What’s Best Total Body or Split Routine in Menopause
The Flipping 50 Show
Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by comparing results from total body or split routine in menopause. The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. How the study was done: Untrained males, no resistance training in the previous 6 months. Exercise consists of 16 sets per muscle group per week per both...
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Autoimmune Disease in Menopause and Changing Treatment Status Quo
The Flipping 50 Show
Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic? In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling? Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope. My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an...
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Why I Take These Supplements in Menopause
The Flipping 50 Show
If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesium Responsible for all the...
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Stress Isn’t All Bad? Use Stress to Thrive
The Flipping 50 Show
No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has...
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Save Your Knees and Shoulders Without Surgery
The Flipping 50 Show
Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist...
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Clean Eating, Fasting and Eating Disorders in Menopause
The Flipping 50 Show
This episode may be for you even if you never identified with eating disorders in menopause or at any age. Eat clean? Read labels twice? Following “rules” about food yet find it backfiring on you? One could shift from wanting to “eat clean” to turning into orthorexia, influenced by social media, intermittent fasting and use of Smart Scales. Do you think you have an eating disorder in menopause, or maybe a loved one? Tune in to this episode! My Guest: Amy Goldsmith, RDN, LDN, is the founder of Kindred Nutrition & Kinetics, a private practice that provides evidence-based...
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Cortisol and Exercise in Menopause
The Flipping 50 Show
I’m going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it. What is Cortisol? Your body's primary stress hormone, but it’s also your energy hormone. Regulates metabolism, immune response, and stress. Mental and emotional response to stress. ...
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Midlife Women's Makeover: Radiate Confidence. Reclaim Your Power.
The Flipping 50 Show
How would you like a midlife women’s makeover? What do you need to look good in order to feel good? Discover how a midlife women’s makeover can boost your confidence — from the outside when you actually put on makeup. My Guest: With over 30 years in the beauty industry, Jennifer Kyser is passionate about helping women--especially in midlife, look and feel radiant. Known for her work in TV, print, fashion, and an occasional movie, she blends expert techniques with heart, empowering women to embrace their beauty, reclaim their power, and shine from the inside out. Questions We...
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How to Bounce Back Boldly After You Blew Your Diet
The Flipping 50 Show
Where’s the next step after you blew your diet? If you've done that before you know, it’s a hard spot. Are you feeling frustrated after blowing your diet again? It's time to Bounce Back Boldly and stop the shame spiral! In this episode, we’ll uncover the science behind why we overeat and how you can regain control. Know the powerful strategies to turn things around. Let’s dive into how you can bounce back with confidence and ease—because it's never too late to Bounce Back Boldly! My Guest: Connie Bennett is a former sugar and carbs-addicted journalist and author of...
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Exercise and Hot Flashes and Other Menopause Symptoms
The Flipping 50 Show
Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase. In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s...
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:
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- 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:
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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.
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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.