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...
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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...
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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...
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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...
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Stronger Muscles Longer Life: The Untold Value of this Accessible to All Anatomy
The Flipping 50 Show
It’s no secret in 2025 that stronger muscles lead to longer life. If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence. My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and...
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5 Things I Would Do If I Were Tired All the Time in Menopause
The Flipping 50 Show
So many women say they’re tired all the time in menopause. Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.” Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If...
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You’re Not Really Bloated!
The Flipping 50 Show
We’ve had it wrong! You’re not really bloated!! My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated. My Guest: Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to...
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5 Reasons You’re Not Losing Weight or Gaining Muscle After 50
The Flipping 50 Show
If you are exercising but not losing weight or gaining muscle after 50, there are some easy and yet not-so-obvious reasons why. This is for all of you exercising but not getting results. Whether you or women you work with are interested in gaining muscle after 50, you may like this: How to Design Strength Programs that Work PRE, peri and post-menopause is a new workshop I'm offering complimentary to our members and existing Menopause Fitness Specialists. If you’re interested as a non-member, add your name here to the . 5 Reasons You May Struggle Losing Fat or...
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What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint
The Flipping 50 Show
What do you do when your joints hurt? Do you think this is only temporary because I did too much of something? What can you do when joints hurt, or at least ache? Are you thinking or told about knee replacement? If this is you, this is your episode! My Guest: Dr. Joshua Schacter, DO, FAAOS, America’s Holistic Orthopedic Surgeon, is redefining joint care with a commitment to providing actual solutions for his patients. Spending a decade as the Chief of Orthopedic Surgery and Director of the Advanced Orthopedic Center of Excellence, he saw the need for non-invasive, innovative...
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Extended Cardio and Low Protein Equal Short Term Weight Loss
The Flipping 50 Show
Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance.. Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life. 1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries....
info_outlineThis is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale.
If you’ve always said, I don’t weigh, I just pay attention to how my clothes fit, it’s time to change that thinking. By the time you may realize you lost a significant amount of muscle it could be too late.. and harder to get it back. Let’s not lose anything you have now, and work to build strong futures.
Here's 20 Menopause Fitness Changes to Try
1. Intense exercise Early
2. Exercise late? Make it light.
3. Increase recovery between challenging sessions.
4. If insomnia strikes, leave agility work for another day
5. Warm up and cool down like a boss to prevent injury
6. Bookend workouts with fuel
7. Quality movement wins over frenzied
8. Basics work better than variety for variety’s sake
9. Fuel before any intense exercise
10. Listen to your body better than you have ever before
Perimenopause
11. Restore before more: Exhausted can’t get fit
12. Focus on muscle building
13. HIIT may hurt or help: assess for yourself
14. Activities that create positive neurotransmitters
15. Don’t underestimate walking and strength training
Postmenopause
16. Energy is more stable: Push a little harder
17. Continue to prioritize strength
18. Frequency of HIIT can often increase from 2 to 4 times a week (45 minutes is still a threshold where injury rates seem to go up)
19. Mobility most days
20. Add Power regularly.
Resources:
Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
FREE What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
TEDx Talk:
https://youtu.be/k5IzLZ1mP94?si=kCE2oE5LA8i7NGEA
Other Episodes You Might Like:
5 Menopause Fitness Questions You Want Answered: https://www.flippingfifty.com/5-menopause-fitness-questions/ 3 Menopause Fitness Makeovers | Hormone Balancing Exercise: https://www.flippingfifty.com/menopause-fitness-makeovers/ Do Menopause Fitness Rules Apply to Post Menopause Fitness, too? 495: https://www.flippingfifty.com/menopause-fitness-rules/