Protein for Menopause Hormone Support
The Flipping 50 Show
Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and...
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Can We Just Stop the Self Sabotage to Feel Your Best Ever
The Flipping 50 Show
If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's...
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The 3 Tests You Should Do Before Considering BHRT
The Flipping 50 Show
If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most...
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Smart Movement for Aging Better with Lara Heimann
The Flipping 50 Show
If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff?...
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How to Have and Still Thrive with Autoimmunity in Menopause
The Flipping 50 Show
In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is...
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Is Your Liver Preventing Muscle Growth in Menopause?
The Flipping 50 Show
To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most...
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Breast Implants and No-Cut Facelifts - the Surgeon with Answers
The Flipping 50 Show
Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is...
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Is This Perimenopause or Something Else?
The Flipping 50 Show
Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our...
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Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)
The Flipping 50 Show
Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest:...
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Whole Body Vibration for Menopause
The Flipping 50 Show
Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize...
info_outlineI’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82.
Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I might not be here doing this podcast today.
I hear her footsteps and breath and see the way she would swing her arms. I was aware even then that walking and being comfortable not talking, not having to fill space, was the sign of a good walking partner. We worked our way up to a mile and a half regularly that summer. By the time college rolled around that fall I was a runner.
The effects of walking on your health are pretty incredible. This simple, economical, accessible way to move more, or take it further and exercise, make fitness and health a reasonable goal for everyone.
What is Walking?
Let’s define physical activity and exercise before we go on.
Physical activity: movement at a leisurely pace for enjoyment of sports or performance of daily activities of life.
Exercise: intentional movement for the purpose of improving fitness by use of planned intensity, duration, and or resistance.
Walking, then, can be either physical activity (walking a dog, to the mailbox or strolling in a museum) or exercise (going for a walk, brisk walking, walking for a time, hiking the Grand Canyon).
What you believe about these habits is more important than doing the habits.
Power of your intention (meditation, Dr. Joe Dispenza’s work)
Fixed or growth mindset (Dr. Carol Dweck)
Effects of Walking 30 Minutes a Day (and less)
- 30 minutes walking a day Reduces type 2 diabetes by 30%
- 30 minutes walking daily reduces dementia risk by 62%
- 25 mins of brisk walking adds 7 years of life
- 11 minutes a day adds 2 more years of life
Moving 2-5 minutes several times a day breaking up sedentary time reduces blood glucose levels after meals by 17%
Walking 15 minutes within 30-60 minutes after each meal has a more significant impact on blood sugar than 45 minutes continuous walking am or afternoon.
Brisk walking after meals has a more significant positive effect on glucose of type 2 diabetic women than normal pace walking.
Not able to log in walking miles or minutes but doing a lot of movement during the day?
You can still win with steps! This kind of low level movement is N.E.A.T., for non-exercise-activity-time or t= thermogenesis) depending on the school you attended!
8000 steps per day increased testosterone
Even over 4000 steps every additional 1000 significantly increases testosterone and increases lipolysis (otherwise strength training is greatest way to do this)
The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group.
Certainly, remember this:
The value of walking goes up when combined with strength training that increases lean muscle mass. What you’re doing when you walk is moving muscle. The bigger the bank the bigger the place to deposit blood glucose.
Spending all your exercise time on walking is not the optimal support for a woman’s muscle, bone, and brain health, but it is the perfect compliment. Anchor your exercise in walking and strength work. Supplement in small doses of agility, and HIIT to breathless and mobility and you have a longevity formula.
The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group.
Tips Walking for Weight Loss for Women Over 40
What’s Not to Love About Walking?
It’s safe, no negative side effects, and free. Certainly not all can walk due to disability or conditions and climate or safety, but for the majority it’s a fantastic option. Oh, and this one… you’re going to love:
It releases fat for burning in a process called lipolysis. That does not occur during higher intensity chronic cardio, but does occur during strength training at a more significant level.
Walking maintains muscle and burns visceral fat, unlike running which does not preserve lean muscle and can tip cortisol to increase visceral belly fat if duration is beyond tipping point.
Can’t “go for a walk outside”?
You can “walk” indoors: dance
Need a “walking” workout? I just created one for you. It’s been over 110 for more than 35 days since July 1 and it’s still 110 today. So needless to say there are fewer and shorter walks happening outdoors right now. Whether it’s -20 or +120 “indoor walking” doesn’t have to require a treadmill. Some of us called it aerobics back in the day.
20-Minute Indoor walking workout (no equipment low impact)
[COMING SOON: CHECK BACK or Subscribe to my YouTube channel]
Two Parting Thoughts on When, and How to Walk and How Not to
What if you were … fasting and walking? Not fast, not hard. Movement. If you’re inspired, energized by a certain pace then it's fine.
If you’re only driven by calories and having to make it hard or feel like punishment, then no.
To my entrepreneurs and lady bosses out there… taking a walk away from a problem inspires creativity. Creativity won’t come when you’re pounding at it. Wander. Explore. Writers run. Runners often write. It’s not a coincidence.
References:
https://link.springer.com/article/10.1007/s40279-022-01649-4
https://pubmed.ncbi.nlm.nih.gov/18781481/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/
https://link.springer.com/article/10.1007/s00125-016-4085-2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446383/
Other Episodes You Might Like:
What Does ONE workout Do to Your Body? | Women Over 50: https://www.flippingfifty.com/one-workout/
What Happens to Your Body During a Workout?: https://www.flippingfifty.com/your-body-during-a-workout/
Resources:
Flipping50 TV: https://www.flippingfifty.com/flipping-50-tv/
Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge/
Theya Continuous Blood Glucose Monitor: https://www.flippingfifty.com/myglucose