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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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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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?” 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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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...
info_outlineWhich is the best workout routine for you right now – total body or split routine in menopause?
This episode unpacks a recent study by Brad Schoenfeld 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 groups
Total Body Routine
- Trained each muscle group 4 per week (MTThF)
- 4 sets each:
- bench press
- cable triceps pushdown
- shoulder press
- seated row
- biceps curl
- squat
- leg curl.
Split Routine
- Session A
- Mondays & Thursdays
- 8 sets each:
- bench press
- inclined bench press
- cable triceps pushdown
- triceps kickback
- shoulder press
- front dumbbell raise.
- Session B
- Tuesdays & Fridays
- 8 sets each:
- seated row
- lat pulldown
- biceps curl
- hammer curl
- squat
- Leg curl.
Study Conclusion
- Training Volume for Strength
Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits.
However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week.
Ideal or excessive training volume can be unique to each individual.
- Time
The biggest challenge for most humans is Time.
Disrupted or irregular schedules (MTTHF) can happen.
- Rest & Recovery
Ideally 1-2 minutes rest between sets.
Recommended 48 hours minimum to recover between use of same muscle groups.
Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC.
A Quick Overview on Total Body or Split Routine in Menopause
Total Body Workouts
Pros:
- More flexible with schedule.
Easier to fit in and stay consistent with—especially helpful if life gets unpredictable. - Higher metabolic boost.
One study showed 8x more metabolic benefit from total body training than split routines. - Efficient muscle protein synthesis.
Stimulates multiple muscle groups at once, increasing post-exercise recovery benefits. - Better for fat loss.
However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results.
Cons:
- Challenging to manage volume.
Hard to include enough exercises for each muscle group within one session. - Fatigue if overdone.
Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire. - Not always optimal for specialization.
Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders).
Split Routine:
Pros:
- Allows for more focused volume per muscle group.
Easier to do 2+ exercises per muscle group and more sets—important in post-menopause. - Can be energizing per session.
Training just the upper or lower body can feel lighter and more focused. - Useful for variety and advanced training.
Great for incorporating more complex splits and periodization.
Cons:
- Harder to stay consistent.
If you miss a day, it’s harder to make up and can throw off the weekly balance. - Time-dependent.
Requires more days per week and more planning—can be a challenge for busy midlife women. - May lack full recovery.
Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer. - Not ideal if energy is low.
During menopause, fatigue can make it harder to consistently do split routines.
Total Volume if equal can both produce results in Total Body or Split Routine in Menopause
Other Episodes You Might Like:
- Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo
- Next Episode - Women's Wellness Adventure Travel After 50
- More Like This - Cortisol and Exercise in Menopause
Resources:
- Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
- Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.