The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data
The Flipping 50 Show
Other Episodes You Might Like: Previous Episode - Next Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now More Like This - Resources: Join the to learn why timing matters and why what works for others is not working for you. Use to measure what matters with easy at-home self-assessment test you can do in minutes. Don’t know where to start? Book your . Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Scrolling through social media, it can be a...
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Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska
The Flipping 50 Show
Other Episodes You Might Like: Previous Episode - Next Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data More Like This - Resources: Join the for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you. Date night for this couple is riding tandem on a bike...
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From Your Mouth to Your Gut: Hearing Health Whisper
The Flipping 50 Show
Did you know hidden infections may start from your mouth to your gut? What’s happening in your mouth could be the missing link behind your fatigue, hormone changes, or stubborn gut issues. My Guest: Dr. Michelle Jorgensen is a former traditional dentist turned holistic health pioneer, who helps exhausted, health-conscious people finally feel like themselves again—by starting where health actually begins: your cells. She’s the founder of Living Well with Dr. Michelle and author of the upcoming book by the same name, which reveals how to decode your symptoms and give your body...
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3 Steps to Improve Cardio Fitness and Longevity (at any age)
The Flipping 50 Show
If you’re interested in boosting your cardiovascular fitness, I’ve got three steps for you to do. Your cardiovascular fitness - VO2 max - is the most powerful predictor of longevity. Together with your lower body strength, they will tell the story of your future. What is VO2 max? Oxygen consumed in milliliters per kilogram per minute. Strongest predictor of longevity, alongside lower body strength. VO2 Max and muscle mass peaks typically at age 25, with studies suggesting an average annual reduction of about 1% after. Increasing your VO2 max can significantly...
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80 Lb Perimenopausal Weight Loss After Corporate Burnout
The Flipping 50 Show
Perimenopausal weight loss may seem daunting to some. We hear so much more about perimenopausal weight gain and weight loss resistance. If you’ve learned diets don’t work the hard way, you’ll identify with my guest. What you may not realize is why the diet isn’t working. A whole food, healthy diet will often work for most. But it won’t work if that isn’t the problem. My guest in this episode overcame a stressful corporate existence, and thanks in part to the pandemic, was able to leave that and 80 lbs behind. Here is how she achieved her 80lb perimenopausal weight loss in...
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Muscle Mass and Strength Gains After Menopause How Much How Fast?
The Flipping 50 Show
If you’ve ever doubted your ability to make muscle mass and strength gains after menopause, this episode is for you. It’s not too late to gain strength and lean muscle mass can be gained at any age—even after 85. Based on a 2024 Study on Resistance Training in Older Adults by Int. Journal of Sports Nutrition & Exercise Metabolism, here’s what happened and the results: Participants: 17 adults aged 65–75. 12 adults aged 85+. Program: Duration: 12 weeks, 3x per week Structure: Warm-up 4 lower body sets 3 upper body exercises (2 sets each) Stretching ...
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Aging with Power, (Without an Outage) with Vonda Wright
The Flipping 50 Show
We dive into the true science and strategy behind aging with power. We’re busting myths about menopause, metabolism, and muscle, bone and talking strategy for women over 40 who want strength without burnout. Know how to prevent the physical “outages” that so often follow menopause, injury, or hormonal upheaval. Reclaim control without burning out!! If you’re ready to redefine what aging looks and feels like, this conversation is your roadmap to aging with power—and joy. My Guest: Dr. Vonda Wright is a double-board certified orthopedic surgeon and...
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Acute vs Chronic Stress Effects on Cortisol in Menopause and Beyond
The Flipping 50 Show
There is no escaping stress but cortisol in menopause changes. With that, your stress response to nearly everything may change. You don’t feel it at first but then there’s unexplained weight gain or belly fat. There’s less focus or concentration than you used to have. It shows up in different ways for each of us. My Guest: Sara Banta is a Certified Dietary Supplement Professional and member of the National Association of Nutrition Professionals, helping people take their health into their own hands using cutting-edge natural supplements, DNA-driven nutrition, and real...
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The New Menopause Therapy: Confessions of a Femme Fatale
The Flipping 50 Show
This new menopause therapy is like stand-up comedy for hot flashes. My guest in this episode uses humor and truth to bridge the gap between women’s health then, now and the future. Her message is for all women on how to address the gaps in awareness about menopause. If you’re a health and wellness pro you’ll want to listen to this, the new menopause therapy. My Guest: Satori Shakoor is a dynamic storyteller, performer, and social entrepreneur, known for founding the award-winning The Secret Society of Twisted Storytellers®. Her career began as a background singer with...
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Running vs Walking for Fast Fat Loss in Menopause
The Flipping 50 Show
Fast fat loss in menopause is not really the goal. Let’s be realistic and say this right out of the gate. Fast fat loss is a myth. You may, however, drop inflammation fairly quickly with the right type of exercise. Part 1: The Fat Burning Fundamentals Let's start with the basics. When we talk about fat burning during exercise, we need to understand two key concepts: Percentage of Fat Used for Fuel Total Calories Burned Here's something surprising: At rest, we burn about 85% fat for fuel. Your body is already a fat-burning machine when you're sitting on the...
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