I Gained Muscle After 50: How I Lost Fat

Release Date: 04/05/2024

80 Lb Perimenopausal Weight Loss After Corporate Burnout

The Flipping 50 Show

Perimenopausal weight loss may seem daunting to some. We hear so much more about perimenopausal weight gain and weight loss resistance. If you’ve learned diets don’t work the hard way, you’ll identify with my guest. What you may not realize is why the diet isn’t working. A whole food, healthy diet will often work for most. But it won’t work if that isn’t the problem. My guest in this episode overcame a stressful corporate existence, and thanks in part to the pandemic, was able to leave that and 80 lbs behind. Here is how she achieved her 80lb perimenopausal weight loss in...

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The Flipping 50 Show

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Aging with Power, (Without an Outage) with Vonda Wright

The Flipping 50 Show

We dive into the true science and strategy behind aging with power. We’re busting myths about menopause, metabolism, and muscle, bone and talking strategy for women over 40 who want strength without burnout. Know how to prevent the physical “outages” that so often follow menopause, injury, or hormonal upheaval. Reclaim control without burning out!! If you’re ready to redefine what aging looks and feels like, this conversation is your roadmap to aging with power—and joy. My Guest: Dr. Vonda Wright is a double-board certified orthopedic surgeon and...

Acute vs Chronic Stress Effects on Cortisol in Menopause and Beyond

The Flipping 50 Show

There is no escaping stress but cortisol in menopause changes. With that, your stress response to nearly everything may change. You don’t feel it at first but then there’s unexplained weight gain or belly fat. There’s less focus or concentration than you used to have. It shows up in different ways for each of us. My Guest: Sara Banta is a Certified Dietary Supplement Professional and member of the National Association of Nutrition Professionals, helping people take their health into their own hands using cutting-edge natural supplements, DNA-driven nutrition, and real...

The New Menopause Therapy: Confessions of a Femme Fatale

The Flipping 50 Show

This new menopause therapy is like stand-up comedy for hot flashes. My guest in this episode uses humor and truth to bridge the gap between women’s health then, now and the future. Her message is for all women on how to address the gaps in awareness about menopause. If you’re a health and wellness pro you’ll want to listen to this, the new menopause therapy. My Guest: Satori Shakoor is a dynamic storyteller, performer, and social entrepreneur, known for founding the award-winning The Secret Society of Twisted Storytellers®. Her career began as a background singer with...

Running vs Walking for Fast Fat Loss in Menopause

The Flipping 50 Show

Fast fat loss in menopause is not really the goal. Let’s be realistic and say this right out of the gate. Fast fat loss is a myth. You may, however, drop inflammation fairly quickly with the right type of exercise. Part 1: The Fat Burning Fundamentals Let's start with the basics. When we talk about fat burning during exercise, we need to understand two key concepts: Percentage of Fat Used for Fuel Total Calories Burned Here's something surprising: At rest, we burn about 85% fat for fuel. Your body is already a fat-burning machine when you're sitting on the...

Take Up Space: A Perimenopause Body Builder on Her Strength Journey

The Flipping 50 Show

A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny. Book author, Anne Marie Chaker, will surprise you about women’s empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we’ll give you about messages to women. Strong does things Skinny Never Even Dreams About. - Debra Atkinson My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal’s regional editions...

Retired Lawyer Shares How to Advocate for Yourself & Loved Ones

The Flipping 50 Show

From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices. My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments. Questions We...

How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies

The Flipping 50 Show

Exposure to mold toxicity affects hormonal balance. You may not have been exposed to mold or you may not know that you’ve been exposed to mold. That mold doesn’t always look like asthma or you getting sick, but it may look like a simple symptom that might be mistaken for menopause. Stay tuned to this episode and learn what mold exposure can do, what it might feel like and why you might simply mistaken your menopause symptoms when they could be so much more! My Guest: Dr. Jaban Moore is a Doctor of Chiropractic located in Kansas City who works virtually with clients through functional...

What Is Sarcopenia and How to Avoid Sarcopenia In Menopause

The Flipping 50 Show

What is sarcopenia and why is this such an important topic for every woman over 40? That is the topic of conversation today. What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone. Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass. Women have less overall body mass and muscle to begin with and more dramatic reductions in...

More Episodes

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 I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight.

We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along.

Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list.

The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to.

Apparently, I had to be 60 to give myself permission.

Here’s How I Gained Muscle After 50

The exercise & lifestyle changes that happened in this last decade:

I prioritize protein and non-starchy veggies [over something low fat]
I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it.
I focus on eating enough rather than eating less.
I prioritize walking and weight training (even over HIIT)
I implement recovery strategies daily, only now waiting until I need them.
I lift heavy at a minimum once weekly but usually twice.
I cycle training very consciously.
I use explosive power and fast twitch agility 2-3 times weekly.
I rest consciously between sets of exercises for the same muscle group.
I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too.
My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW.

Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY:

Epsom salt baths (be sure there is NOTHING added)

Sunlighten Sauna: https://www.flippingfifty.com/sauna

Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50

Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources

One More Thing About Gaining Muscle After 50

Someone watched a video of Moses this week and commented, I wish I could get excited about nothing.

"A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back.

If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well.

Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place.

I have no intention of letting my goals get smaller as I get older.

They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that.

Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details.