Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)
The Flipping 50 Show
Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest:...
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Whole Body Vibration for Menopause
The Flipping 50 Show
Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize...
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More Simple Strategies for Effective Short Workouts in Menopause
The Flipping 50 Show
Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time? Well, what if I could give you arm work that works… without the extra 20 minutes? In a I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause. If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress...
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What’s Better Running or Walking for Midlife Fat Loss (and why)
The Flipping 50 Show
Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well. I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below! An elite athlete joins us today to share his thoughts on walking for midlife fat loss. My Guest: Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed...
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3 Short Strength Training Session Strategies for Women in Menopause
The Flipping 50 Show
Want to do a short strength training session but not compromise on your results? Coming right up! These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout. In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time. Consistency is the key to better fitness. It is a challenge for women in midlife so some of the...
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Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause
The Flipping 50 Show
Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs. My Guest: Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching. With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a...
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4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)
The Flipping 50 Show
You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity… How can you be this active but not working? Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO. This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness. Before anything.. Measure. If you aren’t measuring your body composition - skeletal muscle mass vs....
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Is Red Light Therapy the Answer to Aches, Pains and More Movement?
The Flipping 50 Show
Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness. This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more. My Guest: Forrest Smith grew up playing competitive sports in Atlanta and regularly...
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If I Wanted to Reduce My Risk of Heart Disease Post Menopause
The Flipping 50 Show
Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023). Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause. Many women are advised or...
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Better Strength and Metabolism in Midlife Through More Rest and Recovery
The Flipping 50 Show
Building strength and metabolism in midlife is not hard. It’s just not easy to follow data and not emotion. This episode goes beyond sets and reps to uncover why muscle maintenance and metabolic health hinge on listening to both science and emotions. Discover how prioritizing recovery can unlock better strength and metabolism in midlife. My Guest: Ben Brown, owner of Body Systems, empowers clients worldwide with Pure Science, Proven Results™ Coaching Process, a science-backed approach to health freedom. With advanced degrees in Strength and Conditioning and Clinical Nutrition, he blends...
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