Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now
The Flipping 50 Show
If you do a single search for your knee or hip pain, you’ll be served dozens of joint pain solutions in your social media and Google searches. Are they any good? I’m smiling to think of my step dad who after retirement took it upon himself to order things he’d see on TV or find strolling through Osco. Similarly, you can start looking on Amazon and wala, here come a dizzying array of joint pain solutions for you. I’ve been sent or gifted no less than 3 in the last two months. The odds or Gods are with me: two out of three are working amazingly well. This is the first of episodes...
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Circadian Rhythm Hacks for Muscle in Menopause
The Flipping 50 Show
What 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...
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Address the Root Cause for Metabolic Health and Optimal Aging
The Flipping 50 Show
Knowing the root cause for metabolic health is the key to thriving through midlife and beyond. In this episode we’ll help more clearly understand the connection between metabolic health, weight, disease risk, and the power of daily habits. Discover how addressing the Root Cause for Metabolic Health transforms aging. My Guest: Dr. Reena Singh is a Naturopathic Doctor who specializes in metabolic health, weight loss and women's health. She overcame her own chronic illness diagnosis in her early 20s which is what led her into naturopathic medicine. Her goal is to always address the root cause....
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Changing Habits for 2025 Health Optimization
The Flipping 50 Show
It’s the New Year and many of us are interested in changing habits. Or we think we are… Changing habits can be hard. The question might be, should we be interested in creating habits? We have 60-70,000 thoughts a day. Unfortunately, 90% of them are the same as yesterday. We seek habits, Atomic Habits the book by James Clear, has been at the top of the charts for over five years. Yet, Dr Ellen Langer, author of CounterClockwise and Mother of Mindfulness, a professor at Harvard, says habits might be the worst thing we do. We’re no longer aware of our surroundings. She isn’t talking about...
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Why You Can’t Break Those Behavior Patterns that Keep You Stuck
The Flipping 50 Show
It’s not your motivation or discipline, it’s behavior patterns that keep you stuck. Whether it’s sugar, binge eating, nightly glass of wine, picking a fight, overreacting, staying up too late… what breaks these habits and disrupts our reactions to triggers? Today, we’re diving into eating patterns labeled “good” or “bad” and cycles of consistent exercise followed by complete inactivity. Let’s break the behavior patterns that keep you stuck! My Guest: Amber Romaniuk, an Emotional Eating, Digestive, and Hormone Expert, has 11 years’ experience helping high-achieving women...
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Top 10 Flipping 50 Podcasts for 2024 | Menopause Fitness
The Flipping 50 Show
In one of my favorite episodes of the year, I share the top 10 Flipping 50 Podcasts for 2024. We had a virtual tie so we kick this off with a tie for the #10th most popular Flipping 50 podcast of 2024. #10 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40 [00:04:44] Fat loss after 40 and building lean muscle can feel frustratingly out of reach. In this episode, Debra dives into the two biggest obstacles— anabolic and catabolic hormones—and how they impact your progress. September 27 #10 My Post Menopause Workout Week Experiment | What I’m Doing [00:05:40] Debra shares...
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Why I Meditate and My Recent Weeklong Meditation Experience
The Flipping 50 Show
On this special release episode over the holidays, still appropriate no matter when you might listen, I’m going a little personal about why I meditate. I’m sharing some of my recent experiences at a weeklong retreat. Had you told this active, love to exercise, entrepreneur with two-armed company that she was going to: Not know the schedule daily beforehand Meditate for up to 35 hours a week Get up and not have matcha or coffee to be at meditation by 6 or 4a I’d have heavily doubted this was something I wanted to do. Yet, before my first was done, I knew there would be a second....
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Exercise Timing Improves Exercise Benefits in Menopause
The Flipping 50 Show
The timing of your exercise hurts or improves exercise benefits in menopause. If this is new stay with me! If this is like a review or you’re a trainer and you’re unsure of how to relate these things to your clients, you stay with me too! This is a great refresher and for some trainers the first time they’re ever hearing it! If you’re a trainer or health pro, don’t miss the , and be sure if you’re not getting results for your midlife and beyond clients you’re aware of our sponsor of this show, the . Since 2018 we’ve been providing the course and CECs, and now, this is not a...
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Turning Your Personal Drama and Trauma into Transformation
The Flipping 50 Show
Personal drama or personal trauma? One and the same? What is it, and how does it shape your health and happiness? Let’s explore the connection between everyday irritations and deeper trauma. From bad hair days to betrayal, uncover how personal drama impacts your well-being and how to move past it to live the life you deserve. My Guest: Dr. Debi Silber, founder of the PBT (Post Betrayal Transformation) Institute and National Forgiveness Day (celebrated annually on September 1st). An international bestselling author and acclaimed speaker on FOX, CBS, The Dr. Oz Show, TEDx (twice). Her podcast,...
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Increase Longevity and create a life you look forward to without Heavy Lifting
The Flipping 50 Show
Having 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...
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