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/

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:

1. We are at the beginning stages of a longevity revolution. Why are women at the forefront?

2. Why is it so important to create a new and improved experience of long life, especially designed for women?

3. You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly?

4. You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients?

5. 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

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:

1. How to Market Your Work without Being a Jerk
2. 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/

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

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/

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

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/

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:

1. What specific training have you had about training women in midlife?
2. What is unique in the way you train women in midlife vs younger women/older women or men?
3. How do you define success?
4. What kinds of things will you be asking me to do?
5. What are the most important components of the work we’ll do together?
6. 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?
7. 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/

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/

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/

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/

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

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:

• 1. How does physical activity impact mood during menopause? [00:01:00]
• 2. What types of exercise are most effective for mood management in menopausal women? [00:12:40]
• 3. How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40]
• 4. What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00]
• 5. How long should you exercise to feel the mood-enhancing benefits? [00:17:20]
• 6. Can exercise routines be adjusted based on menopausal symptoms? [00:16:20]

1. Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety.
2. Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns.
3. Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances.
4. Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety.
5. 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.

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

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

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

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

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/

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/

Can I Still Start Hormones 10 Years After Menopause? Doctors Respond

The question from our community is, can I still start hormones 10 years after menopause or after 65?

Felice Gersh

Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know.

Anna Cabeca

Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs.

Shawn Tassone MD, Ph.D.

Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase.

Donna White

Donna White is a seasoned expert in bio-identical hormone replacement therapy with over 30 years of experience. As the founder of the BHRT Training Academy, author of "The Hormone Makeover," and a pioneer in establishing BHRT programs, she has played a pivotal role in advancing hormone health.

Donna's unique approach lies in her ability to translate complex medical information into digestible content, making her a sought-after speaker, educator, and consultant. Her training academy has revolutionized the way medical practitioners approach hormone therapy, leading to significant improvements in patient care and practice growth.

Michelle Sands

Dr. Michelle Sands is a #1 International Best-Selling Author and a licensed Naturopathic Physician (ND) with a specialization in women’s hormone health. As a highly sought-after expert in Female Hormones and Antiaging, she is dedicated to helping women achieve limitless health at any age. Dr. Michelle co-founded GLOW Natural Wellness, where she focuses on providing solutions for women struggling with chronic conditions and hormone-related issues.

Deb Matthew

Dr Deb Matthew MD, America's Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife and mom of four boys. After suffering for years with fatigue and irritability due to hormone imbalances, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX.

Sharon Stills

Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between.

Summary of Can I Still Start Hormones 10 Years After Menopause?

1. No it’s not too late
2. The dose and type you take matters more
3. There could be greater risk factors you consider
4. Your lifestyle habits are always still going to be the bottom line on results you get

Resources:

What, When & Why to Exercise for Women 40+ summit recordings: https://www.flippingfifty.com/wwwexercise

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

Flipping 50 Membership: https://www.flippingfifty.com/cafe

Other Episodes You Might Like:

Previous episodes with Sharon stills, Felice gersh, Shawn Tassone MD, Ph.D., David Rosensweet,

Which Hormones Matter Most in Meno(pause): https://www.flippingfifty.com/which-hormones/

How to Harness the Power of Women’s Hormones: https://www.flippingfifty.com/womens-hormones-network/

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/

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

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/

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/

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

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

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/

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/

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/

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/

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/

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/

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:

1. How does menopause impact metabolism and weight? [00:03:15]

2. What types of exercise help with fat loss in menopausal women? [00:05:15]

3. Can exercise influence appetite and food cravings during menopause? [00:05:45]

4. What role does sleep play in weight management during menopause? [00:03:55]

5. How can stress affect your weight during menopause, and what can you do about it? [00:13:05]

6. 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

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/

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/

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/

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/

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.

1. Increase Water Intake to Boost Hydration
2. Increase Protein Intake
   1. Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown
   2. Muscle protein synthesis even - 30% of it toward digestion
   3. Even without resistance training there is a muscle protein synthesis
3. Sleep More Consistently
   1. Release of testosterone and growth hormone
   2. Same wake time is the fastest way to reset your circadian rhythm
4. Limit or Eliminate Alcohol
   1. Metabolizing alcohol all other metabolism stops (food gets stored as fat)
   2. It’s metabolized as sugar, increasing blood sugar then insulin
   3. The after effect is as bad: negatively impacts sleep, causes blood sugar issues the next day
   4. Negatively impacts hydration levels
   5. Decision-making skills are gone so making good choices is hard!
5. Move More Exercise Less
   1. 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.
   2. 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

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/

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/

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/

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/

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

1. 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.
2. 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.
3. 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.
4. 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/

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/

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/

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

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/

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/

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!

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.

1. What is your resting heart rate? First thing in the morning. (average of 3 days)

2. What is your heart rate before this test?

3. 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?

4. What’s your final heart rate?

5. 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

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/

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/

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

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/

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/

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

1. Start prioritizing strength training. 

2. Stop doing “cardio.” 

3. Stop thinking you have to workout every day. 

4. 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. 

5. Throw out any dumb scale you’re still using to weigh and invest in a Smart Scale. 

6. 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 

7. Warm up smarter. 

8. Cool down smarter. 

9. 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”) 

10. 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 

11. Plan Intense Early, Light Late. 

12. Fuel before training. 

13. Fuel after training. 

14. 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)

15. 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.

16. 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.

17. Stop doing random exercise. 

18. 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”) 

19. 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. 

20. 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).

21. 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

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:  

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 

1. Weight load 

2. Sequence of exercise 

3. 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

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/

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:

1. Don’t rush going heavy. Let your connective tissues adapt.
2. Understand your muscle fatigue and know when to stop.
3. Listen to your body when to increase weights, increase reps and/or increase power.
4. 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.
5. Explore light activities during the recovery period like yoga.
6. Consider cortisol tests to check on your body.
7. 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/

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/