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!

Whole Body Vibration for Bone Density | Medical Exercise Specialist Report 09/26/2023

Whole Body Vibration for Bone Density | Medical Exercise Specialist Report What do you know about whole body vibration for bone density? Curious? Skeptical? Me too. But with more and more instances of degeneration, chronic illness or long haul preventing the active life that supports bone health, additional means of stimulating both muscle and bone density are always on my mind. Falls are the second leading cause of unintentional death in the world. Older women are especially at risk due to decreased strength, reaction skills, balance, and low bone density. Falls result in fracture 31% percent of the time and 95% of hip fractures are the result of falls. For those who’ve had a prior fracture, they are twice as at risk for a future fracture. Whole body vibration (WBV) was first used by NASA with astronauts as a way to overcome the muscle and bone losses experienced by astronauts in space in the early 60s. Why the Need for Whole Body Vibration for Bone Density? Let me give a little background on why this is so problematic. Misinformed from perpetuating outdated information from both doctors and trainers (since 2015 evidence of not only increased safety and viability of high impact and high intensity exercise for osteoporotic postmenopausal women is much more promising than prior goals of stopping or slowing losses) 41% of women over 40 had either osteopenia (>31%) or osteoporosis (>14%) in a 2010 study Said differently, 31% of women over 40 had osteopenia and more than 30% of women over 60 had osteoporosis. The further from menopause (>10 years the increase in prevalence of osteoporosis = 40% compared to just 5 years post menopause at 9%) Whole body vibration increased BMD by 2% with 5 minutes 3x a week (for 6 mos) in postmenopausal women. In physically restricted individuals it’s an alternative to other exercise. In able-bodied, in combination with resistance training, WBV increases results of both muscle and bone regeneration. While I wouldn’t advocate only doing whole body vibration for bone density if you’re able to do more, in conjunction with resistance training exercises, impact to your tolerance level, and attention to dietary and gut health, whole body vibration for bone density is an “extra” form of insurance. It not only improves bone density, but is beneficial to muscle, balance, and healing or regeneration in the case of injury. “Whole-body vibration therapy is an intentional biomechanical stimulation of the body using various frequencies of vibrations with the motive of health improvement. Ever since its discovery, this therapy has been extensively used in physiotherapeutic measures and the sports industry. For its property of increasing bone mass and density, space agencies use this therapy on astronauts who return to Earth after long-term space missions to regain lost bone and muscle mass. The potential of this therapy to restore bone mass encouraged researchers to look for its scope in the treatment of age-related bone degenerative diseases such as osteoporosis and sarcopenia, as well as in the correction of posture control and gait in geriatrics and post-menopausal women.” Mechanisms of Whole Body Vibration for Bone Density (and more) affects bone metabolism, muscle function, muscle training, and the endocrine system Vibration therapy provides anabolic mechanical signals to the bone and musculotendinous systems It improves blood circulation to the bones, ensuring an improved nutrition supply. Human adipose-derived stem cell differentiation into osteoblasts is facilitated by vibration therapy inhibiting excessive osteoclast formation improves bone health by amplifying gap junctional communication in osteocytes activate the tonic vibration reflex and induce non-voluntary muscular contraction activation of previously inactive muscle fibers enhances the endocrine system's functioning: Growth hormone increases What questions do you have about WBV for osteoporosis? References: Other Episodes You Might Like: Exercise for Bone Density Then and Now: 21 Reasons Weight Training Should Be Mandatory Exercise After 50: /episode/index/show/welluafter50/id/28115474

Female Entrepreneur Suzelle Snowden of Fit Bodies, Inc. Teaching Vacations 09/22/2023

Female Entrepreneur Suzelle Snowden of Fit Bodies, Inc. Teaching Vacations If you’re a female entrepreneur, you know. You know juggling all the things. And the unique way a woman’s brain is both made for it and it can bring you down with overwhelm! A woman on a mission to provide one solution at one resort ended up creating a business that 30 years later is still thriving. She’s creating safer exercise environments for folks choosing to travel and stay active, and opportunities for fitness professionals to enjoy a working vacation. For the hotels and resorts she serves, she’s creating less liability and more positive experiences for customers. This episode will seem a little off the beaten path and more targeted to our health, fitness and wellness professionals at She Means Fitness Business podcast. We do have a special extra episode for you health professionals at She Means Fitness Business coming out tomorrow, but I want you to hear this. It’s an inspiring story of how a business was born and for those of you aspiring to do something that hasn’t been done before… and to go for it, it’s not too late. If you’re away from home, realize there are many resorts now serviced by Fitbodies, Inc. making your fitness on the beaches more safe (and effective). My Guest: Female entrepreneur, Suzelle Snowden is the founder of Fit Bodies, Inc., the creator of the largest teaching vacation organization in the world. Fit Bodies, Inc. blends the vacation aspirations of exercise professionals with the wellness needs of a luxury resort. Suzelle’s passion is to share fitness with others! With over 35 years in the fitness industry, Suzelle is ACE CPT and GFI with numerous other certifications including Spinning®, Yoga Alliance E-RYT-200, Corefirst and Strong Nation. Questions We Answer in This Episode: Back in '92 when you began Fit Bodies, Inc., what inspired you? Still thriving in 2023...is a fantastic track record... how is it different now, how was the pandemic and how is it post pandemic? Can you book a vacation with your fitness pros ? It’s your turn: female entrepreneur or C-suite exec? What’s your biggest challenge regarding juggling business and wellness? Connect with Suzelle: Website: https://www.fitbodiesinc.com/ On Social: Instagram: Facebook: Linkedin: Resources: STRONGER 12-week strength training: /episode/index/show/welluafter50/id/28086425

How Much Collagen Counts Toward Protein Needs? 09/19/2023

How Much Collagen Counts Toward Protein Needs? How much does collagen count toward your protein needs? It’s an excellent question. There are a couple things to keep in mind with protein. It’s like a prescription med in that if you don’t have enough of it, you don’t get the benefit. You’d never take an Rx med just half now and half later if it is supposed to be taken 3x a day in the full dose. Likewise with protein. If you don’t get enough for the muscle protein synthesis, that is, the ability to boost an anabolic reaction in the muscle, you may support satiety and blood sugar stabilization but not preserve your lean muscle mass. Second, all protein is not created equal. Animal protein per calorie has a far higher level of essential amino acids than does plant. All animal protein is not even the same. And though collagen protein is animal, it’s a lower level than plant. Not all collagen protein is a complete essential amino acid source. But even so, it can be deceptive if you’re thinking, adding that scoop to your coffee covers your protein needs for morning. So, let’s unpack this in today’s episode and a lesser known fact that a Protein Digestibility-corrected Amino Acid Score could also have an effect on your ability to use what you consume. Are you in? The Stronger Program is open for enrollment! Start Now: More than 20 strains of collagen have been identified. These 5 are most common in those on the shelves you may be staring at literally or virtually. Type I – present in bones and muscles Type II – cartilage and bones Type III – blood vessels (and other “hollow” organs) Type VI – skin Type V – prime protein in skeletal muscle and corneal stroma Type I represents 90% of total collagen content of the body. How Much Collagen for Best Results May Depend on This PDCAAS (Protein Digestibility-corrected Amino Acid Score), collagen protein lacks one indispensable amino acid (tryptophan) and is therefore categorized as an incomplete protein source. Collagen protein displays a low indispensable amino acid profile, yet as a functional food, collagen is a source of physiologically active peptides and conditionally indispensable amino acids that have the potential to optimize health and address physiological needs posed by aging and exercise. “36% of collagen peptides can be used as protein substitution in the daily diet while ensuring indispensable amino acid requirements are met. This study suggests that the effective amounts of functional collagen peptides (2.5 to 15 g per day) observed in the literature are below the maximum level of collagen that may be incorporated in the standard American diet.” Numerous Studies on Collagen Have Shown: · improvement in skin elasticity · recovery of lost cartilage tissue · reduced activity-related joint pain · strengthened tendons and ligaments · increased lean body mass in elderly men and premenopausal women · increased bone mineral density in postmenopausal women “These studies have investigated supplementation with doses of 2.5 to 15 g of bioactive collagen peptides over periods of three to 18 months. The benefits are reportedly due to bioactive collagen peptides to upregulate the synthesis of extracellular matrix proteins in various tissues via a stimulatory cell effect while providing the specific amino acid building blocks for body collagens.” Ideally, the amino acid scores (AAS) of a protein or protein mixture should not exceed 1.0, i.e., fulfill 100% of the indispensable amino acid requirements while minimizing excess. This is due to the fact that the body’s metabolic needs include both indispensable and dispensable amino acids. As a consequence, if one or more of the indispensable amino acids are present in excess of requirements, the diet becomes limited in dispensable amino acids, thus unbalanced, even though the PDCAAS remains equal to 1.0. So, How Much Collagen Based on SAD A level as high as 36% of collagen peptides may be used as protein substitution while maintaining the indispensable amino acid balance and the high protein quality score of the standard American diet (PDCAAS equals to 1.0). The PDCAAS calculation of the daily protein mixture contained 36% collagen peptides and 64% mixed proteins from the standard American diet. More Collagen to Consider: Peptides vs Powders Considering the two, peptides are short strings of amino acids – two or three joined together – making them even easier to digest and absorb. For regeneration of connective tissue in joints, ligaments, bone and skin, or gut collagen peptides are what you want. Without getting too much into “other” subjects here there are also creatine peptides that support muscle strength, recovery, short bursts of power and supports ATP (energy central). References: Resources: STRONGER 12-week program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: What to know about CREATINE Supplementation Over 50: Collagen or Protein Shakes for Lean Muscles After 50?: Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/?s=protein /episode/index/show/welluafter50/id/28034343

Behind the Scenes: Menopause Fitness Coaching Session 09/15/2023

Behind the Scenes: Menopause Fitness Coaching Session Today I invite you to listen to a sneak peek of a menopause fitness coaching session from the exclusive STRONGER coaching call library. What questions do women in a 12-week strength training program with varying levels of experience with strength training ask? This is where you find out. The actual coaching session isn’t edited. It occurred on zoom with the option of joining by phone or any device with attendees on camera or not, using chat to ask questions so that sound distractions are minimal. I’m seriously pulling back the curtain today with this episode. I’m sharing one of the live coaching calls for our Stronger 12-week program for women in menopause. In this particular call I answered questions about: Exercise form Hip mobility Lunges Progression Before we dive into this episode, it might help to know that every Saturday the menopause fitness coaching sessions for STRONGER are more action-oriented and held in space so I can not only answer but demonstrate form, technique or offer an alternative to an exercise that isn’t working for someone. What you’re hearing is a Tuesday call so there are some follow up questions based on the Saturday session. STRONGER’s Menopause Fitness Coaching Sessions Every week the calls occur Tuesday - Saturday and were purely coaching from our STRONGER 12-week participants. That is, I don’t bring an agenda or content. I suggest Saturdays are dedicated to demonstrations and questions about comfort or improving form. I also do contribute something extra that may be related, I let participants' questions guide the content. It’s about answering your questions in real time. This episode is a peek from week 5. The questions in the first weeks have ranged from: Protein - how much and how much will we absorb Eating before and after workouts Before strength vs before HIIT or walking Why certain exercises may not feel good and what to do instead Muscular fatigue Questions were submitted via the live calls in the chat on Zoom. We’ve had a few questions asked in the Facebook group to be answered on the calls. And there were a few individuals choosing not to use FB and who are on the other side of the world that need to send questions to our support team that made it to the Question list so they can find them in the library. To see a real example of how we label each call with hints at the content I’ve included a picture (above) of what it looks like when you have this library. The Library is included in this 12-week session of STRONGER. You get all 60 sessions to click to whenever you want them. You’ll always have access to them there in the courses area. (valued at $497) Other Episodes You Might Like: 21 Reasons Strength Training Should Be Mandatory After 50: Your 30-Something Workout vs Your Menopause Workout: Resources: STRONGER: Tone & Define - your start, restart, or reset for strength and healthy joints Ultimate Assessment 90 Minute coaching: Discovery session (don’t know what, but need support or a quick 20 minutes is all you want?) /episode/index/show/welluafter50/id/28040565

Navigating Social Media Instagram Tips for Women 40+ 09/12/2023

Navigating Social Media Instagram Tips for Women 40+ I’ve got Instagram tips for women! What if we could make social media more midlife friendly for you? What if it was more than a rabbit hole, something that made you feel bad or fill in the blank not ________ enough? What if you were the boss of it? This is such an off topic. Stay with me. Social media is here to stay. It can be midlife friendly if you know how to use it. Today we talk Instagram, with a woman also flipping 50 who no doubt has our backs. She’s an expert’s expert. That is she trains entrepreneurs and business owners and influencers how to use Instagram better. So I thought, why can’t she also train you? I asked her to share a few tips for using it wisely, for information you do vs the time-waste you don’t. Sue B is one of us… and and literally THE GOAT for IG tips so it's going to continue to 'age' for us and more and more of our audience are on Instagram. It’s pretty, it’s quirky, it’s entertaining and it’s becoming more and more like a search engine. Fitness or Health pro or entrepreneur who wants more business tips for using Instagram? Come over to She Means Fitness Business podcast released just one day after this and we’ve got you. First tip, follow Sue B. My Guest: Sue B. is an insightful, energetic, and in-demand online marketing educator, influencer speaker, and a no-BS business coach. Sue B. is a popular CreativeLive Instructor and has been named by Huffington Post as one of the “Top 50 Must-Follow Women Entrepreneurs” as well as “The Top 50 Social Media Marketing Influencers” by TopRank Marketing, and “Top Female Business Influencers of 2019” by Fit Small Business. Sue’s blog was ranked as one of the Top 10 social media blogs in 2017 by Social Media Examiner. Whether she’s taking a global stage, or speaking at an industry conference, like Social Media Marketing World, or working one-on-one with her clients, Sue B. is driven to help business owners leverage the power of Instagram to meet (and exceed) their business goals. As a lifelong entrepreneur, Sue B. has over 30 years of business experience. And, with her extensive knowledge and implementation of social media, it is Sue B.’s mission to teach, mentor, and empower others. Questions We Answer in This Episode: how can listeners USE social media for their own personal benefit how to search Instagram how to avoid social media traps (time spend, or marketing vs influencers vs experts) An tips for women in business (or who want to be and their daughters - just touching on this for this podcast) Connect with Sue Zimmerman: Website: Sue B on Social: Instagram: Youtube: Other Episodes You Might Like: 3 Menopause Fitness Makeovers: How Does Strength Training Increase Metabolism: Resources: Flippingfifty Protein: n Pique Matcha: STRONGER: Pumpkin Pie Smoothie: /episode/index/show/welluafter50/id/28006887

Clutter Free, Lighter Weight, and Better Sleep? 09/08/2023

Clutter Free, Lighter Weight, and Better Sleep? I’m everything but clutter free. I sit at my desk (aka the dining room table) and can count 5 piles of unique content, just reduced from 6 because I have one sitting behind me on the chair to toss. I’m not proud of this and I know the direct correlation between inability to focus and the mess I see. But it happens in some kind of effort to keep it top-of-mind so I get to it next. Thanks for not asking how well this is going. Apparently 55% of us are stressed by the clutter in our homes. Assuming now that this is also work for many of us this includes the office. Yet, over 94% of us (from a survey from organise my house) say a clutter-free home is important to us. Clutter also contributes to cortisol, which in turn contributes to weight gain or weight loss resistance. A showed 77% of individuals with cluttered homes were also overweight. Other studies have shown sleeping in a messy room isn’t as restful. So, it’s not just a way of being. Cleaning up your environment may actually improve your physical health. So which comes first: the clutter or the cortisol, the happy or the organized? My Guest: Tracy McCubbin is a decluttering expert and the author of Making Space, Clutter Free and her latest book Make Space for Happiness. Tracy looks at the root of our clutter to find the real cause and ways to get real solutions. As the CEO of dClutterfly, she has helped thousands of clients clear the clutter in their lives to create space for positive life changes. Questions We Answer in this Episode: Do you have personal experience with clutter? What about the correlation between clutter & cortisol levels? How is stress directly affected by your clutter? How does a cluttered kitchen lead to bad eating habits? Can clutter affect a good night’s sleep? Can you share a few stories? What if he’s a mess and she’s a neat freak? Does this ever come up? Connect with Tracy: On Social: Other Episodes You Might Like: Getting Lighter Redefined: Got Clutter? Resources: 5 Day Flip (I’ve organized 5 simple, short days for you): /episode/index/show/welluafter50/id/27956442

The Chronic Pain Solution for Complete Resolution 09/05/2023

The Chronic Pain Solution for Complete Resolution The chronic pain of tight upper back and neck and mid back combined with desire to gain strength and muscle through lifting weights may just be creating a vicious cycle. Could you be not over exercising, but under aware of your posture, over amplifying poor postural habits by your lifting and making things worse. Recently, three individuals on the same day, made me aware that lifting heavier caused acute tension and resulted in headaches either immediately or later after the workout. We reviewed posture. Chronically, forward head hang was a common denominator, either as static posture or in movement or working. When you take something already imbalance and add weight to it, only one thing can happen, a further imbalance. At some point the body will cry uncle. My guest today will make this crystal clear for you and, for me. If this is you, the duration of our episode is not enough to resolve your problem. It’s enough to make you fully aware of why massages and shoulder rubs and Theraguns haven’t done the trick for you. There’s another free resource we talk about at the end of the podcast so you can get more help. My Guest: Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients over the last 15 years, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation. Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance. Questions We Answer in this Episode: Headaches are too common among our women - what are common causes? Are upper back and neck pain related to headaches? Rounded upper back or kyphosis What’s the cause for mid back tightness or pain - rhomboid area What are your thoughts about hanging or foam rolling? What’s the first step in fixing upper back and neck pain… permanently? Masterclass to Resolve Chronic Pain: On Social: /episode/index/show/welluafter50/id/27942138

Take a Walk with a 57-year old Book Author | Just 1400 Miles 09/01/2023

Take a Walk with a 57-year old Book Author | Just 1400 Miles If the recent podcast episodes about walking didn’t inspire you to take a walk this episode might. My guest and her husband decided one day to go for a walk. Ninety-eight days later they’re still married, possibly more fit and have things to share about what it was like to learn to adjust and adapt along the way. If camping isn’t your thing, you’ll like this too as its an inspiring way for a non-backpacker to consider an adventure. Guest: KATHY ELKIND is a writer, long-distance walker, and speaker who shares her love of walking adventures. Along with her husband, Elkind has walked the GR5, the Andalusian Coast-to-Coast Walk in Southern Spain, and parts of the Cammino Materano in Italy. She lives with her husband and walking partner in the Mad River Valley of Vermont. To Walk It Is to See It is her first memoir. In 2018, Kathy Elkind and her husband decided to take a grown-up “gap year” in Europe and walk the 1,400-mile Grande Randonnée Cinq (GR5) across The Netherlands, Belgium, Luxembourg, and France. At 57, Kathy has chosen comfort over hardship: Unlike the Appalachian Trail and the Pacific Coast Trail, the GR5 winds from village to village instead of campsite to campsite. She and Jim get to indulge in warm beds and delicious regional food every night and croissants in the mornings. The GR5 is not all comfort. Walking day after day for ninety-eight days bring sickness, accommodation struggles, language barriers, and storm-shrouded mountains in the Alps. Meanwhile, Kathy finds herself reflecting on difficult topics—primarily, her struggles with dyslexia, overeating, and shame. But she also finds that the walking becomes a moving meditation and the beauty of the landscape heals; she begins to discover her own wise strength; and as the days unfold, she comes to the gratifying realization that a long marriage is like a long trail: there are ups and downs and it takes hard work to keep going, but the beauty along the way is staggering. Written with raw honesty and compassion, and rich with dazzling scenery, To Walk It Is To See It will inspire you to lace up your walking shoes and discover your own path. Questions We Answer in This Episode: What made you decide to take on such a daunting adventure, despite being in what you describe as the “last third of your life?" Why do you suggest older adults should consider taking a gap year? What things did your long journey bring into focus? How did you adjust when needed or did you find reasons to change plans? . What became important for your personal definition of eating well while on vacation (some would not call walking 1400 miles a vacation)? You open the book with a scene standing in a river naked, and many women would find the idea of standing in broad daylight even with their partner of 27 years, naked, a little precarious or embarrassing. How did the 1400-mile walk change your body esteem, if it did, or were you always so confident? I sincerely hope you’ve taken a walk while you listened to this one. Connect with Kathy Elkind: Website: Facebook: Instagram: YouTube: Resource: Hot Not Bothered: Flippingfifty Protein: n Never Be the Same - Marc Leblanc Other Episodes You Might Like: 21 Answers to Walking Questions: Benefits of Walking: /episode/index/show/welluafter50/id/27908172

Better Mattress, Better Sleep in Menopause? 08/29/2023

Better Mattress, Better Sleep in Menopause? Ask any woman what she wants and it just might be better sleep in menopause. Ask her what her biggest challenges are and she might say belly fat or energy but often the underlying reason is poor sleep whether she knows it or not. Dr Michael Breus contributed an expert opinion in the sleep chapter of You Still Got It, Girl! The After 50 Fitness Formula for Women. He was responsible for leading me to what’s become not only a group of colleagues but friends My Guest: Michael J. Breus, Ph.D., is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine Boards without going to Medical School. Dr. Breus is the author of four books with the newest book (2021) Energize! Go from dragging Ass to kicking it in 30 days, adds the concepts of Movement (not exercise), and Intermittent-Fasting to his already famous Sleep Chronotypes. And it was recently named one of the top books of 2021 by The Today Show. In his 3rd book (2017) The Power of When, which is a groundbreaking biohacking book proving that there is a perfect time to do everything, based on your biological chronotype (early bird or night owl). Dr. Breus gives the reader the exact time to have sex, run a mile, eat a cheeseburger, buy, sell, ask your boss for a raise and much more based on over 200 research studies. He is an expert resource for most major publications doing more than 400 interviews per year (Oprah, Dr. Oz, The Doctors, NY Times, Wall Street Journal etc.-list available). Dr. Breus has been in private practice for 23 years and recently relocated to and was named the Top Sleep Doctor of Los Angelos, By Readers Digest. Questions We Answer in This Episode: Your book Energize! Included the concept of movement (not exercise).. And given Flipping 50 is all about LESS Exercise, More Movement I already love that.. Tell me more about how you came to include the distinction of movement vs exercise How can listeners pick the best mattress? What is a Chronotype and why is it important? Better sleep in menopause is possible. Some women have very little issues. We all want to be her. But if you’re not, keep trying. Take the right steps and you’ll get there! We’ve seen and heard improved sleep… and reduced night sweats and hot flashes within a week of starting programs. Connect with Dr. Michael Breus: Website: On Social: Instagram: Facebook: LinkedIn: Twitter: Other Episodes You Might Like: Sleep Through Menopause Without Medication: Resources: Chronoquiz: Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard Flipping 50 Protein: n STRONGER: https://www.flippingfifty.com/getstronger /episode/index/show/welluafter50/id/27877518

Which Hormones Matter Most in Meno(pause) 08/27/2023

Which Hormones Matter Most in Meno(pause) Which hormones matter most for your health during and after menopause? I’m asked far too often about unique individual hormones. This week it was testosterone and DHEA. Both I wrote about in You Still Got It, Girl! Yet, you don’t want to just look at individual hormones without looking at the whole picture of your signs, symptoms, basically your subjective measures and your objective measures of muscle mass, bone density, strength changes, sleep number (to some extent) and even Heart Rate Variability. I brought the hormone mistress (she doesn’t know I’m calling her that!) on this episode and we talk about something spontaneously that I hadn’t intended to ask but decided I needed to and that was about her concern for the vast array of information coming from Google and social media influencers who don’t necessarily stay in their scope and who are most concerned with the attention and followers than the accuracy of information. Need a start to exercise this fall? It’s free. One workout a day for 5 days. Less than 20 minutes a day. For more support in real time: the (limited time offer) My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards. Using her 20+ years of experience and extensive training and background in European Biological Medicine, pro-aging therapies, and Bio-identical Hormone Replacement, she has successfully helped thousands of women transition gently through the different stages of their lives with all natural methods. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science Of Self Healing podcast. Questions We Answer in this Episode: What are the current biggest myths about menopause? What do women need to know about this hormonal transition? What do you think about the more open communication about menopause on social media? Are listeners gaining or losing from the content you’re seeing? Which hormones matter most? Is great sex still an option? (and could it be better?) For more information on which hormones and why they’re important… Mastering the Menopause Transition Summit: On Social: Facebook: Instagram: https://www.instagram.com/drsharonstills /episode/index/show/welluafter50/id/27859047

You Can Lose Fat and Add Muscle in Your 60s: She Did! 08/26/2023

You Can Lose Fat and Add Muscle in Your 60s: She Did! Want to lose fat and add muscle? Think it’s too late? My next guest will help you lose any doubt you can do it at your age.. Including in your 60s. A frequently-asked question in our community at least among newcomers is, Is it too late? Is it too late to stop the muscle loss or to gain muscle back? Spoiler alert, no. Are you willing to lift weights, prioritize sleep and eat enough of the right food? Then yes you can gain lean muscle, lose fat, and have more energy. It’s all possible! My Guest: Joan Ermelbauer was an Organizational Change Management professional, who has transformed her experience and expertise into a Third Chapter (aka retirement) passion, coaching individuals on making changes that are lasting. Joan is a Professional Certified Coach (PCC) accredited by the International Coaching Association. About a year ago, at age 66, Joan discovered the Flipping 50 nutrition and fitness program and has been following it with great success. If you are interested in Coach Joan's help in making lasting change, you can learn more about her at . You can also find her on LinkedIn and send her a message if you are interested in connecting with her. Joan offers prospective clients a complimentary half-hour introductory session. You’ll hear Joan talk about how to lose fat and add muscle as she did in the past year, with significant changes in fat loss occurring in the last 4 months. She shares her whole story of what she’d tried and how it went, what helped her and what made it a little more difficult. Questions We Answer in This Episode: How did you learn about Flipping 50? What were the hardest changes (beliefs) for you to make? What has surprised you about your results? Are you on HRT? What do you know now that you would have liked to have known at the start? How did your experience with making changes support you on this journey? Connect with Joan: Website: Linkedin: Other Episodes You Might Like: How to Lose 100lbs in Your 60s: From Osteoporosis Diagnosis to Bone Density Success Story: Resources: Flipping 50 Protein: n 10-Day Hot Not Bothered Challenge: STRONGER Tone & Define: /episode/index/show/welluafter50/id/27854484

Not Just for Men, Why Women Need Testosterone, Too! 08/22/2023

Not Just for Men, Why Women Need Testosterone, Too! The most abundant hormone in women. Lower percentage compared to men but still ultimately important. For instance, healthy male ranges in a 2022 pub med study stated 300-1000. In women they’re 15-70ng/dL though Centers for Disease Control list 8-49 ng/dL as healthy. The importance of this differential is this: are you focused on optimal ranges or on norms? And choosing a conservative governmental guideline or anyone quoting them, if you don’t feel good may leave out missing peer-reviewed evidence that other information exists. Remember it takes almost 2 decades, an average of 17 years for research to make it into mainstream. It takes longer to change a position statement or governmental guideline. Recently, while experimenting with ways to stabilize levels of hormones overall, my tested level was well below 15, once at a 6! Not a great way to boost lean muscle mass. And I knew it. Where once I was lifting X lbs, I was struggling with X- [purposefully, leaving numbers out.. There should be no comparison of what weight I lift to what what you lift. Heavy for you is reaching fatigue and the number of repetitions you should be reaching fatigue. The point… what was normal and challenging just a few months ago was suddenly not doable. So, I knew. Other Signs Testosterone Levels are Low: Low sex drive Bone density Vaginal dryness Low muscle mass With low muscle mass- increased fat/belly fat High Testosterone in Females: Acne Excess hair on face, back, chest Oily skin Irregular periods In females, most testosterone converts into the sex hormone estradiol. In females ovaries produce testosterone and the adrenals produce a small amount of testosterone. While it’s most known for sex drive and libido, then for muscle, it’s also important for bone and mental health and maintaining balance in other hormones. Testosterone’s Role in the Human Body: Blood cells Body fat distribution and use Bone density Muscle strength Sex drive Breast health Mental health The most common testing reveals total testosterone. That’s a measure of both testosterone attached to proteins in the body and those not, that is referred to as free testosterone. It’s less commonly tested but measures the available testosterone in your body. A test for bioavailable testosterone is also available and you’d be working with a physician who deemed a need to deep dive if you were doing that. How to Support Your Testosterone Levels: Lifting weights with intensity (with adequate recovery) HIIT (may not elevate much but will not harm T) Adequate protein levels (it’s more than you think) What Kills Testosterone Levels: Endurance exercise Sugar Alcohol stress Low protein It’s not just normal menopause or stress decreasing testosterone levels. Hormone disruptors are everywhere and can impact your testosterone levels (as well as other hormones). These hormone disruptors decrease testosterone production, or reduce use of testosterone by your body or reduce “free testosterone.” BPA The plastics used everywhere. Don’t store food in them. Avoid heating in them. Avoid plastic water bottles. Use glass and and stainless steel Avoid the paper receipts Avoid BPA-lined cans Pesticides A no-shoes policy in your house Choose organics when possible Wash produce before consuming Forever chemicals Avoid farm-raised fish and meat In many dairy products Keep paints, and toxic products in garage away from kitchen and living areas Parabens Read personal care labels carefully Buy plant-based, organic when possible References: Resources: 14-day detox: 10-Day Hot, Not Bothered Challenge: Other Episodes You Might Like: The Effects of Hormones on Lean Muscle (4 Studies): It Takes More Than Hormones to Fix Hormones: 6 Ways Exercise Hurts or Helps Midlife Hormones: /episode/index/show/welluafter50/id/27815103

Intimacy and Incontinence with The Girlfriend Doctor 08/20/2023

Intimacy and Incontinence with The Girlfriend Doctor This episode with the Girlfriend Doctor is a real opportunity to listen over the fence with us. It was truly a girlfriend's dish. She is, of course, Dr. Anna Cabeca. This episode is full of discussion on intimacy, incontinence, aging, even resistance to weight training - wait til the end, you won’t want to miss that! And it’s also a very special opportunity to hear in person from someone of her stature about how she works with patients. My Guest: Anna Cabeca, DO, OBGYN, FACOG, is bestselling 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. Questions We Answer in This Episode: As time passes, many women think - may be even led to believe by influencer memes - that forgetfulness, mood swings, and loss of desire are just a normal part of the aging process. What do you have to say about that? Are there elements that make it worse? And can we make it better? How key is cortisol for you in your experience treating patients with menopause symptoms? What key stressors have you seen most impact cortisol? If we take HRT off the table so we’re inclusive of every woman listening… How can listeners regulate hormones with diet and lifestyle and lead a healthy, vibrant and sexually active life at ANY age? This is Dr Anna’s Summer of Love! Don’t miss it: Facebook: Instagram: Youtube: Twitter: Other Episodes You Might Like: Urinary Incontinence (Part I): Urinary Incontinence (Part II): /episode/index/show/welluafter50/id/27798411

21 Walking Tips | Menopause Q and A Video 08/18/2023

21 Walking Tips | Menopause Q and A Video This episode of walking tips is purely responses to our communities’ questions. and WOW did you have a lot of them? So let’s dive right in. In case you landed here first, you may also want to go back one episode and listen to the podcast I released about the benefits of walking that is full of research statistics that will blow you away… or at least out the door on a walk. Cardiovascular Fitness Walking Tips How fast should you walk to make it cardio?This is completely unique to an individual. Your heart rate and breathlessness or ability to talk at any speed will be different than mine or any other person’s. So it’s perhaps better to identify the goal. Your heart benefits from walking, period. Exercise intensity is measured in labs as METs. Your MET level walking is far higher than your met level at rest. So you’re already “cardio.” Is walking just as effective as jogging/running?It depends. Effective for what? It’s not the same as cardiovascular stress. It takes longer to achieve the equivalent in energy expenditure or distance. It is the lower impact which could be good unless you’re training for impact and need it. How much would I need to walk a week to support a weightlifting routine for cardio?This varies based on your need and goal for cardiovascular fitness. All walking improves heart health. What are your biggest goals? Then you can determine what level of intensity you want or need. Will I still gain any cardiovascular benefits if I’m a slow walker?You’re definitely getting the benefits of circulation and blood sugar stabilization from walking at any pace. And you benefit from cortisol reduction too. But also want to be sure you’re not judging what may feel like a fast pace to you because it’s slow to someone else. There is some evidence that for weight-bearing exercise for bone density purposes, speeds of greater than 3.3 mph are associated with bone benefit but slower are not. Tips for Improving Walking Effectiveness Is 10,000 steps a day a good goal? 10K or 7K optimal steps per day?10,000 steps has been popularized but not proven scientifically. In the recent podcast I posted this week I referenced science about each 1000 over 4000 steps contributing to testosterone boost. And also to 8000 steps boosting most significantly. But above 7000 or 8000 otherwise seem to have diminishing returns. How do you control breath and walking to improve core? [What is] proper deep belly breathing that engages pelvic floor/diaphragm when walking?Keep in mind speed and resistance will activate core. Overthinking core during walking could be counterproductive. Instead, focus on posture. Practice diaphragmatic breathing at rest first, before you attempt to do so while exercising. If it becomes natural, you’ll simply be doing it while you walk too. Should I walk with weights?No. The risks outweigh the benefits unless you’re wearing a weighted vest in training for an extreme event at altitude where you’ll be carrying supplies or a pack. The risk as you swing.. either your legs (if ankle weights) or your arms (hand or wrist weights) is tension or significant torque on joints. More Tips for Walking Effectiveness and Comfort How to prevent tightness in hip/low back? What would cause lower back pain while walking?Lower back pain can be prevented with improvements in walking posture. Imagine a tall posture, leaning forward from the ankles. The biggest mistake is made leaning from the waist. Your fascia – the layer of ligamentous tissue covering your muscles – essentially stiffens. Change the gait or stop and stretch periodically. Find warmups . Long strides or short?Yes! Based on the previous response, you want to mix it up. Best posture while walking up a hill? Saving our knees?I’m not sure these are the same question or separate, so I may misinterpret in my response. You maintain the same forward angle from the ankle as when on a flat. Avoid bending forward from the waist or the neck. Best walking routine to burn the most fat in a shorter period of time?This one completely depends! If you want to burn fat you have to be in an optimal cortisol and insulin dance. I could tell you a routine that for someone would support fat burning but for you might encourage fat storage or adrenal fatigue. For Osteoporosis – [This question is not quite clear but doing my best]Walk, but don’t only walk. We are mobile during the day so more of the same load doesn’t overload bone enough to add more stimulus. Is Walking Causing Problems? I feel tight in my upper calf and behind my knee. So much that it is painful to squat. What to do?I would consider how long you’ve been experiencing it. If it’s longer than a couple weeks, you’ve reduced any stress you’re putting on it and it’s not improving then I would get a physical therapy injury screen and see what they suggest doing. If we’re doing some strength and HIIT weekly, how does walking impact our cortisol levels?Generally, very well. You’re reducing cortisol with walking. Unless you’re trying to turn everything into work and something hard, you’ll be rewarded. Always get knee pain after walking, otherwise a very active and fit person.There may be a little wear and tear stress you’re experiencing from the repetitive joint actions over and over walking that you don’t in other activities. It may be biomechanics for you are just making it not something that works as well for you. Is It true If you keep your pace brisk, at the threshold of wanting to break Into a run, you burn more calories?It is true that if you can fast walk vs slow jog you may expend more energy fast walking than slow jogging. Do realize that the value of walking may not be about the calories burned however, but the positive result on hormones. That pace that burns more calories may in fact burn you out. It’s important to know whether you need to burn more calories… or if you first need to remove cortisol. How to Make Walking More Beneficial with These Tips Can you break walks into shorter sessions for the same benefit?What’s your reason for walking? Endurance or something else? If your priority is reducing blood sugar and insulin resistance, walking 15 minutes after meals three times a day is more beneficial than walking 45 minutes in the morning or afternoon. So if weight loss is your goal short walks after meals may be best. The recent previous episode on walking lists the benefits of various walking lengths and timing. Walking with a bad hip?Without knowing more It’s hard to offer help. Walking with a bad hip in some cases could make it worse if this is dysplasia or causing friction in the joint capsule. I’d see a physical therapist or an orthopedic surgeon if you don’t know why the hip is “bad.” Why do I always get shin splints?Is it shin splints? What is more common and mistaken as shin splints is muscle fatigue in the anterior tibialis muscle. Start with shorter walks. You pull your toe up more dramatically and repeatedly while walking. If you’re walking uphill, you do that more so. Should I stretch after walking?If you’re losing mobility or range of motion, the best time to stretch so you can improve it is after any movement when your core temperature is elevated. Muscles are more pliable. Need more walking tips? Share your questions with me in the Resources: Hot, Not Bothered Challenge: Other Episodes You Might Like: What Does ONE workout Do to Your Body? | Women Over 50: What Happens to Your Body During a Workout?: /episode/index/show/welluafter50/id/27786105

The Effects of Walking on Your Health 08/15/2023

The Effects of Walking on Your Health I’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82. Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I might not be here doing this podcast today. I hear her footsteps and breath and see the way she would swing her arms. I was aware even then that walking and being comfortable not talking, not having to fill space, was the sign of a good walking partner. We worked our way up to a mile and a half regularly that summer. By the time college rolled around that fall I was a runner. The effects of walking on your health are pretty incredible. This simple, economical, accessible way to move more, or take it further and exercise, make fitness and health a reasonable goal for everyone. What is Walking? Let’s define physical activity and exercise before we go on. Physical activity: movement at a leisurely pace for enjoyment of sports or performance of daily activities of life. Exercise: intentional movement for the purpose of improving fitness by use of planned intensity, duration, and or resistance. Walking, then, can be either physical activity (walking a dog, to the mailbox or strolling in a museum) or exercise (going for a walk, brisk walking, walking for a time, hiking the Grand Canyon). What you believe about these habits is more important than doing the habits. Power of your intention (meditation, Dr. Joe Dispenza’s work) Fixed or growth mindset (Dr. Carol Dweck) Effects of Walking 30 Minutes a Day (and less) 30 minutes walking a day Reduces type 2 diabetes by 30% 30 minutes walking daily reduces dementia risk by 62% 25 mins of brisk walking adds 7 years of life 11 minutes a day adds 2 more years of life Moving 2-5 minutes several times a day breaking up sedentary time reduces blood glucose levels after meals by 17% Walking 15 minutes within 30-60 minutes after each meal has a more significant impact on blood sugar than 45 minutes continuous walking am or afternoon. Brisk walking after meals has a more significant positive effect on glucose of type 2 diabetic women than normal pace walking. Not able to log in walking miles or minutes but doing a lot of movement during the day? You can still win with steps! This kind of low level movement is N.E.A.T., for non-exercise-activity-time or t= thermogenesis) depending on the school you attended! 8000 steps per day increased testosterone Even over 4000 steps every additional 1000 significantly increases testosterone and increases lipolysis (otherwise strength training is greatest way to do this) The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group. Certainly, remember this: The value of walking goes up when combined with strength training that increases lean muscle mass. What you’re doing when you walk is moving muscle. The bigger the bank the bigger the place to deposit blood glucose. Spending all your exercise time on walking is not the optimal support for a woman’s muscle, bone, and brain health, but it is the perfect compliment. Anchor your exercise in walking and strength work. Supplement in small doses of agility, and HIIT to breathless and mobility and you have a longevity formula. The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group. What’s Not to Love About Walking? It’s safe, no negative side effects, and free. Certainly not all can walk due to disability or conditions and climate or safety, but for the majority it’s a fantastic option. Oh, and this one… you’re going to love: It releases fat for burning in a process called lipolysis. That does not occur during higher intensity chronic cardio, but does occur during strength training at a more significant level. Walking maintains muscle and burns visceral fat, unlike running which does not preserve lean muscle and can tip cortisol to increase visceral belly fat if duration is beyond tipping point. Can’t “go for a walk outside”? You can “walk” indoors: dance Need a “walking” workout? I just created one for you. It’s been over 110 for more than 35 days since July 1 and it’s still 110 today. So needless to say there are fewer and shorter walks happening outdoors right now. Whether it’s -20 or +120 “indoor walking” doesn’t have to require a treadmill. Some of us called it aerobics back in the day. 20-Minute Indoor walking workout (no equipment low impact) [COMING SOON: CHECK BACK or to my YouTube channel] Two Parting Thoughts on When, and How to Walk and How Not to What if you were … fasting and walking? Not fast, not hard. Movement. If you’re inspired, energized by a certain pace then it's fine. If you’re only driven by calories and having to make it hard or feel like punishment, then no. To my entrepreneurs and lady bosses out there… taking a walk away from a problem inspires creativity. Creativity won’t come when you’re pounding at it. Wander. Explore. Writers run. Runners often write. It’s not a coincidence. References: Other Episodes You Might Like: What Does ONE workout Do to Your Body? | Women Over 50: What Happens to Your Body During a Workout?: Resources: Flipping50 TV: Hot, Not Bothered Challenge: Theya Continuous Blood Glucose Monitor: /episode/index/show/welluafter50/id/27756084

What Women Need to Know about Hormone Replacement Therapy 08/11/2023

What Women Need to Know about Hormone Replacement Therapy Women need to know about hormone replacement therapy. Can we agree on that? It’s so important that you don’t rely on rumors or pieces of information with huge gaps. Still curious about Hormone Replacement Therapy? Whether you’re still deciding if it’s for you or not for you, or you’re struggling to try to get the right cocktail for the moment you’re in, my guest today talks candidly about these topics, providing detailed insight on how you can make decisions and advocate for your own best health care. My Guest: Terri DeNeui, DNP, ACNP, APRN-BC is the founder of Health Solutions and creator of the EvexiPEL method. She leads the EVEXIAS Medical Advisory Board, hand-selecting leading experts from around the globe to support the education and knowledge resources that provide the opportunity to experience a whole new way to practice medicine that is truly transformational for patients and practitioners. Dr. Terri DeNeui is a board-certified nurse practitioner, nationally renowned speaker, author, and entrepreneur. She holds advanced certifications in Hormone Replacement Therapy, Preventive Wellness Medicine, and Functional Medicine. Her career in medicine began as a hospitalist in emergency medicine, where Dr. DeNeui quickly realized that day in and day out, the focus was on disease management instead of disease prevention. She felt saddened and frustrated—she wanted to do more for patient care and for that, she had to know more. This was the catalyst for what has become her life’s work. She began to pursue extensive education in hormone optimization, integrative health, preventive care, and alternative medicine. Dr. DeNeui founded Hormonal Health & Wellness in Southlake, Texas (now EVEXIAS Medical Centers) in 2008 as the first step in her new pursuit. In her practice, Dr. DeNeui strives to help men and women find optimal health. Questions We Answer in This Episode: What's the biggest misconception about hormone therapy for menopause? How has research evolved around hormone therapy? What is pellet hormone replacement therapy and the benefits associated with it? When is pellet therapy vs shots, creams, trochea, or patches better? Say a listener is conflicted by different information. How can you help a listener decide if she wants to consider hormone therapy for menopause and/or overall health? In your opinion, is there a time it’s too late to take hormone replacement therapy? In your opinion, is there a time when a woman should go off hormone replacement therapy? How long on average can it take to get a woman’s ideal amount of hormones dialed in? Clearly, women need to know about hormone replacement therapy in order to make informed decisions and to share that with younger generations. Connect with Terri: Website: Facebook: Instagram: Linkedin: Other Episodes You May Like: It Takes MORE Than Hormones To Fix Your Hormones: Hormones After Breast Cancer? It’s Not What You Think: Resources: Flippingfifty Protein: /episode/index/show/welluafter50/id/27707832

Electrolytes for Hydration: Beyond Water, Heat, and Exercise 08/08/2023

Electrolytes for Hydration: Beyond Water, Heat, and Exercise I finished pedaling and swung my leg off the bike. My bike shorts and jersey had telltale signs of salt markings on them. Once I cooled down, any exposed skin was like sandpaper. I was like a human French fry. I have trained for 8 Ironman distance triathlons. That includes a lot of time both biking and less but significant time running. I am what you’d call a fairly salty sweater. But even if you’re not exercising outdoors in the heat, exercise of any kind, and menopause with its hot flashes, night sweats or not… can also increase your need for electrolytes. To really hydrate is about much more than water. In this episode, I share information about electrolytes and how to get started down a path toward less water retention and more energy with some basics. Some women in menopause say they just aren’t thirsty. There may be some changes to the thirst mechanism during menopause () and some hormonal imbalances may have a diuretic effect on women. Lack of thirst isn’t a cue you don’t need to hydrate. It may be a reason to be more diligent so you can maintain energy, brain function (mood, cognitive function) and feel optimal. Retaining water, having hot flashes, heavy sweaters, or drinking lots of water and constantly in the bathroom??? This is for you. What are Electrolytes? Defined: Electrically charged minerals that play a vital role in various physiological functions. Potassium Sodium Calcium Magnesium Chloride Electrolytes maintain fluid balance and brain function. Electrolytes can play a vital role in mitigating menopause symptoms by maintaining fluid balance, and temperature regulation. If you’ve experienced brain fog, memory laps, or mood swings… they can be exacerbated during heat waves. Excessive sweating (whether you see and feel it, or whether you don’t) can deplete the body’s water and electrolyte stores, so it's important to replenish them: In everyday midlife Additionally, during high heat When You Might Need Hydration Beyond Water Fatigue? It’s related to many things of course, but low electrolytes can be one. For menopausal women consuming electrolytes daily, not just in hot weather can help reestablish fluid balance. Fluid Retention? Surprise! Restricting sodium intake isn’t necessarily the cure for fluid retention. Adequate electrolytes influences adequate hydration and that helps prevent fluid retention and natural detox. Drinking more water and peeing constantly? You’re not actually hydrating. Try slowing down on how quickly you add water. In addition, consider adding some salt to your water. Exercise Gets Hard Fast A woman here in Phoenix yesterday thought hiking in 118 heat midafternoon was a good idea and got heat stroke. You don’t have to be that, um, shall we say silly, to compromise not just your exercise, but your health. If you’re dehydrated, your blood thickens. Your oxygen delivery to working muscle, AND to help dissipate heat, deteriorates very quickly. If you hit that point, you can’t go back. You want your blood and oxygen to flow easily through your system to keep the stress on your heart (doing all the pumping) mitigated. Obviously, make wise choices, but being hydrated before you begin, having extra electrolyte-rich drinks during, and rehydrating after are key steps. When heat and/or humidity climb, this isn’t a practice just for days you exercise, it should be a daily habit. Other Signs of Low Electrolytes: Headaches, muscle cramps, twitches, or spasms. Feeling breathless too soon, dizziness associated with low blood pressure… all may be supported by increasing your electrolytes. Plus… Stressed? Your heart and your adrenals also need them! There’s more. That belly fat may be lessened by way of improving insulin sensitivity. Heavy Sweater? You’re losing sodium when you sweat. So naturally if you’re sweating more you’re losing more sodium. Your personal needs will vary from someone else. Salty Sweat? There’s a theory here in the literature that salty sweaters may be simply excreting high sodium in their diet. I am but a study of one, but I can vouch for the fact this isn’t true. I have a low to moderate sodium intake compared to SAD but have a higher salt loss in sweat. (you can test your sweat rate and if you’re an athlete training long or frequently it’s a good idea – in or outdoors) How to Begin Hydrating with Electrolytes: Start with some water. (made with Himalayan pink salt) I describe this process in a post here. It’s simple, natural, and easy. When you can’t do it or aren’t at home, there are other options. If you’re investing in something like Athletic Greens, that can help by boosting your magnesium. Adding leafy greens to your smoothies and eating some extra greens (maybe straight from the garden can boost your magnesium too). Especially if you’ve been avoiding or reducing sodium, you may want to reconsider. Unless you have a medical condition, many women (and men) have been using such low sodium levels that they’re lacking in this electrolyte balance. Choose a clean electrolyte product: without sugar, artificial colors, flavors, or preservatives. Take one serving a day. I’m using LMNT most recently for activity. (No association – I just like the flavors). During exercise, I use a packet in 16 ounces of water. (more concentrated to support sweat rate) During the day I’ll dilute that in 24-30 ounces of water and drink it throughout the day (every day – not just on exercise days). For those of you who say you “get bored” drinking plain water, the flavor will help. Try the sole water for an everyday solution, and the LMNT or a clean electrolyte you like for exercise. If you’re in the bathroom more often than you’d like, slow down on the volume of water OR add electrolytes. You may not actually be hydrating at all with all that water. Sodium helps you put it to use for the cells in your body. My Electrolyte Favorites: MiTox by Bridgit Danner USE DEBRA10 for a discount! Sole with Himalayan Crystal Salt: Other Episodes You Might Like: Hot Weather Hydration: All about Electrolytes After 50 | Not Your Kid’s Sports Drink: Keep Cool Resources: PROTEIN: Chocolate Protein Ice Cream | Healthy Treats: 3-Ingredient Protein Ice Cream | Healthy Treats: /episode/index/show/welluafter50/id/27684360

Grip Strength Is More Than Access to Nut Butter: Positive Aging 08/04/2023

Grip Strength Is More Than Access to Nut Butter: Positive Aging Did you know your grip strength and mortality risk are closely related? Scientific studies included in this episode share the relationship between your grip strength and longevity, and how to test and improve your grip strength. Can you open that jar of nut butter without assistance? If you’re handing those jars off to someone else, it may be time to examine an often-overlooked component of mortality rate and longevity or positive aging. What’s Inside this Grip Strength and Longevity episode: What is grip strength Why it is a measure of positive aging Association with mortality and cognitive function Exactly why is still relatively unknown How to measure it Dynamometer How to improve it (sets & repetitions aren’t absolutely known) Pullups Farmer’s carry Dumbbell exercises Plate squeeze Towel wringing Tennis Ball squeeze Strengthening forearms in reverse wrist curls may also help. What interferes with grip strength? MS Parkinsons Nerve damage Arthritis Carpal Tunnel Syndrome Research Related to Grip Strength In a 2015 study, researchers examined the connection between grip strength and mortality in 140,000 adults. They found that poor hand grip strength was linked to a higher risk of heart disease, heart attack, stroke, and death. Your grip is also an indicator of cognitive and mental health. A 2022 study found that increased grip strength was associated with better cognitive function, less depression and anxiety, and higher life satisfaction. Note: There are things you can and things we can’t control. Say you do have Parkinson’s or Rheumatoid Arthritis. That may be a limiting factor but overall strength, mobility, other forms of exercise, and your diet are things you can control. It’s a good reason to pay more careful attention to those things you can do something about. Mindset and attitude are sometimes proven to be even more valuable than physical traits. References: Other Episodes You Might Like: What Accelerates Aging and How to Reverse Aging: Age is Not a Limit: The Psychology of Aging Optimally: Resource: EASY, EFFORTLESS, PROTEIN: - take 10% off by registering for Subscribe & Save, and don’t forget to order Fiber Boost. For regularity, and fullness, and satiety, there is NOTHING like combining protein and fiber. My better gut option: Pique Matcha: Foursigmatic Coffee: /episode/index/show/welluafter50/id/27602727

Enhancing Gut Health to Enhance Weight Loss & Muscle Strength 08/01/2023

Enhancing Gut Health to Enhance Weight Loss & Muscle Strength Enhancing gut health may be the least sexy part of improving your body composition. After all, there’s no Lululemons, no flexing in front of a mirror, and there’s got to be some consciousness about it. Most of all for many of us, there has to be an understanding of why, and how, and one last thing… you don’t have to have a belly ache, belly bloat, or diarrhea to tell you you have a gut issue in order to have one. The gut microbiome is influenced by sex hormones and also changes with aging. Declines in estradiol and progesterone may lead to permeability of the gut barrier, allowing microbial translocation to occur. Menopause and/or low estrogens are associated with reduced gut microbiome diversity. Because it’s possible to modify the gut microbiome through specific prebiotic, probiotic, or antibiotic drugs, the gut microbiome can play a part in peri- and post-menopausal health. Enhancing Gut Health Improves Insulin Sensitivity Stubborn menopausal fat is often related to insulin resistance. Insulin resistance is related to your blood sugar. Your body will respond to different food and drinks based on your gut microbiome. Say you have a poor gut microbiome and certain foods spike blood sugar. For me right now, that’s coffee. Focus on improving your gut microbiome over a few months then testing the same meal or foods may result in far lower blood sugar. Some say you can enhance the gut microbiome in a matter of days. You may have no obvious indication of poor gut health. Unless it’s reached significant levels you won’t have constipation, diarrhea, gas, or bloating - the obvious telltale signs. Wearing a Continuous Blood Glucose monitor can reveal some of these issues. How Do You Improve Gut Health? Ironically, longer periods of fasting can help. Dr. Mindy Pelz uses fasting with patients who’ve undergone antibiotic use, oral birth control and who have SIBO. The key in these 24-hour or more fasts is how you choose to break them. Introducing bone broth first, some healthy fats, and finally cooked veggies and protein help reset gut health. (Her book Fast Like a Girl, Hay House 2023). If you have good gut health your liver and microbiome “communicate” via your portal vein. That helps your body switch to fat burning when you’re in a fasted state. But if you have a missing gut microbiome, the liver may never get the signal to switch. You can do a stool test to truly get a picture of which bacteria are high and low so you know how to better balance them. Grapefruit seed extract for 1-3 months is sometimes recommended to reduce an influx of bad bacteria. While specific strains of good bacteria might be recommended to you in higher doses so that you can bring them up to a desirable range. Signs Your Gut Microbiome is Off Without getting too graphic, in my experience, when your gut microbiome is off, you’ll be more susceptible to food poisoning or the toxic effects of something like kale. I had leftover salmon, two days after it was cooked and got violently sick. A favorite kale salad was practically running right through me just before that. I’d had a stool test but hadn’t gotten the results back. If coffee elevates blood sugar today, you may be able to repair your gut with: More diverse foods Fermented foods - yogurt, sauerkraut, kombucha Bone broth Different types of fiber Probiotics L-glutamine to heal & seal the gut Prebiotic-rich protein powders Gut Health and Blood Sugar Some will say black coffee is okay if you’re fasting. But it’s not true for everyone. If it spikes your blood sugar, and fasting is your goal then you don’t want to have it. Likewise, if you are having a fasting glucose test scheduled you don’t want to risk that it interferes. Some savvy marketers will call their brand of stevia “keto-friendly,” but it isn’t for everyone. Anything with a sweet taste might change blood sugar levels. So the only way to know for sure is to test yourself. Then consider whether reducing stress or introducing gut-friendly foods and a little more diversity in your diet and test the same thing again later. References: Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?: Belly Bloating Solutions without Supplements, Fasting, or Exercise: Resources: My better gut option: Pique Matcha: Foursigmatic Coffee: PROTEIN: /episode/index/show/welluafter50/id/27602529

When Exercise & Diet Aren’t Working: Which Lab Tests Should I Get? 07/28/2023

When Exercise & Diet Aren’t Working: Which Lab Tests Should I Get? Which lab tests should I get? Should I test my hormones? These are common questions. It’s also a common recommendation from trainers and coaches… I don’t always agree with. One question I ask first: What are you going to do with it? (do you want to do HRT? Considering it? Or not? Knowing what you will do with results may determine the answer to this) Then, what you think you know might need an update to 2023. Said respectfully! What we learned in the 80s is no longer applicable - to either the bodies we have now or to the science developments since then. And… we know now that one woman’s healthy is potentially another's poison.. The amyloid proteins in chicken may cause gut problems. The antinutrients in kale may not work for you. You may not have celiac disease or a full-blown allergy however could still have developed a food sensitivity to something you’ve eaten daily for a long time. Can you test for food sensitivities? Yes, but they sometimes aren’t detected until they’re fairly bad so test your body with an elimination and reintroduction diet too. So in this episode, I’ve got a load of information. I’d suggest gathering all the information about what is happening for you right now before you decide what step to take next. TOOLS: Smart Scale, measuring tape, tracking devices Walking, weight training, and Intermittent fasting, monitoring your protein, carb and fat intake may also be beneficial (that’s not macro counting, that’s the ability to look at a plate or a menu and control what you eat and when so you both have the pleasure of food and benefit from good health from it too). Functional vs Western-Trained testing (root cause vs illness detection) What to do with your Western-trained doc (… What to do with a functional doc (because you may HAVE to and because only they’ve been trained to interpret) Complete Blood Panel Thyroid Micronutrients Cortisol saliva Stool test Dutch You’re gaining weight/tired* in spite of: Sleeping soundly and waking rested Increasing protein and keeping it steady throughout the day Eating adequate amounts of carbs, especially around exercise Exercising priorities: strength and low, HIIT if feeling good, and not endurance Recovery between exercises: you’re ready for a workout feeling strong and energized! You’re measuring body composition and its fat or inflammation gain not muscle Testing yourself with elimination, reintroduction, and following a plan from there Eliminating alcohol and reducing caffeine to 2 or less cups in am *hydrating by adding electrolytes *adding adaptogens Subjective Test: Self-Assess 0-4 Energy Elimination Digestion Libido Focus & Concentration Muscle tone & strength All at a 3 or 4? Lab Tests You May Want, When & Why : Complete Blood Panel if not in last year Inflammatory markers: A1C, CRP Fasting Blood Glucose (still may not be conclusive) Saliva Cortisol Micronutrients Stool Testing Hormones and… Thyroid TPO Antibodies (these can be a clue to Hashimoto’s Thyroiditis) T3 T4 Reverse T3 Not all Functional Docs need or favor Dutch (blood tests can also pinpoint for you) Estrogen (3) Progesterone Testosterone DHEA Before You Ask About Lab Tests There are other tools besides the self-assessment of subjective measures you can do too. I think it’s easy to turn over our power to a physician. Or possibly to do a lab test, get results and then maybe a pill, cream, patch or shot and think, that will do the heavy lifting. (Pun intended). Yet, we really need to explore whether lab tests that result in a prescription of some type will do their job if we haven’t really explored the consistent habit changes. And habit changes that come from different nutrition information than we may believe, different exercise habits than we’ve been led to believe are best, and prioritizing our sleep, and self care. Sometimes though, the value is, we pay attention because we pay. Yet, if you’ve done labs that are not the right labs providing the right insight, they may be leaving you wondering why you feel so bad when you’re doing the right thing. My advice: Do the self-assessment I include here (we did this as a recently and giving step-by-step actionable items once we help members prioritize what they most need) Other Episodes You Might Like: Why You Can’t Lose Fat in Menopause: How an Intermittent Fasting Lifestyle and Eating Clean Work #505: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: Resources: My Favorite Self-Directed Labs: CODE: flipping50 Continuous Blood Glucose Monitor I’m loving: PROTEIN: Sunlighten Saunas: /episode/index/show/welluafter50/id/27586743

Dropping 50 Over 50 His & Hers Flipping 60 Story 07/25/2023

Dropping 50 Over 50 His & Hers Flipping 60 Story Does dropping 50 lbs sound good to you? Or make it 20 or 10 if that’s all you have, it would feel pretty good, wouldn’t it? I’m about to shock your socks off. You’re going to hear from two good friends and colleagues today who are going on the adventure of a lifetime with each other, personally, professionally, and healthwise. We’re talking about a significant loss of weight for both and a lifestyle change. We’re not recommending it or suggesting it. This isn’t a persuasive argument. What it is about an hour that might open your mind to possibilities for you and your future? For how to start something when you may have decided it’s too late. My Guests: Karl and Desiree, husband and wife empty-nesters reboot their lives, selling everything and donating all but 10k to charity to hit the road and start from zero, applying what they’ve learned over the years to build a 6-figure business in public - showing anyone, at any age, with any experience, can build a life of meaning, contribution, and joy. Their journey also includes major health changes for Karl 59 and Desiree doing a OMAD routine. I’m checking in to talk about how it started, what he/they had tried before, and how it’s been to have both of them on board doing the same thing. Questions We Answer in This Episode: Let’s give listeners a little info about the genius they have before them and the intellect the two of you collectively have How much weight have you lost? What other health numbers have you tracked? What prompted this lifestyle change and how long have you been doing it? And let’s talk about the health side of things. Karl - a history of back issues. You and I are the same (young) age with Stairway to Heaven prom memories most likely, how did you get started on intermittent fasting and OMAD? What was the kickstart reason you did this? And when did Desiree get on the bandwagon or was this from the start a joint effort? How would you describe it as both of you doing it vs comparing it to what might have been harder if one was, and one wasn’t? What differences have you noticed in progress? What similarities have you noticed? How are your labs? Whether you were inspired about dropping 50 lbs or dropping other baggage and embarking on a new adventure, we all hope you got something out of this episode! Other Episodes You Might Like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: From Osteoporosis Diagnosis to Bone Density Success Story: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: Resource: Sunlighten Saunas: Flippingfifty Protein: /episode/index/show/welluafter50/id/27555825

Why Do I Still Have Belly Fat Even Though I Exercise? 07/23/2023

Why Do I Still Have Belly Fat Even Though I Exercise? Why Do I Still Have Belly Fat Even Though I Exercise? First, it’s important to know that what you were once taught, and may still hear: “eat less and exercise more” will backfire if it’s causing your stress levels – cortisol to go too high. If you’ve been fueling well, eating adequate protein (more than most women think), and exercising it’s likely that you’re doing the wrong style of exercise training. How Could Exercise Go Wrong in Menopause? When your hormones change, your exercise also needs to. Women in menopause go through perimenopause for up to 11 years, and a menopause transition that is harder to predict until it’s happened, and post-menopause. Even your certified trainer may not be certified specifically in Menopause Fitness LINK: and this is an extremely important distinction. Only 39% of all exercise research features female subjects. Subjects with very different hormones than the athletic males are so often chosen as subjects. For women in the menopause transition, not only do they have lingering periods, not even regular which makes exercise planning more challenging, but their hormones are trending downward overall, and every woman’s experience is different. It's why we at Flipping 50 teach trainers and coaches LINK: a blueprint so they have a starting point and then we teach how to adapt to the signs and symptoms their individual clients have. You can do the same for yourself. Ideally, for all aging individuals, strength training becomes a higher priority. That, however, is not to be confused with greater frequency, duration or both. Prioritizing strength training boosts lean muscle strength and mass. That in turn boosts metabolism. What can’t be forgotten is the recovery between exercise is when fitness happens. Still, Have Belly Fat Even Though You Exercise? What to Do To optimize strength training for belly fat reduction: Plan two days a week with at least 72 hours between (Now you’ve prioritized the exercise and the required recovery time). On days you’re not strength training, if you’re in a good energy state and sleeping well, you may also want to add HIIT one or two times a week. If you’re in post menopause, when your hormones are more stable you may increase that HIIT to three or four times a week. Keep in mind, these are short sessions, not long. Warm-up to Cool down can be 15-20 minutes long! (At about 45 minutes of HIIT, especially if the exercise mode has more impact, injury rates start to climb, and for women in menopause, stress levels do too – so the reason you’re doing HIIT could actually become worse if this occurs. Do strength training protocols that support muscle. Total bodies are far more effective than split routines for elevating metabolism in women who can’t dedicate daily time to strength training, carefully calculating high protein meals a day, and keeping their lives focused around their exercise. There are female bodybuilders and figure competitors who prove it can be done. Yet, they cycle through some severe “cut” phases that are not sustainable for good health purposes. That can set you up for getting to an “end goal” that you really can’t ever maintain. For a woman with some chronic fatigue or adrenal insufficiency, too frequent high-intensity exercise – such as lifting heavy – isn’t going to work. So, if you do choose to do this type of training, do so knowing you need first to feel good, and be ready to eat much more and more consistently throughout the day. Bodybuilders are eating pre, post-workout and evenly distributed meals throughout the day, and don’t skip or skimp on what they need! Could Supplements Help You Lose Belly Fat in Menopause? Supplements may also be something to address for your belly fat challenge. If you’re not eating adequate animal protein the levels of essential amino acids you’re consuming is likely extremely lower than necessary to serve as building blocks for muscle. An Essential Amino Acid supplement would be the first additional support. I swore I’d never use protein powders. Until I began at 31 out of convenience and a need to bump my protein intake while training for my first marathon. (Yes, endurance athletes need more protein too- potentially more). Then, I realized I was using chemical and sugar-laden protein powders full of heavy metals. I didn’t know what I didn’t know at first. I’d sworn for 30 years I’d never sell supplements. But as women began to ask me what I was doing and using and told me what they were using, I realized we needed some clean products… that didn’t interfere with the absorption of vitamins women were taking already … and created products for increasing protein and stabilizing blood sugar. Collagen vs Muscle-Supporting Protein for Belly Fat Just a quick reminder that Collagen protein may state it has “all the essential amino acids.” That doesn’t mean it has a high enough level of them to support muscle protein synthesis. Will it mean that it can support blood sugar levels and hair, skin, and nails? Yes. But muscle protein synthesis requires a top level of essential amino acids, and particularly leucine, in order to benefit muscle mass and strength. Add collagen to your diet but don’t expect it to help with muscle without more input. If you’re eating your body weight in lbs in grams of protein daily, and lifting to muscle fatigue, following a protocol intended for women in midlife and beyond, then the addition of specific BCAA supplements (leucine, valine, and isoleucine) or specifically leucine – at about 2.5-3g per meal or 5g a day is recommended. Creatine has been proven safe, and effective for enhancing the ability to gain lean muscle and preserve bone health in older adults with no negative side effects It’s very possible to have belly fat even though you exercise, but these things should help solve that. Resources: Join the Café membership right now!! 3-Ingredient Protein Ice Cream | Healthy Treats: EASY, EFFORTLESS, PROTEIN - take 10% off by registering for Subscribe & Save, and don’t forget to order Fiber Boost. For regularity, and fullness, and satiety, there is NOTHING like combining protein and fiber. I’ll link to my favorite recipes in this episode too! You want them! Other Episodes You Might Like: Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: How to Time Protein for Optimal Muscle & Recovery | Women Over 50: Your Protein Needs, Your Optimal Body Composition: /episode/index/show/welluafter50/id/27539376

What are the HRT Effects on Exercise Results? 07/21/2023

What are the HRT Effects on Exercise Results? What are the HRT Effects on Exercise Results? Do HRT effects on exercise results give you an advantage (or hold you back)? I’ve addressed this in podcasts and interviews before but it was asked again. So let’s discuss it. In Cliff notes, yes it makes a difference. And yet there are things to consider about why and how it makes a difference. What it does, doesn’t do, and how no matter what your choice, is possible for you. Research Reports HRT Effects on Exercise Hormone Replacement Therapy (HRT) has significant beneficial effects on skeletal muscle mass, strength, and protection from damage in older women. HRT seems to improve muscle power, regulation of muscle contraction, and muscle composition. HRT is linked to the reversal of both menopause-related obesity and loss of lean mass, without overall change in body weight. (HRT also referred to throughout as HT) The increase in lean body mass (LBM) during HT is likely explained by muscle anabolism, which in turn, prevents disease in the elderly. More benefits of HT are seen in younger postmenopausal females and those who initiate HRT proximal to menopause. The positive association of bone mass and density with estrogen in older women has been well-established in the scientific literature. Bone mineral loss accelerates following menopause in women and this accelerated bone loss is prevented by HRT. Exercise and HRT may also independently and additively help maintain bone mineral density in aging females. Flipping 50 Membership Cafe: What is Exercise for Menopause Optimization? It can’t just be any exercise whether you’re on HRT or not. An ineffective exercise program designed for men, mice, young women, or “everyone” has a small chance of working for a midlife woman. Note: for exercise to have the most benefit on body composition and bone density it must have an adequate volume of intensity level. Volume comes from heavy weight and fewer repetitions rather than increased frequency. Namely, because one of the risk factors of muscle breakdown, or catabolism, is elevated cortisol levels. While endurance exercise is known to contribute to a rise in cortisol with a negative influence on muscle as adults age and particularly women in menopause, so too can too frequent high-intensity exercise based on individual recovery rate. In 2015 I wrote about the uniqueness of recovery period needs for individuals. Yes, though elite athletes will recover faster than beginners and a 20-year-old will recover faster than a 60-year-old in general is safe to say, across all like individuals recovery can be very different. In You Still Got It, Girl! – I referred to a study of individuals taken through a significant overreaching period of training. The recovery differences were anywhere from a few days to 180 days. That was like individuals. So, this too is a factor. Will you recover better if you have support through hormone replacement? Likely yes, as you’ve got estrogen progesterone to help offset stress. And if the insulin and cortisol are in better balance there’s less inflammation and more anabolism. Anecdotal HRT Effects on EXERCISE Evidence In 40 years of training thousands of participants, clients and supervising thousands more of staff with nearly two dozen trainers, there is a notable difference since hormone replacement therapy became more mainstream and common. Women on HT are less restricted, one by the lack of sleep and fatigue that often is true for women in menopause transition. Women on HT tend to have an easier time with hot flashes and night sweats (diet however is also a factor and high-intensity exercise though not low plays a big role in improving these vasomotor issues). Muscle development - which then is instrumental in reducing insulin resistance and supporting weight management - is better. Bone density changes are easier though this I have less evidence of as private clients are the only reference. So we’re down to hundreds not thousands of private clients who I work with in a capacity where we’d share DEXA scans annually over time. There is this to note, however. On HRT women may not be as diligent as those who opt not to do so for personal, financial, or genetic reasons. We tend to let the pill, cream, and shot do a little more of the work. Those women who don’t and yet modify their diet, exercise, and lifestyle habits for optimal menopause support CAN and DO make significant more improvements in their musculoskeletal health. The best of both worlds would be ideal. If you’re not started… it’s time to get going! (link to on strength training regardless of your choice on HRT. References: . Other Episodes…. Muscle is an endocrine organ – Muscle is HRT for Women 40+: Your Risk of Breast Cancer and Your Hormones: Resources: Flipping 50 Membership Cafe: Sunlighten Saunas: /episode/index/show/welluafter50/id/27502806

Heal Your Thyroid and Reverse Hashimotos 07/18/2023

Heal Your Thyroid and Reverse Hashimotos Can you reverse Hashimoto's thyroiditis? Or you may be asking, what exactly is that? What if your thyroid issues weren’t just thyroid issues but an autoimmune disease and you didn’t know it? Could the fatigue and hair loss you’ve experienced be fixed with changes in lifestyle? Often unfortunately, it’s still not all that clear that your food, nutrition, toxic exposure, or ability to detox have a significant impact on your thyroid. My guest today shares her own story and we deep dive into tips for reducing heavy metal consumption and testing to ask for and why. My Guest: Dr. Jen Pfleghaar is a double board-certified physician in Integrative Medicine and Emergency Medicine. attended medical school at Lake Erie College of Osteopathic Medicine. She then went on to residency at St Vincent’s Mercy Medical Center for Emergency Medicine. Dr. Jen spent one year flying with Life Flight as a flight physician. She now works at local emergency rooms in the community and her office in Perrysburg, OH practicing Integrative Medicine. She is a graduate of The University of Arizona: Andrew Weil Center for Integrative Medicine's two-year fellowship program. Dr. Jen loves speaking and lecturing to physicians at conferences including the AOA (American Osteopathic Association). She hosts the podcast The Integrative Health Podcast with Dr. Jen. Her own health history of Hashimoto’s (which is now in remission) sparked her interest in Integrative Medicine. She is very passionate about helping patients with chronic diseases and teaching them now to let the body heal itself. She is a published author of the book- Eat. Sleep. Move. Breathe A Beginner's Guide to a Healthy Lifestyle. She is a board member of IDA- Invisible Disabilities Association. Her hobbies include spending time with her husband and four children, being in nature, paddle boarding on the Maumee River, and reading all things. Questions We Answer in This Episode: Why did you become an Integrative Physician and What is your personal history with Hashimoto's? Why are we seeing more autoimmune diseases, especially thyroid autoimmune problems? What about mothers- why are they susceptible to thyroid disease? What can listeners do to start healing the thyroid? Connect to Learn More About Dr. Jen’s Summit: On Social: Website: Instagram: Youtube: Other Episodes You Might Like: My Thyroid and Adrenals: Navigating Midlife Hormones: A Conversation with the Thyroid Fixer | #517: Resources: Flippingfifty Protein: Sunlighten Saunas: The Flipping 50 Cafe: Blood Sugar Monitoring: Details: join for $149/year and $75 for 3 sensors for a month /episode/index/show/welluafter50/id/27480474

28-Day CGM Experiment: What I Learned This Time 07/16/2023

28-Day CGM Experiment: What I Learned This Time It’s not my first 28-Day CGM Experiment. [CGM, by the way, is Continuous Blood Glucose Monitor]. I’m not new to this. I use this with clients and suggest for our members they do this if they’re doing -what they think- are all the things and not getting results. Another subgroup of clients I do this with are those clients that can’t seem to make changes even though they want to. No judgment! Change is one of the hardest things humans do! I’ve been focused on the psychology of exercise and sport since 1987. I’ve witnessed difficulty changing in myself. Your Morning Routine Consider this, you get up in the morning. What side of the bed are you sleeping on? What do you do first thing in the morning? Head to the bathroom? Take medicine? Drink water? Meditate? Or do you turn on that coffee maker? Do you sit in the same chair looking at the same view? All those things- whatever is on your list of morning routine items - whether conscious or unconscious get so engrained they are really hard to change. When you travel… there are those of us that have to haul things with us… like food and treats or coffee. I once drug my son to 3 or 4 different grocery stores looking for (sadly, some chemical-laden) instant coffee while on a golf tournament trip when he was in highschool. I’d run out, and I didn’t have any for the morning. I didn’t want to go without my routine that badly! Now, in these days, sometimes its a health choice. Knowing that you want to eat and drink foods that won’t be available to you at a hotel and you want to take charge of yourself… I’m all for it. As long as you know what and why you’re doing what you’re doing and it’s really healthy.. Not a habit. Different. This is Where a CGM Experiment Gives You Insight that Can Support Change Now, let’s lay this foundation for what I’m about to tell you down. I’ve been doing this for 39 years, coaching others, and for about 42, making health-conscious choices based on the best information I have every step of the way. So.. I’m not new to this. AND… change or even deep awareness of what’s really happening can still be hard!! I’ve been using CGMs for a couple years. I’ve worn one for a month at a time 5-6 times now. This is the second time this year. If you saw the What, When & Why to Exercise for Women 40+ online event () then you saw not only was I, several of my expert guests were wearing them. Completely unplanned and definitely not staged, we invest in our own health with tools too. That should tell you a lot! Obesity, visceral belly fat, these are expensive risks. This isn’t just a vanity thing. This is breeding grounds for disease. As soon as a woman’s waist is 35” or more, her risk for heart disease increases significantly. It’s important to mention that for you smaller petite women that number is derived from an average so if you’re storing weight in the belly and are more apple shape than pear it’s not something to ignore, that number may not fit you. Here’s what I’m sharing in this episode! How stubborn and in denial I was! What I tested (this is true confessions!) How it went What I considered and flushed too quickly How it’s going now. What you can do if you also want to try it What you can do if you don’t want to invest just yet Link to Learn More: $149 for the membership $75 for a month(28 days) of sensors whenever you want them Sharing is on, so if you want to share with me you can get feedback from me if you’re in our membership, or doing a short coaching or have done VIP coaching. For future VIP coaching clients, (US) I’m including a CGM membership and 2 months of monitoring with you. For our recent prior VIP coaching clients, I will INCLUDE two months of monitoring with you once you’ve joined and have your sensors. Then we look at whether more is warranted. Because it is a game-changer!! Resources: Theia Glucose Monitor: VIP coaching with me: Ultimate Assessment with me: Other Episodes You May Like: Are You Insulin Resistant in Menopause or Beyond?: How a Continuous Glucose Monitor Could Help Menopause Weight Loss #514: Other Resources Mentioned: Foursigmatic Coffee: /episode/index/show/welluafter50/id/27459765

Birthdays After 40 | Happy 60th Birthday 07/14/2023

Birthdays After 40 | Happy 60th Birthday The birthdays after 40. Remember when birthdays were all slumber parties and phone-shaped cake? What are your thoughts on birthdays now? While we couldn’t wait to be older once, I’m curious how some of the birthdays now feel. First, there were 10 - double digits, then 13 of course finally making it to teenagehood. Then 16 for the license, a new decade at 20, and oh so adult. Welcome to a little peek behind the curtain at Flipping 50. And.. I’ll ask what “turning 60” felt like- approaching it, thinking about it, what you would have thought at 20 or 30 about “60” and what you think now. My Guest: Karen, a retired educator and Flipping 50® Community Coach, is a passionate advocate for healthy living and active aging. Throughout her career as an educator, Karen witnessed firsthand the impact of healthy habits on overall well-being and longevity. After retiring, she dedicated herself to furthering her knowledge in the field of fitness and wellness. As a Flipping 50 Community Coach, Karen leverages her expertise to provide valuable guidance, support, and practical strategies to women flipping 50 hot, not bothered who are looking to optimize their health, fitness, and overall quality of life. Questions We Answer in This Episode: What were your thoughts in the days and weeks leading up to your 60th birthday? What did you think about turning 60 in your 20’s, and 30’s? What do you think now about 90… 30 years from now… as compared to being 30 and the way you might have thought about being 60? What have been the biggest aha’s in your life so far? When we get closer to a finish line or end of a 4th quarter, we usually push the accelerator, we want to get things in we haven’t, make things happen that didn’t…. Is there any of that for you - what would it be? How do YOU feel about birthdays after 40, listener? OK, so that’s a part of our team. How would you like to hear who else is behind the curtain at Flipping 50 and why it matters to them to work here? I’d love to hear from you if that would be fun. Or would you like to hear from a Flipping 50 Menopause Fitness Specialist? One of our health or fitness coaches? Share your response with me on or in the Other Episodes You Might Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: Age Your Way | Women Over 60 Become Calendar Girls: Resource: Flipping 50 Membership: Sunlighten Saunas: /episode/index/show/welluafter50/id/27441567

Common Injuries After 40 (and How to Fix Common Injuries) 07/11/2023

Common Injuries After 40 (and How to Fix Common Injuries) I hope you don’t know this from experience but there are common injuries after 40 that we can help you fix. The right trainer and program helps you avoid them, the wrong trainer may lead you to them. To clarify, exercise doesn’t always cause injury but it can make you very aware that you began a program with existing imbalances, and your “balanced program” rushed you to greater imbalances instead of getting you the results you wanted. In this episode with a favorite guest we share some insights, definitely not intended to scare you but to empower you and give you what I think will be an “aha moment” about what you really want. Join us as we discuss common injuries after 40. My Guest: A pain-free life. It’s what we all strive for. But let me tell you a proven fact. At some point in your life, there is a 98% chance you will be forced to confront some form of intruding bodily tension – in your back … knees … shoulders … hips … ankles … or someplace else. Meaning for every 100 people, only 2 ever live a pain-free and fully functional life. Why is this important? Well, it’s no secret that if you want to age gracefully, you need to keep physically active. But how the heck are you supposed to do so when it’s SO likely you’ll eventually experience some form of bodily discomfort? Sure, you can carry these tensions into exercise, but this only reinforces the root cause of pain. And this is exactly why 87% of all exercisers get injured while exercising. This is why we’ve brought you The Fitness Doctor: Robbie Stahl. He is one of the most remarkable men in the fitness industry. He is renowned for developing one of the fittest 80-year-olds in the world, Joel Weldon. Seriously, Joel water skied for 39 miles on his 80th birthday without a break! How? Well, through Robbie’s 20 years of extensive research and experimentation, he has mastered the science of healing and bulletproofing your body through the power of exercise. Not only has he applied the healing power of exercise to Joel, but he also boasts a 100% in-person success rate for fixing shoulder function in his clients who were told surgery was the only answer. A breakthrough is happening in the world of fitness ... it’s now possible to fix the inner workings of your body while getting into the best shape of your life. And now, Robbie is going to tell you how. Questions We Answer in This Episode: What are the most common injuries after 40 - in both men and women? What intensity level do you like to have clients use to begin? You’ve got 5+ examples of how you can determine where you're going to get injured before it ever happens, what are they? What do you mean about defining your comfort level for exercise? What steps do most people skip that increase their risk of injury? Connect for the Full Body Fix: Website: Robbie On Social: Facebook: Facebook: Other Episodes You Might Like: How to Avoid Common Exercise Injuries Midlife: Strength Training Enough for Bones, Not Adrenal Fatigue: Resource: Flippingfifty Protein: Sunlighten Saunas: The Flipping 50 Cafe: /episode/index/show/welluafter50/id/27423645

The Metabolism Boosting Workouts I Do When I Don’t Have Time!! 07/09/2023

The Metabolism Boosting Workouts I Do When I Don’t Have Time!! Metabolism-boosting workouts are key to losing weight after 40! Just “lifting weights” may miss the mark! Without a plan and the right sequence, protocol. In this episode, I’m going to give you a crash course on how we program at Flipping 50. You will have a very short course in personal training! And we should all know a few basics about what’s enough stimulus? What’s too much? What’s the rest time between? And when you have very little time what should you choose to do vs ditch? I like to think of it like a bullseye in a target. Every program I design for our is based on what’s worked for menopausal women in scientific studies. The workouts utilize the highest priority source of exercise volume. It’s not just “more” exercises. It’s about enough volume for major muscle groups. For instance, 3 exercises 3 or 4 or 5 times is far more valuable than 8 muscle groups done 2 times. And when you have days that are short... We can’t be all or nothing. Check out this Youtube video: Let’s define a few terms: Protocol: how you put the pieces together…. In supersets, trisets, circuits… for instance Supersets Trisets Circuits Metabolism Boosting Workouts: How I Structure Warm-up: Start with some aerobic movement: walking, dancing, stationary bike, whatever you have available Then follow with dynamic moves. A rear lunge with arms overhead or with rotation, for example. A move I call “spyders” from a plank where you step a foot up and reach for the ceiling with one arm then the other and return to plank and repeat on another side. If this is all losing you… I’ll link to a recent video I did just like this on YouTube. Goblet Squat Bent Over Row Side Lunges – alternating sides Chest Press Bent Arm Pullover Rear Lunges- same leg Cool down with 3 “Compound stretches” Stretch more if you have time You’ll wonder, is this worth it? Absolutely! Less is more. Reaching complete fatigue is the key! Don’t get there part way on lots of exercises. Get there all the way with fewer that target major muscle groups instead. What About Split Routines: One Muscle Group a Day for Metabolism? I know you may be asking this. Two things to consider. Time. Recovery.. Not just of muscles but of your adrenals. And your time. If you are strapped for time, total body is best, oddly enough. But you can move workouts adjust, shorten and lengthen without risk of losing that metabolism benefit. Rest is a factor. When repetition range is lower the Weight goes up… rest required increases (so time does not decrease) Reps go up… speed often goes up (but shouldn’t!!) So, a 45-minute workout total body 2x a week becomes at least a 45-minute workout split routine 4 times a week, and often 5 or 6 depending on the program. Leg day is the only one you’re really able to hit metabolism hard with a split. Yet, you can insert chest and back with a single super set of 3-5 sets with low to moderate reps and still do 3-4 lower body exercises that stimulate more muscle in the total body. Done for you? The Flipping 50 Membership is open twice annually and if you hurry you might catch it! If not we have a notifications list and other options for starting. No woman over 50 wants to allow muscle loss (metabolism loss) to happen and it is if you’re not strength training with a plan! Other Episodes You Might Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: Resources: Sunlighten Saunas: The Flipping 50 Cafe: Flippingfifty Protein: /episode/index/show/welluafter50/id/27385344

What Accelerates Aging and How to Reverse Aging 07/07/2023

What Accelerates Aging and How to Reverse Aging Are your habits accelerating aging? It’s well known that oxidation accelerates aging, and yet the question could be if we know what accelerates aging don’t we also then know how to reverse aging? I have a controversial guest on the show today. You know if you’re here and have been for a minute that I’m an advocate for all exercise and agree with much of what we share today. However, I would and do express that strength training is the pivotal piece in order to enable the aerobic, the balance, and the mobility exercise you want for longevity purposes. And.. I also believe and witness that higher levels of protein for midlife women, and micronutrient insufficiencies- in large part as a results of gut issues occurring at midlife do exist and measuring micronutrients is a wise investment if you’re not feeling well. By that I don’t mean not sick, but really well, 100% you. How to Reverse Aging That said. Much of my guest’s information on longevity and why certain measures of strength for longevity still exist while they may be a little outdated is important. We can’t share an isolated silo view of aging. I do think that one point to consider. The current evidence of longevity doesn’t tell us necessarily the outcome of hormone-free, antibiotic-free grass-fed or wild sources of protein. Previous measures of high amounts of protein haven’t screened well the quality of that protein. This is just food for thought.. In this episode where you will be presented with ideas that may be congruent and may be counter to your own. Above all, measure now, keep measuring and evaluating your own habits. My Guest: Dr. Carl P. Giordano is the Co-Founder and Chief Science Officer of Rebesana. He is double-board certified in orthopedics and spine surgery and completed his residency and fellowship at the Hospital for Joint Diseases/NYU Langone Medical Center. He has served as the medical director at Stryker Howmedica Tissue Bank and Health South Physical Therapy and on several American Board of Spine Surgery committees. His scientific background has led to numerous peer review publications and book chapters. His scientific travels have taken him from the NIH to Rockefeller University. He holds multiple patents and continues with research and development. Dr. Giordano recently co-founded Rebesana out of a devotion to providing the public with a supplement designed by the latest scientific research that promotes longevity and better quality of life. Questions We Answer in This Episode: What causes aging? The current state of longevity research and how we’re unlocking the key to slow and even reverse aging? The state of the supplement industry, snake oil, underdosing, lack of transparency, and massive quality concerns? What can we do now to live a longer, healthier life? On a daily basis? How to reverse aging? Connect with Carl: Website: Carl on Social: Instagram: LinkedIn: Other Episodes You Might Like: Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: What IS Urolithin A and How Does It Help Healthy Aging?: Resource: Flippingfifty Protein: Sunlighten Saunas: The Flipping 50 Cafe: Advanced Specialist: /episode/index/show/welluafter50/id/27349023

Money is Power, Women Need More of Both 07/04/2023

Money is Power, Women Need More of Both Money is power. You may be asking, do I have the right podcast? Isn’t this health and fitness and all things menopause fitness & hormones? Yes, yes it is. And if I give you the blueprint for longevity and a healthspan to match, money is going to come up. Did you plan on living as long as you could wanting to have as many adventures as possible, or helping your family as much as you do? Are you ready for that or feeling constricted about finances and what happens when you’re not earning anything? This episode brings in the reality that is in synchronicity with Flipping 50’s message: Women are the most powerful health influencers in the world. - Debra Atkinson We have more power if we have more money. - Nancy Rizzuto My Guest: Nancy Rizzuto is a Founding Partner and Principal of CAP STRAT, and Founder of the CAP STRAT Women's Forum. Her primary focus is to cultivate awareness and business opportunities for the firm’s institutional investment advisory, private wealth advisory, and asset management services and to co-lead the CAP STRAT’s Women's Forum. The Forum’s mission is to support the personal, professional, and financial success and fulfillment of women. Nancy fiercely believes that money is power and that women need more of both. Her passion is to financially empower others, especially women, to attain the freedom to live the life of their dreams and create a meaningful legacy. Her purpose is to serve. She is a speaker, mentor, and an active philanthropic leader in her community. Flippingfifty Protein: Questions We Answer in This Episode: Why are you doing what you do? What are you most proud of? What advice do you have for women looking towards their "next chapter?' What are some of the ways women can own their power around their finances? You just celebrated your 60th birthday. What's most important about this milestone? More on Nancy and CAP STRAT: Host two financial programs for women that educate, inspire, and empower women to take action and make more intentional decisions around their finances and future. Financial Strategies to Support Your Brilliant Life. Target audience: Women exploring what is next. It is ideal for those who will be shifting in the next 5-10 years from a traditional full-time career to their post-professional lives. But, not retirement. Money, Power, and Purpose: Aligning your Finances with Your Future. They serve Women of all ages and levels of financial wealth. Essential steps for all women to be in control of their money and to fuel their life's purpose, drivers of financial behavior, and actions to take today to optimize one's financial resources. Connect with Nancy: Nancy on Social: Facebook: Linkedin: Other Episodes You Might Like: Financial Stress or Freedom: Steps to Financial Fit: Do You Live As If Health Is Your Wealth?: Resource: Flippingfifty Protein: Sunlighten Saunas: The Flipping 50 Cafe: /episode/index/show/welluafter50/id/27348474

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