Stronger Muscles Longer Life: The Untold Value of this Accessible to All Anatomy
Release Date: 07/29/2025
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_outlineIt’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 business. He was raised in rural Illinois and lives in New York City.
Questions We Answer in This Episode:
- [00:04:31] How did this become a topic of interest to you personally?
- [00:07:54] Let’s connect strength training to prevention and treatment of illnesses often associated - even accepted - with aging?
- [00:20:17] Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer’s or type 3 diabetes, can you explain for the listeners?
- [00:26:31] How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer's?
- [00:33:13] Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training?
Why Strength Training?
- Strength training changes more than just your body—it's internal too.
- It’s not about looking stronger—it’s about being stronger.
- Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power.
Stronger Muscles Longer Life At Any Age
Strong Youth:
- Peak bone mass forms in youth—strength training in adolescence builds lifelong health.
- A 10% increase in bone mass reduces future fracture risk by more than 50%.
Strong in Midlife:
- Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training.
- Weight training can treat and prevent nearly all chronic diseases.
Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases:
- Type 2 Diabetes
- Heart Disease
- Osteoporosis
- Depression and Anxiety
- Insomnia
- Osteoarthritis
- Frailty
- Dementia & Alzheimer’s
- Blood Pressure and Cholesterol
- Fall Risk
Periodization & Smart Strength Training:
- Periodization: Cycles of high effort, deloading, and rest.
- Women (especially Type A) tend to push too hard—leading to burnout or injury.
- Strength training should energize you, not exhaust you.
- Part of lifting heavy is lifting light.
- The goal: Live better, not just lift more.
Ancient Greek Lesson: The Right Time to Train
- Greek word kairos = the “opportune moment” for action.
- Good training is about doing the right thing at the right time.
- Don't blindly follow a plan. Train for your body today.
Connect with Michael:
- Michael’s Website
- Twitter - DuttonBooks
Other Episodes You Might Like:
- Previous Episode - 5 Things I Would Do If I Were Tired All the Time
- More Like This - What’s Best Total Body or Split Routine in Menopause
Resources:
- Tune in to the upcoming Flipping 50 Masterclass.
- Don’t know where to start? Book your Discovery Call with Debra.