The Flipping 50 Show
Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and...
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If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's...
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If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most...
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If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff?...
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In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is...
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To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most...
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Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is...
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Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our...
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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 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...
info_outlineWith 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 getting the opposite of desired results.
Knee Strengthening Exercises You May be Getting Wrong After 40
What you think is the problem: weak quads
What may really be the problem: weak glutes
Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue:
- Tight hips
- Weak glutes
- Poor quad: hamstring ratio
To target tight hips: pigeon pose (I do mine on the Power Plate for added benefit)
https://www.youtube.com/watch?v=lcPwOm-fF9Y
To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy.
https://www.youtube.com/watch?v=ERU-ajYfEQ0
To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do.
https://www.youtube.com/watch?v=QxKSNP4zxgo
[I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer.
https://www.youtube.com/watch?v=7iQrB5SF-9o&t=1335s
A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation.
That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my experience with Protonics so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job.
Glute Exercises You May be Getting Wrong After 40
This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized.
For our members, the Glute Challenge is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link.
Not a member yet? Perfect time to join!! Or you can find Glute Challenge here.
Low Back Exercises You May be Getting Wrong After 40
What you think is the problem: tight low back and weak abs/core
What is really the problem: tight hips and weak glutes and an overburdened lower back because of these.
The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility.
Running vs Walking for Exercise You May be Getting Wrong After 40
What we think we should do to get in shape faster: running
What may work better during peri (and post menopause): walking
Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters.
Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments.
If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false.
For women, the biggest roadblocks to weight loss are
- lack of protein and overall calories to support the muscle needed
- too much cortisol worsening anabolic resistance
- long duration “cardio sessions”
High Intensity Workouts You May be Getting Wrong After 40
Going to bootcamp?
Just stop.
Do strength training. Do HIIT cardio sessions. Don’t do them together.
Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results.
Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference.
Resources Mentioned:
The Ultimate Glute Challenge:
https://www.flippingfifty.com/store/uncategorized/the-ultimate-glute-challenge
Protonics:
Watch here: https://www.youtube.com/watch?v=7iQrB5SF-9o (For Debra’s confirmation)
Get it here: https://www.flippingfifty.com/protonics
for YouTube video… I want to be sure that we insert footage of the protonics demo and knee strengthening stretching, leg extension, me in a plank doing glute exercise, side plank snippets)
AND A QR code with the cover of the Glute Challenge book
Metabolism Makeover 2.0:
https://www.flippingfifty.com/mm2
Other Episodes:
12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause
Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now: https://www.flippingfifty.com/overcome-gut-issues
Changing Habits for 2025 Health Optimization: https://www.flippingfifty.com/changing-habits