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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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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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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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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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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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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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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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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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 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_outlineHow much does collagen count toward your protein needs? It’s an excellent question. There are a couple things to keep in mind with protein. It’s like a prescription med in that if you don’t have enough of it, you don’t get the benefit. You’d never take an Rx med just half now and half later if it is supposed to be taken 3x a day in the full dose.
Likewise with protein. If you don’t get enough for the muscle protein synthesis, that is, the ability to boost an anabolic reaction in the muscle, you may support satiety and blood sugar stabilization but not preserve your lean muscle mass.
Second, all protein is not created equal. Animal protein per calorie has a far higher level of essential amino acids than does plant. All animal protein is not even the same.
And though collagen protein is animal, it’s a lower level than plant. Not all collagen protein is a complete essential amino acid source. But even so, it can be deceptive if you’re thinking, adding that scoop to your coffee covers your protein needs for morning.
So, let’s unpack this in today’s episode and a lesser known fact that a Protein Digestibility-corrected Amino Acid Score could also have an effect on your ability to use what you consume.
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More than 20 strains of collagen have been identified. These 5 are most common in those on the shelves you may be staring at literally or virtually.
Type I – present in bones and muscles
Type II – cartilage and bones
Type III – blood vessels (and other “hollow” organs)
Type VI – skin
Type V – prime protein in skeletal muscle and corneal stroma
Type I represents 90% of total collagen content of the body.
How Much Collagen for Best Results May Depend on This
PDCAAS (Protein Digestibility-corrected Amino Acid Score), collagen protein lacks one indispensable amino acid (tryptophan) and is therefore categorized as an incomplete protein source. Collagen protein displays a low indispensable amino acid profile, yet as a functional food, collagen is a source of physiologically active peptides and conditionally indispensable amino acids that have the potential to optimize health and address physiological needs posed by aging and exercise.
“36% of collagen peptides can be used as protein substitution in the daily diet while ensuring indispensable amino acid requirements are met. This study suggests that the effective amounts of functional collagen peptides (2.5 to 15 g per day) observed in the literature are below the maximum level of collagen that may be incorporated in the standard American diet.”
Numerous Studies on Collagen Have Shown:
· improvement in skin elasticity
· recovery of lost cartilage tissue
· reduced activity-related joint pain
· strengthened tendons and ligaments
· increased lean body mass in elderly men and premenopausal women
· increased bone mineral density in postmenopausal women
“These studies have investigated supplementation with doses of 2.5 to 15 g of bioactive collagen peptides over periods of three to 18 months. The benefits are reportedly due to bioactive collagen peptides to upregulate the synthesis of extracellular matrix proteins in various tissues via a stimulatory cell effect while providing the specific amino acid building blocks for body collagens.”
Ideally, the amino acid scores (AAS) of a protein or protein mixture should not exceed 1.0, i.e., fulfill 100% of the indispensable amino acid requirements while minimizing excess.
This is due to the fact that the body’s metabolic needs include both indispensable and dispensable amino acids. As a consequence, if one or more of the indispensable amino acids are present in excess of requirements, the diet becomes limited in dispensable amino acids, thus unbalanced, even though the PDCAAS remains equal to 1.0.
So, How Much Collagen Based on SAD
A level as high as 36% of collagen peptides may be used as protein substitution while maintaining the indispensable amino acid balance and the high protein quality score of the standard American diet (PDCAAS equals to 1.0). The PDCAAS calculation of the daily protein mixture contained 36% collagen peptides and 64% mixed proteins from the standard American diet.
More Collagen to Consider: Peptides vs Powders
Considering the two, peptides are short strings of amino acids – two or three joined together – making them even easier to digest and absorb. For regeneration of connective tissue in joints, ligaments, bone and skin, or gut collagen peptides are what you want.
Without getting too much into “other” subjects here there are also creatine peptides that support muscle strength, recovery, short bursts of power and supports ATP (energy central).
References:
https://www.mdpi.com/2306-5354/9/5/193
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
Resources:
STRONGER 12-week program: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/?s=creatine
Collagen or Protein Shakes for Lean Muscles After 50?: https://www.flippingfifty.com/?s=collagen
Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/?s=protein