Losing the 80’s Eat Less, Exercise More Myth | Women Over 50
Release Date: 07/26/2020
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...
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I Gained Muscle After 50: How I Lost Fat
The Flipping 50 Show
Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that...
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How Toxins are Disrupting your Sex, Stress and Thyroid Hormones
The Flipping 50 Show
Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of . She is an anti-aging, heavy metal detox, and...
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Less Belly Fat: Muscle Loss is Fat Gain in Menopause
The Flipping 50 Show
For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more...
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Live Longer Regardless of Your Biological Age with Kara Fitzgerald
The Flipping 50 Show
Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and...
info_outlineStill holding onto eat less, exercise more?
I think, as a product of the 80’s fitness and diet teaching, we still need lots of debunking of what we learned! I still go back to “exercise more and eat less” as a mantra and I know it’s incorrect! How do I replace that thinking? What would that new mantra be? Dixie
Watch this first
First… if you haven’t seen my TEDx talk, I suggest you watch it. Two stories of clients I shared will illustrate the benefits the right exercise can have. I also shared my own story, so whether you’re asking as someone whose very active and has always been and loves it, someone who doesn’t necessarily love it but believes more exercise is the path to weight loss, or it’s easy for you to become addicted to habits there’s something there for you.
Then, let me share the Flipping 50 After 50 Fitness Formula foundation.
The Flipping 50 Tenants are:
- Restore Before More
- Interval Early Light Late
- Exercise Less, Eat More
- Sleep Deep
- Rest Best
- Go Pro
- Find Fatigue
- Get Breathless
- Do It for Joy (not for calories)
The other question I have is what would a typical workout schedule look like? Including 2 strength training work outs and at least 2 intervals? What do I do on the other days? And how intense should those other exercise sessions be? Dixie
Great question. I gave a live Facebook session on this and I’ll share the link with you in the show notes.
If you want to go really deep, fast flip coaching right now may be perfect, if you’re lucky enough to find any spots open, I’m offering a Fast Flip mini private coaching session to help women who want to learn how to use intermittent fasting with their exercise and want 90 days of support through quick, easy calls to keep you on track. The limited number of spots will go fast at $297 (comparing this easy-access coaching to VIP coaching you’re getting it for a small fraction of the complete coaching package).
I have to let you know, I record episodes in batches, so the fast flip coaching sessions may be gone. I’ll remove the link from the show notes when they’re gone in case you’re listening to this episode later.
And there’s never been a better time while you’re quarantined. If you’d like to talk about a “Fast Flip” opportunity available right now for a limited number of women. You can work with me on your own fast + exercise for 12 weeks… respond now before spots are taken.
This is usually reserved for current program participants and coaching clients. I’m opening up a limited number of spots for others right now. There’s never been a better time to work on your health habits and exercise.
Once these spots are gone they’re gone. Check show notes at flippingfifty.com/eat-more for the order.
Resources mentioned in this episode: