, to find a solution you have to know the real problem. Answer the quiz questions in this episode. Resources mentioned: Core Care Masterclass

Jul 6, 2021

It’s time to win at aging and I have the perfect guest to share a zest for doing it. If you’ve found your why, then my guest in this episode will have you smiling and nodding. If you’re looking for your own mojo, ask some questions. When was the last time you were excited about your future? Sit with that feeling for a minute. What would you like your future to look like, what would have you excited to get up in the morning? Daydream a little. You don’t have to have all the answers to “how” you just want to light the fire. Sometimes doors open to you that wouldn’t open for anyone else when you know what room you want to go into. My guest Health Educator, Radio Host, Author, Former All American Volleyball Athlete and her name is Sharkie Zartman – and questions about that name might be where we start! She takes a uniquely sports psychology approach to everything mindset, aging, and living. As we can all find the analogy to life in sports and activity, I think you’re going to love this one! The first question I asked: So, we all know names like Tiger, … Colt, and Rocky, definitely don’t hurt your self-confidence, this must be the first “Sharkie” I’ve ever met. What’s the story behind the name? Born, earned? Questions we answer in this episode: You were an athlete, and then coach, you now teach activity courses at a community college, what inspired you to help people win at aging? What’s your unique why? You too take a holistic approach, I use the Whole- istic way of spelling that, how was it you personally arrived there? You’ve got a special name for mindset strategy. What is your RAPP mindset? There are so many positives about getting older… what have you personally found the gratitude for? You say that aging is a challenge, an opportunity and a privilege. Can you share your personal aging philosophy behind that message? Do you have any special advice for listeners as they navigate the aging process? What have you personally found to be the greatest challenges ? Opportunities ? that have come with age? Connect: http://www.sharkiezartman.com Social media links: https://www.facebook.com/sharkiezartmanauthor Sharkie’s book Win at Aging is available at Amazon, Barnes and Noble, and Walmart.

Jul 2, 2021

Your fitness instructor may be holding out on you. Let’s be real, that class you’re attending to get the body like the fitness instructor teaching the class, isn’t the way she got it. As a consultant and business coach to fitness & health coaches, I know this to be true. First, because for years it was me. I was teaching classes and doing my own workout outside of class, to extreme. I was training for a marathon for instance and still had to teach 3-6 fitness classes a week. Doing that now, would never even cross my mind. I simply won’t try to get someone else fit by throwing myself under the bus. I NEVER say, I exercise for a living. I don’t. I teach others how to exercise for a living. I teach principles of fitness for a living. I research the science of exercise for a living and share that, not my single life experiences (a study of one) and share them along with observations of hundreds of thousands of customers over 37 years. Have you ever gone to a really great yoga class? The instructor isn’t DOING the class. The instructor is instructing the class. Bingo. The Incongruent Fitness Industry Telling students to do one thing and doing another yourself is misleading, if not just wrong. For years, I was wrong. I was lucky, in that it didn’t result in injury or illness, or hormone imbalance. I wised up long ago thankfully, and it honestly was having kids that did that. You just have to. Busy has always been a savior for me when it comes to hormones. Because I like exercise. I like endurance (there I said it). But it doesn’t really fit right now. It definitely doesn’t fit my hormones and 2019 taught me that lesson, when I tried to pretend or test whether I could just be immune to hormonal changes and stressors. So being busy saves me from myself. Now, let’s get back to the real track here. The workout fitness instructors are teaching you is often not what gave them the body they have. Recently, a trainer confessed this: A student had approached her after class and said, “I want to look like you! You’re so inspiring!” As soon as the student walked away, she thought, then you’re going to have to lift heavy weights! This isn’t going to do it! But she didn’t tell the student that. She just encouraged her to keep coming to barre. Is it any wonder why fitness programs fail you? False Pretenses I’m reading Jane Fonda’s book, My Life So Far. The book is fascinating and eye-opening (at least for me) and she doesn’t hold much back, including the fact she has been bulimic much of her adult life. Into her 50s. (admittedly, that’s as far as I am). Yes, right? Iconic fitness queen whose body or energy we all wanted and emulated has a problem. She’s now 83, and if you’ve seen her, she’s extremely thin and frail looking. Her inner strength is obvious but externally a stiff wind could blow her down. So, you need to know that your instructor often isn’t doing the workout that got her the results she has. She’s doing the workout you’ll buy and do. She’s following trends. She’s doing barre or Pilates with you, but she’s pouring her heart out boxing in her garage, doing interval training sessions to complete breathlessness on the treadmill, or lifting heavy in the weight room before you’re even awake. The results you want from the class you’re going to may not be why the instructor looks the way she does, but in spite of it. Because your fitness instructor is doing her own workout and also teaching, she’s potentially more at risk for overtraining and under recovery than you! But it is her lifting heavy, her HIIT to breathlessness, and her adherence to a high-quality high protein and whole food diet that helps her. Fake Approach No freezer full of Lean Cuisine or skipping meals and nutrients will get you a body of an athlete. It won’t even get you one that’s built to last 90 years and live fully to the last breath. If you haven’t yet joined a Flipping50 program in progress, you can join the Flipping50 Insiders group to get the village it takes to build fitness. It’s Flipping50, 5-0, Insiders on Facebook. Resources Mentioned & More 5 Day Flip Flipping50 Insiders group My Life So Far by Jane Fonda

Jun 29, 2021

What’s your menopause mindset? Are you convinced you have to slow down? Or could you be trying to keep up with exercise that accelerates aging and doesn’t help you reach your goals, anyway? If you’re ready to shift and want to hear how to bust fitness myths you might be clinging to, I think you’ll enjoy this. This episode was so much fun to do with a woman who’s inspiring to her community on and offline. She’s got quite a story of her own fitness journey to share. She just drops bombs about that so nonchalantly, you have to listen for them! Post Production Note: this episode was released a little sooner than expected due to a schedule change, if you were looking for it by a different number, apologies! My Guest: Pahla Bowers is a fitness expert, mindset mentor and life coach who describes herself as a woman who motivates women of a "certain age” from around the world to make peace with their menopausal bodies by finding a healthy weight and moving in ways that feel like self-love. She creates workouts that WORK for women in midlife and beyond. Her friendly and encouraging exercise routines, mindset-shifting podcast, and buzzing Facebook community of Killer Bs help women transform from cautious to confident, one fun workout at a time. In this episode you can listen over the fence as we talk about: Starting running later in life Running all the way! Mindset So much more! Enjoy this episode on menopause mindset? I’d love to hear from you, and a comment in iTunes is always helpful! Connect: Pahla B can be found online at PahlaBFitness.com or youtube.com/PahlaBowers

Jun 25, 2021

What’s a menopausal woman to do when she’s short on time and energy and long on goals? This episode is a quick reminder of what works – according to science – and what does not – according to science. What’s the ideal schedule for a midlife woman? That was a recent question asked in our Flipping50 Insiders group. I’m combining the response, with … when I’m busy! What's Inside The evidence-based details relayed here are backed up by 37 years observations of women in midlife, including many fitness instructors who became easily burnt out. Our Flipping50 community of 200,000 women in menopause provide the additional proof through feedback, questions, and requests. You can hop into the Flipping50 Insiders Facebook group too where podcast listeners, YouTube Flipping50tv subscribers, and Flipping 50 TV episode viewers gather for a community of like-minded women. For menopausal woman, with a unique set of hormone changes, metabolism, and body composition - not to mention socialization, I won’t keep you in suspense. Here’s what I’ll share: What works What doesn’t work Why this is true What works? Quality strength training sessions HIIT sessions Short exercise snacks of mobility, core, and movement What doesn’t? Skipping Weekend warrior Too little recovery Split routine strength (if weight loss is a goal, and adrenal fatigue is a threat) What? Not More? For a menopausal woman the shock is almost always about the reduced volume of exercise that is required. I want to emphasize “required.” While you may still be thinking, if you do the required and then you lose do MORE, you’ll get better results. IN THIS case, it’s required that you do LESS> But listen, this is like already having an A+ and then doing extra credit. It’s not going to change your GPA, but it might take away from your ability to do work in other areas of your education or life. While you keep trying to do better, essentially going for the 4.2 instead of the 4.0 average in English… your math and science grades are falling. Overall, someone else with a better overall performance gets to be the valedictorian. If you exercise to excess and skip the recovery, the nutrition, the family and personal life balance, chances are, you get tired, fat and weaker if not injured. Support Do less. Just do it in a way that’s made for you… not marketed to you. Flipping 50 programs are 100% built for you. Flipping50 Fitness Specialists are trained to identify when your workouts aren’t working with the rest of your life, sometimes before you realize the signs and symptoms were there all along. Some programs and memberships are open only a few times a year for enrollment. If you’re a trainer or health coach, there’s never been a better time to be a menopause fitness specialist through Flipping50. Resource Mentioned in the Episode: How to Choose An Exercise Program

Jun 22, 2021

Is your tired-all-the time really adrenal fatigue? What does that mean if so and what do you do about it? My Guest: Marcelle Pick, OB/GYN, NP, is passionate about transforming the way women experience healthcare through an integrative approach. She co-founded the world-renowned Women to Women Clinic in 1983 with the vision to not only treat illness, but also help support her patients in pro-actively making healthier choices to prevent disease. She has successfully treated thousands of individuals through her unique approach to wellness. Since 2001, MarcellePick.com has reached women worldwide – offering informative articles on women’s health issues and at-home solutions to some of the most troublesome symptoms they experience today. Marcelle was honored to be among the first to be certified as a Functional Medicine Practitioner. She is the author of The Core Balance Diet , Is It Me or My Adrenals ? and Is It Me or My Hormones? Questions we answer in this episode: How are adrenals affected by stress? What symptoms would a listener experience when she is having problems with her adrenals? What causes Adrenal Dysfunction? How does one heal adrenal problems? How long does it take to feel and see a difference? Yours: Is It Adrenal Fatigue? Listener, if you have a question about whether it is adrenal fatigue that could be causing your sluggishness, lack of mojo, and what to do about it, leave it below the show #456. Your attempts to push through, or step around it in order to lose weight are potentially going to backfire. Identify what you're dealing with, handle that, and then weight loss is often easier than you think, requiring less exercise that you can enjoy along the way. Women, become your own midwife for your own life. - Marcelle Pick CONNECT: marcellepick.com Adrenal Solutions Challenge Resources mentioned in this episode: Flippingfifty.com/TEDx Cholesterol is the mother hormone . -Marcelle Pick

Jun 18, 2021

If I tell you that you need to time protein for optimal muscle & recovery, there begs your understanding of: Why protein timing is important for you now more than ever? How much protein are we talking about? What kind of protein counts and what doesn’t? Before We Start – Be Forewarned So that’s the topic of this post. However, I want to speak to the elephant in the room right up front. This for some ears may feel like an infomercial. I get it. That’s reasonable. I sell protein. I am sharing a link in this podcast to something I’ve used and tested and if you use it, I will make a small commission from it. I too was so very skeptical of people who promoted supplements for decades. For 30 years I swore up and down I would never, ever, ever sell supplements. Until I realized there is so much junk out there – that even I’d fallen for it in my early 30s before I knew what I know now – that the hidden sugars, the “extra fortification even,” and ingredients like soy, and chemicals can actually sabotage you in the exact opposite way you’re trying to get results. Simply said, the very ingredients in many shake mixes can make you store fat instead of fueling muscle so you can burn fat. That’s when I began to produce my own Flipping 50 protein. Because it’s clear that muscle is the organ of longevity (shout to my friend Dr Gabrielle Lyons) AND you can’t have the back-of-the-closet clothes OR the independence you want in 3 decades without the combination of strength training and muscle. So Here It Is, Protein for Optimal Muscle and Recovery – in Menopause+ I’ve been asked over and over by our community about specific brands of Essential Amino Acids I recommend. I’ve been asked who may want to consider them. I’ve been asked how I use them. I’ve been using them myself and testing different brands since 2017. I’m ready to spill the beans. Based on that, you may or may not want to continue. And I respect that. I’ve been super conscious of getting adequate protein, especially post-workouts since I started training for my first marathon, 27 years ago. It was first after long runs that I began it and then realized the need for post strength training was even greater. That’s when I started supplementing three meals a day high in protein with post workout smoothies in addition to that. As I trained for Iron distance triathlons I was ultra-conscious of heavy weight training (even though most endurance athletes shy away from it) and protein consumption to maintain both muscle and bone density. (With so much time on a bike and in a pool bone density ironically can take a hit during endurance training like that, and muscle wasting is very common because cortisol and under-eating is common in female athletes). It wasn’t until I was 54 though, that I started to supplement with Amino acids to boost recovery from workouts and prevent muscle loss. But the types I tried, I hated. It was a plug-your-nose kind of powdered drink mix. And I couldn’t really stomach it. What I’ve found currently isn’t going to appeal to anyone listening. At all. Because taking tablet form supplements is not on our bucket list. And if you’re like me, with a list of omegas, magnesium, Vitamin D, B, and a multi to mention a few, more supplements is not on my wish list. But for me? It beats the alternative of a foul-tasting amino acid supplement. They don’t taste good so a flavored drink mix attempts to mask it. Literally, during one Ironman race, I was taking gel with amino acids on the bike and had to stop, lose my cookies, and continue. Honestly, I felt better! And stopped doing that for the rest of the race. The Protein – Muscle Connection Whenever we’re talking about strength training, the topic of protein can’t be far behind. And we’re always talking about strength training here, whether one of my 12-week STRONGER programs is open or the Café membership providing access to 7 unique programs is open or you’re just seeking a digital download to do at home. Protein provides the building blocks for muscle. Essential amino acids are the building blocks for protein. If your protein doesn’t have all the essential amino acids – those your body has to ingest every day and can’t manufacture itself – then it’s not complete. Incomplete proteins are like puzzles with missing pieces. You don’t get the results you want in the end. Plant-based diets and animal-based proteins are both under fire from someone. This post isn’t a judgement of your choice. It’s not a persuasive argument for one or the other. Your body is the final decision-maker, ultimately. The results speak for themselves. Get a Smart Scale and watch how your habits impact your muscle and fat. Hopefully, you’ll find this episode does offer some possible solutions as to how you can solve these problems: Choosing plant-based diet and unable to eat enough protein Eating proteins that are lower in the amount of essential amino acids you need (plant) Simply getting full before you get enough protein in (animal or plant) Concerns with a lack of muscle, muscle tone, and strength This is literally how I add amino acids to my day. A little later, I’ll discuss why, whether you want to prevent muscle loss, or you want to also lose fat weight, protein content is so important. What I think you’ll see is many if not most of us are going to hit a roadblock to becoming lean and stronger as we age without support. How to Time Protein for Optimal Muscle & Recovery: A Typical Day for Me 5am wake 7 am Pre-exercise 5 amino acid tablets Or a simple shake of Flipping 50 protein, almond milk, and small amount of fruit If not the protein shake before strength training, I’ll have a half a banana and smear of sun butter on a HIIT day 11 am Post workout: about an hour to 90 minutes later a high protein meal or a shake with the works: Chocolate Cherry Recovery Smoothie 1-2 handfuls of spinach 1 serving Flipping 50 protein 3 T hemp hearts ¼ avocado 1-2 tsp cacao ¾ cup frozen cherries Almond milk to desired thickness (I like to spoon) The protein powder plus hemp hearts get the protein to at least 30 grams. Spinach, avocado, cacao, and cherries, as well as the hemp hearts are all full of anti-inflammatory, antioxidants that do your body good after workouts. This can also be made with vanilla, though you’ll miss the cacao, it’s a yummy alternative. More ideas here. Note: I forget too If I’ve forgotten the pre-exercise amino acid tablets, I’ll add them about 20 minutes before either the post workout smoothie or lunch. There are days when my schedule might mean that I have that pre-workout snack, then my post- workout smoothie or meal is lunch. That means there are only really two meals that day, so it’s tricky to fit in enough protein – in fact it’s downright impossible if you’re trying to lose weight and keep muscle – so the aminos are crucial. I tend to have a lighter lunch. I’ll make a wrap from a brown rice tortilla and fill it with leftovers that might be fish tacos, or grilled chicken with kale & brussels sprouts salad. In the winter its usually a vegetable & protein-rich soup. When I make soups, I double the protein ingredients and stay conscious of whether I’ve got 5 ounces of protein in a bowl. Back to the schedule 5:00 pm (sometimes earlier – which lets me fast overnight for a bit longer) I have an early dinner with tons of veggies, include a starchy option like a sweet potato, and protein. Summer is easy with grilling possibilities that let you grill nearly the whole meal. 8:30pm At bedtime on strength training days, I have 5 amino acid tablets. Your body still has an elevated muscle protein synthesis for up to 24 hours after strength training if you’ve really lifted to muscular fatigue. So, you prevent muscle wasting at one end and support lean muscle gains to benefit metabolism at the other end of the continuum by taking the aminos right before bed. (Remember that in elderly adults, bedrest is a real problem for muscle and strength losses. On a mini scale sleep overnight contributes to loss too). You might also get a better night’s sleep thanks to the tryptophan. The combination of two meals and two doses amino acid supplements has given me the amino acid equivalent of 4 meals with about 30 grams of protein – about right for maintaining. Variations in my schedule If I workout earlier and lunch too I’d get the equivalent of 5 meals with about 30 grams of protein, a better number if I was wanting to lose weight. (Protein requirements increase as you try to lose weight with a caloric deficit). And you do have to remember muscle needs carbohydrates too, so don’t fall into the trap of thinking you can just take amino acids and not eat. It won’t work well for you. Note that if I was just having a smoothie and a dinner, I would never do that on a high activity day or I simply have such a large gap between my energy demands and what I’m eating that my body will go into stress mode. That means it’s likely to breakdown muscle. That means fat storage and weight loss resistance, if you’re trying to lose weight. Are you following me? If you’re still using “eat less, exercise more” in midlife, you are contributing to your own muscle loss and fat gain. My Aminos I’ve been using Body Health’s Perfect Amino for about 8 weeks consistently. And it’s definitely making a difference. I use the tablets. I hear you, I don’t like taking supplements either. They make a powder and I’d suggest you try it. I have tried other amino powders and disliked them so I’m admittedly reluctant. But, taking one for the team, I’ve ordered the powder and I’ll do it for you. Check back and I’ll let you know how it goes. Who I recommend consider aminos to improve protein for optimal muscle and recovery Women who are cutting calories Women are exercising without results Women who find they are too full to get enough protein Women who already notice muscle loss Women who are doing only plant-based or almost plant-based diets And no, it’s not just a thing I do on workout days alone. But it is something I supplement every day with. I flex in the aminos when I’m more sedentary, when I am not eating enough protein, as well as workout days. I’d love to hear from you. Questions? *If you use my link to purchase I will make a small commission while you will pay the same rate. Body Health did not ask me to promote or pay me to endorse them. I sought them out after researching sources and landing on them. I don’t share anything here I don’t know, use and love myself and share with family and friends. Other episodes you may like: Intermittent Fasting for Active Women When Your Menopause Calorie Deficit Backfires

Jun 15, 2021

Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising more without increasing your food intake? Could you be underestimating your caloric needs? In a world where overweight and obesity is a real epidemic, that may seem like a very strange question. And if you’re a woman in menopause struggling to lose weight you may also be thinking that eating the fewest calories wins the game. You’d be wrong. Menopause Calorie Deficit vs Energy Deficit This episode isn’t about diets, or nutrition, but it is about why your exercise isn’t working in relationship to your diet. Because if on one hand we’re talking about exercise that will boost your metabolism then we can’t have a complete conversation without talking about how you’re going to feed that elevated metabolism. You don’t have to be a marathoner or a triathlete to qualify as an athlete. The International Council on Active Aging has always qualified an active older adult intentionally exercising to better themselves as an “athlete.” Exercise 3-5 times a week and you’re there. So if you’re listening, you’re within ear shot, you’re probably going to want to hear this. Situations that could result in too little recovery to support your hormones: Exercising more without changing nutrition at all. Exercising more without recovering between (with a combination of rest between sessions, sleep, low stress, as well as nutrition). Eating less without changing your exercise. Nutrition here refers to all things food. Your calories – while a calorie deficit is usually necessary for weight loss it is trumped by hormones. So, if you’ve got an unrealistic gap between energy expended from exercise + your resting metabolic rate and your food intake, your body will go into stress mode. Chronically stressed? Your body stores fat. Your protein – if you’re seeking weight loss, more protein is required to preserve lean muscle. If you lose weight that is muscle, long term you will have significantly slowed your metabolism such that weight regain is very likely. Quality food – micronutrient dense foods are your best friend. It takes more than protein alone. Eating the rainbow, and yes, eating carbs is required to gain muscle! So, if you’re going too low on carbs and you’re exercising that might help you shed water weight for Saturday night. It will backfire long term since your exercise is only fighting a battle against losing muscle, you won’t win it and you definitely can’t gain lean muscle without some carbohydrates. Feeling Tired? Significantly few calories combined with an increase in exercise creates a fuel deficit for your body. The amount of fuel it burns will slow. Your body will be telling you it’s tired, in effort to get you to do less. In menopause calorie deficit is a bit trickier, especially if you’re trying to intermittent fast, or do keto AND exercise. Experiencing a great deal of fatigue? Check with your calorie intake vs your calorie output. Sometimes in the middle of a program, one of our students might say that they suddenly have started to experience fatigue. My first question is what is your diet like? Are you getting adequate protein, and timing your protein and carbohydrates correctly? You’ve been a more active person for 8 weeks. Have you begun to eat like an active person? There are all kinds of reasons for fatigue. Sometimes, fatigue is your body’s way of telling you that there is or was or is a severe energy deficiency. Said another way, every time you eat too little you message your body to burn less. When you eat more you message your body to burn more. In either case that can go wrong. If we all at like it was Thanksgiving every day we’d be in trouble when the activity of the day is usually on TV. If you’ve been a chronic dieter, you already know what it’s like to be on a diet to lose weight, and then find when you return to a normal eating schedule you gain the weight back, if not more. Generally, weight loss that occurs with certain activity and diet, can only be sustained by doing more activity and less food. But since neither are possible long term without illness, or injury, or both, there’s got to be a better way. What is it? Finding your Goldilocks of activity, the Goldilocks of eating, the Goldilocks of sleep to support your optimal body functioning. How much do you need? I hate to count. But I’ll give you an idea, and how apps are useful. That’s just to spot check. Your resting metabolism is just what it takes to live, breath, function, no exercise. That’s probably around 1200-1300 kcals if you’re a medium size woman. A large-sized woman requires more. Some women are barely getting that. Let’s not forget that your brain needs fuel too. So, if you think you’re sitting all day, so you don’t need food, make sure you factor in whether you’re lying around watching movies and getting massages or you’re running a business. Big difference in your energy needs. If you’re an active woman, you need more calories to fuel that performance. If you’re doing a 20-minute HIIT, and a strength training session, then you go out and play golf, garden, or clean the house all day you need significantly more calories. A Calorie Deficit Gone Extreme Using a client’s FitBit to track activity recently she hadn’t realized that during summer days playing golf, working out, walking, she had 3000-5000 kcals burned. Instead of a reasonable 300-500 kcal deficit that won’t throw your hormones (cortisol, insulin to start) under the bus, her deficit was closer to 2000-2500. You’ll never lose weight doing that, or if you do it will be muscle-wasting. Muscles require both protein and carbs and a large deficit just won’t get them enough of what they need. Rest, Reduce, But Don’t Starve On your rest and recovery days, provided you’ve completely recovered from challenging days, you can consume less, it makes sense. But not dramatically less. You don’t want to play the game, “I haven’t exercised therefore I shouldn’t eat.” That’s an absolute nightmare. I guarantee you that if you have either a 2500 or an 800-calorie deficit you’ll hear in a minute, your body can in no way be getting what it needs for muscle, bone, and tissue health. It’s showing up everywhere, you’re just ignoring it. Another client was tracking calories and proudly reported she was keeping her calories at 1100 until she lost a few pounds. Here’s what’s oh, so wrong with that. As I mentioned earlier, when you eat less, you message your body to burn less. So, you’re more tired, and intuitively you think it’s the exercise making you tired. “I just don’t know why I was so tired,” I’ll hear. Discounting Menopause Calorie Deficit Women often don’t think about the fact that they haven’t eaten much has anything to do with their fatigue. Especially, if it’s something they’ve gotten away with previously. But it has so much to do with it. Your body slows. It wants to put out less energy and effort. If you ever were “successful” losing weight on a diet like that, do you realize that you’d have to eat less than 1100 to sustain the weight loss? Yes, and exercise more.. and very quickly again.. it’s just not possible. So, the answer? Strength training, and body composition instead of the scale. If you’re skinny in menopause, chances are you are also going to be frail and fractured at 80. You want to be strong. Strong you. Yes, you can like the reflection in the mirror. Yes, you can enjoy shopping for clothes. Yes, you can command attention when you walk in a room. None of that comes from skinny. A reasonable calorie deficit, with regular meals, especially near your exercise so you optimize your muscle protein synthesis is the answer. You’ll feel better. You’ll want to do more, not less. You’ll also want to go sleeveless or carry your own darn dog food bag. A reasonable calorie deficit doesn’t disrupt your hormones. It puts your body into a fat burning state that comes from expending more energy during exercise. And you also get to enjoy food again instead of thinking of it as the enemy. Skinny Jeans from a Calorie Deficit? I’m not suggesting that you give up your skinny jeans, unless your thighs like mine are more muscular and made for something different. I’ve never been able to find jeans that fit my waste without a gap and hug my hips. I’ve found about 2 pair in my life and guess what? I hung onto them so long they’re back in style. I am suggesting that if you have to starve to fit in your skinny jeans, life could be so much more fun. Other episodes you might like: Intermittent Fasting for Active Menopause Women? How Under-Recovery Kills Muscle Tone in Menopause

Jun 11, 2021

00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube, you may or may not know to question the routine you’re following. If you’re just doing what you’re doing out of habit, this episode may get you thinking about whether your current routine is really serving you. And serving you now, and later both. If you’re in our Flipping50 community you can likely take a split second to tell me what you think I’ll say. I haven’t built 7 12-week programs based 100% on the science of strength training in menopause and 4 additional digital or DVD products prior to that without diving into the science. Always Review Science But it’s worth exploring. Even I am testing my personal results using a different protocol for 4 weeks (June 2021), even enlisting some of our community in a beta test when I’m finished to learn how they’re affected. Is a temporary change a stimulus that can create positive results? And will we want to continue that longer or return to prior strength strategies with a new level of intensity? Things I’m looking at. Should you work your total body or do a “split routine” where you do different muscle groups or body parts on alternate days? There are pros and cons to both as you might guess. In this podcast I will review: Pros and cons of total body Pros and cons of split routine My personal and professional recommendation for women in menopause based on: 37-years working with women in midlife My own 28-day split test routine experiment 05:25 few terms for the discussion of total body or split routine strength Muscle Protein Synthesis (MPS) is the mechanism of increasing lean muscle to overcome muscle protein breakdown (MPB) that occurs with aging. Loss of muscle occurs at an accelerated rate during mid-menopause, and is worsened by lack of protein, sleep, and rest between exercise or inadequate exercise stimulus. I’ve discussed previously that estrogen is a muscle stimulus – preserving losses of muscle and helps you in gaining with the right activity and nutrition. When that stimulus is gone, you need something else. That something is strength training. 09:00 But what does it really mean? The comparison of total body training to split routine is not just a matter of taking the portion of a total body workout and cutting it into pieces. Instead to fairly compare the benefits side by side you’d have to expand the volume of exercise in a workout so that number of exercise, sets, and repetitions makes it a fair comparison. Remember: Little bits of muscle protein stimulus [that occur from a couple exercises for one muscle group or body part] don’t add up to a big muscle protein synthesis – in the same way a protein snack doesn’t provide adequate muscle protein stimulus like at least 30 grams of protein does. So immediately, time commitment is increased dramatically. Muscle soreness and fatigue that could decrease performance and or overall influence stress response also become factors for a menopausal woman. The total body or split routine strength training in menopause dilemma Because there exists a small percent of all research on females in menopause to begin with, and less on strength training specifically, this research review is challenged. The information has to be pulled from that including males (and sparse females) full body and split routine strength training, along with the exercise and hormone research on females in menopause to project the pros and cons. 14:13 That said, this is a hypothesis based on truths about menopausal women response to strength training, common hormone imbalances and contributing factors, and Flipping50’s After 50 Formula for Women™ blueprint. Pros of TB: Total body training allows you to maintain greater training intensity doing just a few exercises. That high intensity is necessary for elevated protein synthesis. Multiple exercises (and sets) for the same muscle group could reduce the overall intensity because of a smaller mass of muscle as the focus any one day and the muscle fatigue that deteriorates form and technique reduces results and potentially sets up for injury. One study showed 8x the strength and lean muscle gains from Total Body, while 2 follow up studies confirmed though showed less dramatic difference Pros of SR: The ability to stimulate muscle protein stimulus more times a week is a benefit to overall MPS. (so long as the number of exercises, sets and repetitions provides more volume) NOTE: A quick comment to this one, I have witnessed midlife+ women are often much more willing to strength train than they are to consume the adequate protein or essential amino acids specifically, that they need each day and around workouts. So more frequent workouts that occur with inadequate protein consumption could backfire for you if that’s the case. In fairness, frequent split routine workouts might however be the reminder, the cue, to consume more protein. Especially if that is your habit already. Say, you always make a high protein smoothie or other high protein meal about 90 minutes post strength training. If you simply increase the frequency of that strength training, then naturally you’re going to feel like it’s time to go pro! Next, is the ability to rest longer between stimulus of the same muscle groups – was at least once – and only if you’re planning wisely, more easily done with split routine. I’m going to have to argue this point. For adults over 40 generally greater recovery time – of 72 hours is already something that benefits performance and results. Unfortunately, in poorly planned split routines that just alternate upper and lower body or feature lower body 3 days a week, this 72-hour advantage is not even experienced. Planned on Purpose? Or Accidental Exerciser? Like anything, your plan is as good as the coach or specialist who’s planned it. But a Monday lower body, Tuesday upper body Wednesday lower body…etc routine doesn’t work. Nor does a MWF lower body and a TTH alternating Chest & triceps with Back & biceps. There in fact is less recovery there than say a Monday and Thursday full body routine. Now, in fairness, there are ways to plan better. But if you’re only blindly following, you may not have applied these principles. Group Fitness or Online Workout Junkie? Likewise, if you’re doing your strength workouts regularly, then slip into a fun group training workout, where the instructor is doing some muscle conditioning exercise, more isn’t better. You’re not allowing your muscle to recover between sessions. If you’re going shopping for a workout online, know what you need and when you need it, and do that. 26:10 Why Is This an Important Decision In Menopause? For women in menopause, volume of training and of recovery have to be considered in a delicate balance for each woman. (Don’t misinterpret as you are delicate, listener. In fact, adequate intensity exercise for you now is far more important than it was for younger you. Adequate intensity trumps a greater frequency of lower intensity exercise for muscle and bone benefits to occur. The message? Do it less -than you’re probably used to - and do that better). The ultimate solution, however, would be arriving at your ideal balance of strength training to adequate intensity while allowing adequate recovery. That’s what informs your personal optimal frequency so that your strength training volume creates the most gains and least losses. Stress Response in Menopause is Heightened Your response to stress (of all kinds), and here we’ll isolate physiological stressors, is reduced during menopause. A split routine then that requires 45-minutes to an hour of strength training most days a week (at minimum 4) vs a whole-body total routine that is 45 minutes (or less), becomes an overwhelming commitment. It increases the need to recover. Combined with midlife moments of stress that can be challenging. It also begins to squeeze out time for other enjoyable movement like walking, or yoga, that may reduce cortisol, not to mention, make time for interval training, more of a challenge. What is Volume? Volume here being a mixture of intensity (reaching muscle fatigue), and frequency, number of sets and repetitions – which is what informs weight you use. Duration in strength training is not really a “thing.” It’s less important in cardio than it ever was as interval training and exercise snacks have become a better way to fit in exercise in a realistic way. Volume alone is not the answer While you may exercise “all the time” and feel betrayed you are not making progress, that in fact may be the problem, dear listener. You could be both progressing and losing progress with a schedule that is too much, too often, with too little rest and essential amino acid-rich protein to support your muscle. In the end, you won’t see progress. Facts That Lead to Questions Exercise is a breakdown activity for muscle. Recovery is when the build up , or muscle protein synthesis happens. The questions in the discussion of total body vs split routine are: What schedule provides adequate stimulus during training to initiate muscle protein synthesis during recovery? What frequency of intense stimulus is optimal? What recovery time is required before another quality workout can be done for positive results? How can you optimize your strength training for your hormone status and vice versa? 35:35 My 28 Day total body or split test strength test By day 7, I was already off schedule. Hit with a busy week, unable to get in the workout even at home. What happened is, what do I do, pick right back up, get back on schedule by leaving that day out, double up the next day, which I didn’t have time to do either, delay things a day and not have full recovery before next week? What I decided to do is combine the missed day and the next day’s workouts, since I didn’t have time to shift into the weekend my entire schedule. Then, that also didn’t happen. It’s been really hectic around here. So, on this, day 10, I’ve missed now day 7, 8, and 9. Essentially I’ll be doing a full body routine to “catch up.” That’s a term no coach or worthy trainer wants ever to hear. Catch Up or Thrown Under? You can’t “catch up.” In attempting to catch up, you get behind. A decision easily becomes irrational for our brains that don’t like to have incomplete parts to a whole. Decisions don’t stem from what’s best for my body if I do all the parts today, but what was best for the schedule. That’s not an ideal way to make decisions for fitness or health. I point this out to illustrate how easy it is to get off track with split routine – a problem I’ve never incurred doing a total body strength training program for 39 years. To recap, total body or split routine strength training in menopause: SPLIT Routine Pros Volume of exercise per muscle group Increased muscle protein stimulus more times per week (if expanded workouts planned) Traditionally allows more rest between training same muscle groups*(not actually true compared to Flipping50 programming also featuring 72 hours) Cons Increases the weekly frequency of strength training (at least 4 sessions) Not greater for strength and slightly more hypertrophy in trained young men Increased overall exercise time commitment weekly Less flexibility in schedule FULL/TOTAL BODY Pros Less exercise time weekly (the biggest objection to exercise for 4 decades of fitness) More metabolism boost per workout Convenient schedule adjustments Shortened, condensed workouts for consistency still work Cons ? Listener I’d like to hear from you. What’s your answer to this question? What if any disadvantages are there to doing a full body strength routine that hits a sweet spot for women in menopause with a frequency of twice a week? ONE POST PUB UPDATE: In at least one study, comparison of Total body and split routine (in college age men), showed no significant difference. This research is not very applicable nor is it easy to know based on the protocol differences between other studies. It is important to note: college-age men are nearly at the peak of their muscle. It may be true that minimal stimulus will help them. A bigger difference would have been found no resistance training compared to resistance training male college age subjects but within protocols, probably not. They are already in their muscle prime! Start Strength Now: (a total body, 2x a week strength program based 100% on research protocols for women in menopause) My Tedx: Everything Women in Menopause May Be a Lie https://www.flippingfifty.com/TEDx References: Calder AW, Chilibeck PD, Webber CE, Sale DG. Comparison of whole and split weight training routines in young women. Can J Appl Physiol 19: 185–199, 1994. Schoenfeld BJ, Ratamess NA, Peterson MD, et al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res 28: 2909–2918, 2014. Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT. Influence of resistance training frequency on muscular adaptations in well-trained men. J Strength Cond Res 29: 1821–1829, 2015. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.

Jun 8, 2021

How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that tell you you’re on the right track? Or do you see 5 things working and then that scale not changing and throw in the towel? If you’re sleeping well, love your energy, are eating high-quality protein evenly distributed throughout the day, you’ve explored your diet with an elimination and reintroduction process, reaching fatigue in your strength sessions and avoiding muscle-wasting cardio sessions, it may be time to look at what lab tests can tell you. Topic Interest You? Join me for the Flipping50 masterclass: Muscle Gain, Not Fat Loss How to literally measure before and after your programs. The number one thing every home that shelters humans who want to age optimally and see transformation need is a smart scale. A dumb scale measures only your weight. A smart scale tells you at the very least body composition and weight. From there you can calculate simply your lean body mass. You want to be sure changes in that scale you give so much power to are positive increases in muscle and decreases in fat if you have weight to lose. You want to be sure you see gains that are muscle if you have weight and strength to gain because you’re on the skinny fat or frail side. Measure Fitness Success During Menopause at Home Pre-Pandemic I suggested Flipping 50 community members buy one or go and find a nutrition store, a fitness center, or doctor who had one. (Inbody or a dexa scan) Post pandemic I suggest that every home have one. That alone isn’t enough as we know from JAMA 2021 study that the average smart scale user gained 1.5 lbs a month during the pandemic. But it allows you to have feedback about your habits so you can course correct as needed. I have 3 smart scales, one for every price range from good enough to gold standard, in my Flipping50 Amazon store and I’ll link to that in my show notes. If you don’t know your body fat percent, you don’t know enough. If you absolutely can’t invest $25 (the lowest priced smart scale) and you care about health, what are you doing? Measure your: Inches (waist, and waist-to-hip ratio alone tell you a lot about your health) Weight + body composition (never just weight) Sleep Appetite/cravings Poop Bloat vs comfort Libido Reflection: Skin/face/eyes Energy Interest in life outside of exercising (two speeds – possessed to move or sleeping?) Productivity Happiness vs depression/anxiety Measure Fitness Success in Menopause by all these means, not just one. Why What You Think is “a Good Workout” Is Disrupting Your Hormones I’m about to challenge your ideal of a “ good workout.” Can you remember, when was the last time you finished an exercise session and said, “that was a good workout”? What was that valuation based on? When you’ve been conditioned your entire life to think more is better, more recovery is generally not been included. More can mean harder, more often, longer, and all too often all of those at once. But there’s an elephant in the room. More means more, harder, longer, more often, and… … fatter. Because chances are you: Have a greater appetite and more cravings Are over-compensating with food Or are under eating And disrupting your sleep. Any combination of which add up to STRESS for your body. Signals get crossed. Your hormones don’t fire correctly. Cortisol tells your body to gain weight, store fat. Insulin sensitivity tanks and higher insulin and cortisol together deposit that fat right in the belly. The real definition of a good workout is one that meets the goals/purpose of the plan you have for today. Monday for me, for example is a rest day. Generally, Saturday and Sunday are higher intensity days, wisely planned that way to optimize the balance of a hard workout with less stress elsewhere. Do you get anxious on rest days? Fear that if you don’t move you’ll lose… your edge, the chance to burn calories, you’ll lose fitness? So on your rest days you make sure you’re doing “extra” something else? I’ve seen that kind of fear and addiction in clients. I can’t wait for an upcoming episode with Susan Niebergall where we dished on this a bit. Is this you? You’re always on the go. Such that when you’re not, the brief instances when you sit down to enjoy a book or a movie, you can’t keep your eyes open. If you admit it, after your workout – even a long walk – lately, you could take a nap. Or maybe you’re not on the go. You’re working constantly and then you’re working out, hard, just like you work. You’re going to do it even if it hurts your joints, if you’re tired, or you haven’t had enough fuel. You’re pushing through, cutting calories, and counting everything. And nothing counts. You’re not enjoying energy from the exercise, or better health. The exercise is just a means to an end. An end you never reach. Workouts become flat, unproductive, or boring. There’s no ideal way to simply measure calories consumed against calories burned. Both are an estimate. But they don’t tell the whole story. They don’t include gut health or hormone status. Hormones determine what your body does with calories. Someone putting you – or you yourself on a low calorie diet – could just throw your hormones into fat storage even if every morsal is “healthy.” Not everyone can be healthy eating kale or other raw greens. If that’s you and you’re eating them every day, it’s disrupting your gut and ability to absorb micronutrients. Not everyone can eat nightshades because of sensitivity or inflammation. All on the “healthy” list. Any food can be that culprit for you. Many should be eating healthy fats like monounsaturated and MCT oil but are fat-phobic. Some are still stuck in the low-fat bagel crazy, pairing that high carb with fat creating more opportunity for cholesterol than eggs ever did. Calorie Myth Assuming every calorie works for every individual the same is wrong. If you have gut issues that often start at midlife where hormonal changes and gut issues connect then your healthy is another woman’s poison. You have to find micronutrient rich calories that work for your gut, heal what issues there might be, and eliminate what isn’t serving you. At least temporarily. Chase Muscle, Instead of Running from Fat. -Debra Atkinson, Flipping50® founder Other Episodes You Might Love: Motivated to Workout What Your Body Wants to Tell You About Fat Loss Support Tracking Your Real measure of success – Flipping 50’s 90 Day Tracker Don’t miss a masterclass invitation! Join the Flipping50 Insiders on Facebook Question? Comment? I love to hear from you! /fitness success in menopause

Jun 5, 2021

Episode #451 Muscle tone in menopause is a common topic around these parts. In that regard, I like to discuss strength, and measure body composition, but the first signs for you, listener, that your workouts aren’t working or you need to start strength training is often a lack of muscle tone. You too? I’ve got you. This episode is all about it. You can’t overtrain but you can under-recover. If this topic is a little too near and dear to your heart, or your bat wings, short shorts, or bathing suit confidence, join me June 9th for the upcoming Flipping50 Masterclass: Muscle Gain, Not Fat Loss. It’s all about running, actually lifting, to the right target again. Click to save your spot. https://www.flippingfifty.com/strengthnow REST Above all, sleep. Get your ideal sleep quantity. If menopause symptoms are squashing your sleep goals, deal with them. There are answers to those issues (Sleep Yourself Skinny ). From magnesium, carbs at dinner (more below), maca, the timing of your workouts, and your sleep hygiene. Between sessions In consideration with your current stress load (adding a challenging workout to a busy workday or one full of family stressors is a recipe for stress overload) Between sets If you have a low level of fitness just starting or restarting, your workouts are about setting habits. You may be able to do more frequent workouts. As your intensity progresses, however, you want to increase recovery days. Muscle tone in menopause requires intensity in exercise so you'll want and need more recovery. LESS EXERCISE? That is not intuitive, right? You will think that you’re ready for more, and more advanced so you should workout more frequently. No. A well-planned exercise routine for anyone includes hard days, easy days, and recovery days. And as you get older (or your life stressors compound your exercise stress) an additional recovery day is fitness boosting. Doing “more” for more-sake will likely reduce fitness, results, and send you backward. Your Training “Week” Whether you use a 7-day week, or you extend a training cycle to 9 days ( You Still Got It, Girl! ) to allow more optimal hard workouts coupled with optimal recovery, is up to you. Sometimes retired or not retired is the determinant. It’s important that you realize your brain, your thoughts about what you need, are the limiting factor in your training. If you have to have more training time, you in that case might set Monday, Wednesday, Friday as your strength schedule. You’d only lift heavy on Monday and Friday, making Wednesday a functional kind of body weight or low resistance workout that varies the use of the body. NUTRITION Fuel Instead of Fast For someone who exercises hard regularly and or who also is very active (say summer months when you’re golfing, gardening, hiking or biking more), make sure you’re not skipping quality calories or carbs. As for calories, even small changes make a difference. For women in menopause at odds with carbs, start there. Try a baked slice of sweet potato or half a banana with a smear of almond nut butter before cardio/HIIT workouts. Enjoy a simple shake with protein and coconut milk or oat milk (instead of water). These small additions to your calories and to your pre-workout fuel will support a better workout AND better recovery. After a workout is the right time to put them back in so you restore your source of energy for the rest of the day. Surprised I’m not talking about protein first? It’s coming. Think starchy carbs like: Sweet potatoes, quinoa, gluten-free soaked oats (overnight oats) and more green than ripe bananas. Sit down to lunch with a bowl of salmon, black beans, and greens. If you have a smoothie, don’t skip the carbs. (sweet potatoes, aquafaba – liquid from chickpeas - or cannoli beans, are as appropriate if you don’t like the sweet of fruit). You’re not going to lose weight eliminating carbs if you’re truly on the move. In fact, you’re more likely to halt your progress. If you’re “fit” but still fat, and it doesn’t seem to make sense, check on this one. So many women are beyond confused about keto, fasting, and think of carbs as the antichrist. If you’re an athlete, or active, start treating yourself like it at meals. Protein is key Unless you’re already working with a Flipping 50 Fitness Specialist I’m going to guess you are not eating enough protein. Here’s enough. About a gram per pound of ideal body weight. For women who want to lose weight and keep the muscle this is crucial. The more you cut calories, and skimp on protein the more any weight loss, if your body doesn’t slow metabolism that is, will include a high percent of muscle. Want More on Muscle Tone in Menopause? The second Wednesday of each month I do a special Flipping 50 Masterclass focusing on the science of fitness in menopause and have since 2013. It’s still free, and it’s rich in evidence-based protocols and facts featuring you. Check the banner at flippingfifty.com for registration. The next one as we record is June 9th. 4pm Pacific/5 Mountain. Join Me. I’ll target all the most FAQs. REST & DIGEST A neglected part of nutrition in recovery that is often forgotten is digestion. For muscle tone in menopause you have to not only be eating the right thing but absorbing it all. How do you know if you’re in “rest & digest” mode? Read on. Signs you’re not digesting well include: bloating constipation gas poor appetite hormonal imbalances general fatigue headaches blood sugar imbalances What to do? Eliminate: Meals on repeat Dairy, gluten, wheat (for starters) Gooey gels and bars (might once have worked but not now?) What to Add: A probiotic A digestive enzyme before meals – Betaine HCL Saur kraut – 2-4 forkfuls 1-3 times a day During competitions – Atrantil L-glutamine Bone broth or collagen protein (for gut) Most important, though? STOP. Relax. Take 5 deep breaths before you eat. Sit down during a meal. Then, sit down after a meal. Rest for 15-20 minutes. Breath. Avoid eating on the go. During activity, be a little more thoughtful about fueling too. Hiking? Sit down and enjoy the view to have that stash of nuts. (A high protein and fat snack for low intensity exercise is appropriate). Walking the golf course, chewing on sunflower seeds or jerky? Stop on the turn and go in and let someone play through if you need to. Related to Muscle Tone in Menopause: Intermittent Fasting for Active Menopausal Women? Listener Question About Muscle Tone

Jun 1, 2021

If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into optimal exercise & protein habits a great deal today (though I am in an upcoming Masterclass and I’ll put the link in the show notes so you can join me on June 9 ). IF Again? I’ve covered Intermittent Fasting (IF) at Flipping 50 for years. You can search on the site to find the blogs and podcasts Already there. I’m doing this update though because as we head into summer, we all tend to be far more active. I don’t want your summer fitness or healthy eating plan sabotaged. This is going to start off quite science geek. Hang in there. It comes down to kisspeptin, is a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it’s disrupted, our sex hormones aren’t produced and released the way we need them to be. [Stacy Sims, drstacysims.com] Intermittent fasting and keto both disrupt kisspeptin production. When your brain perceives you have a deficiency in nutrients, especially carbohydrate, women have a marked reduction in kisspeptin stimulation, which not only increases your appetite*, but also reduces your sensitivity to insulin. *Remember the increase in appetite may not happen from IF alone, but from combination of “more” exercise and IF, especially if you’re restricting calories. IF science is NOT about caloric restriction, but a restricted eating window. We're Different Research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men. What happens when you layer exercise stress on top of the stress of denying your body fuel? Stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. As a result, your thyroid* activity is depressed, which will disrupt your menstrual cycle if you’re still cycling. Your body also starts storing more belly fat. *normal test results, and typical lab tests are not enough information for thyroid – know what you want to test and interpret “optimal” levels with a health coach or a functional doctor Unintentional Mistakes You Don't Realize or Deny What happens when you do an interval training session, then a strength training session, then go for a long walk? You’ve made high intensity anaerobic work an endurance event. That's problematic, especially if you fail to eat. As a woman in midlife, you’re more sensitive to endurance exercise’ having negative effects on cortisol. You decrease benefits of the HIIT, and the muscle boosting benefits of strength training since cortisol breaks down muscle and causes fat storage. You may be sabotaging your results. If you’re a “more is better” thinking woman, you may struggle with weight loss because the “additive nature” of stringing all that activity together is not the same as a regular frequency dose. You would never take an entire bottle of vitamins or prescription medicine at once, right? So now you’re likely to experience disrupted menstrual cycles, higher anxiety and stress, impaired (exercise) performance and often weight gain—not what you signed up for?! But Diets Work for Some Active Menopausal Women? Sometimes women will contend that these diets work so well for them. And they might for the first three months, because nearly any diet will yield some effects in the short term. The long term effects for female athletes, however, is endocrine dysfunction, increases in abdominal fat, more depression, and a backlash of subsequent fat gain. Female athletes perform far better in a fed state. Female athletes need to eat. If you intentionally exercise 3-5 days a week with a desired result, you qualify as an “athlete.”There does not need to be a registration fee or starting line. Keep something in mind when you see “athletes” or models that “appear” thin or have bodies you envy. Many figure competitors, endurance sport female athletes, and models have thyroid, and infertility issues. Many drive themselves to adrenal fatigue. Health isn’t their goal. Working, participating, or winning competitions is. Women who want “thin” or are desperate for “weight loss” can fall into the same trap. Abandoning health for temporary weight loss often brings fat storage with a vengeance. Thinking, “when I lose the weight” then I’ll change, never works. What got you here will never get you there. Safe Fasting guidelines recommended for all (except those with adrenal fatigue). 3 Meals no snacks, and a minimum 12-hour overnight fast. For women, the first meal should be high protein, lower in carbs and occur in the morning hours. Beyond this, whether you’ll benefit depends a great deal on your current status. Gradually increase the overnight fast to 13, 14, or up to 18 hours keeping in mind morning meals. There is a difference between fasting and keto. Anything with calories breaks a fast. Consuming fats can keep you in ketosis where the premise is to burn fat. An alternative to IF timing: Alternating days of lower calories with days of higher calories is sometimes suggested. Those lower calorie days should be on low exercise days. However, the 24-hour period after a challenging HIIT or strength training workout should be plentiful in protein to benefit muscle protein synthesis and repair. If IF options begin to feel like a “diet” and you’ve crossed a threshold where the energy reserves are low enough your body’s stress adaption kicks in, fat storage is more likely. You can’t both store and burn fat. NOTE: Caffeine elevates cortisol and can also spike blood sugar. In midlife, more susceptibility to stress and cortisol may make “nothing but coffee” ‘til noon a fat bomb. Recall that as mentioned, the body sensing low fuel reserves will increase cortisol, and fat storage. Summary: During menopause insulin sensitivity commonly decreases (making you more insulin resistant) and may be encouraged by IF and or keto alone and amplified when combined, especially in active women. Other Solutions: Mediterranean Diets tend to be easy to stick to, and support heart health, as well as optimal weight. I recently interviewed Dr Steven Masley where we discussed it. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818825/ https://www.mdpi.com/2072-6643/12/4/1029/pdf Effects of intermittent fasting on health, aging, and disease . de Cabo R, Mattonson MP. New England Journal of Medicine , December 2019. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial . JAMA Internal Medicine , May 2017. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism . American Journal of Clinical Nutrition , January 2005. The Obesity Code , by Jason Fung, MD (Greystone Books, 2016). Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis . JBI Database of Systematic Reviews and Implementation Reports, February 2018. Metabolic Effects of Intermittent Fasting . Annual Review of Nutrition , August 2017. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes . Cell Metabolism , May 2018.

May 30, 2021

Have you too lost that muscle tone and want it back? This episode is an answer in response to a listener question. It's one I'm sure will resonate with many listeners, maybe you. Muscle tone, cellulite, and menopause often come up in the same conversation. The question My arms, biceps and triceps, that used to have muscle have mysteriously lost that muscle. Seriously seems I looked in the mirror one day and I had muscle and the next I had cellulite. I have learned through all of your podcasts and reading that it is due to estrogen dominance. I am 51 years old right now, am I able to regain some if not all of that muscle, and especially get rid of this cellulite and fat on the arms? -Michele Estrogen dominance... is caused by multiple things, one of which could be excess cortisol blocking progesterone. In this case it can be coming from a variety of sources, in fact, it could be coming from exercise. So, let’s consider all the other obvious sources of stress: Sleep deprivation Diet deprivation Too much exercise Emotional, work, relationship stressors Then there’s exercise: Too much Too little Wrong time of day Too little recovery Too little protein If you lost that muscle tone and want it back, my thoughts: Hell, yes! We have to believe it. Every cell in your body listens to your thoughts. Then, thoughts aside, is it possible? Yes. A multifaceted approach Stress – all sources Skin – for cellulite Nutrition Sleep Joy Cellulite solution: Warm up Workout Interval Myofascial release or Stretch So, if you lost that muscle tone, can you get it back? Yes! With some special attention! Resources Mentioned in this episode: 10 Day Hot Not Bothered Challenge Flipping 50 TV Cellulite Episode Magdalena’s Book on Estrogen Dominance Other Episodes mentioned: The Sneak Peek Book Intro

May 28, 2021

Are you getting enough exercise in menopause? Are you wondering that too? I’ve been following your advice focusing on strength 2x a week, typically Wednesday & Saturday for ample recovery time. My question is this. If I typically do 30 min lifting routines, focusing on whole body strength w/ 8-20 pound weights, is 30 min enough? -Kate Right Question? What if the question you should ask is whether what you’re doing is too much? In response to Kate’s question, to be clear I don’t think you’re doing too much or she’d have offered some other information. When it comes to exercise you want Goldilocks amount. The sweet spot, the just right amount. Too much exercise will cause you to gain weight and store fat. Too little exercise will not help you optimize hormones. You want a nice dose of cortisol reduction. You want a dose of growth hormone and testosterone stimulation. You want to pick up where estrogen may have dumped you off with stimulus for muscle. Enough Exercise in Menopause for You You first determine whether those things are appropriate for you or if you’ve got signs that you have imbalance. For instance: you can barely get up in the morning, you’re up but not fully functioning for hours… you have gained weight, doing the same thing you used to do and now can’t get it off and the more you try the worse it gets. You have mood swings and total brain fog You can’t sleep at night even though you’re exhausted It’s not a matter of time. It’s a matter of what you do with that time. Do you reach muscular fatigue? Let’s look at sets. In the most typical example of sets of exercise there might be 2 or 3 sets of a number of repetitions of exercise. But there could also be just one set. A single set of 3 to 6 repetitions to fatigue, or a set of 35 to fatigue are also documented as means for successfully gaining strength and muscle mass. Fatigue is the Key The point is reaching fatigue with 9 different exercises repeated for a total 27 sets could be done in 30 minutes. That’s quite a bit of successful muscle fatigue. The question is whether the weights you’re using for the exercises and the sequence of those exercises is causing fatigue. If you’re asking, I’m wondering if you might be ready to lift heavier weights, or have a different routine, so that you reach fatigue. Resources mentioned on this episode: Book Sneak PEEK episode 10-Day Hot Not Bothered Challenge Other Podcasts You Might Like: Insulin Resistance in Midlife Belly Fat Understanding the Role of Cortisol and Exercise in Menopause Thanks to my friend Stu Schaffer for sharing his client’s story about too much exercise.

May 25, 2021

Acne in menopause is no joke. Wrinkles, pimples, dryness and breakouts, oh my. Here's what to do from a skin expert with the best of nature and medicine. Have you tried all the supplements, creams, and teenage skin products out there without results? Find yourself with worse breakouts than you had as a teenager? Want to know what you should run from on skincare ingredient labels? This is your episode! My Guest Dr. Michelle Jeffries is an Integrative Dermatologist in private practice in Phoenix, Arizona. She is a triple board-certified physician in Dermatology, Pediatric Dermatology and Integrative Medicine. Dr. Jeffries also has a Masters degree in Psychology and is an Institute for Functional Medicine Certified Practitioner. She has been voted Top Doc by Phoenix Magazine and given presentations on her unique Integrative Dermatology perspective at national dermatology meetings. Dr. Jeffries has authored several professional publications including her most recent publication titled "Functional Medicine Approaches" in the book Integrative Dermatology: Practical Applications in Acne and Rosacea . Dr. Jeffries developed a comprehensive holistic skin healing course called The SkinClock Method that blends ancient wisdom with modern medicine to help you get rid of your pimple breakouts and unveil the brilliantly aligned beauty that you already know you are. Questions that we cover in this episode: Why oh why do we have pimples on top of all of the other menopausal woes? Let's look at what's behind those pimple breakouts. What are the most sought-after supplements that naturally help address hormonal acne? What else besides hormones can be the root of pimple breakouts? How do you minimize inflammation when you have hormonal acne? What ingredients in skincare products should you avoid when you have acne prone skin? Why teenage acne products don't work well for menopausal acne. What ingredients in skincare products should you look for to help your pimple breakouts? What do you do when you've "tried all of the supplements, all of acne creams, all the diets" and you are still breaking out? Connect with Dr. Jeffries www.drjeffries.com www.drjeffries.com/skinclock She’s Social: Instagram @drjeffries FB: @drmichellejeffries

May 23, 2021

I need a favor. I’m writing a book for women in menopause who are not yet strength training or know what they’re doing isn’t working and want to identify a better way. Weight training for women in menopause What I’d love from you is the question you either have now or wish you’d known to ask before you started strength training. To clarify, if you aren’t lifting now or haven’t regularly for the last 3 or more months what question do you have? If you’re in menopause or beyond and are lifting, what questions did you have before you started, or what do you know now that you wish you’d known sooner? The Ultimate Beginners Bible Weight Training My intention is to write this weight training in menopause book for you so much so that you feel like I know you personally. I want to: answer all your questions about strength training right now. make it simple to decide where to start and how you progress. take the science behind strength training in menopause and make it so easy to understand you could be your own trainer. Or if you decide to use a trainer, one who may not be a Flipping 50 Fitness Specialist course graduate on our directory, you know exactly what questions to ask them. You’ll be able to advocate for yourself. Weight Training in Menopause In asking this favor I want to make it as easy as possible for you to respond. So… you may see this at the show notes at flippingfifty.com/weight-training-in-menopause or in an Instagram or Facebook post, or on my Youtube channel. Add your question anywhere it works for you! I’ll add those social media links below just in case we’re not connected there already. If you’re seeing this as a Flipping50 email subscriber I’m going to put a simple link to a 2-minute survey there for you! (My customer service team will thank me!) Thank you in advance! This podcast is a special sneak peek at the introduction or the forward. I wanted to share it with you first, listeners, subscribers, and followers, as a thanks in advance for this favor I’m asking! I’m working as fast as I can on the book but writing and then editing takes time. 10-Day Challenge for Support Now If you’d like support now, my 10-Day Hot, Not Bothered Challenge is open.. and closes May 30, 2021. I don’t offer it regularly and don’t know when I will again. It’s the perfect start to connecting menopause hormone fluctuations with the exercise you do. Daily workout (and recovery day) videos are not the only thing you get. I will coach you every day with a short audio of how and why what you’re going to do supports your hormone balance. That’s at flippingfifty.com/hnb-challenge The best part is, you can potentially earn 100% of your registration fee back as credit toward your eligible next step with Flipping50 if you successfully complete each day. I’m going to reward you for keeping your promise to yourself! What are you waiting for… when doors close there’s no “next chance” on the calendar! The sooner you get in the sooner you start using the bonus mobility videos to feel amazing even before day one June 1st. Mentioned in this episode: Your question about weight training in menopause Facebook Instagram Youtube

May 21, 2021

In this episode about insulin resistance in midlife belly fat weight gain I’m going to address the #1 complaint of women in menopause: belly fat. (followed closely by fatigue) Things I’ll cover: Insulin’s role in metabolism and at menopause Insulin’s integrated relationship with other hormones How insulin relates to menopause belly fat Lifestyle factors that change insulin’s effects Effects of exercise in menopause on insulin sensitivity What does insulin do? Insulin helps control blood sugar levels (glucose levels) by signaling the liver and muscle and fat cells to take in glucose from the blood. Insulin therefore helps cells to take in glucose to be used for energy. If the body has sufficient energy, insulin signals the liver to take up glucose and store it as glycogen. When the body doesn’t convert enough glucose, blood sugar levels remain high. Where's the Fat? Women have a different response to midlife weight gain that occurs in response to hormone changes. While men have both subcutaneous and visceral fat deposits, women have more visceral fat storage. Thus, the “menopot” as Dr. Pamela Peeke once coined it. Hence, midlife belly fat weight gain. Insulin Resistance in Midlife Weight Gain? But I won’t leave you there. Because I’ve shared with you the ACOG 2019 study of over 1 million women showing no correlation between weight gain and menopause. I know if you are one woman who has experience belly fat gain this is no consolation. That’s why we’re here. To understand the role of various hormones in weight gain and belly fat. [Previously I published a podcast and recording for our Flipping 50 membership on cortisol that would also be a good review.] At midlife, a cascade of hormone shifts mean it takes more and more insulin to get glucose into the cells. If you're "doing the same thing and it's not working," you have a clear answer why. Midlife belly fat weight gain is common, not mandatory. The stabilization of blood sugar occurs through hormones insulin and glucagon. Insulin reduces blood sugar (by helping cells absorb glucose) and glucagon is released (by the liver) when blood sugar levels are too low. Glucagon instructs the liver to release stored glucose, which causes a blood sugar rise. Other Roles of Insulin Insulin also helps healing after injury by delivering amino acids to muscles. As you know it is the amino acids that help build the protein in muscle tissue, so when insulin is low muscles may not heal properly. This cycle of insulin and glucagon support even blood sugar. The balance provides energy to cells while preventing nerve damage that can result from high levels of blood sugars. Insulin inhibits fat burning (lipolysis), even while other circulating hormones are active at the same time stimulating fat burning. Glucagon Epinephrine Norepinephrine Growth hormone Cortisol Also, at the same time insulin stimulates fat storage, other active hormones inhibit it: Leptin, growth hormone, acute increases in cortisol. It’s not simple. Insulin has an impact on blood sugar and fat storage and fat burning but it’s tempered by many other factors. Insulin itself doesn’t cause weight gain. You need to expend more calories than you eat. (** I typed that incorrectly/inversely the first time.. let's hope I didn't SAY it incorrectly or if I did YOU caught it!) And yet not have too great a deficit and cause stress. If you have lower insulin spikes after meals, they don’t last as long, and your body is able to burn fat again in a few hours. (That’s why enjoying meals without snacks aids fat burning). Remember though that blood sugar levels can spike if you eat too little, consume artificial sweeteners, and during menopause other hormone changes, will cause a change in the amount of insulin required to get glucose into cells for energy or liver and muscle for storage as glycogen. Menopause symptoms often improve or don’t because of insulin.That includes midlife belly fat weight gain. Because insulin has a cascading effect on other hormones, we’ve got to start by looking at it. Reversible risk factors for insulin resistance: (lifestyle habits) Diet high in refined carbohydrates Sedentary lifestyle Anxiety and suppressed emotions Sedentary Women If you’re sedentary, intermittent fasting beyond the basics good for everybody can help. Those basics are eat regular meals, avoid snacks and close the kitchen after dinner so you have at least a 12-hour fast overnight. [MORE, is NOT always better though. I see you out there.] Active, Exercising Women If you’re a midlife woman exercising though, you’ll do better fed than fasted. You need a little something to bring up your blood sugar level in the morning and decrease cortisol. Even a little cream in your coffee prior to exercise, a half a banana with a smear of nut butter, or a simple protein shake will work. Then follow with a full high protein low carb meal. Research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men. If you’re an active midlife woman, it’s important to rethink your level and timing of intermittent fasting. If you’re trying but not losing weight, belly fat, and not experiencing more energy, you may want to reconsider your schedule. Take 10 Days to Ditch Exercise Mistakes That Lead to Older, Sicker, Fatter for those that leave you Rested, Recovered, and Recharged. What Else You Can Do to Support Insulin Levels Check Your Cortisol Levels: If you’re low in the morning and high later, or high then crash, try to avoid over-caffeinating which will drive more cortisol issues. Consider adaptogens like Maca or Ashwaganda. Exercise with moderate amounts of low and high intensity exercise. (unless you’re in adrenal fatigue when you should leave out the HIIT until you’re more restored). Calorie restriction puts increased stress on your body and when you are menopausal it can backfire. It can increase cortisol and insulin, and decrease thyroid function causing you to gain weight. This is especially true if you are restricting calories and exercising more. Remember, “Eat Less and Exercise More”? Burn it. Tune into your emotions. Somewhere is that girl who used to run around the house with a cape thinking she could do anything. But often we lose the same body confidence and self-esteem we once had. Then try some of the old habits mentioned earlier (undereat, eat and drink foods that don’t serve us, over exercise or do none at all) that make our bodies do the opposite of what we wanted (store fat and drain us of energy). If you’re tolerating things in your life, living angry or in fear, you want to look at how to change that and deal with what you can’t change. Happy people living lives they love have less midlife belly fat weight gain. Have you noticed? (and are not compulsively exercising or rigid in their food and behavior) Other Integrated Hormones: Adiponectin Menopause coincides with an increase in several co-morbidities, which include insulin resistance. The accumulation of the central abdominal fat in women at this time is associated with a decline in the production of a protein called adiponectin. Adiponectin, which is produced by fat, is important for the metabolism of glucose and fatty acids. Let me restate that: a protein produced by fat helps you burn fat. In short, it makes the cells in the body, particularly the muscle and liver cells, more sensitive to the actions of insulin. Low serum adiponectin levels are associated with insulin resistance and the metabolic syndrome, such that the decline in adiponectin with the intra-abdominal weight gain at menopause is believed to play an important role in the development of insulin resistance after menopause Adiponectin and Belly Fat The tendency toward accumulation of abdominal fat – called visceral fat - in women in menopause is associated with a decline in circulating adiponectin. Adiponectin, produced by fat, increases insulin sensitivity by promoting fat oxidation distally in liver and muscle. Low serum adiponectin levels are associated with insulin resistance (IR) and the metabolic syndrome such that the decline in adiponectin with intra-abdominal weight gain at menopause is believed to have an important role in the development of IR after menopause. Many women do, but as many don’t, experience midlife belly fat weight changes. Many women are able to mitigate it. I’ll offer some ways to do that here. The list I’m about to give you is nothing crazy. These are habits you have heard me suggest to you before, things you very likely do already or will realize it’s time to get back to them. Most all of them are good for health for many reasons and adiponectin levels are just one. Ways to Increase Adiponectin Daily intake of oily fish or Omega-3 (I take Nordic Naturals) Monosaturated fats like avocados, nuts, olives, and olive oil Fiber (as if you didn’t need it anyway for toxins, excess estrogen, satiety, regularity and blood sugar) Avoid or Reduce Caffeine –(choose organic coffee to avoid pesticides or matcha to benefit from the ECGC) Get Cold – cryotherapy, sleeping in a really chilled room (66 F) and shivering (embrace that cold climate) Exercise – yoga, weight training and cardio all improved levels of adiponectin How Does Exercise Influence Insulin Sensitivity? Exercise, specifically high intensity exercise, for postmenopausal women restored insulin sensitivity and skeletal muscle insulin-stimulated glucose uptake, as well as muscle mass to the same extent as premenopause women after 3 months of high intensity exercise training. This particular study included strength training, well-documented for support of blood sugar levels, as well as anxiety. I mention because often we high intensity exercise training and assume this is intervals made of burpees. You neither need to do burpees to do high intensity interval training, nor does high intensity exercise always suggest intervals. Muscular fatigue as a gage of intensity for strength training. In another study, published in Menopause, just six weeks of HIIT reduced effects of menopause and age in both perimenopause and postmenopausal women. Previously shared studies of SIT or sprint interval training for women showed an improvement of overall body fat, visceral fat, and an increase of lean muscle tissue. All results that positively influence insulin sensitivity. The Right Exercise & Intensity Evidence exercise positively influences your insulin sensitivity. It reduces the co-morbidities associated with visceral fat weight gain. Other diet and lifestyle factors that support optimal health also improve your insulin sensitivity. Resources: https://www.monash.edu/medicine/sphpm/units/womenshealth/info-4-health-practitioners/insulin-resistance-in-the-menopause https://pubmed.ncbi.nlm.nih.gov/21967160/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832997/ https://pubmed.ncbi.nlm.nih.gov/29338526/ https://pubmed.ncbi.nlm.nih.gov/28953212/ https://pubmed.ncbi.nlm.nih.gov/22089179/ Another Episode You Might Also Like: Understanding the Role of Cortisol and Exercise in Menopause

May 18, 2021

Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? https://facebook.com/groups/flipping50insiders ) Here's Dixie’s question. “I'm wondering what Debra would suggest for a 60-year old regular exerciser who is frustrated with setbacks caused by minor injuries. When I tried to increase my weight in strength training, I developed tennis elbow. So, I rested and healed and then started back at a lower weight, and then I had a hip flexor strain and I had to stop the squats. It's frustrating when I want to move forward with my strength and keep getting little injuries that set me back. I thought if I was having this problem, others might be too, maybe it would be a good topic for a podcast. I so agree and thank you to Dixie for asking. Here's the scoop. Causes of Frequent Injuries in Midlife (Especially for Women) You may have heard me speak to the connection between hormonal changes and increasing occurrence of injury. We don't have a reason why we can tie it to directly so there is no direct link and we can't say well when this happens or that happens, or it’s this hormone specifically. And because there's so much variation from one woman to the next, it will probably be a long time before we ever do realize what that might be. But here's what typically happens. A lot of the injuries I see that do occur tend to be chronic in nature. Now, sometimes it can feel like it was acute, like it just happened, but take for example, the tennis elbow. So that's an “it is” that's tendinitis. That type of injury can happen at the wrist - carpal tunnel syndrome - probably a little bit more familiar to you. It can happen in the feet; plantar fasciitis is very common, and shoulders. Chronic Causes Chronic injuries are not uncommon among midlife women. They feel potentially like they happened when you started strength training (or other exercise) so it may make you think it's an acute injury. Acute? or Chronic? It can feel like it's because of the exercise in fact, and I’m going to be a little defensive. Sometimes the exercise is just the thing that makes you aware that that was probably going to happen anyway at some point. But you started doing something that added a little bit more controlled stress to an area that was already suffering from some kind of a weakness, and it just made a pre-existing condition show up. Exercise wasn't necessarily the cause but it was what made you more aware of the symptom. Hip flexor strain is very rarely is an acute onset. That's chronic, because of our daily postures. (and our lack of daily stretches and strengthening to offset it. So, by the time this is published, we may be past, potentially, our posture masterclass, but that posture masterclass for flipping 50 will be in May. It’s May 12th at 4pm Pacific. If you can make it, I advise you to come, because when you can correct your posture and become more mobile, you’ll reduce injury risk. Beyond Posture: Progression Posture is one problem. But there's also a compounding problem for women in midlife. As we get into this hormonal changes that - most likely estrogen levels have a protective fast factor for muscle, they're a stimulus for maintaining and gaining lean muscle - as that goes down and cortisol goes up, we have more muscle breakdown. That spills over to ligaments and your other connective tissues - which are less resilient and elastic with age. It's a Combination of Things - Many Under Your Control And that is a part, or a contributing factor in frequent injuries in midlife. Here's the other one: your mentality is that when we're not seeing progress, we work harder, right, we're going to exercise more, or longer, or harder or the trilogy of all three. That's a fast track to injury, especially if we ramp it up too much too soon is the cause for injury at any age and phase of hormones. If you're in midlife and you're much more vulnerable to those injuries in any way. The third thing that's catching up to us ladies is our micronutrient insufficiencies. Micronutrients May Need Attention I know if you eat healthy potentially you may be listening and thinking “I eat very healthy.” I know, but even if you eat healthy meaning everything you put into your body is healthy, that may be what you mean. We can't eat between 21 and 27,000 calories, and for even many of the most healthy diets that how many calories a day it would take for us to reach even RDA sufficiency. Take a good look at: Your daily habits and postures Exercise start and progression Nutritional status (do you supplement? Do you test to know where you are?) And… sleep, rest, and recovery To avoid frequent injuries in midlife you need: Mobility Stability Strength Frequent Injuries in Midlife Evolution Feeling an injury, kind of afterward, feeling achy or sore or a little tenderness and then it goes away. That's a level one issue. When you feel it both during and after, that's a level two. You didn't listen to the Whisper it's gonna get louder. Then when you have it before you exercise during the exercise and after it, you exercise and it's getting worse. That's a level three. It most likely took a long time getting there you just ignore the signs and symptoms so I think sometimes we have to be really honest. Frequent Exercise Injuries in Midlife Plantar Fasciitis Then if you're suffering from plantar fasciitis, you got to look at what's been your habit with footwear, and, and not just today, but for the last few years, the last decades. Were you always this way? And are you always wearing good supportive shoes? Flip Flops ladies, are garbage. Any heel, backless or strapless in the back, shoe should probably go and I know that one hurts sometimes. Even if the injury shows up because of the exercise, don't blame the exercise, always. You’ve got an opportunity to improve your kinesiology now. You will get back to it and exercise will be a way to help yourself, stay strong, once you recover, and usually exercise of a different nature is the way to recover. Elbow Tendonitis For any of you who've suffered with things like elbow tendonitis… Part of the problem sometimes can be your wrist. So, listen, if you'll do this with me. I want to talk you through something. Imagine you have a dumbbell in your hand… Hip Flexors (or High Hamstring Pulls) There are a lot of little nuances but sitting for a long period of time, definitely contributes to that hip flexor strain, right and imbalance between your hamstring strength strength your quadricep strength, and your core, your abdominal strength. So, there are a lot of little pieces and you really want to look at the whole collective part. So, for those of you who are not really exercising very much right now need to get started or restarted perfect opportunity for you to get into a program and do some mobility with me for a few weeks even depending on when you're hearing this before the program starts. Hot, Not Bothered 10-day challenge , and we start officially June 1 of 2021, but if you get in now, the sooner you get in, the sooner you can start the mobility videos I'm giving you, early, early access to. Resources Mentioned in this episode: Flipping 50 Insiders Facebook Group https://www.facebook.com/groups/flipping50insiders HOT, NOT BOTHERED CHALLENGE https://www.flippingfifty.com/hnb-challenge FREE MAY MASTERCLASS https://www.flippingfifty.com/posture

May 14, 2021

Where to start exercise … if you’re a complete blob? Not my words, but a member of our Insiders group (are you there? https://www.facebook.com/groups/flipping50insiders ) Colleen, first of all I want to thank you very much for your honesty. You really just said it like it is for probably more people than you know. And so, if you're asking the same thing, stick around. The question is this: Any advice about how or where to start, if you're a complete blob, who hasn't moved much more than to check the mailbox or cook in the kitchen, in the last year? and she finishes with asking for a friend. Shredded Mexican Chicken recipe The answer to this question sets me up, I gotta say. I just opened the doors to the 10-Day Hot Not Bothered challenge. I'm going to tell you how it's different. The Difference This program, is this short course program has been really one of my favorite children. I know we're not supposed to have favorites but let's face it, we do. My mission was not just for you to do another challenge. Another five day, or seven day or 14 Day or 28 Day or 30 day challenge because there dozens, hundreds actually of them online. You can do one every day for the rest of the year for free and never have to pay for a program. And yet, It'd be random exercise and one to the next to the next to the next. And that's not what I want for you. Start right But what I do want, whether or not after this challenge, you take the next step with me when flipping 50 or nine, is that you understand your choices better. You can take what you've got and make informed decisions about your weekly exercise plan and really get one for yourself, so that when you're struck or presented with different exercise, options, you know, whether that's actually a good choice for you or not, or whether you should pass on that or put it on a different day or alter your exercise schedule so that you can do it if you enjoy it. 5:10 You're free of those ties, strings, and chains, and that's an advantage, really, from starting at scratch. Plus, there is always the fact that anywhere you go from here is up. Where to Start Exercise, the Right Exercise 5:26 Don't get into that habit of saying something is better than nothing. Because honestly you can exercise wrong and it's easier to do that when we're in midlife+, because we're on a narrower road. We don't have the latitude we had once, and we've got big priorities. We're in this moment of accelerated loss of muscle and bone but yet, what we often do as the solution is try to lose fat. And that's just not going to work unless you increase the muscle. Increase Muscle vs. Lose Fat You can control that so much better if you increase muscle and or you increase strength. Anybody listening has their own pace for gaining lean muscle. It’s beyond just the weight training you do. That is based on what you eat, when you eat it, how you sleep, what kind of inflammation you have going on in your body right now as well as the quality of your strength training. 6:36 We really cannot control fat loss as much as we can control gaining lean muscle. It is also so much more satisfying!! So, if you want to go forward, you really want to focus on increasing your lean muscle mass, not too much on the things you can't control like the weight in the scale. You want to focus on the things like the energy you have, the improved sleep, the ability to make better choices with your food because you've done some high quality exercise and movement. Included: strength training, you'll have interval training, you'll have more moderate kinds of walking, some days I'll tell you to go and do that go walk on your own flexibility mobility or core exercise But here's the real secret sauce in this Hot, Not Bothered challenge. I'm going to whisper in your ear, every day, before you do the workout for the day. I'm asking that you listen to the audio recording that I've given you, because in it, I will tell you what this workout is going to do for you, how it's going to help you, how it is related to your overall fitness and improving your odds of hormone balance, how it won't throw you under the bus. So, in certain days I'll be talking to you about cortisol and other days I might be talking to you about testosterone or growth hormone, I'll be talking to you know WHY. I know that women in midlife, we like to know. Then you can understand you can be more compliant. When we fail, or let's say a program fails you, it is often because you don't see results soon enough. Let's face it we all love immediate gratification. When you’re asking where to start exercise it’s important you realize the better question may be what do you realistically want to be doing a year from now? The Scale 11:33 What I need for you to know is that even though the scale may not move, maybe even you're not noticing those inches change yet. You will see evidence of change first in improved sleep and improved energy, better, more stable appetite. Women in menopause sometimes don't have an appetite. That's a problem. [When you’re exercising appropriately for your needs] you should be finding your digestion and elimination, improve a little bit, and that you start getting just a healthy comfortable appetite ready for meals, but you also lose your cravings. All that can happen in 10 days. Colleen, thanks for starting this conversation. The answer to where to start exercise is start simply. Find a voice you trust. Find exercise based on the hormone phase of life you’re in. Ask whether that exercise was designed based on you. And then make a commitment to do it. Keep your promises to yourself the duration of the challenge. Then evaluate how you feel. Any proven program isn’t proven if you tweak it. Hot, Not Bothered... Doing more is not the answer. It's doing better, doing the right kind of exercise, making it work when it's work, and recovering when it's recovery day. If you feel like you have to do your old routine too… this one might not be for you, because you won't get all the benefits if you don't truly get just 100% in. Are you asking where to start exercise? Let's start flipping 50 together.

May 11, 2021

Is there something more important than cholesterol for heart disease risk? In this episode you’ll learn 4 tests that will reveal your heart disease risk, more than cholesterol. You’ll also learn the top 2 things to avoid for heart health. Don’t miss the Flipping 50 Masterclass in May. It’s Posture month. My Guest: Dr. Steven Masley is a physician, nutritionist, trained chef, and creator of one the top health program on PBS, 30 Days to a Younger Heart. He is a fellow of the American Heart Association and the American College of Nutrition and a Clinical Associate Professor at the University of South Florida. His latest best-selling book is the new and revised The 30-Day Heart Tune-Up with a plan to help prevent and reverse heart disease. His work has been seen by millions on PBS, the Discovery Channel, The Today show, and many other outlets. For more details, visit his website, www.drmasley.com . Questions we answer in this episode: Why is cardiovascular disease still the #1 killer of men and women? With your program, will viewers really see results in just 30 days? Is that possible? If you only did 4 tests to assess for heart disease risk, what would they be? What are the top nutrients to support the heart? What is the first thing listeners can do to turn back the clock on aging? What are the top two things people should avoid? You did a chef internship at the Four Seasons in Seattle, right? Please tell us about the recipes in this program. Can people truly get off their medications by following your program? How does this program enhance romantic function? How is romance good for your heart? What are the top nutrients that improve sexual function and libido? [ The 30-Day Heart Tune-Up is available now everywhere books are sold.] Connect: www.drmasley.com Social media: @masleymd

May 9, 2021

What's the most important book you ever read? That life-changing one? Remember those books you read as a tween or teen? The ones that answered all the questions you were too embarrassed to ask and grateful someone wrote them all down... if you remember it, stay tuned. My Guest Nat Kringoudis is a two times best selling Author, two times podcast host, and all round women’s health and natural fertility practitioner. She founded Melbourne’s home of natural health her clinic, The Pagoda Tree where she has helped over 20,000 women rescue their hormones and reclaim their best life. You may even know her from her old online TV series Healthtalks.... or her latest book, Beautiful You. If you feel like there HAS to be another way there is. She’s here to provide you with another option. Nat believes there isn’t just one way and is on a mission to educate and empower women just like you, so you can get clued up on your body and take control of your hormone health. She’s here to help you ditch the stress, the confusion and the endless disappointment, and give your body the love and attention it deserves. Remember the Most Important Book You Read as a Teen? Beautiful You … is the “Are you There God, it’s me Margaret” of this century. Do I have any other Judy Blume fans in the house? Questions we answer in this episode: When should we start to talk to our children and grandchildren about their sexual and reproductive health Why children appreciate the facts when it comes to learning about their body Why the pill is a terrible ’solution’ for teens What to do if your teen is missing their period Why it is important to focus on your health as a teenager to set health up for the long haul How we can make menopause better (starting in the teen years) Connect: www.natkringoudis.com Instagram: @natkringoudis Facebook: Nat Kringoudis The 10-Day Hot, Not Bothered challenge OPEN NOW.