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...
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Take Up Space: A Perimenopause Body Builder on Her Strength Journey
The Flipping 50 Show
A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny. Book author, Anne Marie Chaker, will surprise you about women’s empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we’ll give you about messages to women. Strong does things Skinny Never Even Dreams About. - Debra Atkinson My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal’s regional editions...
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Retired Lawyer Shares How to Advocate for Yourself & Loved Ones
The Flipping 50 Show
From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices. My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments. Questions We...
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How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies
The Flipping 50 Show
Exposure to mold toxicity affects hormonal balance. You may not have been exposed to mold or you may not know that you’ve been exposed to mold. That mold doesn’t always look like asthma or you getting sick, but it may look like a simple symptom that might be mistaken for menopause. Stay tuned to this episode and learn what mold exposure can do, what it might feel like and why you might simply mistaken your menopause symptoms when they could be so much more! My Guest: Dr. Jaban Moore is a Doctor of Chiropractic located in Kansas City who works virtually with clients through functional...
info_outlineIf 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 enzyme actions in your body
- Bone (requires it or will leach calcium from bone)
- Headaches / migraines
- Quality sleep
- Irregular bowel movement
- Unmotivated to move
Types:
Citrate - irregular bowel movement
Glycinate - muscle cramps, headaches (in the morning)
L-Threonate - cognitive function
When: at night with dinner, split doses for Glycinate
Dosage: sprays and baths
200-400 mg, depends on condition and stress (exercise, emotional, etc)
Vitamin D3
- Directly related to muscle, particularly fast twitch muscle & metabolism
Dosage: 60-80 IU, depends on test results
Omega 3 Fatty Acids
- Reduce inflammation
- Muscle (or reduced joint inflammation to eliminate obstacles for using muscle)
- Healthy joints
Dosage:
1000 mg, combination of EPA and DHA
2-3 times per day if exercising or high stress
Vitamin B-12 (or B complex)
- Thyroid function
- Stress depletes B12
Essential Amino Acids
- Maintain lean muscle mass (low protein intake when travelling)
Dosage: capsule
When: at night
Creatine
- Muscle
- Brain
- Bone
Dosage: 5 mg per day
Types:
Monohydrate - affordable and with more research
Hydrochloride (HCL) - better absorption and faster recovery
Why I Take These (Additional) Supplements in Menopause
Digestive Enzymes
- 10-20% of the stomach acid at 70, we had at 20
- Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten
- You might be low on Digestive Enzymes if you experience:
- Lack the enzymes to break down food.
- Lack of nutritious food we think we’ve eaten.
- Chronic stress (and standing, computer surfing, scrolling while eating)
Betaine HCL
- Higher stress levels = difficulty breaking down proteins into absorbable nutrients
- 10-20% less stomach acid at 70 than at 20
- You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating.
Maca Root
- Energy and stamina without the crash
- Mental clarity and focus
- Hormonal balance
- Adrenal function for stress
- Perimenopause: improves fertility and menstrual regulation
- Menopause: reduce hot flashes and night sweats
Other Episodes You Might Like:
- Previous Episode - Stress Isn’t All Bad? Use Stress to Thrive
- Next Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo
- More Like This - How Much Magnesium – The Missing Link to Total Health
- More Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
Resources:
- Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
- Biohack your health with Body Health’s Perfect Amino Powder.
- Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging.