The Flipping 50 Show

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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