Increase Longevity and create a life you look forward to without Heavy Lifting
Release Date: 12/13/2024
Metabolic Health During Menopause and Beyond
The Flipping 50 Show
Of the many changes that occur midlife, metabolic health during menopause may be too low on your list. We think about the changes we experience: the brain fog, the change in our waking energy, the belly fat or lack of muscle tone. Know the importance of metabolic health and the need to understand what’s going on. The Flipping 50 STRONGER series is now or soon will be open. For a coach experienced in supporting your needs start to end, My Guest: Dr. Ritamarie Loscalzo, founder of the Institute of Nutritional Endocrinology, transforms the healthcare system by using the wisdom of nature...
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Where Protein Recommendations for Women Come From?
The Flipping 50 Show
In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest. In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef...
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How to Find a Positive Body Mindset While Menopause Changed Everything
The Flipping 50 Show
Body positivity is a term by now you’re familiar with, but do you have a positive body mindset? Menopause changes your body, energy, or relationship that can come at midlife. Of the up to 90,000 thoughts we think a day, how many of yours are about the body you have and don’t want vs gratitude for the one you’ve got? Tune in to have that positive body mindset! My Guest: Stephanie Roth-Goldberg, LCSW, CEDS-C is a psychotherapist and psychoanalyst specializing in treating eating disorders and athletes in NYC and NJ. Stephanie teaches about Eating Disorders, anti-diet athletes, healthy food...
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Why HIIT May Be Failing You
The Flipping 50 Show
HIIT may be failing you for two big reasons. Spoiler alert, here they are: You aren’t actually hormonally in a place you’ll benefit. You are doing them outside a sweet spot that is optimal for results So I’ll quickly address #1 and have a deeper discussion on #2 and what actually is happening during HIIT and why it has the potential to be so good, if you’re ready! Your Glucose Metabolism to Know Why HIIT May Be Failing You The classic form of “all out” HIIT is the Wingate test. After about 3 to 5 minutes of warm-up the subject cycles for 30 seconds at maximum effort against a...
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How to Slow Aging and Feel Younger Fast with Epigenetics
The Flipping 50 Show
Slow aging is no longer a mystery — it’s rooted in the science of epigenetics. This includes lifestyle, diet, and environment influence your biological age. Understanding biological versus chronological age reveals strategies to live longer and feel younger. Today’s episode covers tools and insights for changing biological age. If you're ready to slow aging and feel younger fast, this episode is for you. My Guest: Hannah Went, a Biology graduate from the University of Kentucky, is passionate about longevity and breakthrough technologies. After researching cell signaling and biology, she...
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5 Exercises You May Be Getting Wrong After 40!
The Flipping 50 Show
With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results. I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but...
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Workplace Menopause Rights: What Women (and Employers) Need to Know
The Flipping 50 Show
Just what are your workplace menopause rights? As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace. Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights! My Guest: Jack Tuckner, Esq. Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing...
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Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
The Flipping 50 Show
Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more. Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months. If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too! My Guest: Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get...
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Love Relationships and The Health & Hormone Connection
The Flipping 50 Show
After 50, love relationships take a turn. For women who become more educated and mature their relationship may no longer solve a problem they can’t solve on their own. My respected guest and Flipping 50 returning favorite on love relationships, Dr. John Gray. My Guest: John Gray, author of Men Are from Mars, Women Are from Venus, wrote the iconic relationship book, a global bestseller translated into 45 languages. With 20+ books, including Beyond Mars and Venus, he transforms how men and women view relationships, blending communication skills and nutrition for lasting health and romance....
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12 Strength Training Mistakes in Menopause Robbing Your Results
The Flipping 50 Show
Most commonly the challenge is gaining lean muscle. Doing all the things but can’t seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it’s compounded and in this case, not interest but penalty! Join us at to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest...
info_outlineHaving a better menopause experience alone ensures you increase longevity and your health span. Usually we talk about preserving muscle, reversing bone loss, and enhancing walking speed to do so. Today, it’s a lot less sweat and breathlessness. but probably the hardest exercise I could ask you to do.
Research shows that older individuals with more positive self-perceptions of aging, measured up to 23 years earlier, lived 7.5 years longer than those with less positive self-perceptions of aging.
If you don’t like what you see, change it. Change the people around you, change what you’re doing or not doing.
The research study consisted of 660 individuals aged 50 and older who participated in a community-based survey, the Ohio Longitudinal Study of Aging and Retirement (OLSAR). By matching the OLSAR to mortality data recently obtained from the National Death Index, the authors were able to conduct survival analyses. The findings suggest that the self-perceptions of stigmatized groups can influence longevity.
If perceptions about aging are formed by the age of 6, you might want to consider that we’ve likely contributed to our children’s and grandchildren’s early death or improved longevity, one or the other.
You and I have either helped them live longer stronger or believe the little things we’ve said, and I quote from people and potentially myself having said this:
“I’m getting old,” which we don’t usually say with a positive spin. This is most likely first said often at age 25 or at 30 when you have at least ⅔ or ¾ of your life left to live.
“It’s hell getting old.” -said at any age
“Just you wait.” -said to younger women about trying to get or stay fit
“Grandma is old, honey, you have to be careful.”
“There’s nothing good about it.” -in reference to getting old
“So, that’s when it happens/when things start falling apart.”
“I am my mother.”
But, how important are these offhanded, casual, lighthearted comments really?
Increase Longevity Through Growth and a Positive Outlook
A 2018 Plus One study found that the chances of dementia can be lowered by 49.8% if a positive outlook is maintained.
Who do you surround yourself with? What are your own thoughts? Do you think about yourself in 20, 30 or 40 years? What do you see? How does it feel? What are you doing and who are you doing it with?
Physical exercise and nutrition are the two most important of the tangible things you can do. Your mindset, however, is number one. Yes, you should move every day and we eat every day. We think 60-70,000 thoughts a day and 90% of those are the same as yesterday. We continue living the same pattern and change becomes hard.
While preparing for a class reunion, I looked through old yearbooks filled with messages like, “keep being you” or “don’t forget who you are when you go to…. [university].” In reality, we didn’t intentionally do it, but that advice is some of the worst we could have given each other.
“Keep changing and evolving, growing and becoming” would have been wise beyond our years but even teachers didn’t write things like that.
Increase Longevity With a Youthful Mindset
Dr Ellen Langer, the Mother of Mindfulness, tells us that we will stay stuck getting the same results, changing very little, if those habits aren’t changing WHO we are. Unless your best habit is to break habits that keep you doing and repeating thoughts that aren’t getting you results, you’ll continue on the path you’re on now. Virtually, you won’t change much.
The reframing of anything is possible. You’ve probably done it.
For instance, you may have had to run in high school for punishment if you lost or you made mistakes or talked too much in class. Running then was bad.
As an adult you may have come to love running maybe because someone you loved or envied did it and seemed to enjoy it.
Not eating for a long period of time seemed so difficult, it was like dieting, which has a negative connotation stemming from deprivation. But today we know not eating between meals and going 12 hours between dinner and breakfast without calories is positive, and that some often go 16 or more hours without consuming calories and call it intermittent fasting.
So when I go in for a fasting blood test and all that means is I haven’t eating after dinner and it’s 7:30 and they ask if I’m fasting or the phlebotomist asks what I’m going to eat first, as if I must be starving, I’m always a bit surprised they refer to it as a hardship not to have eaten for 11 hours, while I was sleeping most of the time.
A reframe, right?
Dr Ellen Langer’s well-known Counterclockwise study (there’s a book by the same title) with older adults asked to pretend “as if” they were their younger selves for a short time. They were exposed only to music, periodicals, movies of the time they were younger and by the end of the week older adults who arrived using canes, moving slowly, could hear better, see better, were playing touch football. Simply by changing their thoughts about aging.
References:
Journal of Personality and Social Psychology, 2002, Vol. 83, No. 2, 261–270
Copyright 2002 by the American Psychological Association, Inc. 0022-3514/02/$5.00 DOI: 10.1037//0022-3514.83.2.261
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0191004
Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLoS ONE 13(2): e0191004. https://doi.org/10.1371/journal.pone.0191004
Other Episodes You May Like:
Think You’re Too Old? Ageism Dismantled with Ashton Applewhite:
https://www.flippingfifty.com/ageism-dismantled/
The Senior Games | Off The Scale and Onto a Starting Line:
https://www.flippingfifty.com/senior-games/
Positive Aging Sources:
How to Change the Way You Age | Bolder is Better:
https://www.flippingfifty.com/growing-bolder/
What, When & Why to Exercise for Women 40+ Challenge Bundle
Resources:
Flipping 50 Membership:
https://www.flippingfifty.com/cafe
Flipping 50 STRONGER 12-week program:
https://www.flippingfifty.com/getstronger
Discovery Call with Debra: