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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The Real Reason for Migraines and Constipation in Menopause
09/17/2024
The Real Reason for Migraines and Constipation in Menopause
The Real Reason for Migraines and Constipation in Menopause Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me? Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our daily lives and even affect our mood and behavior. Today, ladies, let’s talk about why these happen, how we can prevent these issues and what to do when they hit. We’re going to talk about what is going on with our bodies during this time and discuss what are the effective ways to get relief. Tune in to get some helpful insights on how to avoid or cure migraines and constipation. Together, let’s heal and control our well-being during this phase of life! My Guest: Diane Ducarme is a master in migraine investigation, combining Eastern Medicine, Western science, and technology to uncover the root causes of migraines. With an MBA from Harvard, fluency in 7 languages, and dual studies in TCM, she focuses on the power of functional foods, adding rather than eliminating. Diane hosts the "Migraine Heroes" podcast and leads Nectar Health in pioneering migraine relief and wellness. Questions We Answer in This Episode: How do migraines, vertigo and dizziness evolve in perimenopause and menopause?[00:13:20] Why are women more constipated in perimenopause and menopause?[00:15:54] Does constipation relate to migraines in perimenopause and menopause?[00:28:01] What are the traps to not fall into when tackling constipation?[00:32:27] Can some migraine solutions exacerbate constipation?[00:22:39] What are quick fixes to address constipation and migraines in this stage of life?[00:16:37] Connect with Diane: Website: App: On Social: Instagram: Instagram: Facebook: TikTok: Other Episodes You Might Like: Identify the Reason for Your Headaches and Migraines: Midlife Gut Solutions from Bloat to Colitis and Crohn’s: Resources: Taking the free online test:
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Things I Wish More Women Over 40 Knew About Exercise
09/13/2024
Things I Wish More Women Over 40 Knew About Exercise
Things I Wish More Women Over 40 Knew About Exercise This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, I’ll start there. I’ve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with 17-year-old volleyball players and 14-year-old golfers, with pregnant women, those who recently had breast implants and those who wanted to lose weight and were already a size two and those who needed to and were a size 20. I’ve done thousands of fitness tests and consultations and trained trainers and fitness instructors to do the same. I have seen a big slice of what women, including fitness instructors and trainers, think about themselves, their bodies and exercise. I’ve seen exercise be a way to burn off cookies and earn dinner or not. I’ve seen exercise be addictive and despised. What I wish more girls over 10 knew about exercise is that the women to aspire to be like were more like those represented at the Paris Olympics than the runways in New York. That fast and strong and fit and unapologetic about winning or wanting to is not something that stays with their younger years. Things I Wish More Women Over 20 Knew About Exercise The confidence you want comes easier strong vs skinny. The window for most easily laying down bone density is still open: use it The secret to looking and feeling good and healthier babies someday is in the weight room. Get a smart scale and understand the value of knowing skeletal muscle, body fat percent together with weight. A 20-something woman who can do a pull up is more likely to be a 50-something woman who is aging like a badass. Things I Wish More Women Over 30 Knew About Exercise Strength will help balance your hormones if you change your workouts with your monthly cycle Get a baseline bone density scan at least and a hormone level. Right now, you’re making your next 60 years better or worse Oh, and there is still time to get that pull up that your menopause self will thank you for. Things I Wish More Women Over 40 Knew About Exercise There’s a chance of losing 27% of your muscle from early to late stages of perimenopause but isn’t inevitable if you’re resistance training and maintaining protein. Measure your success by your handgrip, your skeletal muscle mass, body composition and waist measurement, not simply by the scale. Walking and weight training together may be two of the most powerful components for supporting your hormone balance (and avoiding muscle loss, fat and specifically belly fat gains). Things I Wish More Women Over 50 Knew About Exercise Strength and muscle losses can accelerate significantly during the menopause transition. That’s the last two years of perimenopause and first two post menopause. Prioritize strength training and recovery time and habits to help it. Bone density losses also accelerate from between 1-3% prior to 3-5 % during the 2-4 years that are the MT. Things I Wish More Women Over 60 Knew About Exercise Aging causes an accelerated loss of muscle and strength at 60 and a slowing of metabolism, if you don’t offset it with strength training (and protein). You don’t need to reduce intensity; you need to increase it. You may need more recovery time (between exercises, between sets, between high intensity life and workouts, and between workouts. If you haven’t added power, agility, dynamic balance, mobility training regularly to an existing strength training program, now is the time to start. You lose fast twitch muscle twice as fast with age as you do slow. So only moving slow in exercise is actually accelerating aging and increasing risk for falls compared to using fast twitch regularly. Resistance training is indeed everything that resists gravity but using external loads that require few repetitions with heavier weights to reach or get close to muscular fatigue is still most tied to bone density, metabolism, and strength. Overdoing exercise frequency will cause couch compensation that causes you to lose a critically important “total energy expenditure.” Underdoing exercise frequency or intensity costs you the boost in strength and metabolism and potentially bone density and total energy expenditure that you want for body composition, and reduction of health risks. You’re not too old for bHRT if you want to consider it. Falls over 60 can be devastating. But most often they occur in women who don’t lift weights, don’t train power, agility/reaction skills. (50% of women over 60 who fall don’t walk again) You will tolerate volume better than your perimenopause self. So adding another HIIT day or another set of resistance exercise could be very beneficial and you’ll tolerate it. Things I wish more women over 70 knew about exercise It’s not just muscle and bone or balance and avoiding falls, you also help your brain fire better and improve sleep. Just because you “don’t need to lose weight” doesn’t mean you don’t need to exercise. Blood sugar levels, mood, memory, will also improve. Your ability to stay in your home and drive a car and remain as independent as you like are directly related to your muscle strength. Things I wish more women over 80 knew about exercise There’s still time. The research has been clear for more than 40 years, that even 90-somethings beginning to strength train, gain strength and benefit. You can start now even if you’ve never done it before. Risk of injury is still greater in those who don’t strength train compared to those who do. If women over 40 knew about exercise what I do, they’d know that until very recently there has been very little research done featuring them as subjects. They’d know it’s not great skincare, or staying out of the sun, or great sleep is the secret to looking and feeling younger and carrying confidence into every decade. Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: 21 Reasons Weight Training Should Be Mandatory Exercise After 50: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: Resources: Stronger:
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The Book Busting Menopause Myths That Women (and Their Doctors) Believe
09/10/2024
The Book Busting Menopause Myths That Women (and Their Doctors) Believe
Busting Menopause Myths Estrogen causes breast cancer, gaining weight and belly fat which are inevitable… Today we are busting menopause myths just like this. In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, or incompletely informed. Stay tuned to the end, if fat burning is something you want to know more about … and I know.. Trick question right? Kristin and Maria present the concept of fat burning and becoming fat adapted in a way that makes it easy to understand why what you’ve been trying to do may not be working for you .. at all. So join us in this episode for the menopause myth busting intel in this book and what’s inside which goes far beyond the valuable practical tips you’ll get from it, and why it’s about time you had this book. Busting Menopause Myths from HRT to Supplements My Guests: Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.” Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. They completed advanced training in functional testing modalities which they use in their clinical practice educating and helping midlife women. They created a professional training program for other midlife women’s health practitioners. Questions We Answer in This Episode: What prompted you to write the book? [00:03:51] Let’s talk about the Priority … [00:04:26] What did you mean by Menopause Gold Rush? [00:09:45] You write about informed consent, what does that mean? [00:23:13] What is oxidative priority in regards to burning fat in menopause? [00:35:15] Was this episode on busting menopause myths helpful to you? If so, would you please share it with a friend or three? Connect with Maria and Kristin: On Social: Instagram: Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why: What Women Need to Know about Hormone Replacement Therapy: 4 Menopause Myths that Persist: Resources: Stronger: 5 Day Flip:
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Fit or Fat? Training and Measuring Fitness in Menopause
09/06/2024
Fit or Fat? Training and Measuring Fitness in Menopause
Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves your body composition and takes stress from your heart and joints. It also boosts your metabolism, energy, and blood sugar balance, decreasing insulin resistance and your metabolic health improves. But your heart fitness IS important. Mistakes in Measuring Fitness in Menopause and Beyond. You don’t want or need to know your pace or that you did a mile while you’re doing it. Why? It gives you a false impression of “good” “bad” and means zero. When you’re going uphill, you’re going to go slower. When you’re doing an interval workout you also won’t go as fast as when you’re simply walking a steady state (because to do an interval right you should be recovering completely and that means going slower than your steady pace). Only if you personally are doing the exact same trail or route you’ve done and you’re trying to go as fast as you can, would that be important. Not knowing what your heart rate being higher or lower than normal exertion heart rates mean you may interpret it incorrectly as “good” or “bad.” Measuring Fitness in Menopause During Heart Rate Zone Training Unless you’ve been tested … on the treadmill or bike by an experienced trainer who can monitor your stages and interpret results… the zones shown are based on “average.” For adults over 40, age-related predictions underestimate where you should be. You’re then going to get a red flag when potentially you shouldn’t. On an interval day, you’re not “working too hard” simply because your breathlessness exceeds some arbitrary heart rate not based on you. If it doesn’t feel like a fit, get tested. (more below) But on a recovery day, you absolutely could be working too hard even if you “feel fine.” All signs should be assessed, not just one. How do I know this? Less from 40 years of exercise physiology education (and 25 as an educator/master trainer of other trainers)… And more from time training as a triathlete. From day 1 that I decided I wanted to be (I was 20 working at a health club in the south my summers in college) to the point I actually did begin training (I thank 4-0 for making me take action), I was working with a science-geek coach who daylighted/moonlighted as an engineer at a university and a USAT coach to some pros as well as age-group weirdos like me who went to the country club pool… to swim laps, got up at 3am at USAG (golf) events with my son to run miles in the dark before his tee-time. You get the idea. Had I not experienced the ability to test both in clinical settings (I did years of VO2 max testing on students every semester after having done it myself in undergrad and grad school) and more accessible predicted and associative zone testing that can be done using Heart Rate monitors and treadmill protocols to arrive at personal zones, I would have severely UNDER or OVER trained. My post here is to help you avoid doing that. And avoid what you THINK is ideal based on the “peer pressure” from social media that may be less supportive than it is distractive. Measuring Fitness in Menopause (what we think) Always working as hard as possible when exercising Completely relying on “feels like” for recovery status between sessions Getting heart rate high in a long endurance workout The more intervals the better Doing weightlifting and cardio intervals alternately It feels hard It makes me lose weight Measuring Fitness in Menopause and beyond (What is Really Good) Knowing how hard to push for 4 mins vs 30 seconds Knowing how to do a recovery day and keep heart rate low Not allowing heart rate to creep up during a recovery workout Using high intensity intervals on specific days Reaching muscle fatigue with a muscle-specific workout (followed by 48 hrs min recovery) Reaching breathlessness in interval training when you’re fresh for optimal speed, resistance or power (depending on the mode) Understanding bike, rowing, and swim heart rates will differ from on your feet but breathlessness doesn’t lie The bottom line is this… A good fitness program improves: strength absolute skeletal muscle body composition (decreases body fat) energy levels throughout the day speed heart rate response at the same effort level (lower heart rate at same effort over time) heart rate recovery rate after exercise So, if you aren’t TESTING, before you start and periodically, let’s get that started right now, shall we? [in our member’s area there is a self-test protocol that we’ll help you interpret if you share results] Doing a more comprehensive test (like the one using stages of speed and or incline or both) to record heart rate response is the way to determine heart rate zones. The following options won’t do that. But they will give you a way to gather information on how you’re doing now, compared to averages or not. A Few Facts on Measuring Fitness in Menopause: Heart rate on a bike will be about 10 beats lower than corresponding “work” on your feet (treadmill). So, if you test on a bike, you need to know “bike heart rates” vs “treadmill heart rates.” Want to Test So You Can Measure Fitness in Menopause and Beyond ? VO2 testing is uncomfortable. The last time I did it was December 2018. You don’t have to go to a university, but chances are if they have an exercise physiology lab or an extensive athletic program, you can test there. Other fitness and health pros also offer this, most often on a bike. But if that feels like too much or too expensive, you can establish a way to learn if your fitness is working. If you have no access to protocol [our member’s area or an experienced coach who can do this] start here: Keep it simple. What is your resting heart rate? First thing in the morning. (average of 3 days) What is your heart rate before this test? Do a mile walk test. (For a more elaborate test that was originally published in 1987, see the Rockport Walking Test, see the resource below). Do it on a flat course that you can repeat exactly. Even though we all have the ability now to do a mile and know, it needs to be repeatable. Same start, same course. A track would be ideal. A treadmill is not. When it’s a test you should be pushing it to find out what your fastest walk pace is. Without your feet leaving the ground (this is running), what is your mile walk time? What’s your final heart rate? Then how soon does your heart rate come back to the rate you were pre-test? Record that time. Measuring Fitness in Menopause Whether you do this simple test or you use the ROCKPORT test you begin to understand all of the components that measure true fitness. Skinny is not fit. Fat is not unfit. There are health complications with each for both now and later. What you want, no matter your weight, is strong, and getting so will improve your heart too. Now you have data at least to measure whether your fitness is improving. And yes, there is a way to compare yourself to others, however, right now that’s not the point. The point is YOU. Is you now fitter than you last year? Is you in six months – let’s make a date to do this again by putting it on your calendar – more fit than now? Look, life happens. A virus may happen, as I write, we just saw that again globally at the Olympics. Your smooth sailing life will have babies and funerals and interruptions. But from time to time check in and consider how it’s going for you. And how refreshing to actually stop looking at weight and fat for just a second and look at your heart. References: Kim K, Lee HY, Lee DY, Nam CW. . J Phys Ther Sci. 2015;27(8):2559-61. doi:10.1589/jpts.27.2559 Note: the Rockport test suggests you can use a treadmill. I prefer the outdoors. The treadmill is doing a degree of the work for you moving that belt. However, if it’s the only safe option, do the pre and post test in the same way. Try not to hold on (this should be true always! And definitely don’t hold on and lean back!) Other Episodes You Might Like: What are Heart Rate Zones and How are They Helpful Over 50? Muscle and Body Composition in Menopause: 9 Ways to Measure Fat & Body Composition | Best & Worst: Resources: Want to comment? If you’re not in a program or our membership, ! Stronger:
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Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday
09/03/2024
Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday
50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way. My Guest: Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult life. Seeing family members suffer the effects of chronic illness from a young age, Margaret helps others find a better way back to optimal health and wellbeing. Margaret worked on complex cases of autoimmune, including her own. She established a powerful system for restoring health by addressing the root cause of illness. Margaret teaches fellow practitioners the proven system with life-changing results through Restorative Wellness Solutions, which has trained and certified over 1200 qualified health practitioners worldwide. She is the author of Eat Naked: Unprocessed, Unpolluted and Undressed Eating for a Healthier, Sexier You and The Naked Foods Cookbook. Questions We Answer in This Episode: What inspires a woman to run 50 miles for her 50th birthday? [00:05:30] How long have you been running? [00:09:00] Where are you in the menopause timeline? How much has that changed your training and recovery? [00:21:20] How do you train for a 50 mile run differently than your previous marathons? What was the result? [00:21:20] What were the key dietary strategies you used? What are the results? Were they different in the past? [00:26:50] How did you manage autoimmune disease and training at this level, without triggering an all out autoimmune flare? [00:32:20] How did recovery play into things? [00:26:10] Would you do it again? Does longer appeal to you? [00:40:20] Did training take a toll on energy for work or relationships? [00:24:40] Connect with Margaret: On Social: Instagram: or Other Episodes You Might Like: 78 Year Old Endurance Athlete Training for Triathlons: Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: Take a Walk with a 57-year old Book Author | Just 1400 Miles:
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5 Non-Exercise Ways to Boost Fat Burn
08/30/2024
5 Non-Exercise Ways to Boost Fat Burn
This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown Muscle protein synthesis even - 30% of it toward digestion Even without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth hormone Same wake time is the fastest way to reset your circadian rhythm Limit or Eliminate Alcohol Metabolizing alcohol all other metabolism stops (food gets stored as fat) It’s metabolized as sugar, increasing blood sugar then insulin The after effect is as bad: negatively impacts sleep, causes blood sugar issues the next day Negatively impacts hydration levels Decision-making skills are gone so making good choices is hard! Move More Exercise Less The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware … it also can come back to bite some midlife women but having them sit more than ever. Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including “fidgeting” References: Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: International Society of Sports Nutrition Position Stand: protein and exercise: Effect of alcohol on postmeal fat storage: . Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: Combined Aerobic and Strength Training and Energy Expenditure in Older Women: Other Episodes You Might Like: 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: Is Zone 2 Best for Fat Burning in Menopause Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: Resources: 10 Day Hot Not Bothered Challenge: STRONGER Tone & Define: TEDx Talk:
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Natural Solutions to Restorative Sleep in Menopause
08/27/2024
Natural Solutions to Restorative Sleep in Menopause
Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again. My Guest: Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT training in New Jersey. In 2005, he founded Roots and Branches Integrative Health Care in Boulder, Colorado, focusing on uncovering the root causes of chronic illnesses. He is a certified Shoemaker practitioner, specializing in mold and biotoxin illness. He is dedicated to differential diagnosis and personalized treatment plans, emphasizing the importance of identifying underlying causes of illness. In addition to his private practice, he teaches functional medicine, practices Jiu-Jitsu, skis, and supports his children's health journey. He specializes in inflammatory and autoimmune diseases such as: Hashimoto’s Lupus Mold and Biotoxin Illness (CIRS) Autoimmune disease Chronic fatigue Gastrointestinal concerns Mood disorders Cardiovascular disease Rheumatoid arthritis Hormone balance Chronic pain Neurological conditions Food sensitivities/intolerances Complex chronic disease Questions We Answer in This Episode: Why is sleep harder for some with age or specifically with menopause? [00:39:00] How do we set up for a restorative night of sleep? [00:35:00] As we get older, what is important to ensure healthy sleep? [00:34:50] What is the science behind CBD aiding in both falling asleep and staying asleep through the night? [00:24:30] Tell us about the CBD you recommend and why? [00:27:00] How does healthy sleep impact health overall? [00:10:00] Connect with Dr Dornigner : Code: FLIPPING for discount on first order On Social: Instagram: and Other Episodes You Might Like: Is CBD the Answer? How Women Use CBD to Manage Menopause: Woman to Woman: How to Get Your Best Sleep in Midlife: Sleep Yourself Productive | Better Sleep Well Rested Days: Resources: Glucose Monitor: LOOKEE® Ring:
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Research About Menopause: What's Real and What’s Marketing?
08/23/2024
Research About Menopause: What's Real and What’s Marketing?
Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the other yourself. Questions We Answer in this Episode: How to know if a source is credible? [00:36:00] What determines a peer-reviewed journal? [00:18:50] Are all studies on PubMed or Science Direct peer-reviewed? [00:36:00] Are all studies from Google Scholar (AI) peer-reviewed? [00:37:00] What makes some research studies better than others? [00:04:50] In short this will be a bit like a vocabulary lesson so you can filter news regarding research about menopause for yourself. The spoiler alert is this: the gold standard in health research are those that are interventional, randomized, double-blind, placebo-controlled studies. In the planning stages and then results and discussion these things will be considered and determined: Reliability is at least 3 independent experiments giving the same results. Relevant to you with subjects just like you. Recency is often within the last 10 years with exception Validity is about how well findings apply to those not in the study. (discussion is about communicating things that may interfere with it being applicable to a diagnosis or a protocol or treatment) Confidence level aiming at 95% confidence level requires a result across a large number of subjects to show it Sample size A good maximum sample size is often around 10% of the population, as long as it doesn't exceed 1,000 people. At least 100 subjects. Larger than 30, less than 500. The answers vary considerably. What you should expect: Written for professionals Authors names and a contact included Bibliography included Peer-reviewed journal How do you know if it’s a peer-reviewed journal? Go to the journal (not the article to find out). The journal website includes information for authors about the publication process. A board of experts review and evaluate before acceptance for publication in peer-reviewed journals. Two Additional Terms to Know Regarding Research About Menopause Qualitative - descriptive is more loosely gathered data that might be polls or surveys and interpreting the responses without giving a percentage. This might also come from a review of literature which isn’t actually conducting a study but is reviewing a pool of studies to seek common denominators about the research methods and results. Quantitative - based on numbers and is going to result in for instance a percent of muscle lost on average each decade, or over 80% of women describe libido issues. Mixed - including both There are many types of studies starting with observational and interventional. Observational studies look at what effects habits, beliefs or events affect certain outcomes. For instance, a study that reported an association between increased meat eating and cancer. However, the study was conducted based on a survey where participation was compensated. Participants in such studies may be motivated by the ease of collecting $20 for reporting their habits but might be consuming hot dogs and bologna and Spam, unlike you who are choosing other options that are organic, grass-fed and finished wild options. The headlines? Satisfy a great need by the media to get views, clicks and engagement. Interventional studies, just as it sounds, provide some kind of imposed change to subjects. For instance, providing an example on research about menopause, a study published in Obesity on post menopausal women in a weight loss program divided groups into long sleepers vs short sleepers. They compared results from the change in sleep while other conditions (eating and exercise) were controlled. Though this may not fall directly under current research about menopause, a recently published study in JAMA in July 2024 found older adults (av age 71) who lifted heavy weights for 1 year retained their strength for 4 years while those doing moderate weight training did not. This was a randomized longitudinal study. Types of Research About Menopause Longitudinal vs Cross sectional Looking at the same co-hort over time checking in periodically to see what results occur vs look at different segments of the population one time. In research about menopause, perhaps none is more well-known than The Nurses Health Study. It is a longitudinal observational study looking at the effects of certain habits over time. Some of Dr Loren Fishman’s studies on 12 yoga poses have been longitudinal studies showing increase in bone density over time. Some also were retrospective looking back at what happened in women who had done yoga more than every other day. New studies that would take specific poses and see which of those were most beneficial would be prospective, or going forward in time. Active treatment vs placebo studies are where all receive the treatment vs some subjects receive the actual drug or treatment and others receive a placebo sugar pill. Sometimes this is an exercise intervention. Where the actual protocol tested is resistance training exercise and the placebo also does resistance training but without protocol Control group means that a subset group does not have the treatment or follow protocol. For instance in Fishman’s studies an experimental group would have done the yoga poses and a control group was also post menopausal but did not do the yoga poses. Open vs Blind/Double Blind: everyone knows who is in which group (experimental, placebo or control) vs subjects or researchers don’t know vs neither researchers nor subjects know which is which. Randomized control vs case control References: . Other Episodes You Might Like: Living Longer is NOT the Goal: Research on Longevity: Science that Makes Exercise Essential for Menopause Health: Boost Weight Loss with Exercise and Eating Timing: Science Studies: Resources: Hot Not Bothered Challenge: Stronger:
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How To Defy Aging Naturally without Needles or Knives
08/20/2024
How To Defy Aging Naturally without Needles or Knives
Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is? This is your episode if you love health, wellness and you want to look and feel your most beautiful. My Guest: Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful, radiant skin without Botox, fillers, or surgery. Through her Bold Beauty Course, she educates women on how to defy age naturally. Trina is also a best-selling author of "Beauty’s Dirty Secret" and a prominent advocate in the clean beauty movement, promoting health and wellness from the inside out. Questions We Answer in This Episode: Why is beauty so important? [00:05:20] Why are signs of skin aging so hard to prevent? [00:14:50] What are the primary goals of women in maintaining youthful skin? [00:05:50] At what age does the skin naturally start to decline? [00:30:20] What’s the main problem with the skincare on the market? [00:24:00] What is the allure of botox, fillers and surgery when it comes to beauty? Are there risks? How much do they cost? [00:10:00] How do these procedures work and are there any ramifications to our health and long-term beauty? [00:14:00] What are the 5 root causes of aging skin? [00:14:30] Are there any long-term natural treatments? [00:11:30] Connect with Trina and attend her webinar: Start the Course: Code: Flipping50 On Social: Facebook: IG: TikTok: Linkedin: X: Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: Glowing Skin After 50: How to Get It and Keep It: The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: Resources: 10-Day Hot Not Bothered Challenge: STRONGER 12-Week course:
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Can You Wear a Weighted Vest with Osteoporosis?
08/16/2024
Can You Wear a Weighted Vest with Osteoporosis?
The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions I’ll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you have chronic upper back and neck pain? [00:40:20] Within this episode I’ll show some images of my weighted vest and what you want to look for. They’re so much better now than they used to be! It was an injury weighting (see what I did there?) to just put one on two decades ago. And they definitely were not made for women. I’ve been lecturing about osteoporosis and osteopenia since 1995. That first adult education class I taught was the first time I left my house without my infant son, I think! Back then I had to draw pictures on the chalkboard of modeling and remodeling of bone, explain these then, new terms, and what was happening. And… we had a list of contraindications that are no longer the best science we have. While much of the decade-by-decade steps to build bone and then prevent or slow loss still are true, the veil of doom has been lifted. We no longer have to pop someone into bubble wrap. But you might think so because a search online will bring up ALL the content over decades. You’ll think you are a delicate flower and that oh, my you shouldn’t do rotation ever. And this fear mongering has to end - not that you shouldn’t be informed about how to exercise correctly and what starting and progression looks like. Breaking Barriers Using Weighted Vest with Osteoporosis Back in 1996 I started working with one client, and then another would be diagnosed with osteoporosis. If you’re listening, Mary, you were the first to break some barriers and overcome the fear. You had a good doctor who understood the whole person, and the real way healed. If I were concerned about osteoporosis, what I would do: Resistance training - progressive overload to as heavy as safely possible. My preferred is 5 x 5 reps Employ power in those workouts High Impact - at least 4 sets of 10-20 impacts a day most days of the week Moving during the day, breaking up sedentary periods of time, on non-exercise or recovery days (from strength training and HIIT with impact) the addition of weighted vest during walks or movement around house Whole Body Vibration use most days of the week (in conjunction with strength training and for balance or core exercise. (I use the Move: and you can get 20% off with code Flipping50) Yoga consistently for the anti-gravity benefit of unique positions (and maintenance of mobility crucial to stability) Though wearing a weighted vest did not have a significant positive impact on the lumbar spine, Whole Body Vibration does. “lumbar spine BMD (MD: - 0.01; 95% CI [- 0.02, - 0.01]) reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training, and WBV. By contrast, these analyses did not have significant effect on change in femoral neck BMD. WBV is an effective method to improve lumbar spine BMD in older PMW.” References: Mohammad Rahimi GR, Smart NA, Liang MTC, Bijeh N, Albanaqi AL, Fathi M, Niyazi A, Mohammad Rahimi N. The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research. Calcif Tissue Int. 2020 Jun;106(6):577-590. doi: 10.1007/s00223-020-00671-w. Epub 2020 Feb 13. PMID: 32055889. Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M489-91. doi: 10.1093/gerona/55.9.m489. PMID: 10995045. Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998 Jan;53(1):M53-8. doi: 10.1093/gerona/53a.1.m53. PMID: 9467434. Other Episodes You Might Like: Build Bone After Osteoporosis: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: Exercise for Bone Density Then and Now: Resources: Synergee Weighted Vest Infinity Vest Workout Equipment - Body Cardio Walking or Running Vest - 20lbs: Short Weighted Vest 12lbs - 50lbs:
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TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe
08/13/2024
TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe
Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. My Guest: Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel for individuals in their golden years. As the founder of Freebird Club, an emerging social and travel community for people over 50, he has created a vibrant platform where members can connect, share travel tips, arrange meet-ups, and book affordable homestays with other members. Peter is redefining the way older adults experience travel and community, making a significant impact on their lives. Questions We Answer in This Episode: Can you share a bit about yourself and your personal journey? What inspired you to focus on positive aging and travel for older adults? [00:04:50] What is Freebird Club, and how can people get involved with it? [00:32:30] What sparked the idea for Freebird Club? Can you share a memorable story from the early days of starting it? [00:08:20] What has been one of the most surprising or heartwarming stories you've encountered from Freebird Club members? [00:17:50] How do you envision the future of Freebird Club and the positive aging movement? Are there any upcoming initiatives or projects you're excited about that our listeners should know about? [00:13:30] What words of encouragement would you offer to older adults who may be hesitant about traveling or joining a community like Freebird Club? [00:34:50] And the last Question, Debra asked you! Please listen, then respond inside the Connect with Peter: On Social: Facebook: Instagram: Youtube: Other Episodes You Might Like: Take a Walk with a 57-year old Book Author | Just 1400 Miles: Inspiring Stories of Older Athletes North of Forty: Ageless Aging: Believe it or Not? Resources: Hot Not Bothered Challenge: STRONGER 12-week program:
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Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp
08/09/2024
Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp
Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights. Notable notes in lifting during midlife: Don’t rush going heavy. Let your connective tissues adapt. Understand your muscle fatigue and know when to stop. Listen to your body when to increase weights, increase reps and/or increase power. Do no harm to yourself. Do not underestimate recovery. For older women or those with injuries, keep in mind the 72 hours of rest in between workouts. Explore light activities during the recovery period like yoga. Consider cortisol tests to check on your body. Strength training beginning phase and progression is different per body. Join me in this episode for the in-depth details on how you lift heavy, create a routine and how to progress your workout during midlife, perimenopause and menopause. Let’s redefine what it means to age. Coming up next week… wearing a weighted vest with osteoporosis? Questions we answer in this episode: Are women in midlife supposed to be lifting HEAVY weights? [00:03:30] How to safely start lifting weights? [00:02:50] When should I start progressing my strength training? Is it better to lift heavier weights or increase more reps? [00:08:20] How often should I lift weights? [00:28:30] Other Episodes You Might Like: What They Don’t Teach Women About Strength Training and should: of Strength Training for the Midlife Woman: Training Enough for Bones, Not Adrenal Fatigue:
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Detoxifying Your Body from the Damage of Diets in Menopause
08/06/2024
Detoxifying Your Body from the Damage of Diets in Menopause
The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about his career path? So I asked and here he is. You’ll be glad you stayed for this one, and stay till the end if this resonates with you. Joe is giving away 3 months of coaching to one of our listeners and I’ll tell you how to be eligible at the end of the show. My Guest: Joe Hoye’s journey in health and fitness began at 13, inspired by his mother’s strength and guidance. Despite a detour in college that led to weight gain, Joe reclaimed his health through disciplined fitness and nutrition. This personal transformation drew others to seek his advice, sparking his passion for helping others. As a former surgery technologist specializing in OBGYNs, Joe founded Hoye Fit to empower women over 40. His holistic approach to fitness goes beyond diet and exercise, integrating mindset, movement, and behavior change. Through Hoye Fit, Joe has helped thousands of women achieve balance and transformation, embodying resilience, compassion, and a commitment to their well-being. Questions We Answer in This Episode: The Diet Detox - how to detox your body from damage of past diets [00:12:00] Joe’s personal journey and how he became a fitness coach [00:10:20] How To Have A Healthy, Fit Body After Menopause [00:18:50] Which exercise is best? How can you get fit and not feel deprived? [00:22:30] Joe’s definition of a successful mindset when it comes to health and fitness [00:30:20] Link for 3 months of coaching in the give away: Connect with Joe: Website: On Social: Facebook: Instagram: TikTok: Other Episodes You Might Like: Midlife Changes with Intermittent Fasting Expert Gin Stephens: Figuring Out Calories You Need in Menopause: Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: Resources: Hot Not Bothered Challenge: STRONGER 12-Week program: Discovery Call with Debra:
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23 Lab Tests in Menopause and What They Tell You
08/02/2024
23 Lab Tests in Menopause and What They Tell You
In this episode I’m sharing my recent lab test, 23 lab tests in menopause, to be exact. I’ll share why so many, how often, what I’ll learn from them. If you’re at a loss for what to order or really, what you need and want a doctor to run this will help. Connecting the dots is not always easy! Though I ran almost all of these as a part of writing You Still Got It, Girl! Almost a decade ago, by ordering self-directed labs and doing the research to interpret them and take actions to either follow up with a physician or to consider dietary, exercise, and natural solutions that would improve results, I recommend you utilize a physician who’s willing to and not threatened by your desire to learn more about the what, why and when for these tests. You know how you feel and what’s right for you. Hopefully you’re not settling for less than feeling great. Signs that you’re not doing okay, in spite of your efforts include unexplained weight gain, inability to lose it, feeling lethargic/tired either on a regular basis or after exercise. Add to that insomnia, dizziness, brain fog, gut issues, and so many more. Having a basic understanding of the tests, that often are not ordered by Western trained docs, and why you want them, may help you be a detective and an advocate for your own health. Recent Lab Tests in Menopause Fasting Glucose Fasting levels above 125 are indicative of diabetes. Those 100-125 indicate prediabetes. Knowing this is helpful for monitoring your habits. A continuous blood glucose monitor can be a fantastic tool for you. Fasting Insulin Metabolism issues or weight loss resistance are good reasons to check fasting insulin (beyond just fasting glucose). Insulin resistance can promote additional weight gain. A1C This number can indicate how well controlled sugar levels have been over the past 3 months and also can indicate a prediabetic or diabetic condition. Serum Ferritin Reliable indicator of body’s iron stores. Low or very high ferritin may have a condition that results in fatigue. Vitamin D 25-Hydroxy This is important for energy and gaining muscle, particularly fast twitch muscle, as well as energy. Falling into “norms” is under optimal levels so this one can be important for women in midlife and beyond to know. Uric acid Optimal levels may support antioxidant activity but too high can be linked to oxidative stress. Vitamin A Concentrations of uric acid and vitamin A are closely associated. This test may be used to indicate a reason why uric acid levels are high. CRP A major marker of inflammation. Risk of disease increases significantly with high CRP. A Fasting Lipid Panel Looking at cholesterol, LDL, HDL and the total/HDL ratio can tell you what’s happening in your body. It might be genetic, lifestyle or also occurring during menopause as the body generates more cholesterol to attempt to produce hormones. Free Testosterone This is the testosterone immediately available. Can support weight loss and improve memory and strength. Testosterone Elevated testosterone can lead to hair growth, acne, moodiness. But too low can lead to difficulty gaining muscle and bone density. DHEA-S Your precursor to the sex hormones and also an indicator of adrenal function. Variety of Lab Tests in Menopause Estradiol Check for optimal levels for some women, confirming they’re in menopause and for others like me doing hormone replacement, that hormone levels are optimized. Estrone The estrogen product after menopause. Progesterone Can lower post menopause and make sleep and relaxing harder. Thyroid Hormone Tests TSH Released by your brain to signal your thyroid gland. It can be used to monitor dosing of your thyroid medication or as a screening test for the presence of thyroid disease. Free T4 The thyroid makes predominately T4. Free T4 is what your body uses to make the active thyroid hormone called free T3. These are advanced biomarker tests, not routinely done, but very helpful to determine if the thyroid can be affecting how you feel. Free T3 Symptoms (constipation, weight gain, tiredness, low libido) of low thyroid may be missed (passed off as normal or something else) unless the active thyroid hormone (free T3) is measured. High levels may indicate hyperthyroidism. Symptoms of hyperthyroidism include fatigue, anxiety, sudden weight loss, rapid heartbeat, irritability, more frequent bowel movements, difficulty sleeping, sweating and tremors. Free T3 is an advanced screening biomarker that helps screen routinely missed thyroid issues. TPA (Thyroid Peroxidase Antibodies) Thyroid disease has become very common and we can often pick up inflammation in the thyroid years before the thyroid fails. This is important because natural interventions may help reverse the inflammation of the thyroid gland. TA (Thyroglobulin Antibodies) This test can be positive in people with inflammation of the thyroid gland, and it can be seen years before complete thyroid failure – giving you time to take action! Reverse T 3 Reverse T3 is the storage form of the active thyroid hormone. Many conditions can cause you to store thyroid instead of use it as active free T3. If your reverse T3 is high then you may need to address the reasons why. Broader Selection of Lab Tests in Menopause **FSH (**Follicle-stimulating hormone) Levels of this hormone indicate phases of hormones including puberty, reproduction and menopause. Levels rise significantly after menopause. ****This test can be helpful for someone who isn’t sure what’s happening or wants to confirm levels are dropping. **SHBG **(**Sex Hormone Binding Globulin) SHBG is used to keep excessive free estrogen out of the blood stream, looking at these levels can help identify if hormone control health habits can improve your overall health. Sex hormone binding globulin is a protein mainly produced by the liver, and studies show that diets high in simple sugars cause the liver to produce less SHBG. Low levels of SHBG are seen in obesity, prediabetes, insulin resistance and type 2 diabetes. Other Tests Total Cortisol Early morning cortisol screen for adrenal gland function. 4 Sample Saliva Test Measures throughout the day to get a more accurate picture of your stress hormone pattern. ACTH Stimulation Test Administered by a physician to test response Omega 3 and 3/6 Index For muscle and joint aches and pains, and brain health, knowing your omega 3 and 6 index can help you improve overall health and decrease inflammation. Food Sensitivity Testing Depending on which level of comprehensive test you do, you can test for 90 common food sensitivities (or more) and learn what is low, moderate, and highly sensitive for you. Avoiding moderate and higher food sensitivities for 3 months while also taking extra care of your gut can help reduce symptoms of gas, bloating, or other digestive issues stemming from leaky gut situation. Adding probiotics, glutamine, oregano oil and foods known to support gut bacteria can all help improve the gut before attempting to reintroduce. GI-Map For gut issues that aren’t resolved with dietary changes, scores will tell you your gut bacteria levels and which may be out of balance so you can choose very specific probiotics to help rebalance, as you avoid foods that show moderate and high on your sensitivity results. Other Episodes You Might Like: When Exercise & Diet Aren’t Working: Which Lab Tests Should I Get?: Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel: Is a Food Sensitivity Getting in the Way of Your Fitness After 50? Resources: **Link to Ultimate Assessment:
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Why Insulin Resistance in Menopause is So Important
07/30/2024
Why Insulin Resistance in Menopause is So Important
How do you know you’re experiencing insulin resistance in menopause? How would you know that weight gain or belly fat may be a result of your insulin resistance? My guest today has type 1 diabetes and shares today the nuances of how to deal with midlife hormonal changes at the same time as dealing with blood sugar and insulin levels. Insulin resistance in menopause is fairly common. If you’re aware of it, the what and why of it, you can prevent it. My Guest: Melissa Slemp is a certified nutritional and hormone health coach and personal trainer. Founder and CEO of Abundant Health with Melissa. She helps women 40+ diagnosed with type 1 diabetes to feel more empowered and to live their best life despite their diagnosis. Melissa has lived with type 1 diabetes since she was 14 years old and has experienced how a strong foundation of health and happiness supports our relationships, career, and our beliefs to nurture us emotionally and spiritually so we can thrive with diabetes. Questions We Answer in This Episode: Share your type 1 diabetes diagnosis story and how hormone changes impact your day-to-day care? [00:03:40] How does insulin resistance change as we age, and what are some key factors contributing to this phenomenon? [00:06:00] Can you explain the role of protein in managing insulin resistance and maintaining muscle mass as we get older? [00:15:10] How does weight training specifically impact insulin sensitivity and overall metabolic health in aging individuals? [00:14:10] What strategies or practices do you recommend for mindful eating to support insulin sensitivity and better blood sugar control? [00:28:50] Why is hormone testing important, particularly as we age, and how can it help individuals manage insulin resistance effectively? [00:21:20] Connect with Melissa : On Social: Instagram: Linkedin: Podcast: Pinterest: Type 1 In Midlife FB Group: Honey Health Diabetes App: Other Episodes You Might Like: Your Diabetes Risk: You’re In Control | Midlife Women: Stress, Menopause, and Pre-Diabetes? Way Beyond Your Belly Fat: Your Glucose Levels in Menopause with the Glucose Goddess: You Want to Balance Blood Sugar for Belly Fat Reduction: Resources: Continuous Blood Glucose Monitor: Hot Not Bothered 10 Day Challenge: 5 Day Flip: Membership:
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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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