Podcasts about you still got it

What if the key to energy, strength, and independence in your second half isn't more exercise—but the right kind? In this powerful episode, Debra Atkinson joins Smart Women Talk host Katana Abbott to bust myths about fitness after 50 and reveal how to master your metabolism at any stage of life. You'll learn:The #1 exercise priority that determines long-term independence How to know if your fitness routine is actually working—or wasting your time Why most women are measuring success the wrong way (and what to do instead)Debra Atkinson has helped over 250,000 women “flip” their second half with hormone-smart fitness. She's the bestselling author of You Still Got It, Girl and Hot, Not Bothered, and the host of Flipping 50 TV and the Flipping 50 Podcast—an AARP top podcast with over 2.5 million downloads. Debra's TEDx talk, "Everything Women in Menopause Learned About Exercise May Be a Lie," has inspired women worldwide to rethink their approach to fitness and aging. Debra also created the first and only hormone-balancing fitness membership for women in menopause, along with the Flipping 50 Menopause Fitness Specialist training for professionals.Learn more at flippingfifty.comMedical Disclaimer: This episode is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before beginning a new fitness or health program.

You can't carry everything at the same time. There are seasons where God is calling us forward, and that entails shifting our energy from what was- to manifest what will be. How good are you at discerning when to put something down??? Is it hard for you to detach from old proclivities??? Do you find your identity codependent on your efficiencies??? When God is transitioning you to the new, it's essential you make space - sacrificing familiarity to upgrade your life. Be willing to put some things on the shelf, so God can innovate and renovate!!! Just bc you put it down, doesn't mean you've lost it. YOU STILL GOT IT!!!

Have you ever put an age limit on your dreams? If you have...then today's episode may change your mind!  Today, Kelly Finn is my guest! Kelly started her hand crafted jewelry business, KFINN Designs from scratch at the age of 50!  Kelly is breaking all the odds and she is living proof that no matter how old you are, YOU STILL GOT IT! Today you'll learn from Kelly what the beginning stages of KFINN Designs looked like, how she is currently developing her brand and how her strong mindset is her secret weapon to success!  Kelly is over 50 and fabulous!  Follow Kelly: https://www.kfinndesigns.com/ https://www.instagram.com/kfinndesigns/ https://www.facebook.com/KFinnDesignsJewelry/ Follow Jen: https://wickedsalty.com/ https://www.instagram.com/wickedsaltylife/ https://www.facebook.com/groups/wickedsalty  

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

In this episode of the Clinician's Corner, we dive into the very important but less-discussed topic of hormone health and fitness for women over 50. At the age of 56, Debra Atkinson - a renowned hormone-balancing fitness expert - discovered the importance of tailoring fitness to the hormonal and metabolic needs of women, especially in midlife. This episode exposes the stark lack of research focused on women in exercise science, a gap Debra has observed firsthand. Her insights demonstrate not only how adept she is in this niche field, but how well she understands the nuances of working with women during a life stage that is constantly in flux.    We discuss: Common myths about exercise and calorie-burning  How bioindividual a fitness program needs to be in order to be effective Practical considerations for how to customize an exercise strategy just like we would the diet or a supplement protocol   The impact of high-intensity interval training versus strength training Why cutting back can sometimes mean gaining more when it comes to fitness Specific challenges that women face as they approach menopause and how factors like stress, nutrition, and rest play critical roles in shaping their fitness journeys The Clinician's Corner is brought to you by Restorative Wellness Solutions.  Follow us: https://www.instagram.com/restorativewellnesssolutions/    Timestamps (from audio): 00:00 Margaret talks to experts about women's health. 06:56 Recognized need, chose niche, business took off. 11:05 Exercise recommendations should consider age and gender. 17:05 Top practitioners showcase free clinical success event. 21:06 Considerations for athletic women approaching menopause in exercise. 29:25 Slow start, focus on neural connection progress. 34:41 Break up sedentary time, move to stay healthy. 40:12 Training adaptability in aging, importance of recovery. 43:54 Adjusting exercise regimen based on individual factors. 49:02 Creatine, vitamin D, omega-3 for muscle health. 57:56 Using tech tools to monitor exercise recovery. 01:03:42 Protein intake key for muscle recovery. 01:09:42 Encouraging listeners to engage and spread awareness. 01:10:27 Next episode promises more clinical insights. Speaker Bio: Hormone Balancing Fitness Expert Debra Atkinson has helped more than 275,000 women “flip” their second half with energy and vitality. She's bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; and Hot, Not Bothered. Debra hosts Flipping 50 TV, an internet broadcast and the Flipping 50 podcast - an AARP top podcast for adults 50+ with over 3.5 million downloads, as well as She Means Fitness Business specifically for health & fitness coaches. Her TEDx talk is: Everything Women in Menopause Learned About Exercise May Be a Lie. She's creator of the first and only hormone balancing fitness membership exclusively for women in menopause and the Flipping 50 Menopause Fitness Specialist training for trainers & health coaches.  Connect with Debra Atkinson: Website: https://www.flippingfifty.com Instagram: https://www.instagram.com/flipping50tv/ Facebook: https://www.facebook.com/groups/flipping50insiders/ YouTube: https://www.youtube.com/channel/UCsrH0iucem3JoZdHQ2yvWPA   Disclaimer: The views expressed in the RWS Clinician's Corner series are those of the individual speakers and interviewees, and do not necessarily reflect the views of Restorative Wellness Solutions, LLC. Restorative Wellness Solutions, LLC does not specifically endorse or approve of any of the information or opinions expressed in the RWS Clinician's Corner series. The information and opinions expressed in the RWS Clinician's Corner series are for educational purposes only and should not be construed as medical advice. If you have any medical concerns, please consult with a qualified healthcare professional. Restorative Wellness Solutions, LLC is not liable for any damages or injuries that may result from the use of the information or opinions expressed in the RWS Clinician's Corner series. By viewing or listening to this information, you agree to hold Restorative Wellness Solutions, LLC harmless from any and all claims, demands, and causes of action arising out of or in connection with your participation. Thank you for your understanding.  

Use Code 'WENDY30' to Get 30% Off on EverBella Collagen Many women are told that their bodies are supposed to slow down after 40, but what if everything you've been told about exercise during and after menopause is a lie?  Debra Atkinson joins us in this episode to debunk myths and provide practical tips on exercising after 40. As a hormone-balancing exercise coach and a 40-year fitness expert, Debra has helped over 275,000 women flip their second half with the vitality and energy they want. Debra's advice is grounded in her extensive experience and research. She emphasizes the importance of strength training, especially for women over 40, to prevent age-related muscle loss and maintain bone density. So, if you're looking for ways to stay active, healthy, and stress-free during menopause and beyond, this episode is a must-listen. Debra offers strategies to help you navigate fitness after 40, ensuring you live your best life with energy and confidence.   "If we lose muscle, we've lost, period. End of sentence." ~ Debra Atkinson   Today's Episode Explores: - The importance of exercise for longevity and overall health - The role of muscle in longevity and health - How muscles regulate neurotransmitters and mood - Strength training for longevity and injury prevention  - Challenges and solutions for exercising post-menopause - Testosterone and estrogen in muscle building - Weight-bearing exercises for women - Ways to increase bone density - PEMF therapy and whole body vibration for bone health - Ozempic for weight loss: Potential benefits, drawbacks, and realities For more information, visit http://www.myersdetox.com.    Ready to discover your body's toxic burden and how it affects your health? Take my quiz to find out! http://www.heavymetalsquiz.com    Products Mentioned in This Episode: - EverBella Collagen: Visit EverBella.com and use code WENDY30 to get 30% off your order today! - Pure Body Extra Zeolite: Visit thegoodinside.com to get your bottle today!   About Debra Atkinson Hormone Balancing Exercise Coach and 40-year Fitness Expert Debra Atkinson has helped over 275,000 women “flip” their 2nd half with vitality and energy they want. Bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50 and Hot, Not Bothered. Debra hosts Flipping 50 TV and The Flipping 50 Show, and She Means Fitness Business podcasts, with more than 3.5M downloads. She's a prior senior lecturer in kinesiology and a subject matter expert recognized by the American Council on Exercise, AARP, Washington Post, Prevention Magazine, and USA Today, to name a few. Her TEDx talk is titled “Everything Women in Menopause Learned About Exercise May Be a Lie.” Debra is the creator of the world's first and only exclusively made-for-menopause fitness membership and the Flipping 50 Menopause Fitness Specialist course for fitness and health coaches. Flipping 50's message is that there is no bigger health influencer than a midlife woman.  Learn more about Debra Atkinson's work at Flippingfifty.com.   Disclaimer The Myers Detox Podcast was created and hosted by Dr. Wendy Myers. This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Wendy Myers and the producers, disclaims responsibility for any possible adverse effects from using the information contained herein. The opinions of guests are their own, and this podcast does not endorse or accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests' qualifications or credibility. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

Are you seeking effective strategies to tackle belly fat and optimize your workout routine after menopause? Look no further! In a recent enlightening conversation with Debra Atkinson, MS, CSCS the founder of Flipping 50, we uncovered some incredible insights that can transform your fitness journey.Highlights from This EpisodeWhy does belly fat typically increase after menopause?Best tips for women to lower cortisol levels in midlife.How much exercise is too much?Ideal exercise programming for women in perimenopause (40s).Debra's opinion on Orange Theory & Heart Monitoring System.Tips for exercising while fasting.Tips for muscle recovery.What does creatine do to our body?Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode>> Join Zivli>> Book a Free Zivli Discovery Call>> Freebie: The Ultimate Food Guide>> Flipping 50 Website>> You Still Got It, Girl: The After 50 Fitness Formula for Women Book>> Hot, Not Bothered Book

Master Your Health and Mebolism at Every Age with Debra AtkinsonJoin Debra and Katana as they discuss:The exercise priority that determines independence in old age.How to measure success of an exercise program.Signs your exercise program is not working.Hormone Balancing Fitness Expert Debra Atkinson has helped more than 250,000 women “flip” their second half with energy and vitality. She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women and Hot, Not Bothered.Debra hosts Flipping 50 TV an internet broadcast and the Flipping 50 podcast - an AARP top podcast for adults 50+ with over 2.5 million downloads. Her TEDx talk is Everything Women in Menopause Learned About Exercise May Be a Lie. She's the creator of the first and only hormone-balancing fitness membership exclusively for women in menopause and the Flipping 50 Menopause Fitness Specialist training for personal trainers.To learn more about Debra, visit flippingfifty.com.

Episode 315 - Debra Atkinson, MS, CSCS - Founder of Flipping Fifty, Author, Tedx Speaker & Educator “At 49-years-old I thought…I think I am supposed to be doing more…I quit everything.” “Overnight success took 10 years…the universe was shaking the globe up!” “I want to empower people to feel better!” -Debra Atkinson Welcome to the Two Fit Crazies and a Microphone Podcast featuring our “flipping amazing guest” by the name of Debra Atkinson! Debra is the founder of Flipping Fifty, a company that specializes in optimizing female fitness to flip negative thoughts you might have about menopause and aging! Listen up as Debra provides a very real and authentic look into what it took to quit everything at the age of 49 to follow her heart! From pawning items to pay her bills, to landing her first Tedx talk and publishing her first book, Debra knows firsthand how to empower other women to feel their best! So, sit back and get excited to flip the script on the second half of your life. Get in touch with Debra or learn more about her book, podcast, or Tedx talk at www.flippingfifty.com! Stay Fit! Stay Crazie! Christine and Brian www.TwoFitCrazies.com tfcpro@twofitcrazies.com Debra Atkinson Links and Sites: Instagram/Facebook: @Flipping50 Podcast: Flipping Fifty and She Means Fitness Business Website: www.flippingfifty.com Book: You Still Got it Girl! You Still Got It, Girl! The After 50 Fitness Formula for Women: Debra Atkinson: 9781606793466: Amazon.com: Books Tedx Talk: What Women in Menopause Learned About Exercise May Be A Lie | Debra Atkinson | TEDxMountPenn - YouTube #twofitcrazies #podcast #wellness #fitness #episodes #flippingfifty #menopause #empower #women #perimenopause #forties #mindset #Tedx #speaker #coach #fitness #babyboomers #MichaelBruce #mastermind #strengthtraining #exercise #health #research #flip #fitness #female #strongwomen #womeninfitness #fitnessprofessional #fitpro #Fitspo #live #happiness #empowerwomen #postmenopause #osteoporosis #sarcopenia #overnightsuccess #grit

Are you interested in building muscle?  Have you been worried about how to lose weight? In this episode I talk with Debra Atkinson. Hormone Balancing Exercise Coach and 39-year Fitness Expert Debra Atkinson has helped over 275,000 women “flip” their 2nd half with vitality and energy they want. Bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50 and Hot, Not Bothered, Debra hosts Flipping 50 TV and The Flipping 50 Show, and She Means Fitness Business podcasts, with more than 3.5M downloads. She's a prior Senior Lecturer in Kinesiology and a Subject Matter Expert recognized by the American Council on Exercise, AARP, Washington Post, Prevention Magazine, and USA Today to name a few. Her TEDx talk is titled Everything Women in Menopause Learned About Exercise May Be a Lie. Debra is the creator of the first and only exclusively made-for-menopause fitness membership in the world and the Flipping 50 Menopause Fitness Specialist course for fitness and health coaches. Flipping 50's message is there is no bigger health influencer in the world than a midlife woman. Most women get hurt just when they begin getting into a routine. Debra gives so many tips on how to prevent injuries by exercising intelligently in this episode.     Questions I asked: ·      How did you come up with the name Flipping 50? ·      How can people be more relevant after 50? ·      Why it is harder to make muscle in menopause? ·      How can women recovery better? ·      What type of supplements are good for you? ·      How do you find the right exercise for you? ·      How does caffeine impact your gut health? ·      How do you deal with osteoporosis and exercise? ·      How do people lose weight on vacation? ·      How do we reduce belly fat for women? ·      What to women in hormonal phases need to know? ·      What are some solutions for women in menopause?   Topics Discussed: ·      Health. ·      Natural foods. ·      Hormones. ·      Weight loss. ·      The science behind aging. ·      Embracing a healthy menopause. ·      Higher energy levels.   Quotes from the show: ·      “Too many women didn't understand being toned comes from muscle.” @flipping50tv @SisterhoodSweat ·      “When estrogen goes down, your body sends cortisol up.” @flipping50tv @SisterhoodSweat ·      “If you want good results, you may have to manipulate the exercise.” @flipping50tv @SisterhoodSweat ·      “You've gotta restore before you can do more for your body.” @flipping50tv @SisterhoodSweat     How you can stay in touch with Debra: ·       https://www.flippingfifty.com/ ·       https://www.instagram.com/FLIPPING50TV/ ·       https://www.linkedin.com/in/debraatkinson/ ·       https://www.facebook.com/Flipping50TV/ ·       https://www.youtube.com/flipping50tv?sub_confirmation=1%20     How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T"   Essential Formulas

Perimenopause fitness clients are the most likely to experience first signs and symptoms of hormonal change. It may occur anywhere from late 30s to mid 50s the majority in their 40s will find they have changes of some kind. For some perimenopause fitness clients it's mild, they barely notice and wouldn't associate it with menopause even. For others, hot flashes and night sweats are a dead give away. During this time, as a trainer, or health coach, you have the best opportunity to positively impact not just their symptoms but their health.  Perimenopause Fitness Clients:  Can experience any one or more of 34 symptoms or can be entirely asymptomatic, yet knowing the status of their regular cycle, or how long it's been since a regular cycle, and the way they feel throughout it can help you modify training to optimize results for both now in dealing with symptoms and later in life, maintaining optimal body composition, strength and bone density.  Don't often understand that just checking the “exercise box” doesn't necessarily support a reduction in symptoms of perimenopause. Science literature (complete references listed in previous blogs, podcasts and both You Still Got It, Girl! And Hot, Not Bothered!) suggests that for instance, with hot flashes and night sweats, reduction is associated only with exercise that is of adequate intensity.  Exercise tendencies currently still default to more volume as opposed to more intensity and often tip the cortisol scales in direct opposition to supporting any change in symptoms or body composition and may in fact worsen symptoms.  A majority of perimenopause women still recall the advice of the 70s and 80s for “exercise more, eat less,” and are increasing their cortisol levels (or over taxing low levels) which can cause muscle catabolism and increases in fat storage, particularly to the belly.  Poor eating habits (dieting) are independently a problem for women who are exercising regularly as they will not be absorbing all the macro or micronutrients to enhance the muscle and bone. Even a woman who temporarily finds she's leaner with current under nutrition, may be increasing her risk for reduced muscle mass, low bone density, or other issues often supported by optimal nutrition.  Now is the absolute best time to begin working on heavy weights, and to avoid over exercise. Biggest Tip Regarding Perimenopause Fitness:  The toleration of exercise may be lower. This is the exact time to reduce total volume, enhance recovery in order to improve the menopause transition and avoid muscle loss and fat gains.  Resources:  Your Business Scorecard: For Fitness & Health Coaches: https://www.fitnessmarketingmastery.com/business-scorecard/ Copywriting for Marketing to Women Course: https://www.fitnessmarketingmastery.com/copywriting-course/ Menopause Fitness Specialist™ Program:  https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/ Send an Email to support@flippingfifty.com if you want to learn more about the founding member's rate for the Health & Well Pros mastermind. Other Episodes You Might Like:  3 Ways to Coach Menopause Clients Out of Mistakes: https://www.fitnessmarketingmastery.com/coach-menopause-clients/ Training Midlife Clients | Zone 2 Training For Menopause: https://www.fitnessmarketingmastery.com/zone-2-training-for-menopause/  

Don't sleep on this episode if you want better client results these client sleep tips come directly from America's sleep expert. He gives more than 400 appearances a year and has published multiple NYTimes bestsellers. He's also contributed to the You Still Got It, Girl! Chapter on sleep. So if you've read that, you're a Flipping50 Menopause Fitness Specialist, you may recognize his name. You might have seen him in an inflight magazine before those were pulled too.  Look, one of the most-downloaded cheat sheets I give trainers and health coaches is the Sleep tips tool. Why? Well, first if they don't sleep, they don't show up well if at all. They cancel more. When they do arrive, clients with 2 hours of sleep deprivation lack coordination. Four hours and they have the reaction skills of a legal drunk. Imagine that. We've got people driving to sessions if that's the case, who actually shouldn't be on the road any more than someone with a blood alcohol content level that would give them a ticket and a DUI.  Then, what are we doing? Agility, reaction drills with them or pushing to heavy loads when they are more likely to get injured or deplete their immune system.  Let's dive into this super short episode and you may be inspired to hop over to the Flipping 50 episode too.  Client Sleep May Determine Your Success My Guest: Michael J. Breus, Ph.D., is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine Boards without going to Medical School. Dr. Breus is the author of four books with the newest book (2021) Energize! Go from dragging Ass to kicking it in 30 days, adds the concepts of Movement (not exercise), and Intermittent-Fasting to his already famous Sleep Chronotypes. And it was recently named one of the top books of 2021 by The Today Show. In his 3rd book (2017) The Power of When, which is a groundbreaking biohacking book proving that there is a perfect time to do everything, based on your biological chronotype (early bird or night owl). Dr. Breus gives the reader the exact time to have sex, run a mile, eat a cheeseburger, buy, sell, ask your boss for a raise and much more based on over 200 research studies. He is an expert resource for most major publications doing more than 400 interviews per year (Oprah, Dr. Oz, The Doctors, NY Times, Wall Street Journal etc.-list available). Dr. Breus has been in private practice for 23 years and recently relocated to and was named the Top Sleep Doctor of Los Angelos, By Readers Digest. Questions We Answer in This Episode:  How can trainers help clients sleep?  How can health professionals avoid putting clients at risk if they are sleep deprived?   I include our client sleep tips in this show notes here at fmm.com/client sleep tips so you can be the guide for your clients better results!  Other Episodes You Might Like:  Training Client's Metabolic Flexibility: https://www.fitnessmarketingmastery.com/metabolic-flexibility/ 3 Reasons (and Fixes) Clients Aren't Getting Results: https://www.fitnessmarketingmastery.com/female-fitness-client/ Resources:  BUSINESS SCORECARD: https://www.fitnessmarketingmastery.com/scorecard FREE CLIENT SLEEP SUPPORT: https://www.fitnessmarketingmastery.com/sleeper FLIPPING50 Full Episode: https://www.flippingfifty.com/better-sleep-in-menopause

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

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

If you've attended a fitness conference recently, this may or may not resonate. Online fitness conferences in the past few years have been different. Back in real person, we're all a bit hungry for the community and excitement that bringing people together offers. But have you experienced this? A drained feeling, a definite adrenal rush potentially, but also a superficial show of persona as opposed to real connections? This may resonate with you if so.    Sometimes you just know that you've landed. Whether it's because you find your people, or you have also found yourself and you're comfortable in your own skin.    The soul-sucking information pathway that social media has become for me was taking a toll. I was definitely not looking forward to this trip. I could think of a million reasons not to go! We're launching a new cohort of the Flipping50 Menopause Fitness Specialists and it was the last 4 days we're open. I had just opened our recent launch of our 12-week consumer course-plus-coaching offer. I had a mastermind meeting to prepare for. And every once in a while, I can take for granted where I'm at and what I'm doing and wonder if I'm offering any new insight in my talk.    Definitely my thoughts before the fitness conference. Of course, in the process of presenting, and answering questions, and having people thank me and ask follow-up questions, I realize that I... I am the biggest benefactor of presenting because in doing so I remind myself that from 0 to 6-figure months is nothing to take for granted. I realize that sharing that story was crucial for me to have the reminder of what I am capable of doing… again.     Time to Attend a Real Fitness Conference I was long overdue to attend a fitness conference that wasn't full of superficial “awesome” high-fives and selfies and find some source of peace and collective goal-seekers.   Mission accomplished.    I've known the hosts of this conference for a decade I guess. I don't know at all. Cody Sipe was first on my radar I believe as a presenter and award-winning fitness pro with ACE (American Council on Exercise).    He and partner Dan Ritchie formed Functional Aging Institute. They hosted a first event in 2015 and I was invited. It's a small world, where I've met other guests that will be familiar to you if you've attended the What, When & Why to Women's Exercise Summit: https://www.flippingfifty.com/womensexercise Dr. Emily Splichal – who is your go-to for all things feet issues that may limit your clients and for improving balance, stability and continued activity for life.   Bedros Keuilian – who is a renowned fitness marketing mastery expert and who has evolved as so many fitness and health pros do, to mindset and personal growth. Fitness Marketing Secrets.   Sister team Kymberly Williams-Evans and Alexandra Williams of funandfit.org co-wrote a guest-contribution to You Still Got It, Girl! (published by Healthy Learning in 2015).    Dan and Cody also contributed to the same book's chapter on strength training. And Dan was a guest speaker on The What, When & Why to Women's Exercise Summit.   And here's why.    The Health & Fitness Professional Experience   When you meet good people, hold onto good people. I've had many “lunches” with fitness pros over the past few decades. But many of them were networking from the beginning, felt like networking, and I couldn't wait to recover after.    Others, like lunch I had with Dan a couple years ago, and the lunch I enjoyed with Lindsay Vastola (you may recognize as prior editor of PFP magazine for 10 years) and a few others, this weekend were rich in real connections and laughter.    It's not fair I suppose to compare pre-pandemic to post but I do believe there's more to it. It's also not fair to compare an early career or tendency to wear imposture syndrome, with seasoned career and an attitude of I just don't care what people think, I'm doing the right thing.   I've seen too much about the inside of fitness conferences and about who and how they are chosen to speak, and what they're reality is behind the scenes. I don't suggest that we don't all have things we may regret, but if you knew about industry award-winners, who and how promotions occur, and the very flimsy “influencer” market you are playing in if you decide to post based on what you see others with large audiences post, you're headed for a reality check faster than you might know.    What glitters, and is botoxed, does not shine so much in real life.    The Reality of Fitness Conferences   I usually go home from fitness conferences exhausted. Not because of living a 1980s or even early 90s fitness conference reality where it was workout session after workout session. But because of the vibe. The junior-high-like cliques, ego-driven exchanges, the near-elevation of presenters to celebrity status that makes it less a learning environment than a day at a fitness bootcamp to see who holds up the longest, has the newest apparel and still parties through the evening.    But this conference was different. Connections were real. Instead of ducking out to my room to recharge I stayed the day watching it all before and between my sessions. Speakers were around and making connections with each other as well as attendees.    A panel of three female fitness leaders I was on had such great synergy not only with each other but with the audience. It was as rich an experience for each of us participating I think as it was for those in the room attending beginning to grow their own businesses. Lindsay, I and Alexis Perkins whom I'd never met had a great time co-hosting the panel.    If you want to see and know what's possible, consider that Alexis Perkins has founded Chair One Fitness [Link to learn more https://chaironefitness.com/]. She's 30. She's got contagious enthusiasm. She's figured out it's figuroutable. Don't look at her and say, I wish I'd started then, look at her and say that it's possible for any one of us. She's a young woman of color, serving an older market both in the older adult caregiving arena and in the fitness professionals she trains. What do you need to overcome? Why not you? She's doing it and she's a breath of fresh air.     Conference Locations, Sessions & Keynotes The keynotes were not “look at me” but a real connection with audience through personal story and industry facts and overcoming challenges.    Seek out conferences where you not only get knowledge poured into you, but you get filled up like this.    Recently in our customer support I was asked about fitness conferences in Salt Lake City. This comes the same weekend I'm IN SLC for this conference. Does that feel a little too like AI or Alexa listening in? I can't answer questions like that unfortunately, Google is your best GPS for that.    But if you do have questions about what and where to gain education virtually or in person in a way you not only get knowledge, but gain community, reach out to us. We'll help and we'll host. We have educational events for health & fitness coaches in conjunction with our Flipping 50 retreats. So if you're up for a weekend of hiking to put your fitness to work and your mind at ease and then also fill up your cup with business support, let us know you're interested.    We're putting together some challenging destination hiking opportunities as well as other slightly milder but high-volume outdoor adventures combined with Menopause Fitness & Coaching Strategies for you.   Other Episodes You Might Like:  Fitness Marketing Secrets to Recession-Proof with Bedros Keuilian: https://www.fitnessmarketingmastery.com/fitness-marketing-secrets/ Business Partnerships and Collaborations | Amazing Health & Fitness Growth: https://www.fitnessmarketingmastery.com/business-partnerships/ Resources:  Health & Fitness Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe  

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

Zone 2 training for menopause? Is it the solution to fat loss? If so why, and if not why not?  Everyone is talking about Zone 2 training. What is it? First, it's important to understand that I use 5 training zones. Other sources and other coaches use 6 zones, still others 4 and 7 zones… so we're already not talking about the same thing. It's so much easier to share this in a “feels like” description. Especially when talking to clients.  I recently had a question from a client: What zone should we be in when doing intervals?  My answer needed to be very intuitive. My answer could have backfired. Here's how.  Say I tell her that zone 4 and 5 are the zones for HIIT intervals. (alternated with zone 1 for recovery).  With that answer, what's she going to do? Very likely, she has never been tested using the mode of exercise she's going to use (treadmill or bike) and instead what she's doing is using an age-related chart predicting her target heart rate range for a specific level of intensity. This would be so wrong.  For adults over 40… this kind of prediction underpredicts where they should be the majority of the time.  Then, even when someone tested and a knowledgeable coach has interpreted and determined ranges…  For anyone trying to use HR to see if they reach the right intensity during a 20-30 second burst of exercise… a monitor typically is measuring what happened, not the actual what is happening.  So we've got challenges with different sets of zones. We can't compare apples to oranges.  We've got challenges with predicted and tested zones. And we've got a fundamental challenge with fat burning zone myths that still linger.  This episode focuses on:  Understanding fat burning - when and how it happens at each level of exercise Understanding the best application of types fat burning exercise - for women in midlife you may be working with  Busting Fat Burning Zone Myths for Midlife Clients The theory behind “Zone 2” for support with fat burning is a bit of a myth. Facts: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it's possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it's a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND.. it's not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.” However, what is most important… is this: If you're stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT. For most women… zone 2 is walking but not jogging. It's often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you're in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2… staying low enough for short enough times, zone 2's biggest benefit is NOT burning fat for fuel. It's REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Zone 2 training for menopause can't ignore the fact that women already burn more fat compared to men at any intensity level of exercise. It may be the exercise that supports greater insulin sensitivity is a lower-level exercise and that HIIT positively influences post-exercise fat oxidation. So that if your client is exercise tolerant right now, both included in her program are helpful.  To learn more about Exercise Intolerance and Menopause Fitness, check here for the Flipping 50 Menopause Fitness Specialist. https://www.flippingfifty.com/specialist  What About Strength Training and Zone 2 Training?  Traditionally we don't think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So you're heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn't the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You've got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition.   References:  Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262 Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex‐differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431 https://web.archive.org/web/20190219091132id_/http://pdfs.semanticscholar.org/1876/7c1a9e2c309e470821f34f66ad43c3a5bc67.pdf   Resources:  Health & Fitness Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard Menopause Fitness Specialist Program https://www.fitnessmarketingmastery.com/menopause-fitness-specialist/   Other Episodes You Might Like:  4 Ways Blood Sugar Could Halt Your Clients Fat Burning & Weight Loss: https://www.fitnessmarketingmastery.com/helping-midlife-clients-lose-weight/ 3 Fast Ways to Better Results for Female Training Client: https://www.fitnessmarketingmastery.com/female-training-client/

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

Today I have on a dear friend, Debra Atkinson, Hormone Balancing Exercise Coach and founder of Flipping 50 to chat about the what, when, and why to exercise for women over 40 years old. She's a 39-year Fitness Expert who has helped over 250,000 women “flip” their 2nd half with vitality and energy they want.Bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50 and Hot, Not Bothered, Debra hosts Flipping 50 TV and the Flipping 50, and She Means Fitness Business podcasts. A TEDx speaker, she's a subject matter expert recognized by the American Council on Exercise, AARP, Washington Post, Prevention Magazine, and USA Today to name a few.Her Tedx talk is titled Everything Women in Menopause Learned About Exercise May Be a Lie.She's creator of the first and only exclusively made-for-menopause fitness membership in the world and the Flipping 50 Menopause Fitness Specialist course for fitness and health coaches. Flipping 50's message is there is no bigger health influencer in the world than a midlife woman. She's the host of an upcoming online event, The What, When & Why to Exercise for Women 40+In this episode:00:00 Intro to Debra Atkinson1:49 The biggest mistake for weight loss during menopause2:32 The message of cardio in the 1980s3:15 What should women do to lose weight instead of cardio?4:05 What age does Sarcopenia happen4:52 Menopause and bone density6:54 Do we need cardio for weight loss?7:06 The After 50 Fitness Formula 9:51 Should we move more and eat less during menopause11:37 Is my weight gain from calories or my hormones?14:24 Top 4 tips to lose weight during menopause16:55 What time of day should I stop working out?18:27 The upcoming Summit with Debra Atkinson21:17 The What, When and Why to Exercise for women over 40 Summit detailsWhere to find Debra Atkinson:https://www.flippingfifty.com/On IG: https://instagram.com/FLIPPING50TVOn Youtube: https://www.youtube.com/flipping50tv?sub_confirmation=1%20Join Debra's Summit: The What, When & Why to Exercise for Women 40+https://exerciseforwomen.byhealthmeans.com/?idev_id=2410825 Health Tips for Longevity eBook Gifthttps://exerciseforwomen.byhealthmeans.com/reg-gift-3/?idev_id=24108Where to Find Dr Emily Kiberd and Thyroid Strong:Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTokIf you want more information on when the doors open for the next round of Thyroid Strong, join the waitlist: dremilykiberd.com/tswaitlistIf you're looking to lose weight with Hashimoto's, grab my free...

Exercise and burning belly fat get harder as women age. Plus, a lot of outdated myths exist, so you might be doing things wrong. Debra Atkinson has helped 250,000+ women flip their second half of life with vitality and energy. She's the best-selling author of You Still Got It, Girl! The After 50 Fitness Formula for Women and Navigating Fitness After 50. In this episode, JJ and Debra reveal the best exercises for women over 50, with tips and truths you need to know. Debra gives her number one thing women of this age need to work on, and why. The truth is, yoga and Pilates are good, but they're NOT enough. She discusses what building muscle does for women metabolically and why the old way of determining flexibility isn't enough. Then, they talk about core exercise: why it's important and myths surrounding this important type of exercise. Doing it right will help you lose belly fat and be stronger. Visceral fat is a killer, so you want to learn how to address this. You won't want to miss the five specific exercises that women over 50 should do and how to do them from Debra. They are super short and doable, leaving you with more energy. If you're not strengthening your body the right way, your health and your metabolism will suffer, so this is a conversion every woman over 50 needs to hear. Get Debra's 5-Day Flip (5 short workouts over 5 days) https://www.flippingfifty.com/5dayflip

"I think you always hold back when you have a net," says Debra Atkinson, women's fitness expert.  In the thick of midlife changes of her own, at the age of forty-nine, she felt the itch to do more and take a huge risk.  Debra quit her very secure positions in academia and as a personal training director, packed up her house, and moved to another city to start her new adventure.  Talk about a midlife pivot!Today, Debra Atkinson is a respected author, lecturer, trainer of other coaches, podcaster, and a leader in the industry, working with women on hormone balancing fitness.  Her own menopause journey has provided her important insights into the special challenges that the fifty plus crowd faces in their desire for long-term health.  Debra has cracked the code on the hormone-exercise connection for thousands of women in her Flipping 50 programs and coaching services.  Her very impressive credentials are just too long to list!In this episode Debra and I discuss:-Why she left her secure position to academia to become a fitness entrepreneur-Perimenopause and menopause changes that require women to look at their fitness routines differently-The impact of hormones - estrogen and cortisol-The pros and cons of Keto and intermittent fasting and why we shouldn't work out in a fasted state -Why weight and resistance training is a MUST and how to safely get started if you haven't done weights before-Protein - why women need more of it for muscle and bone-The best protein sources - If it runs (beef/pork) higher in amino acids  If it flies - the next best - If it swims - not as high in amino acids but does contain         Omega-3-High protein smoothies are a great way to get extra, needed protein  Be sure to add fruit, greens, fiber, and healthy fat for a balanced shakeDebra will be holding a May 1-7, 2023, that focuses on the science of midlife women and fitness.  The effects of trauma on fitness goals, such as chronic disease and long Covid, will also be discussed.  So interesting!Flipping 50 offers 2 protein productshttps://www.flippingfifty.com/product-category/protein-powders/Debra's bestselling books:You Still Got It, Girl! The After 50 Fitness Formula for WomenHot, Not Bothered: 99 Daily Flips to Slimmer, Trimmer, Fitter FasterYou can find Debra Atkinson and her podcast at:https://www.flippingfifty.com/https://www.instagram.com/flipping50tv/https://www.facebook.com/groups/flipping50insiders/Follow Asking for a Friend on Social media outlets:https://www.instagram.com/askingforafriend_pod/https://www.facebook.com/askforafriendpod/Please provide a review and share. This helps us grow! https://lovethepodcast.com/AFAF

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

Wellness Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder Debra Atkinson is the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women.We Discuss:-How to strength train as a woman-How to change diet for increasing muscle-Insulin resistance and exercisehttps://gt281.isrefer.com/go/5day/sarabanta/To Learn More go to www.sarabantahealth.com To Join my FREE group coaching, Join Telegram and then click on: https://t.me/+lJZ5Li-_8nMzYmMx Accelerated Health Radio & TV is broadcast live Tuesdays at 4PM ET.Accelerated Health TV Show is viewed on Talk 4 TV (www.talk4tv.com).Accelerated Health Radio Show is broadcast on W4HC Radio - Health Café Live (www.w4hc.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).Accelerated Health Podcast is also available on Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.

Debra Atkinson is a Functional Health Coach and Hormone Balancing Fitness Expert. She joins me today to discuss the importance of individualizing your exercise program. We dive into the best hormone balancing exercise program, fitness in menopause, and ways to improve bone and muscle health for strength and aging. Debra's formula for the types of exercise perimenopausal women should engage in: Two full-body strength-training to total muscle fatigue sessions per week Two high-intensity interval training sessions per week   Guest Bio: Debra Atkinson is a Functional Health Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder. Debra Atkinson has helped over 250,000 women “flip” their second half with the vitality and energy they want.  She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered.  Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+.  She is a frequent speaker, and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie.  She has 38 years of full-time fitness experience and is an International fitness presenter for associations including International Council on Active Aging, IDEA, NSCA, Athletic Business, and CanFitPro.  She's an American Council on Exercise Subject Matter Expert, and prior Senior Lecturer in Kinesiology at Iowa State University. Debra is also the founder of Flippingfifty.com and creator of the Flipping 50 Fitness Specialist program for fitness professionals. She's a frequent contributor at HuffPost, ShareCare, and other featured outlets and on the Education Advisory Board for Medfit.org.  In this episode: How the physical results Debra experienced after a year of doing fewer and shorter workouts flew in the face of all she had ever learned in kinesiology. (4:13) Why you need to ask if your exercise program was built on research on women like you. (4:50) How hormone balance fitness differs from conventional training. (7:37) A blueprint for the type of exercises perimenopausal women should participate in. (9:22) What you will gain from doing a total-body workout twice a week. (10:17) Why exercising different parts of the body every day does not add up to the same as a total-body workout twice a week. (11:01) Why you should only do two total-body strength training sessions per week. (11:56) How to get started with high-intensity interval training sessions. (13:02) Why it's better to do strength and high-intensity training on alternate days. (14:00) Debra defines strength training and emphasizes its importance. (18:43) What is muscular fatigue, and why is it important? (21:28) Some important things for women to consider when starting an exercise program. (24:10) Some common exercise mistakes women tend to make. (25:07) Tips for building bone and muscle. (29:52) Some exercise advice for busy women. (36:58) Quotes: “Most of the research is on young athletic males who are in the prime of their peak of muscle mass. So they are really in fat-burning. And women in mid-life are much more easily storing fat.” “We get eight times the metabolism boost from doing a total body workout as we do if we say I'm only going to work my chest and my arms today.” “The point of exercise is to get better at life. We're supposed to feel good having done it. We're supposed to have more energy having done it. We're not supposed to be exhausted and sore and tired.” “We need to increase our lean muscle tissue by reaching muscular fatigue, and we need to get breathless.” “We need pulling exercises much more than we need pushing.” “Often, women are hearing “go walk, you need weight-bearing exercise”. But actually, you need weight-resistance exercise.” “We need to be putting the breaks on the losses and/or trying to rebuild bone density.” Links and resources: Debra's website  Get Debra's gift of a Five Day Flip Affiliate link: https://gt281.isrefer.com/go/stronger/sgray/ Debra Atkinson on Facebook, YouTube, and Instagram   Follow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  

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

Vince McMahon: Jim and Them is the official VINCECAST! Covering the recent controversy with Vince McMahon and dropping REAL FACTS! Thank you Vince! Thank You Marty Jannetty!Ray J: Ray J celebrates Pride Month in the only way he knows!BOOSIE: It's been too long! Lets check in on BOOSIE as he celebrates not being a grandpa and makes fun of his son for not being able to read. Also we check in with Tootie Raww songs.WHOLE LIFE TO DO SOMETHING SPECIAL!, EL CAMINO!, THANK YOU VINCE!, YOU STILL GOT IT!, WWE!, VINCECAST!, BRET SCREWED BRET!, DUMPED CM PUNK!, AEW!, HANGMAN MARK!, TOP GUN MAVERICK!, PATRIOT DOLLAR!, THANK YOU ACE!, NEW JIMTERVENTION!, COBRA KAI SMUT!, DUDES AIN'T STOPPING!, RAY J!, SHOUT OUT!, JIM AND THEM SUMMER SHIRT!, VINCE MCMAHON!, WWE!, PARALEGAL!, AFFAIR!, PAID OFF!, NDAs!, JOHN LAURINAITIS!, GOBLIN MODE!, CORPORATION!, WWF!, MARKS!, SMARKS!, BUSINESS!, STEPHANIE MCMAHON!, TRISH STRATUS!, RIKISHI!, STONE COLD!, CREATIVE!, SMACKDOWN!, STANDING OVATION!, THEN!, NOW!, FOREVER!, TOGETHER!, NO CHANCE!, VINCE ROCKS!, WRESTLING SUCKS!, SASHA BANKS!, MERCEDES!, MARTY JANNETTY!, FACEBOOK!, CAMEO!, CRAZY!, OLD MAN!, THE ROCKERS!, ROAD STORY!, RAY J!, PRIDE MONTH!, KIM KARDASHIAN!, DEAN!, SHOUT OUTS!, BUSINESSES!, MONEY!, N-WORD!, EMPHASIS!, RAY PRIDE!, BOOSIE!, GRANDPA!, SON'S BABY!, TOOTIE RAWw!, BITS!, SELF AWARENESS!, FREE BOOSIE!, FUCKING!, HEAD FOR A 12 YEAR OLD!, HEAT!, HOLD ON!, MAD MAN!, TRENCH BABY!, FUCKED UP!, GARFIELD AVE!, EXTENDO!, CANCER!, TOPLESS POOL PARTY!, CLUB EVENTS!, JORDAN MADDISON!, DO YOU REMEMBER!, CHRIS COALES!, PODCAST DIRTBAG!You can find the videos from this episode at our Discord RIGHT HERE!

Wellness Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder Debra Atkinson is the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; and more. We Discuss:- Hormonal Changes for women after fifty- How to exercise after fifty for better results- The myths of exerciseTo join STRONGER, click HERE: https://gt281.isrefer.com/go/stronger/sarabanta/For your own personalized protocol, email sara@acceleratedhealthproducts.comAccelerated Health Radio & TV Show is broadcast live Wednesday's at 11AM ET.Accelerated Health TV Show is viewed on Talk 4 TV (www.talk4tv.com).The Accelerated Radio Show is broadcast on W4HC Radio - Health Cafe Live (www.w4hc.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).Accelerated Health Podcast is also available on Talk 4 Podcasting (www.talk4podcasting.com)

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

Wellness Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder Debra Atkinson has helped over 200,000 women “flip” their second half with the vitality and energy they want.  She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered. Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+. She is a frequent speaker and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie. Welcome this 37-year fitness industry veteran. If you feel betrayed or frustrated by what seems like the inevitable “slowing” of your metabolism after 50, Debra is here to bust that myth. The Flipping Virtual Gym Membership: the first and only, exclusively dedicated to women in menopause fitness membership where women can learn to Eat More, Exercise Less, Heal Hormones and Boost Energy Naturally for Whole -You Wellness.  Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells which are the body's immune system cells that fight disease. Website: https://www.flippingfifty.com LinkedIn: https://www.linkedin.com/in/debraatkinson/ IG: https://www.instagram.com/flipping50tv/ Facebook: https://www.facebook.com/Flipping50TV ______________ Follow Therese "Tee" Forton-Barnes and The Green Living Gurus: The Green Living Gurus Website: https://thegreenlivinggurus.com/ Instagram: https://www.instagram.com/greenlivinggurus/ Youtube: https://www.youtube.com/channel/UCW7_phs1GZUPzG21Zgjnqtw Healthy Living Group Facebook Green Living Gurus Page Facebook For further info contact: Therese Forton-Barnes Email: Greenlivinggurus@gmail.com Cell: 716-868-8868

I am thrilled to have the Menopause Fitness Expert, Debra Atkinson, joining me today! Debra is the bestselling author of You Still Got It, Girl and Hot, Not Bothered. She is also the host of the Flipping 50 podcast with over 1 million downloads and the TEDx talk Everything Women in Menopause Learned About Exercise May Be a Lie. Debra is a 37-year fitness expert, prior Senior Lecturer in Kinesiology, and founder of Flipping 50, the first and only online fitness membership dedicated exclusively to women in menopause.  There is a common misconception that everyone should exercise in the same way. People tend to believe that because many authorities in the fitness industry are still operating on guidelines and position statements that view men and women of all ages as a collective. In reality, no one fits the norm. Women in menopause might not even be in the same place right now as they were six months ago, or where they will be, three to six months from now. Stay tuned today to get Debra's insightful recommendations for navigating where you are and selecting a diet and exercise strategy to suit you as an individual. IN THIS EPISODE YOU WILL LEARN: Why do women approaching menopause need to exercise differently? Some of the physical changes that happen as women mature. The kind of exercise that helps with muscle development and the kind that helps with bone density. The importance of getting the right nutrition and enough sleep as you approach menopause. Why you need to tune into the feedback that your body is giving you. Reversing the effects of aging with strength training. How to gauge the right intensity for stimulating muscle growth. The best exercises for middle-aged women looking to lose body fat. The supplements that Debra most often recommends for her clients. How the loss of estrogen, progesterone, and testosterone manifests in women approaching menopause. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia's website  Connect with Debra Atkinson Follow Debra on Facebook and Instagram Debra's website Flipping50 HNB 10 DAY Challenge  The challenge offers a daily workout (or recovery) video PLUS an audio recording telling them exactly how what they'll do positively influences hormones. Those who get in early get access to mobility videos and "how-to" videos so they'll feel good even before it starts and complete with greater success.  Check it out here:   Hot, Not Bothered! Challenge 

Once you hit your mid-40's and beyond, the exercise you used to do doesn't seem to yield the same results as before. Thats's where Debra Atkinson comes in! Wellness Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder Debra Atkinson has helped over 200,000 women “flip” their second half with the vitality and energy they want. She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered. Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+. She is a frequent speaker and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie. She has 37-years fulltime fitness experience, is an International fitness presenter for associations including International Council on Active Aging, IDEA, NSCA, and Athletic Business, and CanFitPro. She's an American Council on Exercise Subject Matter Expert, and prior Senior Lecturer in Kinesiology at Iowa State University. Debra is also founder of Flippingfifty.com and creator of the Flipping 50 Fitness Specialist program for fitness professionals. She's a frequent contributor at HuffPost, ShareCare, and other featured outlets and on the Education Advisory Board for Medfit.org. Look out for Debra below: FACEBOOK INSTAGRAM --- Send in a voice message: https://anchor.fm/tracy-minnoch/message Support this podcast: https://anchor.fm/tracy-minnoch/support

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

What are the reasons you’re not losing weight with exercise even when you’re trying? It varies from woman to woman, but there are common denominators for midlife women. Explore these if you can’t get that needle to move. And I’ll share another podcast you might love too. Flipping 50 Fitness Specialist This episode is brought to you by the Flipping 50 Fitness Specialist. If you love training, coaching, and working with women in midlife – especially if you are one, this is your stop. #1 Hidden Food Sensitivities A food allergy is obvious. A food intolerance is mysterious. It’s the result of the inability to digest or absorb a food completely. It happens later in life and often can happen when hormone changes occur that also affect the gut. That is, once perimenopause begins it’s a perfect storm. If you’ve tried core work and cardio and strength training and still can’t get rid of the pregnant belly, you may need to redefine “healthy food.” Gas, bloating, and diarrhea, fatigue and inability to lose weight are all just clues. They can be related to reduced production of enzymes needed to break down food that occurs with age. Doing any of these? Eating yogurt, cheese and cottage cheese? You may be lactase deficient and unable to breakdown lactose. Eating lots of beans, bran, fruit or sugar alcohols? You may lack the enzymes to break down the volume of carbohydrates. Vegetarians or vegans are most susceptible. Histamines in foods – healthy foods you may be eating on purpose – could actually be causing you problems. Spinach, tomatoes, and fermented foods contain foods that breakdown into histamines. Gluten sensitivity – a lot of women who never test positive for Celiac disease (true allergy) experience fewer gut issues and fatigue when they remove gluten or significantly reduce it. The same goes for wheat. How? Reduce your exposure to trigger foods. Support your system with enzymes. Foods you eat every day are the ones you’re most likely to become sensitive to and specific foods are greater triggers than others. A simple Food Flip can help reduce the stress on your liver and support a metabolism boost, while reducing your exposure to unknown sources of inflammation. I offer one a few times a year, link in the show to learn more. #2 Nutritient Deficiency It’s been said many times. The U.S. is the most overfed and undernourished country in the world. If you’re a woman used to cutting back and eating iceberg (or spinach for that matter) far too often you may be missing micronutrients you need. It’s nearly impossible to eat a balanced diet that contains even the RDAs, which doctors, and RDs alike now recognize as too low for anyone to thrive in 2021. Take a good look at your diet and the diversity of the foods you eat. Consider supplementing with an intelligent high quality multivitamin at the least. (A one-a-day vitamin is probably not your best choice today). The best way to know what your body needs is a micronutrient test. Then you’re not blindly supplementing. Today you can use your insurance through your doctor or order your own direct lab. Results tell you exactly what effect your diet and supplements are having on you. #3 Lack of Sleep Hormones are directly related to your ability to store or burn fat and to counter that with gaining or at the least maintaining lean muscle. You nurture those specific hormones when you sleep. Of all the reasons you’re not losing weight sleep is the most passive to fix. The number one thing you can do to improve weight loss results without changing anything else is get the right quantity and quality of sleep for you. Instead of choosing an arbitrary quota, test your sleep needs. Go to bed when you’re tired. Keep the bedroom cool, dark, and quiet, and wake naturally. Conduct that experiment 3-5 times and compare the hours you slept to what you regularly get. Close that gap. No amount of dieting or exercise will benefit your muscles or metabolism without sleep. Sleep Yourself Skinny mentioned on the show #4 Exercise of the Wrong Type or at the Wrong Time Strength training should be your highest priority after 40 something. The younger a woman gets comfortable weight training the less likely she’ll associate menopause with weight gain. Muscle is the organ of longevity and it is paramount to metabolism. Cardiovascular exercise and mobility activities simply do not have the same effect on your body’s ability to expend energy. Aging will naturally result in a loss of muscle if you’re not doing resistance training to stop it. Long-term changes in body composition occur thanks to strength training exercise for major muscles just twice a week. The exercise has to be of adequate stimulus. That is, it must cause muscular fatigue. Heavy weight training shows the greatest success in supporting weight loss (fat loss specifically). What if... If you can’t tolerate heavy weights, or are just starting out, even lighter weight training should take you to muscular fatigue to optimally change the muscle. Of course, you need that cardiovascular exercise. You just need less of it than you’ve been led to believe. And temporarily you may even need to ditch it to heal your cortisol levels. Perform high intensity exercise (whether interval training or weight training) early in the day when possible and low intensity exercise late in the day to work with your hormones. #5 Lack of Rest & Recovery Most women erroneously exercise more and eat less to lose weight.  That’s like one foot on the accelerator and one foot on the brake. Your body does no better than a car would in that situation. The biggest problem with increasing exercise is that you fail to increase the amount of rest between sessions. After 40 the need for recovery increases. Your capacity to exercise at high intensity does not change (in fact it is required for optimal hormone balancing exercise) with age. However, without adequate recovery you are breaking down muscle twice as fast as you’re repairing it. All exercise is a catabolic experience. There’s micro damage to muscle. If repair isn’t allowed at the cellular level between sessions your metabolism can’t benefit from exercise. Exercise creates the opportunity for fitness. Rest & recovery that includes light movement, sleep, adequate calories and protein creates fitness. Increase your fitness and you’ll increase your metabolism. For one of my 67-year-old clients increasing rest and recovery resulted in a weight loss of 100 pounds after multiple years of a weight loss plateau – and during the pandemic, exercising exclusively at home she crossed that threshold. Sound Like Possible Reasons You’re Not Losing Weight with Exercise? If either exercise the wrong way or a lack of rest & recovery sounds like you, the answer is not to keep trying exercise programs that weren’t made for you. The answer is a reset. If you’re not exercising right, you’re doing too much resulting in constant exhaustion, or frequent injuries or just doing something like lifting 4 times a week (allowing a complete lack of recovery and or evidence what you’re doing is not helping your metabolism at all)… a 5 day short reset is a good start. Listen, you can always go back to what’s not working. The Hormone Effects Each of the aforementioned reasons you’re not losing weight contributes to one or more of the following underlying hormonal reasons you’re not losing weight. #6 Estrogen Decline Estrogen decline is a natural part of aging and menopause. It provides a stimulus for lean muscle when it’s present in adequate levels. When that stimulus is removed you need it from somewhere else. Your exercise has to change when your hormones do. The same exercise will not get the same results. For some women this means backing off and getting the rest mentioned earlier. For others it means shifting from cardio to a strength training emphasis, and still others – the majority of women need to find an intensity they’ve never had with exercise. Now more than ever you need adequate intensity, that is reaching muscular fatigue… not general exhaustion at the end of a session. You may have to dig yourself out of the hole you’re in before you add that intensity. I’ll include my TEDx talk here to demonstrate how this worked, for myself as well as two clients. #7 Cortisol Imbalance If cortisol is too high when it should be low or low when it should be high you are probably storing belly fat like a squirrel in the fall. Adequate sleep is your first line of defense. If you’re body is stressed it will hold onto every calorie for that rainy day.  #8 Low DHEA levels DHEA production levels decline with age. That’s a problem because DHEA is a precursor to balance of estrogen, progesterone, and testosterone. You don’t hear much about DHEA, partially because those sex hormones are stealing the show. Low levels of it can also be confused with cortisol imbalance: you may get sick more often, be unable to sleep, or feel tired much of the time. #9 Estrogen Dominance Your body may in fact be producing too much estrogen, or if you’re doing HRT, the level of estrogen may be just right for you yet. But there’s more. Even low, its high. Estrogen levels do of course drop as you enter perimenopause. But if you’re under a great deal of stress, or self-imposing it with loads of exercise and dieting, cortisol is blocking progesterone. That’s a problem if you want to feel calm and relaxed. Progesterone and estrogen should be in balance relative to each other. So if progesterone is blocked by cortisol, estrogen is high. Belly fat is usually the result. #10 Low Testosterone Testosterone is your alpha-girl hormone. Boardroom to bedroom it gives you confidence. It also supports lean muscle and makes those workouts you’re doing more beneficial. Without it you lack muscle tone, energy, and libido. (You’re not alone: 80% of women in menopause report low libido. It doesn’t have to be just because it’s “normal.” Modifying your exercise can help you (and your partner) improve libido. #11 Decreasing Growth Hormone Growth Hormone (GH) is another hormone oh, so important for your lean muscle maintenance. GH production declines with age, too. Sleep is a must for more GH. If you’re on a “win-back” campaign for muscle, boost GH naturally by doing 10-minute interval training sessions 1 or 2 times a week (plus a warm up and cool down), and by lifting heavy weights. Then recover by spending plenty of time in deep sleep, when GH is produced. The bottom line is this. Your body doesn’t want to carry extra weight. Habit changes can positively influence hormones. You have the ability to turn it around at any age. Are you going to generate more estrogen 10 years after menopause? No but you will support your cortisol and your insulin levels. You will if you’re in perimenopause or early post menopause be able to improve your own hormone balance and boost natural support so you need less HRT if you choose to use it. References: Pietzak, M. Celiac disease, wheat allergy, and gluten sensitivity: when gluten free is not a fad. JPEN. J. Parenter. Enteral Nutr. 36, 68S–75S (2012). Catassi, C. et al. Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders. Nutrients 5, 3839–3853 (2013). Hot, Not Bothered: 99 Flips to Slimmer, Trimmer, Fitter, Faster So You Can Master Metabolism Before, During, and Long After Menopause, Atkinson, D. You Still Got It, Girl! The After 50 Fitness Formula for Women, Atkinson, D. Resources mentioned: Flipping 50 Fitness Specialist Personal Trainers & Health Coaches who want to grow their business in 2021 Food Flip (currently open – but closing soon) 5 Day Flip – it’s free you’ve got nothing to lose and energy to gain

Are you exercising and not losing the weight? Do you often think "If I could just eat less and exercise more, I would lose this weight?"Well then, l this episode is for you! Dr. Tabatha has an eye-opening discussion with Debra Atkinson about why doing more cardio doesn't always equal more weight loss. You're going to understand how your habits are effecting your hormones and how to flip it! We're going to debunk the old myth that strength training bulks you up; it just isn't true. We're covering everything women over 40 need to know about exercise!Hormone Balancing Exercise Coach and 37-year Fitness Expert Debra Atkinson has helped over 170,000 women “flip” their 2nd half with vitality and energy they want. She’s the author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50 and Hot, Not Bothered. Debra hosts Flipping 50 TV and the Flipping 50 podcast. A TEDx speaker, she’s and expert recognized by AARP, Washington Post, Prevention Magazine, and USA Today. Her Tedx talk is titled "Everything Women in Menopause Learned About Exercise May Be A Lie."Flipping 50 TV: https://www.flippingfifty.com/5-day-challenge-new/Debra's FB: https://www.facebook.com/Flipping50TV/Debra's IG: https://www.instagram.com/FLIPPING50TV/The Functional Gynecologist's Guide to Balancing your Hormones:https://drtabatha.synduit.com/sueb0001Dr. Tabatha's Website: https://www.drtabatha.com/Dr. Tabatha's FB: https://www.facebook.com/DrTabathaDr. Tabatha's IG: https://www.instagram.com/dr_tabatha/Dr. Tabatha's YouTube: https://www.youtube.com/c/TheFunctionalGynecologist

This post explores words you use costing you customers! No one wants that from time and energy spent writing articles or doing podcasts! Create a Common Enemy For us all in 2020 it's been COVID19. For the first time in the history of the world we all have a common enemy. No matter who you might blame or back or what you do or don't agree with about how it's been handled, we are just people. We're daughters and sons, parents, siblings, significant others who care about the health and well-being of our own. It doesn't matter if someone speaks your language or is across the street or across the globe, we've experienced a moment in time connecting to others. If all workplaces communicate their mission so much that teams hold take not just the mission but the obstacles to achieving that mission personally, they'd thrive. If entire teams come together fighting the same cause – as opposed are pitted against each other – there will be fewer internal rivals and more job satisfaction. There are Plenty of Bad Guys And if you can harness a villain – be it age, or bone loss, or cancer, or sedentary jobs, or misinformation about fitness for midlife women… you can then become a part of a team with your audience and tribe. You fight with them, instead of preaching or teaching. It feels very different. Teaching, without intending to, can feel like judgment. If you instead are sending your message to “them” or to “the cancer” or “the menopause” or the “stigma”… then you're fighting the battle with your audience. Read/Listen to these two headlines: Why What You're Doing Is Not Working for Midlife Women/Clients How to Harness the Power of Misleading Information Feel the difference? In the first there is a hook and it's more negative. Like, you are doing it wrong! Don't make this mistake. There's definitely something to be said for it. There is certainly a large percent of population that will be more likely to click on that than something giving them content. In the second example, however, there's no blame on you the reader. It still suggests something is wrong, yet it implies that I'm going to give you the secret to be a part of the solution instead of telling you you're a part of the problem. They're both potential subject lines or titles for a blog or podcast. Which one speaks to you more? Which one would you click on first? This Very Post's Title There's a time and place for either a negative or positive title. And the best way for you to decide which you use is to test it. I've found many times that say, 3 Biggest Mistakes, will get more clicks than 3 Biggest Secrets. But… don't guess. Start testing, even if only by looking at your statistics on traffic to your blog, or on popularity of YouTube videos. I'll let you in on a secret. I considered variations of two subject lines and narrowed it down to these two before choosing: Are the Words You Use Attracting More Customers? Are the Words You Use Costing You Customers? Obviously, I chose the latter. Because it's more urgent. Do you feel that when you hear it (or read it if you're at the show notes)? Pay attention to how it feels. And remember every one of your customers is going to experience responses unique to their life, sense of humor, prior experience about the topic. When in doubt, run your titles by some of your customers. Come up with at least 10 if not 20 variations of titles. Narrow it down to a few good titles. Use a tool like Headline Analyzer to see how well you're doing. Be conscious of key words in your title you want to use throughout your post text too for S.E.O. Did I just lose you with SEO and the importance of key words? If you want step-by-step support for doing this and treating your content like part of a real business, that attracts real customers I'll link to how to learn more about the 10-month Flipping 50 Fitness Specialist. It's open now for a limited number of trainers and health coaches and only for a limited time. You want to leverage your content to stand out in the noise. So, let's explore some words that are dripping with emotion and how you can use them. I'll give you some examples of how I have used them recently. Avoid Words You Use Costing You Customers with These Examples Gambling (In my TEDx talk after I revealed the poor statistics on science for women and exercise I mentioned it's like "gambling... with really bad odds." That makes listeners who are impacted, angry. Crap (Sit ups are Stupid, Crunches are Crap is the title of a book by a recent Flipping 50 podcast guest. Brilliant and I wish I'd thought of it myself!  The title is important because crap, doo-doo, or the actual word, conveys very succinctly that something stinks. Not you but it.  Lies Everything Women in Menopause Learned About Exercise May Be a Lie was the title of my TEDx talk. I've used it again in blog posts and podcasts. The word lies conveys strong emotion, and certainly brings us together if I'm revealing lies to you that you didn't yet know about. Then I'm going to give you solutions for revenge in the content. Not telling the truth… “I haven't been telling the truth, I was doing it wrong, we've all been doing it wrong.” These words, some exactly this and some implied were also a part of that TEDx talk. Let me also make something clear, you don't create a talk and then move on and create another. Your signature story is your signature story. You go to a Bruce Springsteen concert and expect (or demand) to hear Born to Run, right? James Taylor had better play Shower the People. They may weave in new content, but audiences want and need repetition. Before you start talking about a topic, make sure that in a year and 5 and 10 you still want to be talking about it! Betrayed I've used phrases like betrayed by your body and betrayed by the fitness industry and even medical community in blogs and presentations. It evokes a strong emotion, right? So it's not the same as if you'd been betrayed by a spouse, but betrayal by anyone or anything can make your content memorable, or remarkable. And to stand out, be something liked, shared, commented on that's exactly what you want. What they don't tell you… This one would be easy to insert into a post. What they don't tell you is… When I talk about stress with clients, especially when I'd first published You Still Got It, Girl! I would point out that though our parents probably all had the sex talk with us, what they didn't tell you was that we were going to feel stressed. They didn't give us the ways to abstain from that or to a morning-after solution if we did have stress. There wasn't a stress-talk like the sex talk. In talking about it like that I made it not their fault. And I made them think back to that moment when they had the 5thgrade health session where parents come to talk about puberty and all the things. It got personal because of a memory. Misleading … I'm about to publish a post for my Flipping 50 community about Misleading Fitness Studies and Poll Results from an annual trends report. I do it every year and yet it always a hot topic among both fitness professionals and midlife women seeking intelligent fitness tips. So think about how you can look at 5 of your recent titles and see how you could have put an emotional hook in the title. Myth-buster – This is used commonly in titles and it's almost always a winner. The only exception is if you over use it or it's not an emotionally enough charged title directed at a narrow enough audience. Weight loss Myth-Busting Debunking Weight Loss Myths Those are both potential titles. Yet, they're pretty general. Change to Menopause Weight Loss Myths or to Debunking the Menopause Weight Loss Myths in 3 Recent Fitness Magazine Articles - now you've got something specific, targeted at an audience, and timely with some urgency. Two More Empowering Words   These last two words- and by no means this is an exhaustive list - you may realize you do have emotional words in your posts, emails and conversations already. This podcast is just going to give you more of them to use strategically. These two words are ones you could use in titles and in copy to provide a solution when you might start talking about your program or service. Reclaim Here's an example of a title: How to Reclaim the Muscle You've Been Losing Since 30 That would peak curiosity for one, if women are like, wait a minute! I've been losing muscle? And it gives a solution for them too, and gives a solution to someone who you may already have informed of muscle losses that start after 25. Here's an example of using that word in the body of an article or email: You can reclaim that muscle and in doing so boost your metabolism. Get back This is another way to say reclaim. Try them both out, or use them both. Because remember you're going to be writing, and talking, and creating video about your topic for a long time. You'll want to use different words to appeal to different customers as you do it. There you are! Some specific examples of how to avoid words you use costing you customers! It's Not To Late! Remember it's not too late to change titles of YouTube videos. If it's not getting traction and you know it's good, go revise it. If you really haven't had any traffic to your website articles, and you're sure S.E.O. is something you've never thought about? I'd go in and change it. Then from here on out think about your title, the key words in your title you want to be found for (these are words and phrases your customers say and search for frequently), before you post. For now, what I want you to do is go back and look at your content and title. Are you repeating the words you want to be found for? For instance, the words you use costing you customers is the phrase I'm using in this post. Did you hear/see what I did there? I just inserted the phrase again in the post. Words You Use Costing You Customers (and relationships) Really, this works two ways. The words you use, and the words you don't use could both be costing you customers. And it's no surprise. Because if you've got a family, whether it's kids, a spouse or parents and siblings, it's HOW you say anything that gets the results you want, right? So, try on everything! Read your Instagram posts! Do they sound preachy and teachy? Instead of the motivating and inspiring you were shooting for? That's good homework. Then as you begin to weave in some of these emotion-laded words you'll begin to engage even more. Resources mention in this post: Flipping 50 Fitness Specialist FREE masterclass You Might Also Like: Words to Leave Out of Your Posts, Tweets, and Blogs It's Not Your Content That's Killing You, It's This: Get More Traffic to Blogs, Videos

The way we exercise after we turn 50 absolutely has to include a few essential elements. Strength training and working smarter, not harder, will keep you in tip-top condition! I'm joined by Debra Atkinson, founder of Flipping 50, to talk about keeping fit in your menopausal years. Key Takeaways Exercise smarter by doing shorter workers with bigger impact. [11:40] Prioritize strength training in your workouts to support your body as you enter your middle years [30:00] You should take a longer period of recovery in between strength training sessions. Aim for two sessions a week. [33:00] About Debra Atkinson Wellness Coach and Fitness Expert Debra Atkinson has helped over 150,000 women “flip” their second half with the vitality and energy they want. She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered.  Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+ with over 1 million downloads. She is a frequent speaker and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie.  She has 36 years of fitness experience, is an International fitness presenter for associations including the International Council on Active Aging, IDEA, NSCA, and Athletic Business, and CanFitPro. She's an American Council on Exercise Subject Matter Expert, and prior Senior Lecturer in Kinesiology at Iowa State University. Debra is also the founder of Flippingfifty.com and creator of the Flipping 50 Fitness Specialist program for fitness professionals. She's a frequent contributor at HuffPost, ShareCare, and other featured outlets and on the Education Advisory Board for Medfit.org. Why You've Been Exercising Wrong Most of Your Life If you've been listening to The Girlfriend Doctor podcast for any length of time, you know that research into women's health, especially in our menopausal years, is severely lacking. Unfortunately, this research is no better when it comes to exercise!  I'm joined by Debra Atkinson to talk about how we can create a sustainable exercise plan that will keep us healthy into our 50s and beyond. Debra explains how she discovered the magic formula of exercise after 50: short, 20-minute bursts of exercise where you really get your heart pumping. It's about working out smarter and harder, not longer. Debra explains what types of exercise menopausal women should be focusing on. We both understand that we're taught to think that sit-ups and crunches are the keys to a flat and toned stomach. The truth is, these types of exercises that take us into a forward flexion are actually detrimental to our health.  Instead, we should focus on exercises like planks that work on bracing your core. Debra walks us through a simple exercise that helps us learn what it should feel like to engage our core. What Kind of Exercise You Should Do After 50 Debra shares how, as a society, we've lost the regular daily exercise of yesteryear. Her mother says she doesn't regret exercising more in her life because the hard daily labor of working on a farm kept her fit and healthy. These changes are why it's vital for us to keep exercising well into our old age. The types of exercise we should really focus on are foot movement and flexibility and strength training. Both of these will help us as we age; foot movement is beneficial for helping us move quicker, especially if we have a trip or a fall. Strength training will help our entire body and mind, and Debra explains why. When it comes to refueling our bodies after a workout, Debra lets us know exactly when and what type of food we should be consuming. There really is a specific time period where refueling does us best. She shares her favorite post-workout food and talks about other options if you're not a smoothie person. Finally, Debra encourages you to create a workout routine you can stick to. It should include two strength sessions, three harder 20-minute sessions, and as many walks as you want every week. She also talks about recovery time between sessions and how you can adapt your routine if you don't feel up to a workout. Are you ready to reclaim your health and fitness after 50? What's your favorite type of exercise? As always, you can ask me anything and let me hear your thoughts in the comments on the episode page. If you have questions, email team@drannacabeca.com.   In This Episode Why the research into women's health and fitness is lacking [6:00] Why short workouts are the best way to get your exercise in [11:00] Why you should focus on bracing your core with exercise like planks rather than focusing on forwarding flexion with exercises like sit-ups [16:00] A straightforward exercise that engages your core muscles [18:00] How our cultural lifestyle has changed so we don't get as much daily exercise as we used to [24:00] Why you should focus on exercises that move your feet in different directions [28:00] When and what you should eat after your workout [36:25] How to plan your workout routine that includes flexibility in your schedule and how your body feels [42:00]   Quotes “It's much more beneficial to do less exercise, just do it with more purpose. That's what I found with all those months sitting in front of my computer, I was barely exercising for 20 minutes, but when you only have 20 minutes, you make every minute count.” [11:11] “You've got to fill this hole up that you've dug yourself into. You have to feel good before you can feel great. Restoring before more so that you've got the energy to actually do the exercise and you're looking forward to it, not dreading it.” [24:20] “If you have a more active life overall, remember that you're exercising so that you can play more in life. Not just exercising to exercise. Twice a week is your golden ticket.” [34:19]   Resources Mentioned Get Your Free Gift from Debra Atkinson! Watch Debra Atkinson's Ted Talk Learn more about The Flipping 50 Cafe Find Debra Atkinson Online Follow Debra Atkinson on Facebook | Twitter | Instagram | YouTube | LinkedIn Find Dr. Anna Cabeca Online Follow Dr. Anna Cabeca on Facebook | Twitter | Instagram | Pinterest | YouTube Join the KetoGreen Community on Facebook Buy Keto-Green 16 Check out the full episode page

Have you spent any time learning to write your best bio? Who has right? Who learned copywriting in college? Who got real life marketing support from their certification? Answer? No one. Now is the time. Everyone is online and everyone is reading your bio... if it's good. Otherwise they're gone in 3 seconds.  Best Bio Reasons A boring bio will not help you get noticed, get hired, or get profitable. You can stand out better on social and your website with something unusual. You also want to be doing interviews. Get booked in the media, and on podcasts and summits right now. [Need help? Comment and watch for a future training.] You're going to want to download the cheat sheet I created for this episode. If you're creating a niche- serving women in midlife or some other niche – you want to be nailing that everywhere you are introducing yourself (website, social media, webinars) or you're introduced (media appearances, podcasts, summits). You want to be the funny, credible, relatable trainer that stands out. So, go download that worksheet so you can do a few of these tricks for yourself. Avoid a boring bio and start standing out as the unique fitness professional you are. 1) Read your current bio. That includes anything you'd share with a podcast host, media producer, or in your “about” section of website or social media If anyone else could insert their name and it would work, you're making people yawn. Are the people you really want to work with going to be impressed? Are you remarkable? Is anyone talking about you? Do they remember you out of all the other trainer bios they read? Be yourself, everyone else is taken. 2) Say a lot in fewer words. Pack adjectives in before your name. Bestselling author, 8-time Ironman, golf mom, and Old English Sheepdog owner Debra Atkinson…. So, what do they know about me? I've got a little credibility, and I don't have to lead with degrees and certification alphabet soup so actually I become more credible than someone who has education but hasn't really been all that successful. Makes them wonder at least right? I may gain a little respect among athletes, win moms over who've spent time dealing with bleacher butt, and pet owners think we've got something in common. Keep it fun, too. I've done that here by not following the stuffy boring intro everyone is expecting. 3) Add an element of humor that makes them smile. Try the rule of threes. She's currently swimming in paperwork, riding the desk, and running Flipping 50 more often than training for triathlons and she's here to share her new book… TEDx talk… program… Keep it fun. (unless you're not: but usually people want to have fun) You can do that all the way through. I share my book titles with my audience because they tell a lot about my attitude about aging, and fitness for midlife women and make women smile. She's the author of six books including You Still Got It, Girl: The After 50 Fitness Formula for Women and; Hot, Not Bothered. You don't have to have books or funny titles though. Tell something funny about yourself. Again the goal is unexpected. She's a TEDx speaker, a blender chef, and an average golfer. Then you'd add for your host, Here's Debra Atkinson. Or… Please welcome TEDx speaker and hormone balancing fitness expert whose son still asks when she goes to the kitchen, “what's better than burnt?” And the answer is not burnt… Debra Atkinson ….   The point is to relay your credibility but yet let them know you're far from perfect and poke fun at yourself. They want to know you're just like them. If they can't relate, not only are you on stage, but you're on a pedestal and they think what you're teaching won't work for them.  4) Write 2 or 3 questions that an interviewer can read before he/she reads your bio. They should be relevant to the topic you're going to talk about. I frequently speak about exercise interventions for menopause. So a few questions relevant to the topic and audience of women in midlife might be: What if I told you everything you learned about exercise was a lie? What if you could reduce hot flashes, night sweats, as well as belly fat and get rid of low libido by changing your exercise? Then host's next line is… ”Well, stay tuned because my guest is …” The last thing most media and podcast hosts want is a long bio. “Send me your long bio” said no one ever. So, make it short and so fun they feel brilliant, witty, and can take the credit for it by reading it. When you make them look good you've set yourself up for success even before your interview starts. That's it. Take the pieces and put them all together. I created a download! Want help? Download the worksheet for this episode and start having more fun. Here's the added secret about making your best bio by making it more fun. You start to think about yourself differently. You're suddenly more unique, the only you there is, and that can change everything. Go to the show notes at fitnessmarketingmastery/boring-bio "Conversational is the new professional." Other episodes you might like:  When You Feel Like Quitting Best Fitness Marketing Tools Right Now (free to fee) Leave a rating in iTunes if this was helpful! Thank you!