The Flipping 50 Show
Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you. Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and...
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In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health. I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more. Don’t miss this one! My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy...
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In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback. In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset, Movement, and Meaningful redirection. Why I opted for Stem Cell Therapy...
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If bladder issues in menopause are keeping you from jumping for bone density or for jumping for joy. Or if laughing and sneezing or a need to consider hydration needs against access to a bathroom are real life and every day concerns you… we’ve got you today. Bladder issues in menopause don’t need to keep you from activities, and they may come with signs and symptoms that aren’t the obvious urgency, burning or leakage. The information here about testing beyond traditional options just might make you want to re-listen and share this one. My Guest: Dr Kelly McCann is a...
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Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms. My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working. My Guest: Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her...
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What do you get when you combine wellness with adventure travel? In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like. No matter which part of this first attracts you, you may feel inspired after this episode. My Guest: Stacey...
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Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by comparing results from total body or split routine in menopause. The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. How the study was done: Untrained males, no resistance training in the previous 6 months. Exercise consists of 16 sets per muscle group per week per both...
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Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic? In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling? Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope. My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an...
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If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesium Responsible for all the...
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No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has...
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