Is Your Liver Preventing Muscle Growth in Menopause?
The Flipping 50 Show
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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Breast Implants and No-Cut Facelifts - the Surgeon with Answers
The Flipping 50 Show
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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Is This Perimenopause or Something Else?
The Flipping 50 Show
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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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....
info_outlineHIIT 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 standardized resistance. Typically four to six Wingate tests are performed separated by 4 minutes of rest, for a total of 2 to 3 minutes of maximal exercise spread over 15 to 30 minutes. This “all out” cycle ergometer form of HIT is also referred to as sprint interval training (SIT).
In intense exercise (>80% VO2max), unlike at lesser intensities, glucose is the exclusive muscle fuel. Catecholamine levels rise markedly, causing glucose production to rise seven- to eightfold while glucose utilization is only increased three- to fourfold. In people without diabetes there is a small blood glucose increase during intense exercise that increases further immediately at exhaustion and persists for up to 1 hour. Plasma insulin levels rise, correcting the glucose level and restoring muscle glycogen. This physiological response would be absent in type 1 diabetics.
Your Aerobic Endurance to Know Why HIIT May Be Failing You
HIIT is effective in improving aerobic endurance. In one study six “all out” SIT sessions over 2 weeks improved the mean cycle endurance time to fatigue while cycling at approximately 80% of pretraining VO2max by 100% (from 26 to 51 minutes).
This required a total high-intensity exercise time of only 15 minutes with a total training time commitment of approximately 2.5 hours. In another study, a less intense version of HIIT (6–10 cycling bouts of 30 seconds each at 125% of the power at VO2max with 2 minutes recovery) produced a similar improvement in VO2max after 4 weeks of training, as was seen in the more intense SIT group (three to five “all out” 30-second cycling bouts with 4 minutes of recovery). The less intense HIT required only half the intensity but double the repetitions of the SIT, and may be more practical for the nonathlete.
After high-intensity exercise, insulin sensitivity is typically increased, meaning the body may require less insulin to utilize glucose effectively, which could lead to a slight rise in insulin levels during recovery as the body replenishes glycogen stores.
The lower the conditioning level the more insulin is likely to be increased.
The longer the activity level, the more insulin is likely to be secreted after exercise.
If adequate recovery does not occur between intervals there may be a greater elevation in stress hormones.
So either … keep the intensity high and the duration extremely short, or make this a longer session with up to 4 minutes between all-out bursts still with a total time of 20 minutes of interval rounds, adding warm up and cool down making it a 30 minute session.
References:
Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122 https://doi.org/10.2147/DMSO.S29222
Erik A. Richter, Lykke Sylow, Mark Hargreaves; Interactions between insulin and exercise. Biochem J 12 November 2021; 478 (21): 3827–3846. doi: https://doi.org/10.1042/BCJ20210185
Resources:
Flipping50 Membership:
https://www.flippingfifty.com/cafe
Sleep Yourself Skinny:
https://www.flippingfifty.com/sleep-yourself-skinny
Protein Products:
https://www.flippingfifty.com/protein
Other Episodes You Might Like:
How to Exercise with High or Low Cortisol in Menopause:
https://www.flippingfifty.com/getting-wrong-after-40
12 Strength Training Mistakes in Menopause Robbing Your Results:
https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause
How to Exercise with High or Low Cortisol in Menopause:
https://www.flippingfifty.com/high-or-low-cortisol-in-menopause