What Is Sarcopenia and How to Avoid Sarcopenia In Menopause
The Flipping 50 Show
What is sarcopenia and why is this such an important topic for every woman over 40? That is the topic of conversation today. What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone. Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass. Women have less overall body mass and muscle to begin with and more dramatic reductions in...
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Stronger Muscles Longer Life: The Untold Value of this Accessible to All Anatomy
The Flipping 50 Show
It’s no secret in 2025 that stronger muscles lead to longer life. If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence. My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and...
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5 Things I Would Do If I Were Tired All the Time in Menopause
The Flipping 50 Show
So many women say they’re tired all the time in menopause. Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.” Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If...
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You’re Not Really Bloated!
The Flipping 50 Show
We’ve had it wrong! You’re not really bloated!! My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated. My Guest: Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to...
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5 Reasons You’re Not Losing Weight or Gaining Muscle After 50
The Flipping 50 Show
If you are exercising but not losing weight or gaining muscle after 50, there are some easy and yet not-so-obvious reasons why. This is for all of you exercising but not getting results. Whether you or women you work with are interested in gaining muscle after 50, you may like this: How to Design Strength Programs that Work PRE, peri and post-menopause is a new workshop I'm offering complimentary to our members and existing Menopause Fitness Specialists. If you’re interested as a non-member, add your name here to the . 5 Reasons You May Struggle Losing Fat or...
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What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint
The Flipping 50 Show
What do you do when your joints hurt? Do you think this is only temporary because I did too much of something? What can you do when joints hurt, or at least ache? Are you thinking or told about knee replacement? If this is you, this is your episode! My Guest: Dr. Joshua Schacter, DO, FAAOS, America’s Holistic Orthopedic Surgeon, is redefining joint care with a commitment to providing actual solutions for his patients. Spending a decade as the Chief of Orthopedic Surgery and Director of the Advanced Orthopedic Center of Excellence, he saw the need for non-invasive, innovative...
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Extended Cardio and Low Protein Equal Short Term Weight Loss
The Flipping 50 Show
Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance.. Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life. 1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries....
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Simple Ways to Know if You’re Following Protein Rules in Menopause
The Flipping 50 Show
The protein rules in menopause change. We’ve talked about protein before. But not like this. Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause. My Guest: Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine. Questions We Answer in...
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Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”
The Flipping 50 Show
Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you. Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and...
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Essential Oils for Menopause Hormones | Essential How-to for Essential Oils
The Flipping 50 Show
In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health. I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more. Don’t miss this one! My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy...
info_outlineIf 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 Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award.
She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal.
Questions We Answer in This Episode:
- [00:07:54] What are natural ways to improve your hormones above 45?
- [00:14:27] What tests do you recommend to a woman considering hormones?
- [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one?
- [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT?
- [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it?
- [00:32:04] What can help cholesterol and blood sugar levels?
#1 Longevity Hormone Panel
Purpose: To get a baseline of all key hormone levels
Includes:
- Morning cortisol (before 10am)
- DHEAS (hormone that makes cortisol)
- TSH (thyroid)
- Free T4
- Autoimmune Reverse
- T4 (Hashimoto’s)
- Reverse T3
- Estrogen, Progesteron, Testosterone
- Total Testosterone
- Free Testosterone
- Sex Binding Hormone Globulin
- ANA (antinuclear antibody or autoimmune antibody)
- ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune)
- CRP (C-reactive protein)
- Ferritin
- Genetics
- Vitamin B12
- Vitamin D
More Tests to Truly Know If You’re Ready Before Considering BHRT
#2 Gut Test
Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones
#3 Toxin/Environmental Load Testing
Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism
Track Your Hormones
Functional vs. Conventional medicine’s approach to lab results:
- Functional Medicine
- Focuses on what’s optimal, not just normal.
- Listens to the whole person (hormone networks), not just the labs.
- Conventional Medicine
- Labs are often labeled "normal" if they fall within the wide reference range.
- No action is taken unless results are severely out of range.
Connect with Shilpa:
- Website - Sayana Medical
- Instagram - @sayanamedical
- YouTube - @SayanaMedical
Other Episodes You Might Like:
- Previous Episode - Smart Movement for Aging Better with Lara Heimann
- Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever
- More Like This - Restore Hormones to Factory Settings? More Science for bHRT
- More Like This - How to Have and Still Thrive with Autoimmunity in Menopause
Resources:
- Don’t know where to start? Book your Discovery Call with Debra.
- Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.