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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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...
info_outline
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....
info_outline
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...
info_outline
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...
info_outline
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_outline
What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime
The Flipping 50 Show
In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback. In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset, Movement, and Meaningful redirection. Why I opted for Stem Cell Therapy...
info_outlineLet’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 low-protein.
- A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response.
Insulin: Protein’s Role in Glucose Control
- Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes.
- In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.
Ghrelin & Leptin: Protein vs. Cravings
- Ghrelin = your hunger hormone.
Protein is the most effective macronutrient at suppressing ghrelin. - Leptin = satiety hormone.
Protein helps regulate leptin sensitivity over time. - The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.
Estrogen: From Muscle Protector to MIA
- Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency.
- As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears.
- With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it:
-
- Resistance training
- Adequate high-quality protein (especially leucine-rich)
“Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”
More Truths About Protein for Menopause Hormone Support
- Muscle Protein Synthesis declines with age—and even more so without estrogen.
This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. - Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.
The Anabolic vs. Catabolic Hormone Framework
Anabolic Hormones = Build & Repair
These are hormones that stimulate tissue growth and regeneration:
- Testosterone – promotes muscle growth, strength, libido
- Growth Hormone (GH) – supports repair, recovery, and fat metabolism
- Estrogen – helps preserve lean mass, regulates insulin sensitivity
- Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise
Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity.
Catabolic Hormones = Break Down
These are hormones that promote the breakdown of muscle, tissue, and energy stores:
- Cortisol – breaks down muscle for glucose during stress
- Epinephrine/Norepinephrine – mobilize energy in fight-or-flight
Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue.
Fat Storage
- Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.
Other Episodes You Might Like:
- Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever
- Next Episode - How and Why to Consider Meditation in Menopause
- More Like This - Where Protein Recommendations for Women Come From?
Resources:
-
This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel.
Use code PODCAST10 for 10% off at checkout.
References:
- Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415.
- Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.
- Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.