Do You Need a Doctor, or a Better After 50 Exercise Routine?
Release Date: 07/22/2020
Figuring Out Calories You Need in Menopause
The Flipping 50 Show
Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and...
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How Much Magnesium - The Missing Link to Total Health
The Flipping 50 Show
How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause? How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake. To find out how much magnesium works for you, start with a...
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It’s Not What You Lose, It’s the Confidence You Gain in Menopause
The Flipping 50 Show
Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms. If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you? I recently, very recently vetoed an application for a podcast to Flipping 50 based on going from self doubt to...
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Pelvic Floor Health in Menopause and Exercise
The Flipping 50 Show
There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they...
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Why a Trainer May Not Get You Results in Menopause
The Flipping 50 Show
Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some trainers, often fitness enthusiasts themselves, may venture to advise based...
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Can You Fast and Prevent Muscle Loss in Menopause and Beyond?
The Flipping 50 Show
If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes,...
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Overdoing Exercise in Menopause: The Struggle to Scale Back
The Flipping 50 Show
If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: Low dopamine receptors Addiction You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of...
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Reverse Biological Age with Dr. Olga Stevko's Methodology
The Flipping 50 Show
Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes...
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Lean Muscle in Menopause: 7 Supplements I Use
The Flipping 50 Show
Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good...
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A New WeightLoss Mindset: From Ballerina to Dietitian
The Flipping 50 Show
A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley...
info_outlineIs your after 50 exercise routine working for you?
A new study in the Menopause Journal confirms it. The more physical activity you do, the better you feel during menopause. An earlier study published in April confirmed the relationship. This one confirmed there’s a threshold where you’re really supported.
You probably didn’t need a study to tell you this. If you’re already active you know it. Did you know how much? And that low-to-moderate may not cut it?
After 50 Exercise Routine Starting Point
If you’re not active, the knowledge alone is not enough, is it?
The question for you is… how do I stay with it? Long enough to feel better?
The study also clearly showed two other interesting points:
Depressive symptoms increased in postmenopause compared to perimenopause.
The Facts About an Optimal After 50 Exercise Routine
Menopausal women with medium Physical Activity (PA) scored higher on life satisfaction than women with low levels of PA.
Even in the presence of depressive symptoms, life satisfaction scores were not affected. However, with adequate Physical Activity life satisfaction scores increased.
The take-away? Don’t wait to feel better to exercise. The exercise will make you feel better. As you feel better, you will gradually increase your level of exercise. Depressive symptoms respond better to exercise than to cognitive or prescriptions (that come with negative side effects).
Exercise is Medicine
When you’re in the moment of depression or the grips of anxiety it is pushing the base of a snowman uphill in sticky snow. (Iowa girl analogy) Still, applying principles of an effective after 50 exercise routine will work if you add a little more insurance.
Namely, these two things:
- Don’t do it alone
- Know that with medicine or without you’ll still have obstacles: expect them so you’re able to say, “I saw you coming” and have a plan that keeps you on track – call a friend, report to your coach after the walk/workout you’ve got in your plan that day. Telling someone is level two. Having an accountability call to report it is level 3, hitting the home run.
Want support with your after 50 exercise routine? Join the 5 Day Flip (and there’s a knee-friendly version if that’s a better option for you).
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/
Resources:
Flipping 50 Fitness Specialist
Flipping 50 Facebook Insiders group – Join!
Other Episodes you may enjoy:
5 Walking Workouts You’ll Run to For Results
Is Moderate Exercise Really What You Need Right Now?
Full Body or Body Part Training ? Reader Q and A
show notes:
flippingfifty.com/exercise-routine