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...
info_outline
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...
info_outline
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...
info_outline
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_outline
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...
info_outline
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...
info_outline
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...
info_outline
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_outline
Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout
The Flipping 50 Show
If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. It’s going to take more effort to win this tango. During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. Estrogen is a natural stimulus for muscle. The problem...
info_outline
Restore Hormones to Factory Settings? More Science for bHRT
The Flipping 50 Show
Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT. Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement. In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or...
info_outlineWhat are the best HIIT workouts for women over 50? Lisa B. asked this question inside our Flipping 50 Insider’s Community – I’ll link to the group in the show notes. She asked for recommendations on intervals and so this quick answer is full of a few key things you want to remember if you’re wondering what are the best HIIT workouts for women over 50.
Should You Be Doing HIIT Now?
If you’re not sure you should be doing HIIT, you may want to watch my TEDx talk. I’ll link to that. For hormone balance, HIIT is one of the best things you can do, as long as you’re not already exhausted or dealing with adrenal fatigue.
You’ll get there, but before you choose an exercise like HIIT that definitely will help you use cortisol optimally, you’ve got to have an ample supply of it. Watch the 14-minute TEDx talk (and I’d so appreciate you sharing it) when you can.
- No more than 45 minutes a week of intervals. The total interval cycle being both the work and the recovery time. So 10 minutes would be 5 sets of 1:00 work interval and 1:00 recovery, as an example. At 45 minutes a week injury rates seem to skyrocket. The micro-tearing that occurs with high intensity exercise is greater than that of low to moderate exercise. So more isn’t better. This looks like 2 20-25 minute sessions a week or 3 15-minute sessions a week.
- Choose your mode thoughtfully. High impact running for speed or for hill or incline training is harder on the body that say swimming intervals or rowing machine intervals. You can create intervals from any mode of exercise. We do it twice a week live right now with the Flipping 50 member’s group with zero equipment and often little to no impact.
- Get breathless. If you haven’t earned the desire to stop and catch your breath you haven’t truly done the high intensity intervals or sprint interval training that boosts fat burning and supports hormone balance (mainly cortisol and followed closely by testosterone and growth hormone).
- Samples of the best HIIT workouts for women over 50
- one I’ve shared in a prior post I’ll link to is Sprint Interval Training and a 2019 study featuring post-menopausal women showed it decreased body fat and increased lean muscle tissue. Performed on an exercise bike (or your bike on a trainer- I’ll link to how you do that from a prior blog post too) you warm up and cool down for 8 minutes each, and perform 20 minutes of 8 seconds hard, 12 seconds recovery.
- Another is a simple 1:00/1:00 work/recovery ratio. If you’re doing a hill workout outdoors, you’ll need twice as long to recover and walk back down. It doesn’t matter if you walk or you run, as long as you get breathless. This one too can be done on a bike. The beauty of bike is less injury risk.
I give you some examples the 5 Day Flip video series –I’ve taken it from random to organized to get results. If you’re not already doing a program that includes intervals and strength training, or if it’s not working for you, this is the perfect start.
What the best HIIT workouts for women over 50 are NOT:
Remember you’re not after “AMRAP” as many reps as possible in a short amount of time. A term made popular by Crossfitters, your form will easily fall apart, putting you at risk for injury. Find modes of exercise and moves that are safe and effective.
There you have it, best HIIT workouts for women over 50.
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!
Resources Mentioned in this Podcast:
My TEDX TALK: https://www.flippingfifty.com/TEDx
Sprints for Healthy Body Composition After 50
Do you have a question? Leave it below the show link at flippingfifty.com/best-HIIT-workouts or better yet, share it with me in the new Flipping 50 Insider’s group on Facebook, I love hearing from you! If this episode was helpful, please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.
Flipping 50 Insider’s Community on Facebook
To get the most from this week’s episode, check out today’s show notes at flippingfifty.com/ where you’ll find the juicy free download and resources mentioned on the show. Let’s start flipping 50 together!