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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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....
info_outline
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_outlineWhat if we could give you Circadian Rhythm hacks to improve your sleep ang energy throughout the day? Tune in to this episode to know what are these Circadian Rhythm hacks I’m talking about.
Definition of Circadian Rhythm:
Circadian rhythm is your body’s internal clock, a 24-hour cycle, regulating your sleep-wake patterns, hormone levels, and other vital bodily functions.
What can affect your circadian rhythm?
- Light exposure
- Food intake.
- Stress.
- Physical activity.
- Temperature.
- Travel
- Sleep habits, including overnight or off-hour work shifts
- Health conditions, including medications
So it makes sense we can create circadian rhythm hacks or havoc during menopause that will … accelerate aging or reverse it.
Overview of Menopause and Circadian Disruption:
Menopause can disrupt circadian rhythms due to hormonal fluctuations, leading to sleep disturbances and metabolic changes.
Circadian Rhythm: The Body's Internal Clock
- Mechanisms of Circadian Rhythm: Regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, circadian rhythms synchronize with environmental cues
- Impact of Menopause on Circadian Rhythm: Hormonal changes can alter sleep patterns and circadian timing, affecting overall health.
Sleep and Menopause: The Gap
- Sleep Challenges During Menopause: Insomnia, night sweats, and frequent awakenings, often due to hormonal fluctuations.
- Consequences of Poor Sleep: Disrupted sleep can elevate cortisol levels, impair glucose metabolism, and increase fat storage.
- Strategies for Optimizing Sleep:
- Consistent Sleep Schedule: Maintaining regular sleep and wake times
- Evening Routines: Limiting blue light exposure and engaging in calming activities before bed
- Nutritional Considerations: Consuming a balanced diet and avoiding stimulants close to bedtime
Circadian Rhythm Hacks: Resetting Your Body
To reset your circadian rhythm, your body needs to follow a healthy 24-hour schedule. Use the following tips to stay on track:
- Stick to a daily routine.
- Get morning light.
- Stay active with daily physical activity.
- Create a sleep sanctuary.
- Avoid evening stimulants.
- Limit your screen time.
- Skip late naps.
Exercise and Hormone Balance: Syncing with Your Rhythm
- Timing of Exercise:
- Morning vs. Evening Workouts: The timing of exercise can influence circadian rhythms and sleep quality.
- Hormonal Effects of Exercise: Workouts affect cortisol, melatonin, and body temperature, playing a role in circadian regulation and sleep quality.
- Evening and High-Intensity Exercise: This does not have a significant negative effect on sleep quality but physiological circadian rhythm tends to alter.
- Long-Term Morning Exercise: This decreases cortisol concentrations after awakening and improves sleep quality.
- Overtraining: A long-term longitudinal study reported significantly higher morning cortisol levels and reduced sleep quality after overtraining in the postseason compared to the preseason in female soccer players
- Impact of Exercise on Cortisol and Circadian Rhythm:
- Cortisol Response: Exercise induced cortisol release, varying based on intensity and timing.
- Circadian Alignment: Regular physical activity regulates circadian rhythms, improving sleep and metabolic health.
- Recommendations:
- Morning Exercise: Moderate-intensity workouts in the morning may enhance alertness and align with natural cortisol peaks.
- Evening Exercise: Low-intensity activities like yoga in the evening can promote relaxation without disrupting sleep.
Nutrition: Eating with the Clock
- Meal Timing and Circadian Rhythm:
- Impact on Metabolism: Aligning meal times with circadian rhythms can improve glucose metabolism and insulin sensitivity.
- Evening Eating: Consuming large meals late in the evening may disrupt sleep and circadian alignment.
- Nutritional Strategies for Hormone Balance:
- Balanced Diet: Incorporate lean proteins, healthy fats, and complex carbohydrates to support hormonal health.
- Specific Nutrients: Ensure adequate intake of magnesium and omega-3 fatty acids, which play roles in sleep regulation and inflammation reduction.
Lifestyle Circadian Rhythm Hacks
- Daily sunlight exposure.
- Evening light management.
- Stress management techniques, like meditation and deep breathing.
- Consistent meal times.
Listener Q&A or Case Study
- Addressing Common Concerns:
- Sleep Struggles: Try managing insomnia during menopause. Sleep Yourself Skinny
- Exercise Timing: Explore how adjusting workout schedules can enhance energy levels and sleep quality.
- Nutritional Adjustments: Do meal planning to support hormonal balance.
- Success Story: Share a real-life example of a client who improved her health by aligning her lifestyle with her circadian rhythm.
Other Episodes You Might Like:
Natural Solutions to Restorative Sleep in Menopause: https://www.flippingfifty.com/restorative-sleep-in-menopause
Exercise Timing Improves Exercise Benefits in Menopause: https://www.flippingfifty.com/improves-exercise-benefits-in-menopause
Why I Meditate and My Recent Weeklong Meditation Experience: https://www.flippingfifty.com/why-i-meditate
Resources:
Flipping 50 Membership: https://www.flippingfifty.com/cafe
Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny
References:
https://my.clevelandclinic.org/health/articles/circadian-rhythm?utm_source=chatgpt.com
https://e-pan.org/journal/view.php?doi=10.20463%2Fpan.2023.0029&utm_source=chatgpt.com