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/**

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/

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

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/

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/

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

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

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

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

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/

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

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

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

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

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/

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

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/

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/

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

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

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/

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/

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/

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/

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/

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

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/

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/

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

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

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/

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/

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/

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 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, 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/

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/

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.

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

5 Exercise Changes in Menopause to Overcome a Plateau If you’ve experienced some weight loss success then got stuck, try these exercise changes in menopause to overcome a plateau. Before any of these steps make sense, resolve issues of fatigue. If you’re getting up in the morning feeling hungover, or you do a workout and feel like a nap, you have other business to attend to before you hop in here. Visit some of the previous podcasts about adrenal insufficiency and stress and start there. This will be here. Some of these things will serve you to know. However, if you don’t base your actions (or inactions: those things you stop) based on the feedback your body is telling you right now, you’ve got to manage it first. I’m going to give these to you right here all at once. Then I’m going to dive into the why these are true. Lastly, if you’re active and moving and have a high demand for calories that you’re not consuming? Unless you also are consciously increasing protein, you’re going to lose muscle. Never ever ever after 40 do we want that to happen. Every decade older you are, the difficulty of getting it back increases. 5 Exercise Changes in Menopause to Overcome a Plateau Remove HIIT if you’re in perimenopause on a plateau Add HIIT if you’re in post menopause on a plateau Do Intense Exercise Early in the Day Go Hard Short (and then recover) Skip “middle zone” madness And bonus: Start walking. Walk after meals, after anything that carries the chance to spike your blood sugar levels. (including…. What is the Skip Middle Zone Madness? Where should you be? Go by Feel. I don’t care, and no one online knows where your heart rate should be by math on a calculator. An estimated target heart rate zone over or estimates for a large percent of the population. For adults over 40 it significantly under estimates. So if you have any fitness level at all, you’re aiming for something that does not fit you. Exercise Changes in Menopause,  Boost your energy, improve results, and feel good Boost your energy, improve results, and feel good** You’ve heard the magical “Zone 2” reference and that means something different to too many people. Peter Attia describes it one way, another guru in another way, your trainer another. What I want you to know is this, for most women, it feels like conscious, on purpose exercise but you can carry on a conversation. You are NOT breathless, you’re able to keep going. Even a zone 2 workout will get harder if you go for hours, but 30 minutes, 60 and even 2 hours if you’re used to it and you’re in condition for it can be done in zone 2 easily. None of us live in geography that is completely flat. Going for a walk or hike almost anywhere will involve a hill or gradual increase of altitude. Is that an interval? Not unless it gets you completely breathless, and if you’re going for zone 2 or a recovery walk you will choose a flatter path, or one you’re very used to. The Non-Exercise Changes in Menopause to Overcome a Plateau What stalls weight loss is low carbs. It’s often the first thing we do. Yet, the obstacle is often cortisol. To reduce it, we need carbohydrates. Try these changes in post menopause to overcome a plateau. Resources: STRENGTH Training for Women in Midlife: https://www.flippingfifty.com/getstronger 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: 3 Menopause Fitness Makeovers: https://www.flippingfifty.com/menopause-fitness-makeovers/ An Open Apology to Women Pursuing Fitness: https://www.flippingfifty.com/midlife-women/

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/

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 Week 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/

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/

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

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

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/

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/

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

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/

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/

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/

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

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/

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

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/

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/

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

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/

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/

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/

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/

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

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/

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/

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

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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/

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  

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/

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/

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 to help. Tonight I am having a protein shake 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/

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/

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/

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  

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/

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

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/

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/

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/

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

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  

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/

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  

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/  

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/

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/  

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/

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

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!

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/

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/  

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/  

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/

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

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

  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/

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  

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/

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/  

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/

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/

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/

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/

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/

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/

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/  

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/

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

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  

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/   

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/protein Pique Matcha: https://www.flippingfifty.com/piquetea STRONGER: https://www.flippingfifty.com/getstronger Pumpkin Pie Smoothie: https://www.flippingfifty.com/pumpkin-pie-smoothie/

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

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

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/protein 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  

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/protein STRONGER: https://www.flippingfifty.com/getstronger  

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 

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/protein 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge  STRONGER Tone & Define: https://www.flippingfifty.com/getstronger  

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/

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/

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/

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   Certainly, remember this:  The value of walking goes up when combined with strength training that increases lean muscle mass. What you’re doing when you walk is moving muscle. The bigger the bank the bigger the place to deposit blood glucose. Spending all your exercise time on walking is not the optimal support for a woman’s muscle, bone, and brain health, but it is the perfect compliment. Anchor your exercise in walking and strength work. Supplement in small doses of agility, and HIIT to breathless and mobility and you have a longevity formula. The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from Tips Walking for Weight Loss for Women Over 40 What’s Not to Love About Walking? It’s safe, no negative side effects, and free. Certainly not all can walk due to disability or conditions and climate or safety, but for the majority it’s a fantastic option. Oh, and this one… you’re going to love:  It releases fat for burning in a process called lipolysis. That does not occur during higher intensity chronic cardio, but does occur during strength training at a more significant level.  Walking maintains muscle and burns visceral fat, unlike running which does not preserve lean muscle and can tip cortisol to increase visceral belly fat if duration is beyond tipping point.  Can’t “go for a walk outside”?  You can “walk” indoors: dance  Need a “walking” workout? I just created one for you. It’s been over 110 for more than 35 days since July 1 and it’s still 110 today. So needless to say there are fewer and shorter walks happening outdoors right now. Whether it’s -20 or +120 “indoor walking” doesn’t have to require a treadmill. Some of us called it aerobics back in the day. 20-Minute Indoor walking workout (no equipment low impact)  [COMING SOON: CHECK BACK or Subscribe to my YouTube channel] Two Parting Thoughts on When, and How to Walk and How Not to What if you were … fasting and walking? Not fast, not hard. Movement. If you’re inspired, energized by a certain pace then it's fine.  If you’re only driven by calories and having to make it hard or feel like punishment, then no.  To my entrepreneurs and lady bosses out there… taking a walk away from a problem inspires creativity.  Creativity won’t come when you’re pounding at it. Wander. Explore. Writers run. Runners often write. It’s not a coincidence. 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/ 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/ Resources: Flipping50 TV: https://www.flippingfifty.com/flipping-50-tv/ Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge/ Theya Continuous Blood Glucose Monitor: https://www.flippingfifty.com/myglucose

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

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/

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

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  

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  

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  

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/    

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    

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  

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   

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

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/  

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

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   

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/

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  

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

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/  

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/ 

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

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 

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

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/  

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 [email protected]

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/ 

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

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

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

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

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  

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

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/    

“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

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

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

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/

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   

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   

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/

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  

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/

“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/  

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/

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:

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]

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]  

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/  

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/

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:   

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/  

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/

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/

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/

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/

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/

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 > 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/  

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/

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/

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/  

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/  

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/

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/    

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/

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/

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/

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/

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/    

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/  

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/

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/

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

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/

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.   

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/

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

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/ 

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

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/

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/    

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/

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/

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

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/

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  

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

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

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.  

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/

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/

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.   

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"

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

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/

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/id1483975147BoneCoach™ Linkedin:  https://www.linkedin.com/in/bonecoach Other Episodes Mentioned:  Women's Health Mismanagement: https://www.flippingfifty.com/manage-health/  

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  

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! 

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/  

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/

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/  

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  

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  

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.

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

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/

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  

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/ 

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/  

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  

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

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

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  

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  

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/

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

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

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/  

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 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

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.  

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/  

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

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  

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/

“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/

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

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  

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) 

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

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

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/

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/

 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

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/