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...
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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...
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If bladder issues in menopause are keeping you from jumping for bone density or for jumping for joy. Or if laughing and sneezing or a need to consider hydration needs against access to a bathroom are real life and every day concerns you… we’ve got you today. Bladder issues in menopause don’t need to keep you from activities, and they may come with signs and symptoms that aren’t the obvious urgency, burning or leakage. The information here about testing beyond traditional options just might make you want to re-listen and share this one. My Guest: Dr Kelly McCann is a...
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Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms. My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working. My Guest: Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her...
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What do you get when you combine wellness with adventure travel? In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like. No matter which part of this first attracts you, you may feel inspired after this episode. My Guest: Stacey...
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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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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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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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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 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...
info_outlineI’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.
For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything.
Cortisol Follows Your Circadian Rhythm
- Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar.
- Evening: Cortisol drops – when melatonin (your sleep hormone) takes over.
- Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping.
HPA Axis Dysfunction (hypothalamus, pituitary, adrenal)
- Your body's stress thermostat — when it’s overworked, it breaks.
- Constant demand leads to adrenal insufficiency.
- HPA Axis dial things down to protect you and that’s when you hit a wall:
- You’re tired but wired.
- You can’t sleep or sleep all day.
- Your blood sugar is out of whack — hello cravings and midsection weight gain.
- Workouts leave you exhausted instead of energized.
Work Out Doesn’t Work Anymore?
- Cortisol Chaos
- When your old workouts become stressors instead of solutions.
- Workouts add fuel to the fire.
- Solution: Cortisol-Conscious Movement
- The right exercise, at the right time, for the right reason.
The Cortisol–Thyroid–Adrenal Triangle
- Cortisol: Regulates blood sugar and inflammation.
- Thyroid: Controls metabolism — but sensitive to cortisol imbalances.
- Adrenals: Produces cortisol — but burns out if they’re overstimulated.
If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train.
The Influence of Cortisol and Exercise in Menopause
Cortisol During Perimenopause and Postmenopause
- Hormonal Fluctuations
- Decline in estrogen and progesterone affects cortisol regulation.
- Increased sensitivity to stress and potential for cortisol imbalance.
- Symptoms of Elevated Cortisol
- Weight gain, especially around the abdomen.
- Sleep disturbances and fatigue.
- Mood swings and anxiety
Symptoms of Low Cortisol
- Fatigue - in spite of rest
- Low Blood Pressure, weakness
- Loss of Appetite
Know When You Are On An Allostatic Load
- When you reach a tipping point, overloaded by chronic stress.
- Different kinds of stressors:
- Emotional
- Relationship
- Financial
- Work
- Home
- Hormonal Change
- Physical (diet & sleep)
- Exercise
The Good News: Cortisol Isn’t Your Enemy
- Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast.
- The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system.
Exercise and Cortisol
- Impact of Exercise on Cortisol Levels
- High-intensity workouts can spike cortisol levels. (it's natural!!)
- Chronic overtraining may lead to sustained high cortisol and adrenal fatigue .
- Timing Matters
- Morning workouts align with natural cortisol peaks.
- Evening high-intensity workouts may disrupt sleep and cortisol rhythm .
Managing Cortisol Levels
- Lifestyle Strategies
- Prioritize sleep and stress management techniques.
- Incorporate relaxation practices like yoga and meditation, box breathing.
- Nutrition Tips
- Maintain stable blood sugar with balanced meals.
- Limit caffeine and alcohol intake
- Avoid strict keto or carnivore and include resistant starches
- Exercise Recommendations
- Focus on low-to-moderate intensity and short duration workouts.
- Include restorative activities and avoid overtraining.
- Supplement Recommendations
- B vitamins and magnesium are depleted by stress.
- Maca (Find Femminescense here) is an adaptogen.
- Ashwagandha can also be helpful for some.
- Cortisol Manager (available online) contains some of the above.
Solutions To Your Questions on Cortisol and Exercise in Menopause
Q: Can I recover from adrenal issues on my own?
A: Yes, but only if you actually slow down and stop pushing through it.
- Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them.
- Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention.
- Identifying how deep your HPA Axis dysfunction goes.
Recovery is possible — but not if you keep acting like nothing’s wrong.
Q: How long will it take to recover?
A: That depends on how long you’ve been burned out… and whether you actually change your behavior.
- Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around.
- Moderate dysfunction: 3–6 months to really feel like yourself again.
- Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support.
Reminder: The sooner you start, the faster you bounce back.
Q: Will I lose this weight once I fix my cortisol issues?
A: Most likely — yes.
- If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss.
- Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown.
- When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again.
But here's the kicker: you can’t “outwork” cortisol. You have to work with it.
Other Episodes You Might Like:
- Previous Episode - How to Bounce Back Boldly After You Blew Your Diet
- Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause
- More Like This - Exercise and Hot Flashes and Other Menopause Symptoms
Resources:
- Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.
- Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.
- Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.