The Flipping 50 Show

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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