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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!
5 Proven Perimenopause & Menopause Fitness Strategies Restore Before More Cortisol has been on overdrive for way to long you've probably experienced the increase in weight and belly fat. It's a sure sign for me. Look, last year for the first time I was training for an event – doing something I love – and it was also a stressful time of having to move to get out of the mold that still was not mitigated in the house I was renting. Then there were two other major stressors happening with changes business, and November was a perfect storm of too much. All of your stressors add up. You don't get too choose or this one's good, this one's bad and think they balance out. When they're big like this the entire load – called the allostatic load, is something your body deals with all at once. Even chronic daily stressors however add up. If you're a chronic worrier, you're always ruminating over little things, that too can be tied to your body holding onto weight. The biggest signs you need to do much less exercise for a period of time are that you're exhausted in the morning or you get up and feel good but only for a very short time, that's all the cortisol your body has. Then you're ready for a nap or you're reaching for caffeine or sugar all day. You can't build fitness on that foundation. So eventually you will want to start, small and do short strength or short walks a couple times a day. But first you look at your sleep, nutrition, whether you're absorbing your nutrition, and turn that around. Then strength will be the first thing you reintroduce. Ditch Endurance This tip builds right on the last. We were raised on the belief it's steady state exercise for 45 minutes or an hour that leads to fitness. Or it's walking every day. And that will lead to more cortisol instead of optimizing cortisol. You're meant to have cortisol and that fight-or-flight kind of sprint for a short time then recovery. That's the very thing that interval training will do for you. You get to purge adrenalin that might be causing you to be anxious because you've been nervous or tense and never had the opportunity to use it. Our stressors today are in a boardroom or on the freeway or when we look at our bank account. Endurance long and slow kills your testosterone. Make Strength Training a Priority There's no other exercise that will give you the strength, stamina, posture, bone density, confidence, anxiety decreasing, metabolism boosting benefits of strength training. None. So pick up some weights. If you're intimidated by weights you can try bands or tubing or other tools. I prefer weight training with dumbbells so that I can mimic life activities and exercise in all kinds of planes. They're convenient at home and cost effective. You'll find them in every hotel gym these days and you may not always be able to get on a machine at the gym but you can always get some dumbbells. Humans begin losing muscle mass sometime after 25 when they naturally peak. Women have less than men to lose in the first place. By losing muscle unless you also lose fat you will naturally increase fat and therefore your risk for disease. Get Protein For exercise to work at all you've got to have the building blocks for lean muscle. Lean muscle boosts metabolism. You then can burn fat easier. Most women skimp on this and don't get enough protein at each meal. It's not an end of the day total. You want about 25-30 grams at each meal. And studies say that the older you get the lower your muscle protein synthesis, in other words your ability to use protein you eat to benefit your muscle. So a study several years ago showed a 70 year old man could get results from exercise similar to a 20 year old as long as he had double the amount of post workout protein. The 70 year old has 40 grams compared to the 20 year olds 20 grams. That's not intuitive. So keep reminding yourself your need for protein increases not decreases with age. It's not the end of the day but the per meal amount that matters. Eat Breakfast Move it an hour or two later if you're fasting but don't skip it. High cortisol levels in women in midlife will cause inflammation and weight gain then make it harder to feel like exercising and even harder to get results from exercise. High protein breakfasts keep you full and satisfied and boost your metabolism by stabilizing your blood sugar all day. I love smoothies because they're an easy way to get a lot of micronutrients in about 2 minutes of effort. I love to say I've had 2 servings of veggies by breakfast. Most of the women who even at first might have a little reluctance for smoothies end up loving the simplicity. It eliminates what's known as decision fatigue – yep – a real thing. You can do a smoothie in a lot of different ways and get diversity in your diet. I'll link to 60 of my favorite recipes in the show notes. If these all make sense to you but you're like wait a minute where do I start? The After 50 Fitness Formula for Women course will give you all the what and whys you need to fill in any blanks. If you also want the strength training exercise that you need get the You Still Got It, Girl! videos to go with it. Resources: Smoothies! Like these short podcasts answering your questions? Let me know that and send your questions by responding to the show notes.
Exercise and Fasting After 50 | Does It Burn More Fat? Do exercise and fasting even belong in the same sentence? I've got the inside scoop for you in this episode. Is exercise fasted a faster way to weight loss or sabotaging you? Is there a better way to fast? This podcast is brought to you by CBD For Life. It's become a staple in my routine lately. I'm definitely one of those of us who love to exercise. Whether that's true for you or not, we all get a little creaky now and then. Did you know, we lose fat in our feet and I've been feeling it lately. After long hikes here in Scottsdale, or just steep ones, my feet ache. Instead of waiting to see I've been using the lavender or lemongrass rub on my feet. In fact, I just realized I did that last night and hadn't even thought about my feet since – after a 7-miler on the trails. It's great for reducing inflammation. In answer to so many of your questions, yes, it's safe, as long as you trust the source, like I trust CBD for Life. And hey, it comes from Boulder and a female run company. What's not to love? You can try it with the Flipping50 code for a special listener discount. There is a continuum of fasting and some amount of fasting is something we should all be doing to optimize health. 12 hours overnight Between meals Taking it a step further with a shortened window by later breakfast and earlier dinner for many is the first foray into intermittent fasting. Some shorten the eating window to 8 hours, and others to 5 or 4. You can look at other ways of fasting while eating by giving your body a break. Blending foods by consuming smoothies or soups (light in fat and carbs) is also supportive of some of the benefits of fasting without the discomfort some associate with fasting. Your liver gets a break and can do some regeneration when this happens. Ingredients in your smoothies can be optimized to support the liver even further. Weight loss is proven in women who consumed 2 smoothies a day (vs. three) and the consumption of high protein helps maintain lean muscle mass during weight loss. Other options include: Alternate days of consuming 25% of calories 5 normal days: 2 non-consecutive days of 0-25% calories Myths associated with fasting: You'll be hungry all the time You'll be exhausted all the time Some of the studies I reviewed suggest: May be supportive of bone health Improves self-esteem Decreases anxiety and depression Improved alertness Improved quality of sleep Reduced symptoms of RA Exercise fasted or fed? Two articles published in 2014 Journal the International Society of Sports Nutrition and one published in the Journal of Functional Morphology and Kinesiology in October 2017 found no difference in weight loss or fat loss and also no harm. In a recent podcast with women's health and hormone expert Dr. Felice Gersh, she recommended exercise fasted followed by a high protein breakfast for women in menopause and beyond. However, my search for supporting studies revealed nothing to prove fasting before exercise is better. There are significant studies showing a high protein breakfast serves women better in losing weight keep muscle, and make better choices at concurrent meals. Fasting for Firing Up Fat Burning A benefit of fasting is glucagon production. Glucagon does for fat burning what insulin does for fat storage. That is, a higher production of glucagon that occurs in a fasted state will help you burn more fat. Though there is research to show a heavier reliance on fat for fuel exercising in a fasted state, what typically happens is a very slow use of that fuel and energy expenditure is significantly lower. So overall, burning more calories during a bout of exercise can result in a lower percent of fat used for fuel but still a higher number of calories from fat. I illustrate this in You Still Got It, Girl! During hard workouts- intense interval or sprint training, for instance, your body uses carbohydrate. So eating something before is smart. Easy to digest pre-exercise snacks that still avoid food sensitivities: sweet potatoes rice tortillas or (hearty: no cardboard) rice cakes banana Simple protein shake Before longer endurance exercise like hiking, long slow walks or bike rides, it may be more appropriate and more comfortable for you not to eat. Remember the energy expenditure is lower so you're not burning fuel fast. But you are able to burn fat for hours, and if you're doing activity you love, also reducing cortisol while you're doing it could boost fat burn. In fact, I find for most of my clients, reducing cortisol, or offsetting it is a big key to fitness during menopause. Metabolic flexibility is a must. So don't cut out food groups, especially carbs and fats. Because you ultimately will eat them again or be exposed. When you do your body will either store them or burn them. If you go too long with too few calories you slow your metabolism. You absolutely want a higher caloric intake some days, especially those days you're active. Your metabolic needs change as your activity level does. It's also important to consider however, if you're more athletic in general, you have a body to maintain. Feed it don't starve it. Muscles without adequate fuel and specifically protein will waste. You still will default to thinking weight loss is good…. But it can come back to bite you in the butt. Literally. If you lose muscle, you lose metabolism, you gain weight and it's fat weight, easier in the future. Matcha tea before a workout (coffee works too but I find it creates more jittery anxious energy than stable). Boost your fat burn after intervals by 29%. You can drink the tea simply, make it a latte with almond milk, or add it to a smoothie. However, if you're fasting it's only the tea. You can only coffee. You can't have the butter, or the stevia or the creamer. Just black, or just green. What to Eat Before a Workout Before any (challenging) workout, keep in mind you want to reduce residue or roughage. Have foods or drinks that easily empty from the gut. So no fiber or fat in the pre-high intensity workout snacks. Some roasted sweet potato cubes with nut butter and cinnamon is one of my favorites. A small amount of the nut butter won't be so much that it weighs you down. I am doing a full webinar on exercise and fasting after 50 because it's so confusing to so many women and I'll be addressing: Your body type The exercise type – yoga, running, strength training, high intensity intervals The time of day Your goals – fat loss, muscle gain There is a lot of advice out there. Fasting has its place and purpose. Is it for you? And is it for you right now is the question. Please bring your questions. You can be the first to know about the webinar invite and save your spot by joining our community at flippingfifty.com/any-age Mentioned: Flippingfifty.com/kickstart2020 CBDforLife.com/us Use Flipping50 for a special podcast listener discount Additional resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941/ Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J Midlife Health. 2016;7(2):61–64. doi:10.4103/0976-7800.185325 https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Menopause weight seems to creep up even on women who are already doing all the things. They're health conscious. They're the ones their friends look to when dessert menus come out to see if you're going to order or not. You're the one who has already ran when you get to Easter brunch or open presents on Christmas. If this is you, I created this episode for you. When it feels like you're doing it all and nothing works… You skip a workout and it's like 5 more pounds come on. You do the workouts and you're slammed with fatigue. Still, no weight comes off. If you're in this place you've heard other women talk about but never really got til now… you're in the right spot. I'm going to unpack two sides of this equation: First, are you really doing the right thing or just the thing that you've always thought is the right thing? Second, are you subconsciously letting sabotaging thoughts get in your way? So I'm only very briefly going to touch on the problem believing that more exercise, less food, being a warrior who doesn't sleep, and a workaholic … can cause. Because those I address in You Still Got It, Girl!and my follow up book Hot, Not Bothered. I cover those in hundreds of YouTube videos and dive deeply into the real what you need to be doing in my programs. The fastest way to get support around myths you still believe is the 28 Day Kickstart, where I literally take you through the process of change for 4 weeks with live coaching calls, a private Facebook group, and the actual what to do so you can be in the change while you're learning the science behind the right way not for a quick fix but for lasting results by adjusting to your hormones messages. They're telling you what to do and you have control if you pay attention. I will link to the Kickstart (it happens to be open while I'm recording – it's only open a few times a year now so I can really take a group through the process with me live and provide answers to questions in the group. Plus each registrant gets a 20 minute session with me so it's grown so much I wanted to be sure I can accommodate everyone). The mistakes women in midlife most commonly make end up trashing their hormones. You can't burn off fat with exercise if you eat less and tell your body to burn less. That's like having one foot on the accelerator and one on the brake. If stress – from any source – put the fat on – more stress from any source won't take it off. And exercise is stress, my friend. Yes, even for you who listening right now thinking, “No, I NEED exercise to decrease my stress.” That is likely a quick fix like cocaine, and then you need another shot either later today or tomorrow. You probably could benefit more than anyone from less exercise. YES, you need it. Don't think I'm saying don't. But for a week you cutting way back may get you more fat loss than more exercise will. Other things we address during the Kickstart are things you ignore or don't think you have control over: your sleep, your digestion, your libido. If you're thinking, what? I thought this was exercise and nutrition? It is, but you're an integrated whole and the status of your habits in these areas tell me as a hormone balancing fitness expert what to do with your training program. So let's leave that one behind and suffice to say that what you used to believe would get you in better shape may be keeping you fat and out of hormone balance. Let's look at how you think about the things you need to be doing. So you're exercising, you're in need of restful sleep, and you need to eat well. No arguments there, right? How Does It Make You Feel? So, be honest. When I say exercise, what do you think or feel? Words associated with exercise are often: hard, work, struggle, pain, sweaty, messy, time, hot, and uncomfortable. It may be time comes up for you. Tap into the emotions around exercise. Here's a tricky one: even if you love exercise but you are so busy you can't do it like you want to, exercise can become something with negative emotions tied to it. So, if you're listening to this and you can pause, do it and then come back to me. Just stop think- or better yet write down- what's your response to “exercise?” Do you attach impossible goals attached to exercise? Do you tell yourself you have to do it every day, have to do more than last time, want to be good at a certain exercise (even though you have virtually no experience doing it). Anything there resonate? Again, pause. Don't skip really thinking through for yourself what this is like. If this is important, change can't happen if you don't tap into the emotion of it. So if you're back let's go on. I hope you really did this. This is different than some episodes, but it's a little more interactive and a bit like a workshop I would do as part of a retreat. You can't just “listen” to something and get it. If you're talking to yourself while you're listening, or you're nodding your head… that's a good thing. I do it all the time. I'll be on a walk or hike listening to one of the podcasts I follow and I'll be responding. Entertaining for commuters and my neighbors I'm sure. Does Nutrition Trigger You? What happens when you think about the word “nutrition?” What feelings come to mind and what words describe how that makes you feel? How do you think about the fact that you've maybe gone through Whole30 or you are doing Paleo or you're plant-based? If you say you “have a sweet tooth” how does that feel for you? When you think about the holidays and eating how does that feel? Does the word nutrition, when it's related to you getting results you want but aren't getting now, stir up any emotion? Do you associate it with “diet?” But I'm not suggesting that you diet temporarily but that you acquire a lifestyle that might go through periods of changing your diet in different ways. Compare it to chocolate cake, and to salad, and to pasta. Try on meal planning. Does that make you feel like there's no spontaneous have what I want when I want it? We get comfortable eating the things we like. Even if it isn't working we sometimes refuse to give them up. An elimination phase of testing food sensitivities can be a trigger for you. But realize, it can be from the words we use and the feelings attached to them. It's not necessarily the activity. We grew up thinking everything in moderation. We've got higher cancer, heart and other diseases because of it not in spite of it. Actually, when you're struggling with weight or energy or can't sleep, moderation in alcohol or sugary treats or gluten – even exercise isn't the answer. The right answer is the answer. Spinach and kale are healthy greens… as long as you don't have drug interactions with vitamin K, and as long as you're healthy right? You wouldn't have them if you were sick with the flu. Well you wouldn't exercise the same way with hormones out of balance as if they were in balance either. Words associated with nutrition - eating less, being hungry, limiting, restricting, depriving, go to bed hungry, no fun, no flavor. Or Nutrition can be just neutral and boring for you. Diet may trigger more negative feelings. Pizza or tacos may trigger another kind of feeling. Changing for Menopause Weight Benefit This word we talk about all the time that very likely has feelings attached to it and we don't even realize. The word is Habits. The word alone may or may not get you. But going to bed early, not staying up late, getting up early, checking your phone constantly, snacking all day… all of these are habits and if any of them is yours and someone made you change from what is currently a habit, it would feel foreign, maybe “bad.” You'd resist. How do all those associated feelings motivate or convince you that you don't want to do this? Attaching Baggage to Habits Interferes with Menopause Weight At the airline counter if your bag is too heavy you have two choices: Pay more Take something out The same is true if what you're doing isn't working. Some of my students embrace change and understand the process. The students that keep finding themselves exhausted or carrying more weight are still trying to eat less and exercise more. They tend to push through instead of find ease in doing what they want to become who they are every day. They try adding more supplements and trying more shortcuts before they've got the basics. I'm a believer that it's ridiculous to invest in “super foods” unless you're already eating a few more vegetables every day and you've gotten rid of processed and fast foods. For a short time – a month – 28 days – concentrated focus on something means that a year from now it will still be important. During that 28 days you're working on creating new systems and breaking old patterns. Guess what you're not focused on? Goals. Goals are temporary. Skills are permanent. So if you want to know how to eat and exercise and be doing it more naturally and normally a year from now you have to take about a month and focus on it. Concentrate on it. Also really important is making an environment where doing what you want to be doing is easy not hard. If you're a smoker and you want to quit but you live with four smokers, it's going to be tough. It's similar with exercise or with eating differently. There's both a need to stop something and to start something else. With food, get rid of all the stuff you don't want to eat. I call it a Pantry Raid in the 28-Day Kickstart. Make It Easy for Menopause Weight to Go Bye Bye Create the least resistance possible by getting a plan, clearing the time, getting your thoughts about it right, telling your friends and family, thinking in advance about how you'll overcome obstacles like approaching holiday dinners or parties, tailgates, time alone when you might ordinarily eat food you don't want to. Let me come back to “baggage.” If you get negatively triggered by words like “workout” or exercise, or by nutrition, and food planning, for instance, rename the actions you want to take. You may also have to look at what it is you're telling yourself you want to do. If you say you want to lose weight, for instance. What if you focused on getting healthy and feeling good? The side affects on the side of the bottle are going to read, warning: may cause optimal weight. The point is though if there's no negative association telling your brain to avoid avoid, avoid, you're much more likely to create the system that gets you where you wanted to go. It's just that your GPS is broken! Your brain avoids negative things. Things associated with pain, disappointment, and it's not going to bring those things to you. Menopause Weight Loss Voodoo? This is no woo-woo episode. There's literal science that began in the late 70s about the body's physical ability to change based on your thoughts (and your emotions are just a result of your thoughts). So what you want to do is tap into the emotion to tell you what you're thinking. You can logically change the thinking and when your emotions change habit change is easy, effortless, and fun. When someone tells you you're a “hardworker” or the most hardworking in the gym, are they hurting or helping? Up to you. Respond, no it's easy. I enjoy it. Because even if you think you value hard work. Your brain still does not want to go there. Think about it. Hard work or vacation? Which one do you want more of? Struggle or ease? Which one do you want more of? Discipline or naturally? Which one do you want more of? When you think of “fat-burning” or “calorie-torching” exercise what comes to mind? How does it make you feel? For 80% of the population the feelings associated with fat burning and calorie-torching are: hard, effort, intimidating, doubt, failure, exhaustion, punishing. Are those words positive or negative? And what will that do for your desire to exercise or to resist? What will your desire to exercise or resist work do for results you want? What will desire to do something or resist doing it for long-term staying power? (The ability to change your life!) You won't start potentially. You won't stick, potentially. You won't retain it. Two things you want to do to lose menopause weight: Identify thoughts – your feelings tell you what they are – that sabotage you Identify whether you really know what to do now – in 2019 as opposed to what might have been the answer in 1979 Helpful? I hope that was helpful and I would love to hear from you. (leave a comment) First, if the 28 Day Kickstart feels like a fit the last one of the year, but also of it's kind is happening in November and it's open for enrollment now. This session will be available in the future for our Café members and nowhere else. If you'd like a live connection with me via a retreat in Scottsdale or Boulder or private coaching (which by the way my private coaching clients come to retreats for significantly less than anyone else), please contact debra@flippingfifty.com and my customer service experience wizard will give you the next steps to learn more. I've got one planned to kick off the year and another for summer at altitude. Menopause weight and inches are temporary, girlfriend. As long as you find the permanent skills to adjust to the messages you're getting from hormones. Don't let them take up residence too long. Don't give up and resign. Resources mentioned in this episode: 28 Day Kickstart https://www.flippingfifty.com/28-day-kickstart debra@flippingfifty.com https://www.Flippingfifty.com/retreat Dr. Ellen Langer Podcast interview Please leave a rating in iTunes! It really helps! Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I'd love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!
Exercise in Hormone Balance: more than going for a walk Exercise influences hormones. Hormones influence exercise. You, already know this. I've said it before here at Flipping 50. But you already know because there are days you don't feel like exercising, or you feel like the mirror isn't reflecting the consistent hard work you've done. And it feels relative to hormone changes. Whether you knew you were in perimenopause or not– that period of time lasting up to 10 years for some women, you realize that other things were changing too. Your skin seemed to be thinning, maybe showing more signs of wrinkles or more cellulite than you had before. You may deal with both breakouts and fine lines during this time. You notice more hair loss in the shower. So is the answer hormone replacement? What if you are and you're still not feeling 100%? It doesn't do all the heavy lifting, or shouldn't. And you've got a lot more control than we ever might have known. The foods you eat, or don't, the sleep habits you have, or don't, the way you handle stress or don't, and exercise type and timing play a factor. Exercise in hormone balance course: episode sponsor This episode is sponsored by The After 50 Fitness Formula for Women course, it's my signature course and companion to You Still Got It, Girl! the book. In it I teach you module by module how foods have an effect on hormones, how stress influences hormones, and sleep, and of course exercise. One thing I know better than anything after 35 years in fitness primarily working with women over 40 from the very beginning? We want to know WHY and so we can connect the dots to why it's important to do this in the HOW we're being taught so we understand the reason to commit to doing it. What I Believe About You There's no lack of motivation or discipline. I just don't buy into that. There's usually a belief about what, how, and why something works that either propels you or stands in your way. Right now during this After 50 Fitness Formula course anniversary you get not just the 8 modules Plus a bonus module demonstrating examples of exercise, you get: My Bone Health Mini course Exclusive Adrenal Fatigue master class And you've still got all the worksheets for every module to use for tracking your progress Plus a private Facebook group THEN I've created 5 bonuses you get NOW… but it they go away Labor Day weekend so get in now! A special “get started” recorded coaching master sessionwith me so that you can get the most value and the least overwhelm out of the course A special floor-only strength trainingworkout (20 minutes) so that you can avoid up and down from the floor and make the most of your time 3 strength training plans(one for different schedule needs) so that you've got a layout based on 7, or 9 days that includes intervals, strength and rest that is the glue to making results stick A special master class on Fasting & Exercise After 50: Fit or Not Fit? So you can see if it sounds right for you and how hormone balance status plays into your decision Me inside the Facebook group for a daily tip the 20th– Sept 15th!! You're your personal coach nudging you along the way so you start strong. These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15th will help you get a strong start by working on your beliefs about exercise, hormones, and menopause. ***Bonuses will be available for a limited amount of time and not a part of the course long term. So you'll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY! So enough on that, let's talk specifically about exercise and hormone balance. So, you are more in control than you may have thought. And it's less complicated than you think. So this episode is about really unraveling the hormones we've got changing most, what they do or did, and don't without help as they decrease…and how exercise can help. First let's look at the role of sex hormones in the body. Then we'll look at how exercise influences hormones. ESTROGEN 1.Grows the lining in the uterus so that the fertilized egg can implant. 2.Increases collagen production in the entire body, most notably in the blood vessels, skin, vagina and bladder. 3.Maintains cardiovascular elasticity and blood flow. 4.Prevents the body from losing bone densityby inhibiting osteoclasts. 5.Increases vaginal lubrication and sex drive. 6.Augments sexual desire. 7.Fuels fat metabolism. 8.Facilitates mental health by increasing serotonin and dopamine in the brain. 9.Stimulates the production of progesterone, testosterone, thyroid, and more estrogen receptors. 10.Modulates adrenaline levels. 11.Is anti-inflammatory. 12.Modulates immune functions. 13.Increases melatonin levels. PROGESTERONE 1.At its peak, stimulates apoptosis (cell death/anti-cancer). 2.Increases bone density. 3.Reduces anxiety. 4.Lowers blood pressure. 5.Reduces cramping. 6.Acts as a natural diuretic. 7.Improves insulin sensitivity. 8.Increases GABA secretion. 9.Is a precursor to cortisol, and all the steroid hormones. 10.Modulates immune functions. TESTOSTERONE 1.Plays a role in healthy heart and blood. 2.Supports a body to makeless fat, more muscle. 3.Builds bone. 4.Improves verbal memory, spatial abilities and mathematical reasoning. 5.Improves libido& erectile function. 6.Improved mood. With hormone decline, physical health may deteriorate, mental wellness decreases, and chronic diseases may creep in. At least this is what you've been taught and the correlation that has been true until now. Until this time when more of us have been exercising for decades or are starting now. This is important: understand that the science that's collected data up until now is looking at the past. It is not looking at your future. What if you chose not to believe it? During the recession, about 14 years ago I heard a speaker get up and talk about just how much we were hearing how bad the economy was at the time. She began with, “what if we decided not to participate?” I challenge you to think the same. What if you decided not to participate in what you were told is coming with menopause and with aging? What if you rejected it? Instead, what if you went on believing you could enjoy an even more vibrant life now because of your life experience and wisdom and personal insight into what makes you happy? Physical changes may include: 1.Increased resting heart rate 2.Rise in blood pressure 3.Amplified immunoreactivity 4.Decrease in short term memory function 5.Changes in body fat distribution and composition 6.Thinning hair on head, arms, legs, and pubic area 7.Increased facial hair 8.Blood chemistry changes such as: Raised cholesterol levels and elevated fasting insulin / glucose levels. Increase in bone turnover markers Positive ANA and increased inflammatory markers How did that list make you feel? Think about it? If it makes you feel like you're fighting a war, it should. It's not much of a party, right? I encourage you to reject the idea these things WILL happen, or that if they do they are permanent. They are merely signs and symptoms. Signs that you indeed are having changing hormones. Changing hormonesis a part of the evolution of a woman's life whether they occur at menopause or with surgery. You can opt to change. Change exercise. Change nutrition. Change lifestyle habits and break old patterns that will no longer work for you (hint: they weren't working for you… you were lucky). What do I mean by lucky? The science we had decades ago was the best we had. But if 39% of all sports medicine and exercise research features females right now, imagine the low percent that featured females 30 years ago. Exercise plays a role in balancing these hormones and their reactions IF we use an exercise prescription that is HORMONE BALANCING, and not all people all the time. Bootcamps Mass bootcamps with all ages and levels … is very attractive to gyms and trainers. Let's pack them in and charge a nominal rate but with dozens in a session it's still a huge win. The energy and excitement is contagious. Unfortunately, injury rates climbed. There is no modification when it's one or two trainers to 2, 4, or 6 dozen attendees. When others are driven you are driven and yet, that isn't what every hormone imbalance needs. Group Fitness Classes are no different. Groups of 25 or 30 adults coming together to do either a workout dictated by the instructor's mood or energy, or a pre-scripted program may not be what any individual needs at the moment. Once you know how hard you need to work and what kind of workout you need, group may work well for you. You know you and then you can choose the best options – and frequency for yourself. Let's talk about weight training. Why Weight Training Exercise for Hormone Balance Weight training is one of the absolute best things you can do for your hormone balance. Specifically targeting growth hormone, testosterone, cortisol, and insulin, with strength training you can introduce exercise without a sweat if that's something you can do without. Though estrogen isn't necessarily effected by weight training, it's effects are addressed as bone density losses are slowed by weight training (and only weight training). There's more. Additional hormones positively influenced by strength training are endorphins, serotonin, and dopamine. Though aerobic activity has always been associated with endorphins, don't overlook strength training because the benefits seem to be equal. These hormones also bump cognitive performance long term. After a year of strength training women improved on executive planning abilities (problem solving and memory). There's also a reduction in anxiety and depression. High volume lower-to-moderate intensity sets with short breaks works. Low-volume, high intensity sets with longer rest intervals works better. If you're scared, just starting, opt for the high volume. Progress as you can (and assess on a joint by joint basis) to heavier weights for optimum hormone, bone, and muscle benefit. STRONGER I is a moderate to heavier and STRONGER III is a lighter weight higher volume program for both beginners and for developing “cut” or definition. HIIT or S.I.T. (sprint interval training) Focus on an aerobic (or higher intensity which is referred to as anaerobic when you can't sustain for periods longer than 30 seconds) with intermittent recovery periods. The total sessions should last 20-30 minutes at most. Weekly total HIIT times should be 45 minutes or less. After that time injury rates increase and benefits decrease. The body needs recovery from hard work in order to reap benefits. Prolonged endurance activity Disruption of the endocrine system tends to occur at varying levels for individuals. It is more common however in women who focus uniquely on endurance exercise without weight training or HIIT, and or who only add rather than removing to find a balance between activity. Time of day to exercise Intense early and light late is the Flipping 50 guideline. Testosterone levels are naturally higher in the morning. Strength and HIIT sessions that occur early also work with natural healthy cortisol patterns. Late day cortisol drops but your body is warm and loose. It's the perfect time for “light late” activity like stretching and yoga or a light walk. If you need to accommodate your schedule, later in the day is fine for weight training. Keep your exercise pre-dinner. Avoid any exercise within 4 hours of bedtime. How hard when it's high intensity? The key to benefits from Interval Training is high enough intensity. There's got to be metabolic demand sufficient enough to cause change. That is why Flipping 50 recommends always reaching fatigue when you're focused on body composition, metabolism, and positive hormone influence of exercise. Fatigue during strength training is getting to a repetition that truly is the last one you can do. During intervals that is breathless. If you're not doing either of those, you're not influencing your metabolic-driven hormones and won't experience the beneficial changes. Whether you want to boost libido, regain lost muscle tone, decrease fat, increase muscle mass to boost metabolism, or regulate blood sugar levels, proper intensity, in other words, training with purpose, not just random exercise is your goal. Which hormones, again? These matter significantly. Testosterone slowly declines in women leading to menopause and then can drastically drop off. Bye bye libido and maybe your confidence at work. Increased testosterone can be induced by resistance training. Again, provided the stimulus is intense enough. Growth hormone and testosterone have been examined for their role in boosting strength or muscle mass. Especially among body builders. The actual role of them is backward. Resistance training improves levels of growth hormone and testosterone, not the other way around. Increases in growth hormone benefit collagen synthesis and fat burning. Testosterone as stated above supports better libido and energy. Both GH and testosterone support more muscle and lower fat. Resistance training supports the fountain of youth. If you're looking for support and understanding the science behind what's true and what's just always been accepted.. I'd love to see you in the course. Resources: Kraemer W, Ratamess N. Hormonal responses and adaptations to resistance exercise and training. Sports Med 2005;35(4):339-361. Herbert P, Hayes L, Sculthorpe N, Grace F. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect 2017;6(7):430-436. Hackney A, Aggon E. Chronic low testosterone levels in endurance trained men: the exercise-hypogonadal male condition. pii:103 https://www.ncbi.nlm.nih.gov/pubmed/29882545 Copeland J, Consitt LA, Tremblay M. Hormonal responses to endurance and resistance exercise in females aged 19-69 years. J Gerontol A Biol Sci Med Sci 2002;57(4):B158-B165. https://www.ncbi.nlm.nih.gov/pubmed/21058750 https://www.ncbi.nlm.nih.gov/pubmed/20959702 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415534 Please leave a rating in iTunes! It really helps! Visit Flipping 50 on iTunes Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I'd love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!
Natural solutions for a sexy younger you... doesn't that sound yummy? My guest today is all about the Flipping 50 lifestyle. It's as if she co-wrote You Still Got It, Girl! because she totally repeats our mantra: eat more, exercise less, and sleep yourself skinny... you'll love her! Robin Nielsen is a Functional Clinical Nutritionist, and Hormone Expert, with over 15 years of clinical experience. She specializes in hormone balance, helping women to grow younger no matter what their age. She is the Founder and CEO of Juvenescence, supporting women in midlife, and she's the CEO of Insulite Health, pcos.com - the world's largest and most comprehensive company supporting women with PCOS naturally. Robin is co-creator of the very popular Sexy Younger You! conferences and programs, and is the creator of the Natural Solutions for PCOS online conference. >> Questions we cover in this podcast: 1) Tell me more about Sexy Younger You! What prompted you to create these programs? 2) What are the things that we need to pay attention to as we age to become more of a Sexy Younger You?! 3) Everyone's talking about hormone replacement therapy. What are your thoughts on this? "We've been working on the symptoms we have in menopause for decades. They didn't come on overnight." 4) Vaginal dryness, painful sex and urinary incontinence can really affect the quality of a woman's life. How do you suggest women address these concerns naturally? 5) What are your 5 Secrets to Breaking Free From Menopause Syndrome? Eat More Whole Real food and exercise less Build up stress resilience Support detoxification Sleep your way to the top of your health Replace missing nutrients Join Robin's group: https://www.facebook.com/groups/naturalsolutionshormonebalance/ Connect: https://www.facebook.com/groups/naturalsolutionshormonebalance/ https://www.instagram.com/robinanielsen Special gift for listeners: Link to Robin's free gift: https://www.facebook.com/groups/naturalsolutionshormonebalance/ Get Robin's free gift: Top 10 things that throw off hormone balance by joining!
Join me as I read from the You Still Got It, Girl! The After 50 Fitness Formula for Women. From preface, to forward and introduction I share words of Dr. Pamela Peeke, PEW scholar and my own for you to enjoy, share, and get inspired about a new direction for yourself right now. The book, and the course (which I shamelessly tease- and offer you special incentive to get in on using code: 50fitness) are both based on 7 key areas that integrated will get you optimal results in natural hormone balance and aging loving every step. In this episode you'll get a glimpse of why I wrote this book, and how the research I'd done for decades then dove deep into for two years even became a book. You'll hear how I had to rely on my own village to get through some tough times. You'll hear how I share science... with humor so it matters and you remember it. Science is oh, so important but without an emotional tie to it we just have more facts to stuff inside our overwhelmed minds. After 50 fitness changes. Not because you're delicate or broken. You won't hear me say or get my support on taking it easy because you're 50 or 60 or 70 or any number you choose. Things do change. But your capacity for hard work or play does not. Unless you spend too much time telling yourself that as you rock in a chair I propose is best used for kindling. After 50 fitness is exciting. You can be in charge of your future health and avoid disease with the use of fitness, and food, as medicine. After 50 fitness is simply then, about getting the dose frequency and timing right. Some people are allergic to some medications. You aren't allergic to exercise, but you may respond to some better than others. Please share your personal experience with fitness after 50 in the comments. I love to hear from you! For additional support, use code: 50fitness to enjoy my gift of 15% off the After 50 Fitness Formula for Women course. [expires 11:59pm MST Feb 28, 2019] not combinable with other offers The show notes are available at https://www.flippingfifty.com/youstillgotitgirl
When you're just starting exercise after 50 or you're recommitting after a summer there are a lot of sexy programs, beautiful celebrity trainers, and conflicting information. When you're not sure where to start, what to do, or who to trust it can be overwhelming, or lead to frustration due to injury or lack of results. That's why I created this podcast (and I'm encouraging you to use the after 50 fitness formula checklist - to look at your hormone balancing exercise in peri-menopause, menopause, or long-after menopause). I'm breaking down the SEVEN key areas to focus on when you're just starting exercise and these are absolutely critical for creating a successful exercise plan. Are you a veteran exerciser? Don't click away because this episode is for you, too. If hormone balancing has changed the game for you, or more illness or injury than you'd like is a challenge, I still use these same areas today after 34 years whether I'm trying to fit fitness into a busy business quarter, detoxing with no more than 20 minutes of exercise a day, or I'm training for an endurance event. I use these areas as a check-up list for my exercise planning regularly. Here's a quick look of what I'm covering in this episode: First, there's a quick intro of why hormone-balancing exercise after 50 is different than what you were taught and learned decades ago. Make no mistake if you're 60 or 70 and thinking that ship has sailed. We all have hormones until death do-us-part. If women in their 70s and 80s can get breast or other cancers, or osteoporosis, and experience stress… you want to include them in your plan. Hormone assessment will become a staple in fitness consults. I'm going to see to it! (if you're a fitness pro and want in formation on becoming a Flipping 50 Specialist, connect here)! #1 Exercise Hormone balancing exercise leads to: Weight loss Energy Muscle tone Better sleep Fewer hot flashes and night sweats Better skin It's not the 3-5x a week cardio and 2-3 times a week strength training and flexibility most days a week… that you and I turned into 6 or 7 days of cardio, most days a week strength training IF we did it… or no strength training because of that nasty bulk we thought it would cause or the stretching we skipped because that didn't burn calories and we were short on time. No. It's about taking YOUR signs and symptoms and using them to create your best plan. Because if you're tired… really tired all the time… you're really not fit. The two don't operate in isolation. A truly fit individual is rested. She looks younger, has better skin, sleeps well, and she's rarely sick or injured. When stressors happen in her life she's more resilient. She's neither obsessive nor nonchalant about her exercise. It's definitely a part of her life she's going to fit in because she's more 100% her best self when she does it. Hormone balancing is often about 1-2 cardio sessions a week, 2 strength training sessions a week. Often it's about restorative yoga several times a week and a LOT of changes to caffeine, water, screen access, toxins and stressors …first. Grabbing at what didn't work years ago (or you wouldn't be here, right?) won't work now 10x. So instead of spinning your wheels or getting over tired instead of better grab that checklist (or retake it if you've done it before) and listen along. #2 Nutrition Turns old concepts of “healthy eating” habits upside down. What you think is healthy is not necessarily so. Your gut changes… thanks to hormones, to stress (which effects hormones), exercise changes, foods you've eaten often, to illness, to medication, to environmental toxins. You've got to test… and that isn't always (or only) a lab. How you feel never lies. Your body will tell you by bloating, gas, constipation, or diarrhea that it isn't happy. If you do have a lab test, use it to confirm or pick up clues about your how-you-feel status. Don't dismiss how you feel! When you're just starting exercise nutrition can be really important! If your bathroom habits are unpredictable or you've got embarrassing gas it not only doesn't inspire you to be more active it may be a sign you're not absorbing all the nutrients you need to have energy. If you don't know for sure about your nutrition, if you're operating under 1980 or 90 guidelines or you're just following an article, it's probably time to look closer at a step-by-step way to determine YOUR best plan. #3 Sleep Every decision you make during your waking hours determines how well you will sleep tonight. I know from talking with so many of you that you think of it as the other way around if you're sleepless in hormone hell. But from the moment you wake up, you can positively change your bedtime tonight. Every decision about how and when you exercise, how, when, and what you eat, and what you think, who or what you share a bed with … will positively or negatively impact your optimal body and brain by changing your sleep. If you value your best body, your best energy, your best productivity and you're skipping or skimping on sleep or pretending it isn't up to you to improve it, you're really missing a dreamy way to change your life for the better. Two tricks… get up at the same time every day (unless you have adrenal fatigue – and I'll link to some resources for that if you do). The only way you reset your clock to sleep better is by taking control of your wake up time. Get exposure to sunlight as early as possible in the day, but even if it doesn't happen early, make sure it happens. When you're just starting exercise sleep can kill your discipline. I've been exercising regularly for decades and even though I am committed if I have a sleepless night it's a challenge to want to exercise. Hormones that help you get results are not even present if you don't sleep well. So you want to master sleep! #4 Rest & Recovery We skip this. We so skip this. Most of us have to feel like we're doing something and it's pretty tied to our sense-of-self. So I realize while I say this that you won't make fast changes. But it's super important to start moving in the right direction no matter how much of a crawl that is for you. Rest with no to-do list. Not an errand, a load of laundry, a list to make and not a cell phone you are compelled to check. Are you sweating? A lot of us are very attached to doing something. When just starting exercise after 50 you're at an advantage. You haven't put any bad habits in your routine so plan the rest as carefully as you possibly can. If you've got an attachment to exercise that's so strong you can't take a day off… it's probably the one thing that will get you better results. Rest and recovery from exercise comes in rest between sets, between workouts – even other stressors besides workouts on the same day, and nutrition that boosts recovery. You also have to realize that some exercise requires recovery and some exercise is recovery. Doing something I call the no-benefits-zone though will completely sabotage a women in need of hormone balance, and can cause hormone imbalance. #5 Stress If your job, your kids, your home, your commute, your parents, your worry about any of those things is drawing on your reserves at a time when exposure to toxins and technology is at an all time high, then stress is going to interfere with fitness pursuits helping your hormone balance. So many women will tell me that exercise is the way they negate their stress. However, if you have all the rest of stessor on your plate and you're not adjusting your exercise to account for it you'll overload yourself easily. This is probably the biggest obstacle when just starting exercise or maybe it's the reason you need to restart. Stressful times can flip your intentions. Creating a stress toolbox that includes exercise but also other things is really important. #6 Hormones Hormones leave clues. You're not sure which hormones but you're sure something has shifted. Nothing works like it used to: the exercise, nutrition, and habits you used to have don't help you feel better or full of energy any more. You might be still having a period, sometimes… or not having one at all any more. Maybe you're having phantom periods when you feel like you should or could but don't. Your skin might be changing. If you've gained weight the places you've gained it have changed. If you can't seem to put muscle on or see any tone that could be related to hormones as much as to your exercise and nutrition. In the After 50 Fitness Formula Women course (on sale during Labor Day weekend: laborday25) you can identify your hormones with your signs and symptoms in order to get a set of best fitness steps to take to change that. #7 Whole-You Integration You can't look at any one of those things in isolation any more than you can look at mind, body, or soul in isolation any more. So really pulling them together because one of them affects the others. You're either exercising for better sleep or your exercise could disrupt sleep. You're either sleeping in a way that supports your exercise (and results) or might sabotage them. It's true of relationships with food and exercise, food and sleep or stress as well. Everything you do or don't do influences something else. So that mysterious hormone balance is about identifying what your clues are telling you and pulling them together. So there you have it. Those are the foundation on which I've built my own fitness for flipping 50 and you can too. Subscribe and review in iTunes Are you subscribed to Flipping 50? If you're not, I encourage you to do that today. You can take me with you in the car, on your walk or during weight training for additional support, inspiration, or another tip to help when just starting exercise or keeping the fire burning for more decades. Click here to subscribe in iTunes. If you find the episodes helpful I would be grateful if you left a review on iTunes, too! Those reviews help other women find my podcast and they also help me know which episodes are the most helpful. Just click here to review, select view in iTunes, select “ratings and reviews” and “write a review” and let me know what your favorite episode or topics are. Thank you! Mentioned in today's episode: You Still Got It, Girl! The After 50 Fitness Formula for Women
Are you gettingenough protein for Flipping 50 with energy and vitality? Do you know now much is enough? While most adults know protein is important a large percent polled randomly while grocery shopping don't know if they're getting enough protein. We're diving into high quality protein needs for flipping 50 on this episode. So whether you're a vegan or love meat, whether you're struggling to see tone and lose fat, or you want to avoid becoming frail as you age (or help parents do the same), this episode is for you. “Muscle is the organ of longevity.”~Dr. Gabrielle Lyon Flipping 50 guest, Dr. Gabrielle Lyon is a functional medicine physician specializing in Muscle-Centric Medicine. She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, and optimize body composition. Questions about quality protein we answered in this episode: What does it mean to be getting enough protein? What is high quality protein? What are Essential amino acids? What are Branched Chain Amino Acids (BCAA)? Is it high vs. what was once thought of as “high”? How to shift from grams/kilogram to a grams per meal Truth about Plant based diets and essential amino acids/BCAA How to go beyond getting enough protein (quantity) and assess your protein quality: Does is run or fly? Does it swim? Does it feed plants? Why getting enough protein is especially important as you age “When you're younger your body is driven by hormones. When you're older you're driven by protein.” ~Dr. Gabrielle Lyon Quality Protein Need Facts we review/myths we bust: RDAs were created in the 1940s based on 18-year old males Collagen protein does not meet your muscle need for protein Higher (or adequate) protein intake actually improves kidney function Bone is made from protein You'll hear Dr. Gabrielle's every-woman comment about the deeper value of muscle, protein, strength training, and inner strength: “Leaning Into Resistance” Connect with Dr. Grabrielle Lyon here: https://www.drgabriellelyon.com Follow her on Instagram! @drgabriellylyon.com Flipping 50 Podcast listeners!! Exclusive Podcast Listener's Promo Code: Propod Take 10% off your first order of protein (Your Whey*, or Paleo Power, or Plant Power) *the most concentrated source of Essential Amino Acids For the best results, pair your high quality protein with strength training twice a week. Need help with strength training that increases muscle without injury or hours? Try The Whole Flip DVDS, or the online/digital You Still Got It, Girl 4-video series.
In the exercise for hormone balance scheme of things you are not a textbook exercise prescription. Progesterone is a trick to figure out sometimes. The signs can be similar to adrenal fatigue, premenstrual syndrome, or just the chronic fatigue you've learned to tolerate. This episode I dive into exercise for hormone balance and how it relates to progesterone. What it is and what it does: Anti-inflammaty hormone Calming, soothing effect Raises serotonin levels in the brain Helps cope with depression and insomnia Poor progesterone could be the forgotten hormone. Estrogen and testosterone and cortisol steal the attention. Because of that, this may be news to you. During menopause low progesterone levels can occur. Estrogen dominance occurs when progesterone is low – since these two need to be on a balanced relationship. Symptoms of low progesterone: Tiredness Irritation Anxiety Weight gain Bloating Depression Headaches Body not functioning well, more seriously, cancer Spotting before your period should start. That can be caused by other things so you may want to check with a physician about the reason. Therapeutic solutions: Progesterone therapy, pills or oil compounds Taking your temperature daily can help if you're still ovulating. Progesterone rises after ovulation, and stays up until your next period (about 11-14 days). If your temperature doesn't rise or stay up (a short phase), then you could have a progesterone deficiency. In You Still Got It, Girl and the After 50 Fitness Formula for Women course you will chart your temperature (along with half a dozen other measures) for 30 days to check hormone fluctuations and thyroid function. You can test using progesterone strips. Reasons for low progesterone: High estrogen Lack of physical activity and unhealthy nutrition Insulin resistance Chronic stress Medications - hormone therapies and steroids, oral contraceptives, and some other medications block production of progesterone. Age – between 35 and 50 estrogen levels drop by 35 percent but progesterone levels plummet by as much as 75 percent. Estrogen dominance can cause: Stomach pains Hot flashes Mood swings Weight gain Progesterone oils can be massaged into the skin, injected into muscle, or taken in pill form. Like most things, more is not better. Work with a doctor if you're at the point lifestyle modifications haven't helped to you have medical supervision. Natural progesterone boosts Eat more foods with zinc, selenium (brazil nuts), magnesium (details below) Herbal remedies Vitamin supplements – especially B and C Rest to deal with stress - focus on yoga, restorative exercise to replace all or most of your high intensity training. Shorter and fewer bouts of HIIT and short but effective weight training along with nurturing walks, restorative yoga, and rest is best. No foods contain progesterone but you can eat foods that help your body increase progesterone levels. Eat foods that help reduce excess estrogen. Reduce your stress levels and you naturally increase progesterone. Body fat produces excess estrogen, so losing fat is a focus, but avoiding high stress means of doing it is key. Potentially, the intuitive option of cutting calories, trying to exercise more may contribute to worsening symptoms as you increase cortisol and chronic stress on your body. It's a collective measure of your mental, physical, and emotional stress that matters. What I find works well for women who love to exercise is having a plan. When you're sick and tired of being sick and tired, or putting on belly fat and bloating, it is easier to accept that what you're doing isn't working. Surrender to a plan that supports you feeling better – filling that hole that's been dug – so you can get your energy back by balancing your hormones. Be sure your diet is rich in foods containing these micronutrients: Magnesium: dark leafy greens, pumpkin seeds, fish (mackerel), brown rice, dark chocolate Vitamin C: kiwi, dark green leafy veggies, yellow peppers, broccoli B6: sunflower seeds, pistachio nuts, fish, turkey Zinc: cooked oysters, lean beef, pumpkin seeds, cashews L-Arginine: turkey, chicken, pumpkin seeds, chickpeas Vitamin E: almonds, sunflower seeds, shrimp, olive oil Other things to consider: The herb Chasteberry: Avoid if you're taking hormonal birth control or trying to get pregnant Progesterone cream: natural with no plant estrogens, Mexican yam cream or wild yam, and look for something enriched with vitamin E Foods that increase estrogen dominance: (avoid these) Sugars Sweeteners Preservatives Artificial colorings Plastics – including bottled water, plastic wrap on food, never microwave food in them or leave water bottles in the car exposed to sunlight and redrink, Just sitting for a long time plastics start to break down and the chemicals leech into foods. Store your foods in glass rather than plastic. Hormone-laden meat Buy hormone-free meat and organic foods whenever you can. When something is “huge in size but very cheap and potentially if you've tried it, has very little flavor, it's been treated with hormones and pesticides. Another reason for fiber. The amount of time food has to pass through your body can influence how much excess estrogen you have. The longer food sits in your bowel the more estrogen is re-absorbed into your body. Your liver filters all the chemicals you might have eaten or are still eating. Help it by reducing chemicals and increasing foods that help the liver function: Onions Garlic Egg yolk Spinach Brussels sprouts Lemons Limes Another reason to whine about wine Alcohol impacts your estrogen metabolism. If you're waiting for the other shoe to drop, here is: So does coffee. Stress Get into flow. Lose your sense of time. (Wouldn't that be nice?) Stressors and stressful events are not going to go away. If however, you're good at making them worse through worrying or making them all your business though they're not, then this is where you need to spend time. You don't have to sit and meditate. You don't have to do yoga. You do have to identify what makes you truly lose your sense of time and do more of it. For some it is a hobby like knitting or scrapbooking. Fat cells convert testosterone into excess estrogen So yes, exercise, and eat right. Crash dieting or missing the valuable nutrients above though will worsen not help. Over exercising will also cause a downward spiral. Reducing cortisol and stress overall is part of a hormone balancing exercise reset. That means temporarily less – a lot less – is going to be your best friend. What you may also realize is to get back to the kind of shape you were once in you can't do the kind of exercise you once did. SAMPLE Week 1 of exercise for hormone balance: Walk /hike Yoga Garden Spring Clean your house (oddly- the act of doing this is exercise AND organizing your environment helps you reduce clutter mentally too) Avoid & reduce: Screens Processed food, sugars, artificial sweeteners Plastics Improve: Your bedtime routine Take responsibility and plan your actions. Small weekly changes can make a big difference in your energy. Resources mentioned: You Still Got It, Girl book After 50 Fitness Formula for Women course Progesterone test strips RIGHT NOW... FIT U is 50% off
Getting and keeping fitness & metabolism after 50 are challenging before you figure out the tools you were given in the last few decades don't serve you anymore. There are three pillars, or balls you've got to juggle in order to make it all work for you. In this episode I share all three and give you examples of each pillar. They each play a big part in your metabolism after 50. The 3 Pillars: Hormone-Balancing exercise Joint-friendly exercise Mindset mastery Hormone balancing exercise can look very different than the exercise you did in your 30s, or even the exercise you think you need to do now. Whether you're exercising or you're just wasting energy feeling guilty because you're not exercising, this pillar is so crucial. No two women going through peri-menopause, menopause, or post menopause need the exact same exercise. We've all got different sign and symptoms that leave the clues about what kind of exercise you specifically need and when you need it. You may be one of the women who need to stop exercising for a short hormone reset. Your fitness and energy will respond positively if you're listening to signs and symptoms. If you're fighting your way through it instead of responding to your own needs you'll potentially slow your metabolism. I share the hormones responsible for that inside the episode. Metabolism after 50 isn't all about more exercise and less food, in fact, it's the opposite. Joint-friendly exercise is a must for most women (and men) flipping 50. Even if you have no major complaints right now you're likely very aware that you want to stay active and pain-free. I share a list of joint-friendly favorites in the show that the metabolism after 50 whether you're starting or an athlete. The thing is you've got to go through that list since there's no one-size fits all. Mindset is last but oh so important and not least! Mindset in fact, is likely the hardest thing you'll tackle in changing your habits so that you can change your metabolism after 50 for the better. Resources mentioned: Take the You Still Got It, Girl quiz Watch the Flipping 50 TV episodes for joint-friendly exercise If you've got more than 20 lbs to lose watch Thanks for leaving a rating in iTunes! Click here to leave a rating. Just click “view on iTunes” Then click on “ratings and reviews” Click on “Write a review” and you can add a star rating and a comment in seconds. Thank you so much!
The world as you knew it is changing. The way you used to diet and exercise and boom! lose weight just doesn't work. The medical professional you used to think would fix you with a pill you know now might make things worse in the long run if you consider the side effects of some meds. When you hear generalizations of recommendations that are "healthy" like the ones in this episode, ask questions, challenge whether that's true for you. Connect with Debra for more on loving life after 50: 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 Forever Fit and Fab Quiz - are you passing 50 ?
If you're 50 or over, it's not age but some changes have shifted your ability to exercise, recover, or realize goals with the same methods you used to use. You seek a trainer, naturally. This will arm you with the inside knowledge you need to ask the right questions. Connect with Debra for more on loving life after 50: 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 Forever Fab and Fit
Listen to the introduction to You Still Got It, Girl! The After 50 Fitness Formula For Women. This book helps you get the hormone-based exercise prescription that helps you fee better not just tired. The intro will make you nod, laugh, and know you're not alone! Connect! Facebook Twitter YouTube Get the book Get the course Get 4 Exercise Videos
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