Pelvic Floor Health in Menopause and Exercise
The Flipping 50 Show
There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they...
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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...
info_outlineExercise both directly and indirectly influences detox.
Exercise increases respiration, circulation and sweat production.
Exercise [in the sweet spot] also improves digestion and elimination so the toxins released can be removed.
Exercise stimulates the lymphatic system (an integral part of the immune system for removal of metabolic waste and toxins). The Lymphatic system relies on muscular contractions and body vibration to move fluids through the body.
Indirectly exercise supports natural detox by being a catalyst. Working out often helps increase water intake, improve nutrition choices and sleep.
Are Some Exercises Better at Supporting Detox Than Others?
Look, any movement and regularly doing so, even gentle yoga and walking support circulation. If you’re able to exercise more intensely and sweat regularly your circulation is going to benefit more. Be mindful, this isn’t a “more is better” thing. We need to move daily, and as much as more intense exercise will indeed get muscles and heart pumping to greater extent, we also need rest and recovery.
But there are movements traditionally suggested for lymphatic drainage and you may wonder why. Here are two:
Movement like rebounding which has been found to be good for lymph stimulation.
Here’s the mechanism behind it.
Rebounding causes the valves in the lymphatic system to open and close simultaneously increasing lymphatic flow by as much as 15%
2-3 minutes once or twice a day with feet staying in contact with surface
Lymphatic flow requires 1) muscular contraction from exercise and movement, 2) gravitational pressure, and 3) internal massage to the valves of lymph ducts. Rebounding supplies all three methods of removing waste products from the cells and from the body.
The gravitational pull could be provided from many exercises, but with rebounding repeated gravitational pull is provided rapidly over and over with landing.
However, there is not a lot of science suggesting that lymphatic drainage is indeed improved by rebounding. A small pilot study of 7 in 2018 seemed positive but with women with lower limb lymphedema.
Whole body Vibration Exercise Supports Natural Detox
Whole body vibration activates 95% of the muscles in the entire body, creating a full-body circulation and lymphatic flow. This vibration therapy is better than massage because it uses the body’s natural muscle movement to ensure full-body lymphatic drainage.
The high levels of muscle contractions you’ll experience on a Whole Body Vibration plate stimulate the lymph to FLUSH toxins by moving the lymphatic system, without more strenuous exercise. Even a short, seemingly light exercise session does this.
Lymphedema.net suggests a Hz of 10-30 for lymphatic drainage.
Another site suggests 30-50 for optimal muscle stimulation. And 30Hz has been used in bone health studies successfully enhancing bone density.
The WBV I use is a Power Plate Move. It’s a Medical Device Directive (MDD) Certified Medical device as well as a Class 1c US FDA-registered device.
Could Exercise Sabotage Your Detox?
Exercise mistakes might limit the positive effects of exercise on detox.
Exercise is stress and too much stress will backfire. Exercise causes inflammation. The inflammatory response to exercise supports a body’s resilience – to stress and infection or illness. But if you are already at a tipping point for your body, that additional inflammation may put you over the edge. That is if it’s too much for you at the moment. That doesn’t have to mean you’re attempting a marathon. But if you’re already under stress, trying to maintain the same exercise you do when you’re fully healthy and energetic, could be wrong.
Heads Up: There are Critics
You’re going to read critics of the concept of lymph drainage. Be prepared! But I think for many of us, lymphatic drainage isn’t the #1 reason for purchasing a whole body vibration tool. Even if lymph drain is a key benefit for you, it may be the bone density that is life saving because it’s as a result of the treatments that were necessary. We all are going to have to continue to filter.
References:
Effect of 6-month Whole Body Vibration Training on Hip Density, Muscle Strength, and Postural Control in Postmenopausal Women: A Randomized Controlled Pilot Study. Journal of Bone and Mineral Research, 2004 Mar 22:19(3): 352-9. Epub 2003 Dec 22.
The Effect of Whole-Body Vibration on Lower Extremity Skin Blood Flow in Normal Subjects. Medical Science Monitor, Vol 13(2) pp. CR71-76, 20071.
Cugusi L, Manca A, Serpe R, Romita G, Bergamin M, Cadeddu C, Solla P, Mercuro G; Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. J Sports Med Phys Fitness. 2018 Mar;58(3):287-294. doi: 10.23736/S0022-4707.16.06588-9. Epub 2016 Jul 21. PMID: 27441918.
Resources:
Join the Cleanse: https://www.flippingfifty.com/cleanse
Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50
My Whole Body Vibration: https://www.flippingfifty.com/PowerPlate Use Code: FLIPPING50 for a very special offer JUST for Flipping 50 community members. Seeing this Jan 2024? Don’t miss it!! A massage gum PLUS 25% (normally 20% for our community)
Other Episodes You Might Like:
The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/
Perfection Detox for the Mindset of Midlife Success https://www.flippingfifty.com/perfection-detox/
Higher Metabolism with Thermogenesis: What’s the Influence of Foods?