The Flipping 50 Show
The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
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5 Ways to Improve Your Mitochondria
07/26/2024
5 Ways to Improve Your Mitochondria
Improve Your Mitochondria To improve your mitochondria requires you focus a little more than on just “exercise” or “anything is better than nothing.” First, though, let's talk about why you want to. Now, if you want a deeper conversation, I’ve got a couple resources for you. There are prior Flipping 50 episodes I’ll link to and if you love to geek out and would love 2 hour long explanations you may want to listen to Peter Attia podcasts on the topic or Rhonda Patrick episodes. They both host longer shows that for the most part many of you express you don’t have time (or patience) for but that are very deep dive. Counter to some of the “bros” in science, I also don’t agree with Zone 2 training being the best thing for women to improve mitochondria and VO2 max, at least without understanding it. Practices for Optimal Mitochondrial Performance: Regular physical activity Base building, strength training, HIIT Intermittent fasting or two meals a day Times without eating Reduce stress Overall, stress has a negative impact on mitochondria production because it’s not an “essential” to keep you alive Prioritize sleep Sleep is regenerating at it’s best Nutritional supplementation Secret Weapons to Improve Your Mitochondria Mitopure / Urolithin A - Results seen in about 2 months of supplementation 500 mg a day NAD or CoQ10 - support energy production again, But ignores the need to to clear out poor mitochondria for the inactive (take out the trash) – which is what Urolithin A does. Improves the quality and the quantity of mitochondria. Greater resistance to fatigue, then you walk and move more spontaneously during the day, total energy expenditure increases and blood sugar improves… It's a positive domino effect. C60 - longevity agent, educes inflammation from oxidation and free radical damage, degeneration of cartilage, boosts immunity, hair growth, libido, hormones function better Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: The Importance of Mitochondria | Energy, Heath, and Longevity The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: Resources: Energy Bits: C60: Mitopure:
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78 Year Old Endurance Athlete Training for Triathlons
07/23/2024
78 Year Old Endurance Athlete Training for Triathlons
Rarely do we look at training for endurance or being an endurance athlete here. Today is different. This isn’t a suggestion nor a recommendation. But it is a glass ceiling lift. Whatever you think is possible, is possible. There are few 78-year-olds training for 4-5 hours on a bike or spending hours a week in the pool and on their zero gravity treadmill... preparing for one of the most daunting events in triathlon. But today’s guest is. My returning guest is a 78-year-old endurance athlete and she’s here to share her next goal. If you walk away with one thing, I hope it is that it’s never too late, you’re not too old. And if you find yourself thinking, she shouldn’t, you reconsider and do a self check about your own fear level instead. My Guest: Dexter Yeats, age 78, but identified as 79 for Racing, as it is My Last Year in the Female 74-79 Age Group! In the late 1970s, she began participating in triathlons. In her first race, she finished as the third female overall but was also dead last. There were few female racers back then, and no awards for women, so they received single red roses from a local grocery store. Her first Ironman was in Penticton, Canada, in 1993, where she won her age group (45-49) and qualified for KONA, finishing 10th in her age group. Life's demands limited her swimming and cycling, drawing her to Ultra Running. She ran a dozen 50-mile trail runs and attempted a few 100-mile runs, but her career as a Teamster truck driver restricted her training time, leading to some years without racing. After retiring in 2010, she moved near Coeur d'Alene, Idaho, and resumed racing at 66. She has since completed 15 more full Ironman races, totaling 16, with 10 age group wins and 5 Kona finishes. Despite a few DNFs, she remains undeterred. She has also competed in Ironman 70.3 races, qualifying for the World Championships in Australia, South Africa, and France. In 2018, she won as The World Champion in her age group (70-74) in South Africa. ASEA sponsors her, providing 'Fountain of Youth' products that help her stay healthy, recover and keep going. Questions we answer in this episode: ● How long have you been racing? 00:08:30 ● Any plans to hang it up? 00:09:30 ● What kind of goals do you have? 00:015:40 ● Are you training by the numbers and testing or what does that look like ?00:08:20 ● Do you get resistance from people who think this is too much or wonder if you should be doing this? 19:00 Thoughts about endurance training or being an endurance athlete in latter decades? Inspired? Or what are your reactions? Share them with us! Connect with Dexter: On Social: Facebook: Instagram: Other Episodes You May Like: Previous with Dexter Yeats Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: My Fittest Year | My Ironman without Training:
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One Thing I Would Change After 40 Years Working with Women in Menopause
07/19/2024
One Thing I Would Change After 40 Years Working with Women in Menopause
One Thing I Would Change After 40 Years Working with Women in Menopause Working with women in menopause for 40 years, even before it dawned on me that’s what I was doing, I know now what I wish I’d have done differently. I’ve never said this out loud quite like this, though I’ve hinted at it. The name Flipping 50 was taken very literally by 50% of those first hearing about it. I at first had to help some understand that 50 referred to the way we think about the second half, the way we prepare for it and look forward vs dread it. With knowledge that no two people “age anything” actually age the same, and that epigenetics or habits have more impact on aging than do our genetics, we can indeed flip 50 if we choose to. Our mission in delivery is to help women optimize their lives through optimizing the fitness they have before, during and after menopause. Working with women in menopause, the biggest positive impact doesn’t come with helping the 6000 women a day entering menopause, or the 1.1 billion in menopause by 2025. Maybe for a moment right now. In this episode I look back at all of it and some friends, some clients, some family members… everyone of whose name has been changed. Questions I Answer in this Episode: Why women don’t want to pay attention [00:03:00] When body composition was first measured [00:24:00] When we first really addressed the importance of sleep [00:28:50] Why we didn’t talk about sex and it could have helped [00:10:20] The effects of alcohol and weight, and bone patterns [00:09:20] What seems to matter most [00:15:40] Working with Women In Menopause I’ve Learned… Mindset/attitude/happiness/purpose … an ultra positive effect even when lifestyle habits were mild to moderately present (no excess exercise commitment, just basics) What I’d Change: Resistance training is a more central part of every woman’s workout from 30 on Resistance training relayed as the most important component of fitness in college Every university student be required to take a basic physical fitness course Monitoring muscle, body fat, strength and VO2 from age 30 on A baseline bone density scan Questions about digestion, elimination asked in intake sessions Increased awareness of skin and gut connection for women (and men) Increased awareness of mental health and diet connection Challenge you: Have a conversation with a young woman. Leave out the word “should.” Ask if she wants support. Resources: Membership: 10-Day Challenge: Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: Ageless Aging: Believe it or Not? Midlife Weight Loss: Burn Body Fat, Balance Your Hormones
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Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible
07/16/2024
Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible
If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode. In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours… weight loss. More specifically weight loss in menopause. It’s stubborn, you’re tired, nothing you used to do works any more. In the 11th year of the podcast, having interviewed thousands of guests, Stu’s episode in last year was one of the MOST downloaded of all of 2023. My Guest: Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping women over 40 put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. For the last 20 years, Stu has helped thousands of women take control of their body, lose weight faster and easier than ever before, and ditch the dieting cycle forever. Questions We Answer in This Episode: What is your secret for menopause weight loss? [00:03:40] How did you figure this out - since nobody teaches this? [00:08:00] So how does this work? How does someone do it? [00:06:50] Let’s remind listeners what affects whether a person is burning fat or storing fat [00:06:00] How have you seen low-carb impact the body?[00:18:00] What's the biggest food mistake women make? [00:17:30] Connect with Stu: On Social: Instagram: Facebook: Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: Monitor your FAT and MUSCLE when Losing Weight: Resources: Free Masterclass:
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Protein Consumption in Menopause
07/12/2024
Protein Consumption in Menopause
When it comes to protein consumption in menopause, there are several things to consider. Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true. What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician. Let’s back pedal to what is “high protein.” It’s very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That’s a large range. So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that’s 62 grams of protein. If you ate 35% of your diet from protein, you’d consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That’s nuts! RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that. Protein Consumption in Menopause The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this. It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein. Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved. According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories. This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day. Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight. A 130 lb individual = 60 kg 2g per kg = 120g protein 3.5g/kg = 210g protein Varied Protein Consumption Recommendations Exist The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny." From Stanford Lifestyle Medicine Longevity: For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout. Due to anabolic resistance, which increases as we age, it’s recommended to increase protein intake per meal to roughly 30 – 35 grams. For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day. Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated with the preservation of lean body mass over three years in older adults. In dieting older adults (eating significantly below adequate caloric intake need) the loss of muscle percent was much greater in studies than in those adults consuming twice the recommended daily amount. Subjects with the highest protein intake had 40% less muscle loss than those with lowest protein intake. Muscle Mass, Body Composition and Protein Consumption in Menopause When the energy content of the protein source is accounted for, the caloric intake needed to meet the EAA requirements from plant sources of protein is considerably higher than the caloric intake from animal sources of protein. This is important to consider since obesity, especially with aging, is a major public health concern. Obesity is the most predominant factor limiting mobility in the elderly For anabolic response maximal anabolic response is ~35 g/meal For older adults it is 2x that of younger adults The amount of total intake (with at least 35 g per meal) but not the pattern of intake matters most. So, you could do a large protein intake at breakfast and dinner and moderate at lunch during the day. Or you could do a simple shake pre-workout followed by a high protein meal post workout and 2 additional meals For synthesis: 35g + at meals Weight training (with adequate rest between sessions) Movement/physical activity Sleep Optimal stress levels After just 5 days of bedrest older adults have reduced sensitivity to EAAs and greater muscle breakdown compared to young adults. Any illness or injury resulting in decreased muscle function, to be followed by decreased lean muscle mass and strength. There is a significant reduced effect of EAA synthesis with age. To maximize muscle protein accretion with resistance exercise, daily protein intakes should be approximately .7-1g per lb body weight and 35g or more per meal. To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. The human body is capable of digesting large quantities of dietary protein. Protein Consumption in Menopause and Anabolic Resistance (H2) Reductions in LBM are primarily driven by reductions in postabsorptive rates of MPS and a reduced sensitivity to the presence of a protein bolus. To effectively prevent these declines in MPS during both postabsorptive and postprandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range. 130 lb = 60 kg 2.3 g/kg = 138 g/day 3.1 g/kg = 186 g/day Anabolic resistance in postmenopausal women There is no sex difference in basal or fed muscle protein metabolism in the young, but postmenopausal women have a greater anabolic resistance than older men. Anabolic resistance is also shown by the decreased phosphorylation in the PKB-mTOR-eIF4BP1 pathway in response to increased EAA. Peri and post-menopausal women are increasingly resistant to muscle protein anabolism due to a lack of response to exercise and amino acid uptake (due to the change in the ratio of estrogen:progesterone and sensitivity of receptor sites). Research also shows that with age, we also need more protein for the same training adaptations. Current recommended dietary allowance for protein (0.8 g/kg/day) might be inadequate for maintaining muscle health in older adults, probably as a consequence of “anabolic resistance” in aged muscle. In a report using data from 1,081 adults aged 55–85 years old, more frequent consumption of meals containing 30–45 g protein resulted in the greatest association with leg lean mass and strength. Total body strength, but particularly lower body strength is closely correlated with longevity or mortality rate. Consumption of higher protein diets does not have detrimental effects on health, including kidney function, bone health, or liver function and blood lipids according to multiple sources of research. Summary of Protein Consumption in Menopause (H2) Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat. That is, set your protein intake, and then if dieting or attempting to lose weight, create a reasonable deficit in calories but with increased protein beyond normal intake. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams. A protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein. Very active and athletes have always been advised to consume additional protein. For midlife and older women, there’s even more reason to adhere to this advice. To overcome anabolic resistance, active and menopausal women’s Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1). If you are an active woman, exercising intentionally 4 or more times a week these numbers apply to you. Using 2.2 g/kg/day is the equivalent of 1 g protein to a lb of body weight. (J Int Soc Sports Nutr. 2023 Dec) Athletes [and let’s include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8 - 2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. (Int J Sport Nutr Exerc Metab. 2018) Add Your Questions Relative to Protein Consumption in Menopause (h2) The best place to ask a question is the References: Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover. Appl Physiol Nutr Metab. 2009 Jun;34(3):377-81. doi: 10.1139/H09-012. PMID: 19448702. Andres V Ardisson Korat, M Kyla Shea, Paul F Jacques, Paola Sebastiani, Molin Wang, A Heather Eliassen, Walter C Willett, Qi Sun, Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort, The American Journal of Clinical Nutrition, Volume 119, Issue 2, 2024, Pages 271-282, ISSN 0002-9165, . J Int Soc Sports Nutr. 2023 Dec (Int J Sport Nutr Exerc Metab. 2018 Other Episodes You Might Like: Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout: 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health Effective Fat Loss for Women After 50: Strategies That Work Resources: Facebook Insiders: MEMBERSHIP:
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How to Eat Out Without Blowing It!
07/09/2024
How to Eat Out Without Blowing It!
Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how. Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay tuned to know which kind of healthy food can help achieve your goals. My Guest: Bonni London is a Sarasota-based registered dietitian since 1999 with a 30-year career dedicated to empowering people to overcome health and weight challenges. Bonni holds a Master's degree in Clinical Nutrition from New York University, has blended her early experience as a personal trainer with her nutrition expertise to develop personalized nutrition plans. Her work has been recognized by the Herald Tribune and shared on platforms like ABC TV 7 and her YouTube channel, "Healthy Rebels." If you’re listening to the episode today would you comment, how many times a week do you eat out or get take out of some kind? Questions We Answer in This Episode: What have you completely changed your mind about in the past 3 decades? [00:04:14] What is the biggest obstacle in achieving weight or health goals that no one is speaking about? [00:08:14] What "healthy" foods are keeping us fat and sick? [00:11:04] What is your opinion of fasting? [00:21:48] What nutrition trends should stay and which should go? [00:18:08] Connect with Bonni London : On Social: Facebook: LinkedIn: Instagram: Other Episodes You Might Like: Your Glucose Levels in Menopause with the Glucose Goddess: A New WeightLoss Mindset: From Ballerina to Dietitian: Resources: The Dinning Out Cheat Sheet: Debra’s Essential Amino Acids: Flipping 50’s Burn Boost with Leucine: Watch for her program: Bye, Bye Belly Fat, Boot Camp!:
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Progressive Relaxation in Menopause: A Unique Practical Podcast Episode
07/05/2024
Progressive Relaxation in Menopause: A Unique Practical Podcast Episode
I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine. Introduction to Progressive Relaxation: Explanation of what progressive relaxation is. Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance. Step-by-Step Guide: Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation. Feet: Move to your feet, repeat the process of tensing and relaxing. Calves: Focus on your calf muscles, tightening and releasing. Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles. Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release. Abdomen: Focus on your abdominal muscles, tensing and relaxing. Chest: Tighten the muscles in your chest, hold for a few seconds, then release. Hands: Move to your hands, clenching your fists tightly and then releasing. Arms: Focus on your arms, tightening and relaxing the muscles. Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax. Neck: Gently tighten the muscles in your neck, hold, and release. Face: Scrunch up the muscles in your face, hold, and then relax completely. Head: Finally, focus on your scalp, tensing the muscles and then releasing. Benefits Recap: Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance. Encourage regular practice for optimal results. Resources: More tips: Stronger 12-Week strength training: Other Episodes You Might Like: 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga Cortisol Hormone: Don’t let it derail your fat loss efforts
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Too Much or Not Enough Variety in Exercise in Menopause?
07/02/2024
Too Much or Not Enough Variety in Exercise in Menopause?
The Importance of Basics and Variety in Exercise in Menopause Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits. Incorporate new exercises into warm-ups and cool-downs, but keep your fitness program focused on basic movements. This boosts metabolism, muscle and bone density, and functional fitness. These exercises assist with daily activities like getting up, picking things up, and managing stairs. Functional benefits are crucial as we age. A well-designed exercise program considers sequencing, timing, and rest periods tailored to individual needs. For women over 40, workout timing, repetitions, sets, and recovery periods are vital. Consider life stressors too. The goal is to maintain body composition, energy levels, muscle strength, bone density, and overall functionality, ensuring a healthy, active life into later years. Questions We Answer In This Episode: Why are basic exercises like squats, lunges, and deadlifts crucial for women over 40? [00:09:00] How does exercise variety impact metabolism and muscle/bone health during menopause? [00:08:00] What makes an exercise program unique and effective for women over 40? [00:14:00] How do life stressors influence exercise routines for menopausal women? [00:19:20] What role do basics play in achieving optimal body composition and preventing disease?[00:06:10] Resources: Flipping 50 Membership: 10 Day Hot Not Bothered Challenge: Facebook Insiders Group: Other Episodes You Might Like: Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx: 5 Menopause Workout Tips from Recent Exercise Studies: What’s the Best Exercise Schedule at Midlife:
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Can I Still Start Hormones 10 Years After Menopause? Doctors Respond
06/27/2024
Can I Still Start Hormones 10 Years After Menopause? Doctors Respond
Can I Still Start Hormones 10 Years After Menopause? Doctors Respond The question from our community is, can I still start hormones 10 years after menopause or after 65? Felice Gersh Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For 12 years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor, and she now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine. Felice is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She is the bestselling author of the PCOS SOS series and her latest book, Menopause: 50 Things You Need to Know. Anna Cabeca Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs. Shawn Tassone MD, Ph.D. Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase. Donna White Donna White is a seasoned expert in bio-identical hormone replacement therapy with over 30 years of experience. As the founder of the BHRT Training Academy, author of "The Hormone Makeover," and a pioneer in establishing BHRT programs, she has played a pivotal role in advancing hormone health. Donna's unique approach lies in her ability to translate complex medical information into digestible content, making her a sought-after speaker, educator, and consultant. Her training academy has revolutionized the way medical practitioners approach hormone therapy, leading to significant improvements in patient care and practice growth. Michelle Sands Dr. Michelle Sands is a #1 International Best-Selling Author and a licensed Naturopathic Physician (ND) with a specialization in women’s hormone health. As a highly sought-after expert in Female Hormones and Antiaging, she is dedicated to helping women achieve limitless health at any age. Dr. Michelle co-founded GLOW Natural Wellness, where she focuses on providing solutions for women struggling with chronic conditions and hormone-related issues. Deb Matthew Dr Deb Matthew MD, America's Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife and mom of four boys. After suffering for years with fatigue and irritability due to hormone imbalances, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX. Sharon Stills Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between. Summary of Can I Still Start Hormones 10 Years After Menopause? No it’s not too late The dose and type you take matters more There could be greater risk factors you consider Your lifestyle habits are always still going to be the bottom line on results you get Resources: What, When & Why to Exercise for Women 40+ summit recordings: STRONGER: Flipping 50 Membership: Other Episodes You Might Like: Previous episodes with Sharon stills, Felice gersh, Shawn Tassone MD, Ph.D., David Rosensweet, Which Hormones Matter Most in Meno(pause): How to Harness the Power of Women’s Hormones:
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How to Spot Menopause Misinformation: A Doctor Talks
06/25/2024
How to Spot Menopause Misinformation: A Doctor Talks
With the increased emphasis on menopause and longevity, there is more menopause misinformation, too. This episode takes a look at several areas where you might want to take a closer look at your Google Search, the associations and society’s you follow, what “published science” actually is, and two hot-topics right now. My Guest: Shawn Tassone MD, Ph.D., known as Americas Holistic Gynecologist, is the first physician in the United States to be double board certified in Obstetrics and Gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. He’s a practicing OBGYN in the Austin, Tx, hormone specialist, author, speaker, highly rated patient advocate, and creator of the world’s first integrative hormonal mapping system. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and he is determined to remove the myths surrounding women's health. As an integrative health practitioner, he believes that you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX, and his book, The Hormone Balance Bible, published by HarperCollins, is now available for purchase. Questions We Cover in this Episode: With menopause trending in 2024, what misinformation concerns you most? [00:08:15] Titles like Associations, Institute, Society are easy to acquire, much like Instagram profiles. [00:16:15] What are the biggest false information provided to women about menopause? [00:09:15] Do you sometimes think misinformation is intentional; due to ignorance; or the desire to appear as authority without science or understanding enough to deliver? [00:17:15] Are women being misinformed about hot topics like: Intermittent Fasting [00:27:25] GLP-1/Ozempic/Wegovy/ [00:31:45] Menopause discussion has surged, from none to everyone and having a product for it. We judge fitness professionals by appearances and short social media clips, not knowing their true practices. [00:16:15] Connect with Dr Tassone: Website: On Social: Facebook: Instagram: TikTok: Pinterest: Twitter: YouTube: LinkedIn: Podcast: Book: Other Episodes You Might Like: Previous episodes with Shawn Tassone, medical gaslighting, ageism What is Medical Gaslighting and What Do You Do About It? Think You’re Too Old? Ageism Dismantled with Ashton Applewhite
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Exercise Your Way to a Better Mood in Menopause
06/21/2024
Exercise Your Way to a Better Mood in Menopause
The Role of Exercise in Menopausal Mood Management Feeling the mood swings that come with menopause? Crazy for a better mood in menopause? You're not alone. This episode dives into how regular exercise can be a powerful tool for managing mood, reducing anxiety, and boosting overall well-being during the transitional phase to menopause. Get ready to feel empowered with every step, stretch, and lift. Questions We Answer In This Episode: How does physical activity impact mood during menopause? [00:01:00] What types of exercise are most effective for mood management in menopausal women? [00:12:40] How does exercise reduce symptoms of anxiety and depression linked to menopause? [00:12:40] What are easy ways to incorporate more mood-boosting activities into daily life? [00:17:00] How long should you exercise to feel the mood-enhancing benefits? [00:17:20] Can exercise routines be adjusted based on menopausal symptoms? [00:16:20] Hormonal Fluctuations: Declining estrogen and progesterone levels affect neurotransmitters like serotonin and dopamine, which regulate mood and well-being, causing mood swings and anxiety. Sleep Disturbances: Menopause-related sleep issues, such as difficulty sleeping and poor sleep quality, worsen mood swings and anxiety due to disrupted sleep patterns. Psychosocial Factors: Life changes during menopause, including shifts in roles, relationships, and concerns about aging, contribute to stress and mood disturbances. Neurological Changes: Lower estrogen levels impact brain function, affecting emotional processing and stress response, making women more prone to mood swings and anxiety. Physical Health Changes: Symptoms like hot flashes, night sweats, and physical discomfort add to emotional distress and anxiety, further destabilizing mood. The study "Impact of Physical Activity on Physical and Mental Health of Postmenopausal Women" by S Kalra, J Yadav, and P Ajmera reviews the benefits of physical activity and psychological health for postmenopausal women. The physical benefits of exercise include improved cardiovascular health, increased bone density, and enhanced overall physical functioning. Psychologically, regular physical activity reduces symptoms of depression and anxiety, enhances mood stability, and mitigates mood swings and irritability often associated with menopause. Different types of exercise programs, including aerobic exercises, strength training, and flexibility routines, all positively impact mental health outcomes for postmenopausal women. The study consolidates existing research, highlighting exercise as a comprehensive therapeutic tool for managing menopausal changes. Other Episodes You Might Like: That Gut Feeling is Real How Gut Impacts Mood: 7 Mental Health Benefits from Exercise That You’ll Love: Reference: by S Kalra, J Yadav, and P Ajmera, published in the Journal of Clinical & Experimental Research in 2022. This systematic review analyzes the impact of physical activity on both the physical and psychological health of postmenopausal women, including mood and anxiety alterations due to different exercise programs.
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Midlife Gut Solutions from Bloat to Colitis and Crohn’s
06/18/2024
Midlife Gut Solutions from Bloat to Colitis and Crohn’s
Seeking gut solutions? You’re not alone and apparently the USA is the gut disease capital of the world. You heard that right. In this episode, we define serious conditions like Colitis and Crohn’s but we start with - and they may start with - bloat. Have I got your attention? Understanding what could be a gut issue (skin, asthma, arthritis, brain fog, hormonal issues, etc.), the links between the gut and other diseases, and other topics suggested from Flipping 50 support :) Hear how my guest got interested in gut solutions with a personal training client he helped break world records. My Guest: Josh is an ex-paramedic, and Holistic Nutritionist, specializing in gut health. It was the successes his clients have had with complex digestive diseases like Crohn's and Colitis, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Since then, he’s been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health, and complex digestive issues. Questions We Answer in This Episode: Define and distinguish Crohn’s and Colitis and their causes and cures[00:16:25] How and why is the USA the gut disease capital of the world? [00:29:25] How vastly important are our guts are, and how they connect to 93% of the leading causes of death in the USA? [00:13:45] Can you explain the role of the gut biome in disease processes like, chronic inflammation, obesity and mental health? [00:12:15] What's the difference between Western and Functional medicine's approaches to gut health? [00:18:15] What does gut health have to do with brain health, intuition and relationships? [00:33:25] Connect with Josh Dech : Website: On Social: Facebook: Instagram: YouTube: Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: Resources: What When Why to Exercise for Women 40+ Summit:
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5 Exercise Changes in Menopause to Overcome a Plateau
06/14/2024
5 Exercise Changes in Menopause to Overcome a Plateau
5 Exercise Changes in Menopause to Overcome a Plateau If you’ve experienced some weight loss success then got stuck, try these exercise changes in menopause to overcome a plateau. Before any of these steps make sense, resolve issues of fatigue. If you’re getting up in the morning feeling hungover, or you do a workout and feel like a nap, you have other business to attend to before you hop in here. Visit some of the previous podcasts about adrenal insufficiency and stress and start there. This will be here. Some of these things will serve you to know. However, if you don’t base your actions (or inactions: those things you stop) based on the feedback your body is telling you right now, you’ve got to manage it first. I’m going to give these to you right here all at once. Then I’m going to dive into the why these are true. Lastly, if you’re active and moving and have a high demand for calories that you’re not consuming? Unless you also are consciously increasing protein, you’re going to lose muscle. Never ever ever after 40 do we want that to happen. Every decade older you are, the difficulty of getting it back increases. 5 Exercise Changes in Menopause to Overcome a Plateau Remove HIIT if you’re in perimenopause on a plateau Add HIIT if you’re in post menopause on a plateau Do Intense Exercise Early in the Day Go Hard Short (and then recover) Skip “middle zone” madness And bonus: Start walking. Walk after meals, after anything that carries the chance to spike your blood sugar levels. (including…. What is the Skip Middle Zone Madness? Where should you be? Go by Feel. I don’t care, and no one online knows where your heart rate should be by math on a calculator. An estimated target heart rate zone over or estimates for a large percent of the population. For adults over 40 it significantly under estimates. So if you have any fitness level at all, you’re aiming for something that does not fit you. Exercise Changes in Menopause, Boost your energy, improve results, and feel good Boost your energy, improve results, and feel good** You’ve heard the magical “Zone 2” reference and that means something different to too many people. Peter Attia describes it one way, another guru in another way, your trainer another. What I want you to know is this, for most women, it feels like conscious, on purpose exercise but you can carry on a conversation. You are NOT breathless, you’re able to keep going. Even a zone 2 workout will get harder if you go for hours, but 30 minutes, 60 and even 2 hours if you’re used to it and you’re in condition for it can be done in zone 2 easily. None of us live in geography that is completely flat. Going for a walk or hike almost anywhere will involve a hill or gradual increase of altitude. Is that an interval? Not unless it gets you completely breathless, and if you’re going for zone 2 or a recovery walk you will choose a flatter path, or one you’re very used to. The Non-Exercise Changes in Menopause to Overcome a Plateau What stalls weight loss is low carbs. It’s often the first thing we do. Yet, the obstacle is often cortisol. To reduce it, we need carbohydrates. Try these changes in post menopause to overcome a plateau. Resources: STRENGTH Training for Women in Midlife: 5 Day Flip: Other Episodes You Might Like: 3 Menopause Fitness Makeovers: An Open Apology to Women Pursuing Fitness:
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Defining Histamine Intolerance and Mast Cell Activation Syndrome
06/11/2024
Defining Histamine Intolerance and Mast Cell Activation Syndrome
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Muscle Makeover: Why Resistance Training is Essential in Menopause
06/07/2024
Muscle Makeover: Why Resistance Training is Essential in Menopause
Resistance training is essential in menopause. It is supportive of your hormones. It’s an endocrine organ. It supports blood sugar levels, moods and more! All inside! Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips. I’m sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause. The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Resistance training is essential in menopause for maintaining bone density and metabolic health. Questions We Answer In This Episode: Why is muscle mass particularly important for women entering menopause? [00:24:04] How does resistance training impact bone health and help prevent osteoporosis? [00:07:24] What are the best resistance training exercises for women over 50? [00:19:24] How often should menopausal women engage in resistance training? [00:15:54] What are some common misconceptions about weight lifting and menopause? [00:08:54] How can resistance training improve hormonal balance during menopause? [00:20:44] The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Objectives The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Methods Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week). Findings Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites. Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training. Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits. Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD. Conclusions The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Reference: "Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis" by Z Wang et al. (2023) examines various resistance training regimens and their effectiveness on bone mineral density (BMD) in postmenopausal women. Resources: Stronger 12-Week Program: Other Episodes You Might Like: 21 Ways to Optimize Your Workouts After 40: Science that Makes Exercise Essential in Menopause: 21 Reasons Strength Training Should Be Mandatory After 50:
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SOMEDAY is Not a Day in the Week, What Are You Putting Off?
06/04/2024
SOMEDAY is Not a Day in the Week, What Are You Putting Off?
We often sabotage our own success by delaying important tasks. Breaking this cycle is key to making our dreams a reality. Remember, "SOMEDAY is Not a Day in the Week." It's time to turn your plans into actions and make your dreams happen now. My Guest: Sam Horn is the CEO of the Intrigue Agency. Her 3 TEDx talks and 10 books have been featured in New York Times and presented to Oracle, Intel, Accenture, and NASA. As the former Executive Director of the world-renowned Maui Writers Conference and one of LinkedIn Learning's most popular communication instructors, she helps people craft one-of-a-kind books, talks, and careers that scale their income and impact - for good. Questions we cover in this episode: What motivated you to write the SOMEDAY is Not a Day in the Week book? [00:05:10] You love quotes. You are prolific in sharing them so naturally. What are a few of your favorites about how we can make the most of our life NOW, not later? [00:08:50] You have a story about Walden Pond that inspires everyone who hears it to take action on their dreams. Will you share it with us?[00:18:30] Why do you think people - particularly women - procrastinate and put off doing what they know is good for them? [00:20:50] Your upcoming book is AGEncy - how we can use our age as INCENTIVE, not an EXCUSE. Could you tell us more about that? And how long do I have to make room on my nightstand? [00:27:50] Connect with Sam: website: On Social: LinkedIn: Instagram: Twitter: Facebook: Resources: Register for Sam’s upcoming master classes in May and June: How to Market Your Work without Being a Jerk Storyboard your Book and TEDx Talk Other Episodes You Might Like: Take a Walk With 57 Year old Book Author: Think You’re Too Old?
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Science that Makes Exercise Essential for Menopause Health
05/31/2024
Science that Makes Exercise Essential for Menopause Health
If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine. Then I’ll tie this to the physiology of menopause. 1 If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world. 2 “In fact, it would be malpractice not to prescribe it to every patient, every visit, regardless of medical specialty.” 3 “It is recommended that physical activity be recorded as a vital sign, just as other modifiable risk factors are routinely assessed (eg, blood pressure, weight, smoking)” 4 While other determinants of health (genetics, environment, and medical care) influence health outcomes, by far the most important factor contributing to health outcomes is individual lifestyle and behavior. 5 A 2015 article from JAMA Internal Medicine states, “There is no medication treatment that can influence as many organ systems in a positive manner as can physical activity.” This science wasn’t written based on menopause. It was based on the obesity and physical inactivity “pandemic.” Not the one in 2020 but the one that began about the time Snackwells experienced its birth. Yet everything in this (and other research studies) applies to menopause. This is a point in time you’re either going to choose to get and stay healthier or by not exercising properly, you’re at risk of accelerating the rate of aging and disease. The Right Exercise Essential for Menopause Health These are all quotes directly from the American Journal of Lifestyle Medicine and it cited numerous papers published in 2007 and 2009 related to this Exercise is Medicine™ joint project between two prestigious organizations. In the first 5 years, platforms were built. Likely millions were spent. But still not much has happened. Here we are with less than 20% of all women lifting weights at least twice weekly. For women in menopause, strength training properly could significantly impact at least 7 of the most common symptoms experienced by midlife women. Muscle is an endocrine organ. Only 32% of patients receive advice from their physician or other health care professional to exercise or to continue being physically active during their visit with a physician. Only 12% of medical doctors were required to take any course related to exercise during their medical education. The answers are there. But no one is coming… to help a doctor have more time in an appointment, to help a fitness trainer develop a relationship with a doctor so they can be trusted and used as a referral. It’s up to us. To you. To me. We’ve done much harder things. Advocate for yourself. It’s right there. You are just one workout away. Reference: Source: PMID: Resources: 10-Day Hot Not Bothered Challenge: STRONGER: Other Episodes You Might Like: Menopause Exercise Intensity for Optimal Aging for Women Over 50 - 21 Ways to Optimize Your WORKOUT After 40, 50, 60 or 70 - 21 Reasons Weight Training Should Be Mandatory Exercise After 50 -
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Your Glucose Levels in Menopause with the Glucose Goddess
05/28/2024
Your Glucose Levels in Menopause with the Glucose Goddess
Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned. Your Glucose Levels in Menopause with the Glucose Goddess On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now. Significantly. My Guest: Jessie Inchauspé is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her books Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the popular Instagram account @GlucoseGoddess, where she teaches over 3 million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University. Questions We Answer in This Episode: When did you realize blood sugar was going to be your focus? What’s the importance of glucose levels, or blood sugar, for our listeners? For women in midlife who become more sensitive to carbohydrates and less insulin sensitive with hormonal changes, what does that mean? Can you tie inflammation to glucose, since it is “unseen” and hard to sometimes grasp the impact of inflammation? Since doing the research for your book, in what ways have your own habits changed? What are 3 things you really want this book to do? What are some bad recommendations that you hear regarding blood sugar levels? [You’ve made it so simple] Why do you think we find it so hard to change even when we learn what to do? What is your method for studying science? What is considered a “good study” – something that makes it to the book, or to your flourishing Instagram channel? We know that beyond food other things impact our blood sugar, have you studied certain stressors or exercise in combination with food? Can you share any studies regarding sweet taste, even if it isn’t sugar, and the effects of blood sugar? [Say use of stevia, or a piece of sugar-free gum] What are three things a listener could do today as she goes about her routine that wouldn’t turn their world upside down, but could have a significant impact on improving blood sugar [and inflammation]? Connect with Jessie Inchauspé: Website: ,%20https://www.antispike.com On Social: Facebook: Instagram: YouTube: Tiktok: Other Episodes You Might Like: You Want to Balance Blood Sugar for Belly Fat Reduction - Walking Off Weight in Menopause | Controlling Blood Sugar - 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss - Resources: Dietary supplement: Recipe Club:
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Mastering Midlife Metabolism: The Key to Fat Loss After 45
05/24/2024
Mastering Midlife Metabolism: The Key to Fat Loss After 45
If I had the key to fat loss after 45… and I could get every woman to use it, we could change history. Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife. In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how changes in hormones affect your body and what you can do to rev up your metabolism. Discover exercise strategies and lifestyle tweaks that are effective for women navigating the shifts that come with menopause. Questions We Answer In This Episode: How does menopause impact metabolism and weight? [00:03:15] What types of exercise help with fat loss in menopausal women? [00:05:15] Can exercise influence appetite and food cravings during menopause? [00:05:45] What role does sleep play in weight management during menopause? [00:03:55] How can stress affect your weight during menopause, and what can you do about it? [00:13:05] What are practical tips for integrating effective fat loss workouts into a busy schedule? [00:18:05] In a study titled "The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis" provides a thorough analysis of how different forms of exercise influence body composition, particularly fat mass, in postmenopausal women. The research synthesizes results from various studies to conclude that while all forms of exercise are beneficial, resistance training and aerobic exercises stand out for their significant impact. Resistance training is especially effective at maintaining and increasing muscle mass, which in turn helps with more efficient fat burning and metabolic rate enhancement. Aerobic exercise, on the other hand, contributes significantly to overall fat loss, improving cardiovascular health and reducing fat percentages across the body. The research paper discusses different forms of cardiovascular training (often referred to simply as "cardio") for postmenopausal women, emphasizing both aerobic training and resistance training. The study specifically mentions aerobic training (AT) as beneficial for reducing fat mass and improving pulmonary function. This form of training is characterized by activities that increase the heart rate and respiratory rate, typically including exercises like walking, running, cycling, or swimming. Aerobic training was found to be effective not just for reducing fat mass, particularly visceral fat, but also for improving muscle function and potentially contributing to skeletal muscle hypertrophy, which are critical for combating sarcopenia in the elderly. This type of exercise is generally performed at moderate intensity, where the individual can still talk but might be too breathless to sing. Strength Key to Fat Loss After 45 In terms of resistance training (RT), the research highlights its role in improving muscle strength and mass. Resistance training involves exercises that cause the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats. The intensity of these exercises was not specifically quantified in the abstract, but resistance training often involves varying intensities depending on the load and the number of repetitions performed, typically structured in sets. Overall, the study underlines that both aerobic and resistance exercises are integral for managing health outcomes in postmenopausal women, with specific benefits attributed to each type depending on the targeted health outcome. Resources: **10 Day Challenge: **STRONGER 12 Week program: Other Episodes You Might Like: Woman to Woman: How to Get Your Best Sleep in Midlife - How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones - Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - Reference: Khalafi Mousa , Habibi Maleki Aref , Sakhaei Mohammad Hossein , Rosenkranz Sara K. , Pourvaghar Mohammad Javad , Ehsanifar Mahsa , Bayat Hadis , Korivi Mallikarjuna , Liu Yubo. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology VOLUME 14, 2023 URL=
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Muscle and Body Composition in Menopause with Brad Schoenfeld
05/21/2024
Muscle and Body Composition in Menopause with Brad Schoenfeld
How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets, repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women? We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance. Optimizing muscle and body composition in menopause, that is gaining muscle and losing fat is the focus of this episode. A researcher I met personally a decade ago, whose name has become nearly synonymous with any new study on muscle, hypertrophy, and protocols, joins me. Want Stronger Muscles? Let’s Talk Muscle and Body Composition in Menopause! Women in midlife are often more susceptible to negative effects of stress. We have a frequent occurrence in our membership of women who are “pushing through” and not actually getting stronger or more fit, because of adrenal insufficiency or a combination of things, we find that less is more, if we can get adequate stimulus during a session and balance that with adequate recovery, we have a better opportunity to improve quality of life for women who need muscle mass and bone density but not at the cost of exhaustion and injury. My Guest: BRAD SCHOENFELD Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. He also formerly served as the Sports Nutritionist for the New Jersey Devils hockey organization. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, "Science and Development of Muscle Hypertrophy." He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award. His research interest is to optimize body composition (muscle hypertrophy and fat loss) . In particular, his lab studies the manipulation of resistance training variables and their effects on muscular adaptations. QUESTIONS we Cover in this Episode: Why this? What originally propelled you into this field of study and ultimately to teach and advise others? What have been the most aha moments for you in conducting the research on muscle ? Define Muscle hypertrophy vs Muscle strength Define and elaborate on “Volume” We mentioned frequency of exercise and the consideration of the volume of recovery Time under tension and tempo training CONNECT: Website: On Social: Facebook: Instagram: Resources: Hot, Not Bothered Challenge: 5 Day Flip: STRONGER: Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50 - 3 Steps to Gain Lean Muscle in Menopause - Short Workouts for Women Over 50 | What Works? -
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20 Menopause Fitness Changes You’ll Be Glad You Made
05/17/2024
20 Menopause Fitness Changes You’ll Be Glad You Made
This is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale. If you’ve always said, I don’t weigh, I just pay attention to how my clothes fit, it’s time to change that thinking. By the time you may realize you lost a significant amount of muscle it could be too late.. and harder to get it back. Let’s not lose anything you have now, and work to build strong futures. Here's 20 Menopause Fitness Changes to Try 1. Intense exercise Early 2. Exercise late? Make it light. 3. Increase recovery between challenging sessions. 4. If insomnia strikes, leave agility work for another day 5. Warm up and cool down like a boss to prevent injury 6. Bookend workouts with fuel 7. Quality movement wins over frenzied 8. Basics work better than variety for variety’s sake 9. Fuel before any intense exercise 10. Listen to your body better than you have ever before Perimenopause 11. Restore before more: Exhausted can’t get fit 12. Focus on muscle building 13. HIIT may hurt or help: assess for yourself 14. Activities that create positive neurotransmitters 15. Don’t underestimate walking and strength training Postmenopause 16. Energy is more stable: Push a little harder 17. Continue to prioritize strength 18. Frequency of HIIT can often increase from 2 to 4 times a week (45 minutes is still a threshold where injury rates seem to go up) 19. Mobility most days 20. Add Power regularly. Resources: Hot Not Bothered Challenge: FREE What, When & Why to Exercise for Women 40+ summit: TEDx Talk: Other Episodes You Might Like: 5 Menopause Fitness Questions You Want Answered: 3 Menopause Fitness Makeovers | Hormone Balancing Exercise: Do Menopause Fitness Rules Apply to Post Menopause Fitness, too? 495:
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Ageless Aging: Believe it or Not?
05/14/2024
Ageless Aging: Believe it or Not?
Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode. We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces. The Role of Exercise in Ageless Aging Physical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a strength training session not only enhancing muscle tone but also refreshing our minds and spirits. This daily commitment to physical activity is not merely about staying fit—it’s a celebration of our bodies’ capacity to thrive at any age, boosting both brain health and emotional well-being, ensuring we live not just longer, but with unstoppable vitality. My Guest: Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world's leader in understanding and addressing the far-reaching impacts of our aging population, and has led numerous acclaimed studies on women and money. In addition, she has been involved in more than 25 thought leadership research studies worldwide on aging, longevity, retirement, health, family, caregiving, housing, and leisure, which have cumulatively garnered more than 14 billion media impressions. Her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, publishes May 14th, 2024. She lives in San Francisco with her family. Questions we answer in this episode: We are at the beginning stages of a longevity revolution. Why are women at the forefront? Why is it so important to create a new and improved experience of long life, especially designed for women? You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly? You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients? You share actionable tips and steps to help women increase their healthspans, brainspans, and lifespans. Can you share a few that you practice every day? Connect with Maddy Dychtwald**:** Website: On Social: LinkedIn: Twitter: Other Episodes You Might Like: Grip Strength Is More Than Access to Nut Butter: Positive Aging - Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up - Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - Resources: What When & Why to Exercise for Women 40+: NEW BOOK: Ageless Aging -
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Figuring Out Calories You Need in Menopause
05/10/2024
Figuring Out Calories You Need in Menopause
Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges. That said, it’s sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin. Calorie counting isn't the best method if: You want to change your body composition ( is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat. If you go searching blindly online, you’ll find a lot of different answers. For example: Take your weight x 15 for a moderately active individual to maintain, as suggested at . There was no distinction between males and females. For my 200 lb client that’s 3000. You’ll see as we continue that’s different from other numbers. Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level. So when you figure out your BMR you have an idea that if you drop below that number you’re going to risk interfering with bodily function. That’s number is just to keep you alive and functioning. For my client that’s 1380. Where to Start with How Many Calories You Need in Menopause Before you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been. So on paper, or on the internet, it’s so easy peasy. Then welcome to life. My client weighs 200 lbs. She doesn’t want to weigh 200 lbs. She’s very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she’s still very active. Calculations on will tell her this: 2381 to maintain 2131 mild weight loss 1881 weight loss 1lb /week 1381 extreme weight loss 2 lbs/ week This is based on her being extremely active, although not the highest level of activity. From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from . Here’s the problem: reality. Her usual caloric intake has been 1500 - 1881 for a very long time. She isn’t kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she’s likely slowed her metabolism. She’s putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly. She can’t lose weight because she’s not eating enough. What’s the Answer to Better Exercise Nutrition in Menopause or Beyond? Cycling her higher and lower calories for her active and rest days will help. Most importantly though is looking at the content of her meals. If she’s not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she’ll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further. The opposite of the desired effect. Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your total protein intake daily helps avoid muscle loss. The work shared by Dr. Bill Campbell tells us that increasing protein without changing calories at all, spurs fat loss. Dr. Gabrielle Lyon has shared a simple way of estimating protein need - steeped in science - that is 1 gram of protein per lb of body weight as a goal. For weight loss (without muscle loss), that number increases while your total caloric intake decreases. Intermittent fasting can be helpful, for some, twofold. One, it reduces the eating window, almost automatically reducing caloric intake. Even if you have the license to eat, if you have increased protein intake wisely to reduce muscle loss, and you’re eating fibrous foods, your satiety level will prevent you from eating too much. That said, cycling your intermittent fasting windows is also helpful. Any time you adopt a strict schedule or a strict calorie count, or carb count, you risk the body adapting and slowing metabolism to compensate. That’s the opposite desired effect. You have to fuel exercise. Exercise is a muscle breakdown activity. The rebuild occurs between sessions - if you allow enough time, and enough fuel to do so. You can play with the site. It calls this cycling a zig-zag schedule. But it’s the same … I’d have my client boost calories sometimes for one week during a build muscle focus. The next week we’d have a moderate caloric deficit and workouts that are shorter and less demanding. Or we have higher caloric days and lower calorie days (as well as carb levels higher and lower) while protein remains high consistently. Beyond the Calories You Need in Menopause: More or Less Fat? Wonder about how much fat? Studies shared- again via Bill Campbell, PhD - say it matters very little and is just your preference. You can experiment. Genetically, I’m predisposed to do better with slightly higher carbs. You may be otherwise and you don’t need to do a DNA test to find out. Most of us know by now. When balancing the calories you need in menopause, remember flexibility is key; you can adjust fats and carbs while maintaining essential protein levels for a vibrant health balance. If you want to lose weight and aren’t - but are thinking low carb works for you - you could be wrong! Be open to testing for yourself. But the beauty of the science is that as long as protein increases within a set calorie intake, the fat or carbs can go up or down. You have room to enjoy the birthday cake or a favorite seasonal meal that might be higher in carbs, and you haven’t blown it! You’d simply reduce the amount of fat you consumed that day. Resources: Calorie Calculator: See How You Eat: MacroFirst: Mayo Clinic: FDA FoodCentral database: Other Episodes You Might Like: Why Calories Burned from Exercise Don’t Get You Fit: Muscle Protein Synthesis In Menopause: How to Plan Pre and Post WOrkout:
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How Much Magnesium - The Missing Link to Total Health
05/07/2024
How Much Magnesium - The Missing Link to Total Health
How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause? How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake. To find out how much magnesium works for you, start with a lower dose and gradually increase it. Monitor how you feel—improvements in sleep, mood stabilization, and general well-being are indicators that your magnesium intake is on point. If you suspect you’re low on magnesium, especially during menopause, it’s a common concern. Talk to your healthcare provider about how much magnesium is right for you and explore the best ways to maintain adequate levels through diet or supplements. My Guest: Dr. Carolyn Dean, MD, ND, is a respected expert in holistic health, particularly known for her work in magnesium therapy. She has authored influential books, including "The Magnesium Miracle," and advocates for the use of natural remedies in achieving optimal health. Dr. Dean also develops nutritional supplements and is widely recognized for her contributions to holistic health and wellness. For detailed information, visit her official website or consult her latest publications. Questions We Answer in This Episode: What are the top twelve reasons magnesium is foundational to women’s physical and mental health? [00:07:55] How many traditional diagnoses could very well be magnesium deficiency in disguise? [00:09:25] The importance of magnesium as a partner/co-factor with other essential vitamins and minerals such as vitamin D and calcium.[00:08:25] How magnesium is an essential factor in mitochondrial integrity and energy production. [00:27:55] How to choose the right magnesium. [00:17:25] How to properly supplement with magnesium. [00:25:25] Connect with Dr. Carolyn Dean MD ND**:** Website: On Social: Facebook: **** Instagram: Twitter: YouTube: Resources: Book: Magnesium- The Missing Link to Total Health - 5 Day Flip: Other Episodes You Might Like: What Is BioHacking? | Women’s Health - Electrolytes for Hydration: Beyond Water, Heat, and Exercise - One Easy Fitness Nutrition Hack You Could Be Missing -
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It’s Not What You Lose, It’s the Confidence You Gain in Menopause
05/03/2024
It’s Not What You Lose, It’s the Confidence You Gain in Menopause
Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms. If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you? I recently, very recently vetoed an application for a podcast to Flipping 50 based on going from self doubt to confidence. The premise was women in midlife go through menopause with hot flashes, night sweats, insomnia, weight gain and feel unsure and uncertain about themselves and their futures. Welcoming the confidence you gain in menopause lets you charge into this exciting chapter with all the fierceness you've earned—because, let's face it, you're not just surviving, you're thriving! Confidence You Gain in Menopause from Women You’re Around So, I ask you, is that what you want to hear? Because it’s not what you’re going to get here. In fact, this very same afternoon, I had that proposal via email, I met a midlife woman who made me question whether I was living up to my capacity! And you know after talking to her I was feeling inspired. Inspired to bike a little longer, hike a little higher, stretch myself (not talking about yoga here) a little more. I saw possibilities. In the other proposal, and by no intention on the sender’s part - of that I’m absolutely certain - I felt myself hitting a glass ceiling of sorts. I finished - well I didn’t … because I was clearly already forming this podcast in my mind… feeling like it would be enough to settle for overcoming the symptoms of menopause. We’ve got to stop this. Stop it right now. OKAY, yes. I get that many of you are dealing with hot flashes night sweats and it’s not as easy as stopping the wine, sugar in other forms, reducing processed foods and simple carbs and bumping protein and the intensity of your workouts or…more walking. [However, by the way these things help!] But I’ve watched women in midlife who might have been worried about what people will think or unsure of what they want, and reluctant about asking for it even if they did, be pretty dam sure of themselves. Actress Jodie Foster (and by the way she acted and directed Nyad and if you haven’t seen it and doubt what you can do at any age, watch it). It’s worth the extra subscription to Netflix to see it. I may or may not have watched it two days in a row. I’m a study of 1, but here’s how I felt flipping 60. I spent the 10 days following that birthday completely differently than I did the approach to it. The approach to it felt a little like wanting to rush against time and get as fit as possible, or see more muscle or less fat on the Smart Scale or do more pull ups. And after, I became obsessed with things I’ve put off and haven’t done. I registered for an Ironman. (more on that later) I booked nearly a month in Colorado this summer. I got tickets to what for me will be an epic concert - James Taylor at Red Rocks Amphitheater I chose clearly based on core values between two things I desperately wanted and suddenly the universe gave me both by rescheduling the second to a later date. **Can You Tell Me About the Confidence You Gained in Menopause ?** I want to hear from you. I’ve heard from a few of you. You’ve decided to keep working because you love it and don’t love the idea of retiring with your spouse and being around the house together without purpose all day. You’re not being disrespectful to your partner but you’re being more respectful to yourself and saying no, no thank you to say yes to yourself. You’re realizing that little subtle comments from others can be harmful to your own ability to decide for yourself and you’re asking for what you need. Menopause, midlife, a notable birthday… will do that for you. Some of you learned through tragedy earlier. There’s wisdom in witnessing tragedy and having to step into courage you didn’t know you had because you have to. Use it dear listener. Use it to your advantage. Don’t hide it any more. Stop saying, “I’m sorry” for doing your job for needing to speak up. It’s time we give ourselves permission. I’d love to hear from you. When you see this episode posted on Facebook or Instagram, will you share what you’re shrugging off and or stepping into? And would you share how your fitness has been a part of that? I’ll leave you with this: When she lifts heavy things, she can more easily weather heavy things in life. She may ask your opinion. She’s not asking for permission. She does not fear getting old, she’s got her eye on getting bold. More than she wants to lose weight, she wants to lift weight. She doesn’t look forward to retirement, she is interested in rewirement. She doesn’t fear falls as much as she fears stalls. She can walk with power toward things, or walk away from things. She doesn’t feel invisible. She feels invincible. There’s no more powerful health influencer in the world than a midlife woman. She’s responsible for 85% of all household decisions, and has 3 generations of influence. When a woman changes her own story, she changes history. Resources: My TEDx talk: You Still Got It, Girl! The book: 40+: Other Episodes You Might Like: BUILD MUSCLE and LOSE FAT in MENOPAUSE: Why You Can’t Lose Fat in Menopause - Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - Think You’re Too Old? Ageism Dismantled with Ashton Applewhite -
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Pelvic Floor Health in Menopause and Exercise
04/30/2024
Pelvic Floor Health in Menopause and Exercise
There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they do or don’t do. Embrace Pelvic Floor Health in Menopause for wellness. If you've been ignoring or are unaware of Pelvic Floor Health in Menopause, it's time to tune in and take control. Engaging in the right types of exercise can make a significant difference, not just for pelvic health but for your overall wellbeing during menopause. My Guest: Kim Vopni is a self-professed kegel maven and is known as The Vagina Coach. She is a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child over 18 years ago. She is an author, a passionate speaker, and a women’s health educator. Her most recent book, Your Pelvic Floor, launched in March 2020 and was on the bestseller list immediately. After experiencing the upheaval of perimenopause she began educating herself on ways to support her own body and then took a certification to become a Menopause Support Practitioner so she could help others navigate the transition with ease. Kim offers online programs and coaching for women through all life stages but the majority of her client base is in the peri and postmenopausal phase of life. Her Buff Muff app is an ever-growing community where people from around the world find support through her 28 day challenges and monthly membership. Kim also certifies other fitness and movement professionals to work with women with core and pelvic floor challenges through her Core Confidence Specialist Certification and Pre/Postnatal Fitness Specialist Certification. You can find her on-line through her podcast Between Two Lips, her website at and on social media @vaginacoach Questions We Answer in This Episode: What is the pelvic floor and why is it important [00:08:40] What is it about pelvic floor health in menopause that’s unique? [00:10:50] What are the most common signs/symptoms of pelvic floor dysfunction [00:13:50] What can we do about it? [00:13:40] Connect with Kim Vopni**:** Website: On Social: Facebook: Instagram: Youtube: Other Episodes You Might Like: Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper - Intimacy and Incontinence with The Girlfriend Doctor - Your Pelvic Floor: Prolapse and Incontinence - Resources: Kim’s Buff Muff App: What When & Why to Exercise for Women 40+:
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Why a Trainer May Not Get You Results in Menopause
04/26/2024
Why a Trainer May Not Get You Results in Menopause
Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause. Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: What specific training have you had about training women in midlife? What is unique in the way you train women in midlife vs younger women/older women or men? How do you define success? What kinds of things will you be asking me to do? What are the most important components of the work we’ll do together? I’ve heard it said that guidelines and quotas for exercise aren’t necessarily the best way for women to design an exercise program. What are your thoughts on programming for me? How do you measure success? That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Dr. Stacy Sims offers a course Girls Gone Strong offers a Women’s training course Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies) Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority. Resources: What, When & Why to Exercise for Women 40+ summit: 5 Day Flip: Other Episodes You Might Like: Don’t Let Cortisol Derail Your Results: How to Choose a Fitness Pro:
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Can You Fast and Prevent Muscle Loss in Menopause and Beyond?
04/23/2024
Can You Fast and Prevent Muscle Loss in Menopause and Beyond?
If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you do during physical exercise when fasting? Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this? My Guest: Shawn Wells, MPH, LDN, RD, CISSN, FISSN A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally. Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause. Questions We Answer in This Episode: Clarification on Fasting: Addressing common confusions about fasting, such as: How long should one fast? [00:07:53] How to know when fasting becomes excessive? [00:14:47] What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25] Website: Website for custom formulations: On Social: Instagram - YouTube - Facebook - LinkedIn - Twitter - Pinterest - TikTok - Other Episodes You Might Like: Pair Exercise and Fasting After 40: Midlife Changes with Intermittent Fasting with Gin Stephens: HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: Overcoming Confusing Muscle Loss During Menopause: Resources: Blood Glucose Monitor: What When Why to Exercise for Women 40+:
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Overdoing Exercise in Menopause: The Struggle to Scale Back
04/19/2024
Overdoing Exercise in Menopause: The Struggle to Scale Back
If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: Low dopamine receptors Addiction You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors. The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect. You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious. You wonder, why is this happening to me? And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do. That, friend, is going to backfire big time. The hardest thing for you to do, is the thing you must, and that’s stop working out so much. How to Stop Overdoing Exercise in Menopause That’s hard so here are a few suggestions. Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights. But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am. Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day. Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat. While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care. That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it. You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass. How to Give Up Overexercising in Menopause for the Results You Really Want The solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important? Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important? The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this: Cortisol rises (or tanks) Blood sugar rises (even if you ate nothing) – inflammatory response Insulin rises (you’re in fat storage) Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage) Cortisol wonky usually negatively impacts quality of sleep Ghrelin and Leptin are off the next day We can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this. If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels. Here are some suggestions: Go for frequent walks Get outdoors Spend time with a pet Call a friend Enjoy a belly laugh (movies, jokes, friends) Try yoga instead of HIIT Try Pilates for a week instead of tough strength training workouts Do you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™. In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again. Can you relate? I’d love to hear from you if you want to share even anonymously. Resources: What, When & Why to Exercise for Women 40+ summit: 5 Day Flip: Other Episodes You Might Like: Understanding the Role of Cortisol and Exercise in Menopause: Cortisol: Don’t Let It Derail Your Fitness:
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Reverse Biological Age with Dr. Olga Stevko's Methodology
04/16/2024
Reverse Biological Age with Dr. Olga Stevko's Methodology
Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel. My Guest: Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results. Questions We Answer in This Episode: ●How unconscious programs are forming, and how they affect the nervous system?[00:011:20] ●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20] Connect with Dr. Olga: Website: On Social: YouTube: LinkedIn: Resources: What, What & Why to Exercise for Women 40+ event: Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress?:
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