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_outlineIn this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest.
In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about.
It will make you laugh.
We have put so much stock in something that was basically, like, this sounds good or a compromise.
And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections.
Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health.
The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels.
Get the protein support you need with Flipping Fifty’s protein powders. Plus, use promo code ‘byebye’ to save 15% on items still in stock.
Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance.
Key Guidelines on Protein Recommendations for Women:
Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals.
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Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect.
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Daily Protein Intake:
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For muscle building and maintenance:
1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d)
Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg.
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For improved body composition (in resistance-trained individuals):
3.0 g/kg/day may help reduce fat mass.
Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg.
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Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal.
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Leucine Content:
Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs).
Leucine content in proteins:
- Pea protein: 1.7 g
- Hydrolyzed beef (Paleo): 2–3 g
High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.
- Protein Distribution and Timing:
- Ideally, protein intake is evenly distributed every 3–4 hours throughout the day.
- However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown
- Animal vs. Plant Proteins:
- Animal proteins provide all EAAs at high levels.
- Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products.
Carbohydrate and Protein Recommendations for Women
Endurance Athletes:
- Ensure adequate carbohydrate intake to enhance performance.
- Adding protein can reduce muscle damage and aid recovery.
Pre & Post Menopausal Women:
- Protein Timing:
- Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance.
- Carbohydrate Needs:
- Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low:
- Women: ~30–35 calories per kg of fat-free mass (FFM).
- Men: ~15 calories per kg FFM.
- Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day.
- Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low:
- Risks of Low Carbohydrate Intake:
- Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass.
Your Go-To Action Plan on Protein Recommendations for Women in Midlife
- Assess Current Intake: Track total calories and protein.
- Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training.
- Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle).
- Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing.
- Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss.
Protein Strategy for Postmenopausal Women:
- Aim for 1 g protein per lb of body weight.
- Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise.
- Track Results: Regularly evaluate the impact on body composition and overall health.
Resources:
Flipping50 Membership: https://www.flippingfifty.com/cafe
Protein Products: https://www.flippingfifty.com/protein
Other Episodes You Might Like:
Why HIIT May Be Failing You (and SIT) https://www.flippingfifty.com/hiit-may-be-failing-you
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
References:
Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. https://doi.org/10.1080/17461391.2021.1915391
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. https://doi.org/10.1186/s12970-017-0177-8
Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830.https://doi.org/10.1186/1550-2783-7-4
Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. https://doi.org/10.1186/1475-2891-13-97