The Flipping 50 Show
The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
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Stress Isn’t All Bad? Use Stress to Thrive
06/03/2025
Stress Isn’t All Bad? Use Stress to Thrive
No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has helped lead clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. Dr. Bergquist has contributed to over 200 news segments, including Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over six million times. Questions We Answer in This Episode: [00:07:51] How can new science challenge the traditional understanding of stress as harmful? [00:11:04] Why is stress important for our health? [00:12:55] How do stressors work to prevent or manage such conditions like common chronic diseases like heart disease, cancer, and diabetes? [00:15:43] Many people may feel overwhelmed by chronic stress. How can they begin incorporating mild to moderate "good" stress into their lives without feeling more burdened? [00:22:34] What are the five key stressors?. How should someone choose the right type and dosage of these stressors for their individual needs? [00:33:47] In your book, The Stress Paradox, you describe how hormetic stress can lower a person’s biological age. How does good stress play a role in this? The Surprising Science Behind Why Stress Isn’t All Bad The Stress Paradox was released March 25 2025. Find it anywhere books are sold. Your Body With Stress Our bodies are designed for brief intermittent stressors, followed by recovery. It's in recovery that we're reconfiguring our mind and body to handle future stress and better. What is “Good Stress”? Goldilocks Zone: Mild to moderate everyday stressors. You’re just a little bit outside your comfort zone but not overwhelmed. Over time, you are building adaptations that are making you more resilient. You learn how to recover from repeat stressors, and can increase your human potential 60% to 90%. Function of Cellular Stress Responses (The Four R’s) Resist oxidative and inflammatory damage Recycle damaged components through autophagy Recharge mitochondria Repair protein and DNA The Five Key Stressors Plant toxins Exercise Heat and cold exposure Circadian fasting Psychological challenges Connect with Dr. Sharon: Facebook - Instagram - X - TikTok - Other Episodes You Might Like: Previous Episode - Next Episode - Supplements I Take in Menopause More Like This - Resources: Join the to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this . Don’t know where to start? Book your .
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Save Your Knees and Shoulders Without Surgery
05/30/2025
Save Your Knees and Shoulders Without Surgery
Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist physical therapist who helps people avoid unnecessary surgery while getting back to being healthy, active, and mobile. He coaches people online and has a clinic where people are treated in person. His contrarian treatment approaches are focused on addressing the root cause of problems like arthritis and tendon tears so that people have the most control over their health. Questions We Answer in This Episode: [00:10:58] What makes you different from other physical therapists? [00:14:12] Is it actually possible to heal osteoarthritis without surgery? [00:20:28] What is unique about how you help people with knee pain? [00:37:30] What about people with shoulder pain? What is Manual Physical Therapy? Hands-on body work to manipulate the soft tissues like your muscles, tendons, ligaments tend to be pretty good at moving the joints. Fixing the root problem of knee and shoulder pain issues through movement. Focused on fascia techniques and fascia related treatments. What Really Works to Save Your Knees and Shoulders? Knees What to work on? Glutes. If you have weakness in the glutes, that’s when the quads get over dominant. The Science: Quads have been overused causing knee arthritis or meniscus tear. What to do? Do your exercises primarily with your glutes. Your hamstrings and quads will still work – they just need to work secondary. Can you figure out how to make your glutes contract apart from your thigh muscles? It's more gaining mental control over your muscles. Stop walking. Turn on your glutes first. Shoulders What to work on? Upper traps (trapezius). If you have weak traps, there is more stress and tension holding the weight of the arm, shoulders and maybe chest.. The Science: Rotator Cuff tears are one of the biggest problems because of weak upper traps. What to do? Shrug every time you reach up to use your traps. This preserves your ball and socket joint. If you don’t shrug, the socket faces outwards and compresses tissues. Connect with Dr. David: Get the for a 50% discount for a one-time purchase OR the first payment on membership Link: Code: FLIPPING50 Instagram - YouTube - Other Episodes You Might Like: Previous Episode - Next Episode - Stress Isn’t All Bad? Use Stress to Thrive More Like This - Resources: Join the to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this . Don’t know where to start? Book your .
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Clean Eating, Fasting and Eating Disorders in Menopause
05/27/2025
Clean Eating, Fasting and Eating Disorders in Menopause
This episode may be for you even if you never identified with eating disorders in menopause or at any age. Eat clean? Read labels twice? Following “rules” about food yet find it backfiring on you? One could shift from wanting to “eat clean” to turning into orthorexia, influenced by social media, intermittent fasting and use of Smart Scales. Do you think you have an eating disorder in menopause, or maybe a loved one? Tune in to this episode! My Guest: Amy Goldsmith, RDN, LDN, is the founder of Kindred Nutrition & Kinetics, a private practice that provides evidence-based medical nutrition therapy in Sports Nutrition and Eating Disorders/Disordered Eating. With over 25 years of experience in Sports Nutrition and Eating Disorder expertise, Amy is an expert in understanding the human body's biochemistry and works collaboratively with each client's performance and clinical care team to help them reach their health and wellness goals. Questions We Answer in This Episode: [00:13:50] What is orthorexia? [00:07:26] Menopause brings hormonal swings, how often do you see menopausal patients experience an eating disorder for the first time? Or is it mostly women who have a history of disordered eating? [00:09:25] Does the overload of “wellness experts” in social media create confusion and fear of foods we need, particularly for women in midlife? How do you help them find the real truth about what to eat? [00:35:53] How easy is it to slip from “I just want to eat healthy” into orthorexia? What are the red flags when healthy eating turns into an unhealthy obsession? [00:19:07] Where do you begin working with someone who is ready so that it is non-threatening and non-judgmental? From Wellness to Obsession: Are You Facing Eating Disorders in Menopause? What is Orthorexia? Obsession with “clean” or restricted eating. Can also be the illusion of control and safety from disordered eating behaviors. Red flags: compulsive food thoughts, social withdrawal, avoidance. Average recovery time: 7 years but change begins with addressing small, meaningful issues. Things to look out for: Social Media Fuels body comparison, diet fads, and misinformed health behaviors. Intermittent Fasting Dangers of fasting: sarcopenia or muscle loss, disordered behavior. May be harmful, especially in active midlife women prioritizing muscle preservation. Smart Scale and Body Composition Fixation on scale weight despite fitness improvements like muscle gain and inch loss. Pro: tracking lean mass. Con: can trigger obsession or shame. Key Takeaways Eating issues in midlife are common – due to stress, hormones, and unresolved issues from earlier life. Orthorexia is an obsessive focus on healthy or clean eating that can be dangerous and restrictive. Early intervention is key – it only takes two weeks of obsession to begin disordered patterns. Not all RDs are the same – find one trained in eating disorders for effective help. Connect with Amy: Amy’s Website - Facebook - Instagram - Other Episodes You Might Like: Previous Episode - Next Episode - Save Your Knees and Shoulders Without Surgery More Like This - Resources: Join to become a coach! Join the and connect with Debra and the community. Flip the switch on your midlife metabolism with the .
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Cortisol and Exercise in Menopause
05/23/2025
Cortisol and Exercise in Menopause
I’m going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it. What is Cortisol? Your body's primary stress hormone, but it’s also your energy hormone. Regulates metabolism, immune response, and stress. Mental and emotional response to stress. For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything. Cortisol Follows Your Circadian Rhythm Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar. Evening: Cortisol drops – when melatonin (your sleep hormone) takes over. Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping. HPA Axis Dysfunction (hypothalamus, pituitary, adrenal) Your body's stress thermostat — when it’s overworked, it breaks. Constant demand leads to adrenal insufficiency. HPA Axis dial things down to protect you and that’s when you hit a wall: You’re tired but wired. You can’t sleep or sleep all day. Your blood sugar is out of whack — hello cravings and midsection weight gain. Workouts leave you exhausted instead of energized. Work Out Doesn’t Work Anymore? Cortisol Chaos When your old workouts become stressors instead of solutions. Workouts add fuel to the fire. Solution: Cortisol-Conscious Movement The right exercise, at the right time, for the right reason. The Cortisol–Thyroid–Adrenal Triangle Cortisol: Regulates blood sugar and inflammation. Thyroid: Controls metabolism — but sensitive to cortisol imbalances. Adrenals: Produces cortisol — but burns out if they’re overstimulated. If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train. The Influence of Cortisol and Exercise in Menopause Cortisol During Perimenopause and Postmenopause Hormonal Fluctuations Decline in estrogen and progesterone affects cortisol regulation. Increased sensitivity to stress and potential for cortisol imbalance. Symptoms of Elevated Cortisol Weight gain, especially around the abdomen. Sleep disturbances and fatigue. Mood swings and anxiety Symptoms of Low Cortisol Fatigue - in spite of rest Low Blood Pressure, weakness Loss of Appetite Know When You Are On An Allostatic Load When you reach a tipping point, overloaded by chronic stress. Different kinds of stressors: Emotional Relationship Financial Work Home Hormonal Change Physical (diet & sleep) Exercise The Good News: Cortisol Isn’t Your Enemy Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast. The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system. Exercise and Cortisol Impact of Exercise on Cortisol Levels High-intensity workouts can spike cortisol levels. (it's natural!!) Chronic overtraining may lead to sustained high cortisol and adrenal fatigue . Timing Matters Morning workouts align with natural cortisol peaks. Evening high-intensity workouts may disrupt sleep and cortisol rhythm . Managing Cortisol Levels Lifestyle Strategies Prioritize sleep and stress management techniques. Incorporate relaxation practices like yoga and meditation, box breathing. Nutrition Tips Maintain stable blood sugar with balanced meals. Limit caffeine and alcohol intake Avoid strict keto or carnivore and include resistant starches Exercise Recommendations Focus on low-to-moderate intensity and short duration workouts. Include restorative activities and avoid overtraining. Supplement Recommendations B vitamins and magnesium are depleted by stress. Maca (Find ) is an adaptogen. Ashwagandha can also be helpful for some. Cortisol Manager (available online) contains some of the above. Solutions To Your Questions on Cortisol and Exercise in Menopause Q: Can I recover from adrenal issues on my own? A: Yes, but only if you actually slow down and stop pushing through it. Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them. Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention. Identifying how deep your HPA Axis dysfunction goes. Recovery is possible — but not if you keep acting like nothing’s wrong. Q: How long will it take to recover? A: That depends on how long you’ve been burned out… and whether you actually change your behavior. Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around. Moderate dysfunction: 3–6 months to really feel like yourself again. Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support. Reminder: The sooner you start, the faster you bounce back. Q: Will I lose this weight once I fix my cortisol issues? A: Most likely — yes. If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss. Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown. When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again. But here's the kicker: you can’t “outwork” cortisol. You have to work with it. Other Episodes You Might Like: Previous Episode - Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause More Like This - Resources: Book a with Debra to talk about your own menopause or becoming a coach. Join the and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with .
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Midlife Women's Makeover: Radiate Confidence. Reclaim Your Power.
05/21/2025
Midlife Women's Makeover: Radiate Confidence. Reclaim Your Power.
How would you like a midlife women’s makeover? What do you need to look good in order to feel good? Discover how a midlife women’s makeover can boost your confidence — from the outside when you actually put on makeup. My Guest: With over 30 years in the beauty industry, Jennifer Kyser is passionate about helping women--especially in midlife, look and feel radiant. Known for her work in TV, print, fashion, and an occasional movie, she blends expert techniques with heart, empowering women to embrace their beauty, reclaim their power, and shine from the inside out. Questions We Answer in This Episode: [00:01:04] What inspired you to a successful career in beauty for over 30 years? [00:08:53] What are some of the most common struggles you see women facing in midlife? [00:05:42] How has your background in beauty shaped your approach to helping women feel confident from the inside out? [00:20:56] The title of your summit is “Radiating Confidence. Reclaiming Your Power.” What does it mean? What experience are you hoping attendees walk away with after participating? [00:25:17] What inspired you to create a virtual summit specifically for midlife women now? Make-Up’s Fashion to Function Make-up not only makes one beautiful, but also adds confidence, empowerment, and comfort. Confidence is the real glow-up. The goal is to feel radiant and empowered, not to look like someone else. With women over 50, less is more. Makeup for mature skin is about illumination, not coverage. Connect with Jennifer: Join the summit on the 27th of May 2025! Facebook - Instagram - Other Episodes You Might Like: Previous Episode - Next Episode - Cortisol and Exercise in Menopause More Like This - Resources: Join to become a coach! Join the and connect with Debra and the community.
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How to Bounce Back Boldly After You Blew Your Diet
05/20/2025
How to Bounce Back Boldly After You Blew Your Diet
Where’s the next step after you blew your diet? If you've done that before you know, it’s a hard spot. Are you feeling frustrated after blowing your diet again? It's time to Bounce Back Boldly and stop the shame spiral! In this episode, we’ll uncover the science behind why we overeat and how you can regain control. Know the powerful strategies to turn things around. Let’s dive into how you can bounce back with confidence and ease—because it's never too late to Bounce Back Boldly! My Guest: Connie Bennett is a former sugar and carbs-addicted journalist and author of the bestselling books, Sugar Shock! and Beyond Sugar Shock. Her new book, I Blew My Diet! Now What?, was inspired when Connie frenetically overloaded on carb garbage (carbage). After hitting rock bottom and packed on 21 pounds, Connie put on her journalist hat and dove into the research to discover why people eat badly and what fast, easy, science-based tactics they can use to Bounce Back Boldly™ as she puts it. Connie is a certified health coach, life coach, and tapping practitioner, and founder of the Bounce Back Bootcamp. Questions We Answer in This Episode: [00:04:58] How did you get into helping people who overeat or ate badly? [00:11:43] What are the Big Four Binge Triggers? [00:16:50] What are three other reasons people overload on junk foods? [00:22:01] What surprised you the most while you were researching and writing the book, I Blew My Diet! Now What? [00:30:55] What is the What-the-Hell Attitude? [00:34:08] What is GoalPowerPlus? [00:27:03] What is the Hum-Hug-Rock Relief Process? After you blew your diet, there is a next step. And another and another. What Should You Do After You Blew Your Diet The Big 4 Binger Triggers: Heartbreak Bingeing – After losing a loved one. Relationship-based Bingeing – Includes divorce, bickering, or even contentment bingeing. Trauma-driven Bingeing – From past or recent trauma. Caregiving Bingeing – Resulting from caregiver stress. Know all 21 reasons why people blow their diets in Connie’s . What is the “What the Hell” Attitude?When you’re at that moment of temptation to binge eating. Techniques to Stop Binge Eating: EFT Tapping or Emotional Freedom Technique TappingGoing into the acupuncture points acknowledging the craving and going back to “I totally love, accept and approve myself.” Hug-Hum-Rock Relief TechniqueA technique designed to soothe and reduce urges in triggering moments, using hugging, humming and rocking. Goal Power Plus vs. Will Power If you run out of will power, find the moral strength and the desire to shift focus to your goals. Get in touch and tune in to your goals that will bring you through and get strength. Goals like feeling better, more energy, and joy become motivators. Connect with Connie: Connie’s Link: Instagram - X - Other Episodes You Might Like: Previous Episode - Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Resources: Don’t know where to start? Book your . Join the and connect with Debra and the community. Short & Easy Exercise videos in this .
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Exercise and Hot Flashes and Other Menopause Symptoms
05/16/2025
Exercise and Hot Flashes and Other Menopause Symptoms
Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase. In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.” The Science A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS). More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline. What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes. Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience: Insomnia Poor mood, depression or anxiety Lack of motivation (serotonin receptors) A time crunch in midlife Comfort or emotional eating Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.” That would be true if you didn't change what it was you were doing. If your hormones have changed, we have to change the exercise. Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression. High Intensity - more impact on body composition and positive impact on hot flashes Moderate Intensity - decreased hot flash occurrence Exercise and Hot Flashes, Estrogen and Muscle Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool. If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks. Social Media The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing? The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes? But before I share that, I think we know this: Both are on a worthy mission… To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits To acknowledge menopause has historically impacted women’s health. What can you do with the information? Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits. Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause Train an army of in every fitness club, health center, university and behind every online program. Become a Coach on Exercise and Hot Flashes for Women in Midlife If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering… We’ve never asked questions about pelvic floor health in intake forms in the fitness industry. We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results. We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later. Do you want to know how to create a comprehensive exercise prescription that supports, not worsens: Insomnia Pre-diabetes and insulin resistance Low libido Low bone mass Body and (specifically) belly fat Exercise Hot flashes/night sweats More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the . This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers. The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years. Yet, few of those are making a profit, let alone a living. They’re building websites, apps, social media… they are failing. But you don’t have to. If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable. References on Exercise and Hot Flashes: Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308. Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316. Other Episodes You Might Like: Previous Episode - Next Episode - How to Bounce Back Boldly After You Blew Your Diet More Like This - Resources: Join to become a coach! Book a with Debra to talk about your own menopause or becoming a coach.
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How and Why to Consider Meditation in Menopause
05/13/2025
How and Why to Consider Meditation in Menopause
Hearing about meditation every direction you turn? Meditation in menopause can be a simple, free, and almost effortless tool for supporting your nervous system. If your rest and digest part of life needs to flex and be able to squelch your fight or flight, aka your watch says RELAX REMINDER more than you’d like… this is your episode. My Guest: Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You and the host of the iTunes chart topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is not a one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves. Kelly is best known for her guided meditation, yoga nidra, and restorative yoga practices that she has been sharing since 2016 on her podcasts and books. Questions We Answer in This Episode: [00:15:49] How can meditation help support menopause and perimenopause? [00:14:46] Why should you start meditating at this age if you haven't before? [00:18:36] How can meditation help support your nervous system? What is Meditation? Meditation is strength and resistance training for the brain. Not a religious practice, but it’s up to you what your intention is and if you want to align it to what you believe in. Benefits of Meditation Reducing anxiety and depression Helps with sleep and brain fog Helps balance cortisol Helps aging of the brain Boosts focus and concentration Teaches you how to sit with what is happening in your life Eight minutes a day is enough to get the physical, mental, emotional benefits of meditation. Know Yourself and What You’re Yearning for Through Meditation in Menopause Connect with Kelly: Kelly’s website - Instagram - Other Episodes You Might Like: Previous Episode - Next Episode - Exercise and Hot Flashes and Other Menopause Symptoms More Like This - More Like This - Resources: Flip the switch on your midlife metabolism with the . Short & Easy Exercise videos in this .
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Protein for Menopause Hormone Support
05/09/2025
Protein for Menopause Hormone Support
Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response. Insulin: Protein’s Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training. Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox. Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.” More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen. This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience. The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer. Other Episodes You Might Like: Previous Episode - Next Episode - How and Why to Consider Meditation in Menopause More Like This - Resources: This episode is brought to you by , the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout. References: Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.
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Can We Just Stop the Self Sabotage to Feel Your Best Ever
05/06/2025
Can We Just Stop the Self Sabotage to Feel Your Best Ever
If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's Empowerment Leader, and Certified Shadow Work® Coach, has supported thousands of women over the past 30 years to claim their birthright: the freedom to be and love themselves without apology. Junie is dedicated to guiding women in midlife on a transformative journey towards self-discovery and empowerment. Through heart-centered coaching, she helps her clients cultivate a deep sense of self-love and confidence. Questions We Answer in This Episode: [00:03:39] [00:07:05] Tell us your story… Is it true you were 200 pounds and cracked the code for successful weight loss and vibrant living? [00:14:16] Many women sabotage themselves. Why? [00:27:46] How can we break these painful patterns? [00:08:34] You speak of the shadow and healing the shadow, what and why is it important to do shadow work? The Real Root of Weight Struggles The cycle of dieting, deprivation, and rebound. Emotional eating in a dysfunctional marriage. You eat food to self-soothe. Shift from "food problem" to self-worth problem. What is Shadow Work? Personal growth model with special processes that shines a light on the 95% of the unconscious mind that's running in the background. Learn your worthiness, lovability, voice, value, and what matters. How to Really Stop the Self Sabotage and How to Shed It? What is Self-Sabotage? It's the monster under the bed. It’s something we've picked up along the way that’s something's wrong with us. It’s self-protection. Fear of change and the illusion of safety in discomfort. Subconscious patterns and limiting beliefs from childhood. Mind-Body Connection & Illness Healing the mind leads to healing the body. The power of releasing suppressed emotions. Small, safe steps — not dramatic overhauls — lead to lasting change. Key Takeaways Weight struggles are often rooted in emotional and psychological wounds, not just food habits. Shadow work helps uncover hidden parts of ourselves shaped by shame and unworthiness. Self-sabotage often stems from fear and a subconscious desire for safety. Our "risk manager" brain will create illness, injury, or limiting beliefs to avoid perceived danger. Healing starts with awareness and self-compassion, not self-blame. True transformation is possible at any age and can lead to finding love, purpose, and peace. Connect with Junie: Junie Moon’s Facebook - Facebook Group - Instagram - YouTube - Podcast - Other Episodes You Might Like: Previous Episode - Next Episode - More Like This - Resources: Don’t know where to start? Book your . Join the and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with .
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The 3 Tests You Should Do Before Considering BHRT
05/02/2025
The 3 Tests You Should Do Before Considering BHRT
If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award. She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal. Questions We Answer in This Episode: [00:07:54] What are natural ways to improve your hormones above 45? [00:14:27] What tests do you recommend to a woman considering hormones? [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one? [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT? [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it? [00:32:04] What can help cholesterol and blood sugar levels? #1 Longevity Hormone Panel Purpose: To get a baseline of all key hormone levels Includes: Morning cortisol (before 10am) DHEAS (hormone that makes cortisol) TSH (thyroid) Free T4 Autoimmune Reverse T4 (Hashimoto’s) Reverse T3 Estrogen, Progesteron, Testosterone Total Testosterone Free Testosterone Sex Binding Hormone Globulin ANA (antinuclear antibody or autoimmune antibody) ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune) CRP (C-reactive protein) Ferritin Genetics Vitamin B12 Vitamin D More Tests to Truly Know If You’re Ready Before Considering BHRT #2 Gut Test Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones #3 Toxin/Environmental Load Testing Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism Track Your Hormones Functional vs. Conventional medicine’s approach to lab results: Functional Medicine Focuses on what’s optimal, not just normal. Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range. No action is taken unless results are severely out of range. Connect with Shilpa: Website - Instagram - YouTube - Other Episodes You Might Like: Previous Episode - Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever More Like This - More Like This - Resources: Don’t know where to start? Book your . Join the and connect with Debra and the community.
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Smart Movement for Aging Better with Lara Heimann
04/29/2025
Smart Movement for Aging Better with Lara Heimann
If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better! My Guest: Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method®—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University. Questions We Answer in This Episode: [00:28:13] Why is moving well so important for aging? [00:30:28] What are common misconceptions people have about aging and exercise? [00:18:44] [00:31:10] What role does neuroplasticity play in aging? [00:21:28] How can people optimize longevity and vitality? Neuroplasticity & Movement Neuroplasticity is your brain's ability to grow and change Movement “rewires” the brain - you grow your brain from movement. Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty. Your Guide to Movement for Aging Better The Myth of ‘Aging = Body Decline’ Move more with age, not less. Joint mobility and strength are important as we age. Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs). If you look at people who live long and live well, the one common thing is they're active and stay active. If you're in the middle part of your life and you haven't been active, it's never too late. Pain & Movement Inefficient movement creates and sustains pain. Move in a smarter way but don’t stop moving. Key Takeaways Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity. Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age. Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training. Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns. Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle. Aging isn’t a reason to scale back, but a cue to level up. Connect with Lara: Try : A physical therapy yoga to promote functional movement Link: Code: Movebetter What’s in it for you? Try it out for $5 for 5 weeks Instagram - and Facebook - and Other Episodes You Might Like: Next Episode - Is Your Liver Preventing Muscle Growth in Menopause? More Like This – Resources: Don’t know where to start? Book your Join the and connect with Debra and the community. Get the for your at-home safe, sane, simple exercises.
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How to Have and Still Thrive with Autoimmunity in Menopause
04/27/2025
How to Have and Still Thrive with Autoimmunity in Menopause
In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is an integrative rheumatologist who incorporates complementary medicine with traditional rheumatology. He is triple board-certified in Rheumatology, Internal Medicine and Lifestyle Medicine. He obtained his MD from Chicago Medical School and holds a Masters in Healthcare Administration and Biomedical sciences. He completed his internal medicine residency and rheumatology fellowship at Loma Linda University in Southern California. He is a graduate of the Andrew Weil Integrative Medicine Fellowship at the University of Arizona. In addition, he is certified in functional medicine through the Institute of Functional Medicine. He is able to understand his patient’s medical problems from a patient perspective. The foundation of his practice is to combine allopathic medicine with complementary medicine. He works with his patients to come up with a treatment plan that not only fights the disease but also is aligned with his patient’s goals. Questions We Answer in This Episode: [00:05:16] What is rheumatoid arthritis vs other types of arthritis? [00:16:00] How can people use integrative medicine to help with their autoimmunity? [00:18:21] Do people have to go on medications when they get diagnosed with a rheumatic disease? [00:26:01] Is there any connection whatsoever with post -exercise soreness and autoimmune response? [00:27:24] How will a plant-based diet sustain muscle? Don’t Let Autoimmunity in Menopause Hold You Back What are the different Arthritis Disease? Gout NOT an autoimmune arthritis and NOT wear and tear. It’s an arthritis that’s inflammatory that’s caused by uric acid deposition in the joints. Usually comes out as a single joint (e.g. big toe, knee) and get repeated over time. Rheumatoid Arthritis IS an autoimmune arthritis. Can attack multiple joints (e.g. fingers, toes, shoulders, elbows, knee) Usually come up with swelling, retinas, stiffness of the joints. Predominant in females Spondyloarthritis Overall arching term of different arthritis (e.g. psoriatic arthritis, Crohn’s disease, ulcerative colitis) Usually comes out in fingers, TMJ (temporomandibular joints), elbows, shoulders, knees, feet, ankles. What is the medication for autoimmune disease? Depends on the background, beliefs, and severity of the disease. Some may use medications, others may use alternative medicines, supplements and therapists. What is a Whole Food Plant Based Diet (WFPB)? Helped Dr. Micah with pain remission after 2 months Whole foods include beans, organic tofu, edamame, fruits and vegetables. No highly processed vegan protein, soy protein. Soy is included in WFPB Has phytonutrients Decreases breast cancers Use clean unprocessed soy (e.g. organic tofu, edamame) Does not include processed vegan meat Some people may be sensitive to soy. What are Inflammatory Foods? Ultra-processed foods (e.g. fast food, chips, cookies, cakes, ham, pepperoni). Food with high salt. WHO says that diet must be up to two grams of salt. Seed oils can be inflammatory when used for cooking. The 2 times in a woman life with more risk of getting autoimmune disease: After giving birth When they go into menopause Connect with Dr. Micah for the Summit: Join Dr. Micah’s FREE summit on May 12–18, 2025: Facebook - Instagram - Youtube - Other Episodes You Might Like: Previous Episode - Next Episode - Smart Movement for Aging Better with Lara Heimann More Like This - Resources: Don’t know where to start? Book your .
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Is Your Liver Preventing Muscle Growth in Menopause?
04/25/2025
Is Your Liver Preventing Muscle Growth in Menopause?
To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most Innovative Supplement Company. Sara pioneers innovative solutions to support holistic well-being. She empowers others to achieve optimal health through supplements, DNA-based nutrition, and lifestyle changes. Questions We Answer in This Episode: [00:10:53] How is the liver related to muscle growth in menopause? [00:20:31] How can certain proteins help you reach fitness goals, while others may actually get in the way? [00:22:53] Why are essential amino acids crucial for supporting muscle building? [00:31:21] How can you take care of your liver to help with muscle gain and fat loss? [00:40:20] What are the side effects of GLP-1? [00:42:50] What are safe alternatives to ozempic? Liver Health's Role in Menopausal Muscle Growth Roles: detox, bile production, hormone regulation, protein metabolism. Chemicals and toxins overload the liver, impairing fat and protein processing. Protein Intake Challenges & Solutions Protein intake alone isn’t enough without liver support. Women need more protein with age, not less - 1g protein per pound of body weight. Wild animal protein, like bison and venison, are most nutrient dense. Warning against mold and hidden toxins in common protein powders. Essential Amino Acid Supplements Key ingredients: HMB, Synactive, OKG, TMG - aimed at absorption and recovery Benefits: prevent muscle breakdown, enhance gut health, better protein absorption. Key Takeaways for Muscle Growth in Menopause: Liver function is foundational for hormone balance, energy, and muscle development during and after menopause. Most women are under-consuming quality protein and not absorbing it effectively due to liver or gut issues. Supplements can be powerful, but they must be clean, effective, and well-formulated—many aren't. Shift your mindset: It's not about shrinking your body but about strengthening it with muscle. Bloat, brain fog, fatigue, and poor recovery may all link back to impaired liver detox and insufficient amino acids. Whole, wild animal proteins are superior due to nutrient density and bioavailability. Connect with Sara: Get your here! Facebook - Instagram - Other Episodes You Might Like: Resources: Get your lean, clean to maintain muscle and support metabolism. Short & Easy Exercise videos in this . Don’t know where to start? Book your .
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Breast Implants and No-Cut Facelifts - the Surgeon with Answers
04/22/2025
Breast Implants and No-Cut Facelifts - the Surgeon with Answers
Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is AMERICA’S BREAST IMPLANT ILLNESS EXPERT™ with over 25 years of experience as a plastic surgeon and more than 16 years board-certified. He specializes in Breast Implant Illness (BII), explant surgery, and advanced cosmetic procedures like his signature “No-Cut” Facelift. He is also the creator of SHARP (Strategic Holistic Accelerated Recovery Program)—a protocol designed to reduce inflammation and support both pre- and post-surgical healing. Dr. Whitfield earned his medical degree from the University of Nevada, Las Vegas, followed by surgical training and a plastic surgery residency at Indiana University Medical Center, and a microsurgery fellowship in Nevada. He later taught at the Medical College of Wisconsin before moving to Austin in 2012. He began private practice in 2017. Questions We Answer in This Episode: [00:07:42] What is Breast Implant Illness (BII)? [00:08:01] What are the BII signs and symptoms? [00:08:43] Why does BII occur, and how common is it? [00:15:36] What to do if you suspect you have BII? What tests are available? Is there a holistic approach? [00:22:52] Is it covered by insurance? [00:22:36] How is BII treated? [00:30:11] What is the No-cut Facelift? What is Breast Implant Illness (BII)? Chronic inflammatory response to breast implants. Implants are foreign bodies which may cause ~29% chance of bacterial contamination, not mold. What are the Symptoms? Brain fog Fatigue and loss of motivation Gastrointestinal issues (e.g. bloating) Joint pain Hormonal imbalance Thyroid dysfunction What to Do If You Suspect BII? Educate yourself through long-form content and patient stories Consider testing for: Detox capabilities Hormonal panels Gut health and infections Look into explant surgery with comprehensive detox and recovery (e.g. SHARP protocol) The No-Cut Facelift Designed to lift and rejuvenate without surgery or visible scars The Procedure: Fiber optics for deep neck tightening FaceTite (radiofrequency tightening beneath the skin) Micro-coring: removes tiny pieces of skin to tighten surface without visible scars Benefits: Natural results with minimal scarring Boosts collagen production Customizable depending on the patient’s skin, hormones, and detox status Key Takeaways BII is real and often overlooked, frequently mistaken for menopause or autoimmune disorders. Chronic inflammation and bacterial contamination (not mold) are major culprits. A new biomarker test (oxylipin 10-HOME) could soon improve diagnosis. Personal genetics, lifestyle, and environmental exposure significantly influence risk. Explant surgery should be holistic, addressing toxins, hormones, and gut health before and after. No-Cut Facelift, a minimally invasive facial rejuvenation, is a safer, scar-free alternative to traditional facelifts, emphasizing natural results. Connect with Dr. Robert: of Dr. Robert Facebook - Instagram - YouTube - Podcast - Other Episodes You Might Like: Previous Episode - Is This Perimenopause or Something Else? More Like This - Resources: Short & Easy Exercise videos in this . Get the planner to track your menopause health habits with the Get ready to lift, tone, and turn heads with the . Flip the switch on your midlife metabolism with the .
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Is This Perimenopause or Something Else?
04/18/2025
Is This Perimenopause or Something Else?
Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our workout routine? [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make? What’s Showing Up for Abby? Gaining 20 lbs slowly post-kids, despite a healthy lifestyle. Feeling frustrated when traditional diet and exercise weren’t effective anymore. Friends telling you might be “doing too much” in terms of fitness. 5 days/week strength training Seasonal long-distance running (up to 30K) Uses YouTube programs with fast-paced, minimal-rest formats Occasional yoga/mobility work Exercises to failure, prefers lifting heavy Time to Flip the Switch with Abby: Overtraining & Recovery Benefit from less frequent but heavier strength sessions Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls. Running & Cortisol Long runs + strength + possible fasting = cortisol overload. Midlife women are more vulnerable to stress and hormonal shifts. Lower estrogen increases cortisol response, impacting body composition. Sleep & Metabolism Sleep deprivation is linked to stubborn weight and reduced muscle recovery. Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep. Need more sleep to trigger growth hormone/testosterone release. Supplements Try specific forms (glycinate or L-threonate) and gradually increase the dose. Abby uses magnesium oil and a multivitamin with magnesium. Nutrition A little caloric deficit is okay, but eat enough. Not doing it too long creates stress. Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better. Key Takeaways to Know Is This Perimenopause? You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs. More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise. Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone. Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss. Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo. Smart scale stats are more telling than BMI: Body composition paints a clearer health picture. Personalized magnesium dosing: May improve sleep and aid recovery in midlife. Connect with Abby: Instagram - Other Episodes You Might Like: Previous Episode - Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers More Like This – Resources: Don’t know where to start? Book your Join the and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with
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Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)
04/16/2025
Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)
Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest: Dr. Nana Ama Quansah is a Root Cause Care Practitioner, Pharmacist, and Blood Sugar Optimization Expert dedicated to helping high-achievers reclaim their energy, focus, and health. As the founder of Ditch Diabetes Academy, she empowers individuals to stabilize blood sugar and put type 2 diabetes in remission without restrictive diets or overwhelm through her international online programs. With a Doctor of Pharmacy degree and experience spanning Fortune 500 healthcare companies, hospitals, and personalized coaching, Dr. Nana bridges the gap between conventional medicine and root-cause healing. She’s been featured on global podcasts and international TV, sharing insights on reversing blood sugar imbalances naturally. Questions We Answer in This Episode: [00:05:22] Why does blood sugar matter (even if you’re not diabetic)? [00:08:55] What are the hidden signs of blood sugar imbalance women should watch for? [00:12:42] What are some so-called 'healthy habits' that backfire and make blood sugar issues worse? [00:16:20] What’s going on under the surface? [00:21:49] Why do we need to go deeper with comprehensive functional testing? [00:26:39] What are the simple shifts for better blood sugar balance to help them now if they feel stuck. Unlocking the Blood Sugar Connection to Stubborn Belly Fat After 40 Blood sugar affects every system in the body—brain function, muscle energy, mood, and sleep. Daily spikes in blood sugar can cause fatigue, cravings, and brain fog—even in "healthy eaters." Common Hidden Signs of Blood Sugar Imbalance Afternoon energy crashes Cravings Brain fog Poor sleep Mood swings Hormonal shifts (especially around menopause or PCOS) These symptoms are the body’s “whispers” that something’s off. Healthy Habits That Might Be Hurting You Skipping meals or prolonged fasting can worsen hormonal imbalance. Drinking coffee without food increases cortisol and leads to crashes later. Low-carb diets can backfire by raising stress and depriving your gut of fiber-rich, insulin-balancing foods. Eliminating carbs without strategy = increased cravings, mood issues, and stalled fat loss. What Actually Helps Stabilize Blood Sugar Eat a protein-rich breakfast—especially before coffee. Focus on fiber-rich carbs like veggies, nuts, chia, and flax instead of slashing carbs. Don’t ignore stress and sleep—they’re as important as food. Aim for balance, not restriction. Key Takeaways: Blood sugar imbalance is common and sneaky—even in women without diabetes. Listening to your body is the first test—trust what it tells you. Insulin resistance is the doorway to metabolic issues—even if you're just in the “pre-diabetic” zone. Blood sugar dysfunction affects belly fat, energy, brain clarity, and long-term health. Connect with Dr. Nana: Join the on April 21-29th 2025. Register here: Facebook - Instagram - YouTube - TikTok - Other Episodes You Might Like: Previous Episode - Next Episode - Is This Perimenopause or Something Else? More Like This - Resources: Join the for evidence-based workout programs. Don’t know where to start? Book your . Grab the to know the root causes of sugar cravings and Type 2 Diabetes with strategies to improve your health.
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Whole Body Vibration for Menopause
04/15/2025
Whole Body Vibration for Menopause
Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife. Questions We Answer in This Episode: [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness? [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance? [00:21:33] How does WBV build bone density and lower osteoporosis risk? [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement? [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV? [00:25:21] How does WBV support stress relief and enhance mental clarity? [00:13:47] What are simple ways to integrate WBV into daily routines efficiently? [00:29:52] How does WBV compare to traditional strength training? Can it complement it? [00:33:35] How has Power Plate been successfully paired with other wellness practices? Whole Body Vibration Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness. How Whole Body Vibration Works: Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress. Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density. Key Benefits of Whole Body Vibration for Menopause: Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis. Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues. Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results! Versatile for All Ages: From teens in sports to older adults wanting more strength and stability. "You’ve never needed intensity in exercise more in your life than now."Debra Atkinson, MS, CSCS Connect with Scott: Shake up your strength training, get your ! CODE: Flipping50 Instagram - YouTube - Other Episodes You Might Like: Previous Episode - Next Episode - Is This Perimenopause or Something Else? More Like This - More Like This - Resources: Join the for evidence-based workout programs. Short & Easy Exercise videos in this . Don’t know where to start? Book your .
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More Simple Strategies for Effective Short Workouts in Menopause
04/11/2025
More Simple Strategies for Effective Short Workouts in Menopause
Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time? Well, what if I could give you arm work that works… without the extra 20 minutes? In a I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause. If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!! Triceps Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable. Biceps I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example. Shoulders Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise. Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently. Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it. Get Stronger, Leaner, Better Effective Short Workouts in Menopause! Other Episodes You Might Like: Previous Episode - Next Episode - Whole Body Vibration for Menopause More Like This - Resources: Join the for a hormone-balancing exercise expert program.
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What’s Better Running or Walking for Midlife Fat Loss (and why)
04/08/2025
What’s Better Running or Walking for Midlife Fat Loss (and why)
Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well. I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below! An elite athlete joins us today to share his thoughts on walking for midlife fat loss. My Guest: Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation. Longevity Mindset Why Brad is determined to live to 100+ and how you can, too. Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful. Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time. Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully. Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity. Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond! Fat-Burning Wisdom Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning. Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner! High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days. Key Takeaways for Walking for Midlife Fat Loss Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit. The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer. Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee! Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength. Questions We Answer in This Episode: Do you focus on female science, female clients or a mixture of both? What does a typical day look like for you? Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective? How can we empower listeners to know when running is okay and when it’s too stressful? Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance. How many steps a day should someone aim for? Or is there a better question to ask? Connect with Brad: Visit with discounts and bonuses for ordering Facebook - Instagram - YouTube - Other Episodes You Might Like: Previous Episode - Next Episode - More Simple Strategies for Effective Short Workouts in Menopause More Like This - Resources: Join the for evidence-based workout programs. Short & Easy Exercise videos in this . Don’t know where to start? Book your .
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3 Short Strength Training Session Strategies for Women in Menopause
04/04/2025
3 Short Strength Training Session Strategies for Women in Menopause
Want to do a short strength training session but not compromise on your results? Coming right up! These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout. In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time. Consistency is the key to better fitness. It is a challenge for women in midlife so some of the options you’ll find here are focused on time saving ways to make a workout effective without a huge investment in time. That said, a certain amount of volume is really key for older women to get the stimulus that muscle needs for the Muscle Protein Synthesis that boosts muscle strength and mass. Tempo Training Myo Reps or Cluster Sets Monster Sets Short Strength Training Session #1: Tempo Training Tempo Training changes the traditional 2-3 second lift and 4-second lower (an average of 6 seconds per repetition) by adding up to 4 unique variations: The Lift The Pause at end range The Lower The Pause at the end of the lift, but the weight is still kept at tension By changing these any number of ways the Time Under Tension (TUT) during the exercise changes significantly. For instance, lengthening the time in the eccentric contraction can result in a significant increase in difficulty. Who Benefits: Very effective for those who are limited in ability to go heavy but want to reach muscular fatigue or within 2 Reps in Reserve (RIR). Great way to slow down and check whether you’ve just gotten in a hurry to do reps and aren’t even really optimizing muscle but instead using momentum. More Effective Short Strength Training Sessions for Women in Midlife Short Strength Training Session #2: Myo Reps Myo Reps, or Cluster Reps, is essentially just one large set broken into micro sets. IDEAfit, a magazine for fitness professionals, highlighted how volume is important to women’s results especially as we age. However, one major issue is time constraints, or adding more days. Recently, I heard podcast episodes by 20s-30s with different hormones than midlife women. They often suggest 3-4 times split routine training. Two issues: Lack Of Recovery Time. It’s not just your muscles that need rest. We need our endocrine system (adrenals, cortisol, all of it) to recover. Lack Of Stimulus. 15-minute workouts are not enough for bone and muscle stimulus for post-menopause. These “workout snacks” won’t deliver the body composition or bone benefit. If you’re new to weights or starting out, starting somewhere is better than nothing. But if your hope is to improve longevity with 15-minute workouts, I think it’s simply wrong information. Short Strength Training Session #3: Monster Sets Monster Sets, or Drop Sets, is an efficient way to do all sets in one big set. Similar to Myo Reps but longer, fuller sets before reducing weight. How It Works: Warm up. Start with your heaviest weight and aim for 15 reps to fatigue. Immediately reduce the weight and do another 15 reps. Repeat this process for at least 4 sets of 15 reps. If you’ve reached fatigue in 15 repetitions, by the end of 4 consecutive sets, you should feel very accomplished. Other Episodes You Might Like: Previous Episode - Next Episode - What’s Better Running or Walking for Midlife Fat Loss More Like This - More Like This - Resources: Join the for a hormone-balancing exercise expert program.
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Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause
04/01/2025
Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause
Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs. My Guest: Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching. With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a balanced, step-by-step approach. As co-founder of the Collective Co. Institute, she creates transformative learning experiences through holistic healing and spiritual growth. Featured in The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like Is Manifesting Bullshit? and InspiHER’d, Riana has empowered hundreds to find love, create pivots, and live their best lives. The Power of ForgivenessLetting go not for others, but for your own peace—no more dragging around that emotional ball and chain! Understanding NLP (Neurolinguistic Programming): What is NLP? It’s a method that examines the link between our thoughts (neuro), our words (linguistic), and our behaviors (programming). It helps reframe negative thoughts, improve communication, and shift behaviors. Evolved NLP: Takes traditional NLP further by adding energy work and intuitive practices. It’s not just about changing thought patterns but also about transforming deep-seated emotions and traumas. Quantum Healing Techniques: Riana used these advanced methods to rewire her brain, releasing old pain and building new, positive thought patterns.This approach helped her turn trauma into personal growth. Key Takeaways for in Being Injured in Menopause: Emotional Baggage: How unresolved childhood beliefs can keep you stuck in old patterns—like feeling you always have to work harder to prove yourself. The “Away vs. Toward” Exercise: A practical tool to shift focus from what you don’t want (belly fat, exhaustion, negativity) to what you do want (vitality, joy, and self-love). Self-Compassion: Why forgiving yourself is just as important as forgiving others. Questions We Answer in This Episode: [00:24:18] What common patterns do clients struggle to break, and what’s the first step to identifying them? [00:27:36] Why do 75% of repetitive thoughts tend to be negative, and how can we start shifting that? [00:28:32] How do our beliefs about ourselves shape how we navigate relationships and situations? [00:29:53] What simple, actionable steps can listeners take today to create more positive beliefs? Connect with Riana: Instagram - Facebook - Other Episodes You Might Like: Previous Episode - Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - Resources: Join the for evidence-based workout programs. Short & Easy Exercise videos in this .
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4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)
03/28/2025
4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them)
You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity… How can you be this active but not working? Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO. This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness. Before anything.. Measure. If you aren’t measuring your body composition - skeletal muscle mass vs. body fat—you won’t truly know what’s working. I’ll link to the 4 Smart scales in my store. You can get a Dexa or go to a gym. #1 Not Consuming Enough Fuel Women are not the same as men on carbohydrate needs. We get little, we disrupt hormones. You are influenced by cortisol, insulin, thyroid, testosterone, growth hormone and the endocrine. How much fuel do you need? Endocrine dysfunction - ~30-35 calories per kg of FFM in women; but around 15 calories per kg FFM in men. Fat Free Mass (FFM) - say you’re 130kg and you have 25% body fat. You need 2923 kcals to keep your body functioning well. Fueling Your Workouts: Cardio: 30g carbs and 15g protein before Strength: 15g protein before + 30-45g protein after (higher in and after menopause) Thyroid & Carbohydrates Low carb diets (under 100g) - pivotal point for lower thyroid function. Serotonin - produced in the gut, declines with low carb diets. Low-carb diets - don’t lead to better weight loss long-term, they cause water loss. What Happens When You’re Under-Fueled?Low Energy Availability from brain (hypothalamus) to body… Hypothalamus signals HPA axis dysfunction Adrenals releases cortisol Thyroid slows metabolism Body conserves energy and breaks down muscle instead of fat for fuel When You Fast, try one of these: High intensity intervals Lift heavy weights High intensity boot camp class Reduce carbs, maintain a keto-like diet while increasing your walks Know the Sneaky Mistakes Hijacking Your Menopause Fitness #2 Never REALLY Recovering From Hard Intervals or Hard Workouts Some bootcamps and spin classes are rapid, high-intensity intervals without adequate recovery. Your cortisol levels during this session accumulate. It feels like you crushed it, but here’s the truth: if you’re not giving yourself real recovery, you’re not hitting your peak. When you skip the full recovery, you’re not building the strength and power that protect against sarcopenia (muscle loss). Try these: Warm-up A: Run up a steep hill for 40 seconds Mark that point on the hill Slowly go back down Fully recover, with your nasal breathing. Repeat until you don’t make it to the same spot on the hill Warm-up B: Run up a steep hill for 40 seconds Mark that point on the hill Quickly make your way down Cool down within 60 seconds Immediately run up again Repeat until you don’t make it to the same spot on the hill They both will feel hard, but only one gets you to your maximum capacity. The glycolytic fibers - fast twitch that sustain power fatigue quickly. Women have fewer of them than slow twitch and lose twice as fast as slow-twitch fibers. Fast-twitch fibers need power moves — like heavy lifting or box jumps — and plenty of recovery to reload and go again. You’re fooling yourself into thinking you’re getting in better shape. So test yourself… a simple protocol you can do at home. Try a full test battery you can easily do at home - I’ll provide access to it in the show notes as soon as it’s ready. Measure. Monitor your waist girth, your body fat percent and your skeletal muscle. Rate your energy, sleep, focus, digestion and elimination. Are you improving, worse or the same? When you’re exercising optimally these things also improve. It’s not just muscle mass and fat. Are these Mistakes Hijacking Your Menopause Fitness? #3 Relying on Caffeine, Bar Codes and Over Emphasis on Packaged Food By nature, your cortisol level is highest at about 8am. You’ve fasted overnight and if you’re not eating soon after waking, especially if you’re exercising as a female, your body has stressor on top of stressor: Punched your ticket in midlife (less estrogen, more cortisol) Caffeine (more cortisol) No fuel (more cortisol) Exercise (more cortisol) Fuel before intense exercise. Fuel again after, especially within the 24 hour period after resistance training or other HARD workouts the need for recovery persists, so it’s not just that single meal following activity. #4 Always High and Hard You have never needed high intensity more in your life than whatever age over 40 you are now. You also need full recovery … between intervals, strength training sets and sessions. Here’s the secret: Muscle gets stronger between sessions. The exercise is the stimulus. The recovery is where fitness happens – the release of hormones, the repair and supercompensation. Recovery time. Get AT LEAST 48 to 72 hours between hard use of the same muscle groups. Active Recovery. The low intensity movement between your hard sessions is absolutely important in increasing circulation, blood sugar stabilization, improving sleep and mood and overall fitness levels. Keep It Simple: Movement Time. Walking at the level below where cortisol negatively spikes so you can reduce or optimize it. Short & Intense. Spend small amounts of time in high intensity interval session - where you recover completely between sessions. All Major Muscle Groups. Spend 2-3 sessions a week hitting all major muscle groups or twice to total muscle fatigue. If you’re in post menopause, the volume of sets has to be greater compared to a perimenopause woman. Recover. Give yourself at least 48 hours.. 72 is often BEST. Resources: Other Podcasts You Might Like: Previous Episode - Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - References: Loucks AB, Verdun M, Heath EM. Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. J Appl Physiol (1985). 1998 Jan;84(1):37-46. doi: 10.1152/jappl.1998.84.1.37. PMID: 9451615. Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871. Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468.
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Is Red Light Therapy the Answer to Aches, Pains and More Movement?
03/25/2025
Is Red Light Therapy the Answer to Aches, Pains and More Movement?
Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness. This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more. My Guest: Forrest Smith grew up playing competitive sports in Atlanta and regularly participates in rugby matches and trains CrossFit, which ultimately led him to develop Kineon Lab’s Move+: a modular, targeted laser therapy device for neuromuscular pain and inflammation. What is Red Light Therapy (RLT)? Through the science of photobiomodulation, RLT uses specific light wavelengths to boost cell repair, reduce inflammation, and promote healing—all without the need for medication. He highlights how red and infrared light work in the body to improve blood flow, release nitric oxide, and ease chronic inflammation. What are the benefits of Red Light Therapy? Pain Relief: Particularly for joint pain, osteoarthritis, and conditions like plantar fasciitis. Inflammation Reduction: Especially relevant for women in midlife dealing with hormonal changes, weight loss resistance, and systemic inflammation during perimenopause and menopause. Enhanced Recovery: Promoting healthy blood flow and supporting tissue repair. Gut Health and Mood: Can boost dopamine levels and improve mood, showcasing the gut-brain connection. Support for Autoimmune Conditions: Including asthma and multiple sclerosis, by targeting systemic inflammation. Hormonal Balance: Potential benefits for insulin resistance and thyroid health, with specific mention of Hashimoto’s and hypothyroidism. Who will benefit from Red Light Therapy? Women in midlife: Especially those dealing with inflammation, weight loss resistance, and hormonal changes during perimenopause and menopause. Chronic pain sufferers: Individuals with joint pain, osteoarthritis, plantar fasciitis, and other musculoskeletal issues. Those with autoimmune conditions: Including asthma and multiple sclerosis, as RLT may help reduce systemic inflammation. Individuals with gut health concerns: The therapy can boost dopamine levels and improve mood, linking to the gut-brain connection. People struggling with hormonal imbalances: Such as insulin resistance and thyroid issues, including Hashimoto’s and hypothyroidism. Athletes and active individuals: Seeking faster recovery and pain relief from injuries. Anyone avoiding pharmaceuticals: Looking for a natural approach to managing pain and inflammation. The Move+ Red Light Therapy The Move Plus is a wearable laser device developed by Forrest Smith and his team. It offers a more affordable option for clinical-grade laser therapy at home, priced under $500, compared to traditional laser devices that can cost $10,000 or more. Key features of The Move+: Uses medical-grade lasers (not just LEDs) to deliver effective doses of light to the body. Designed with wearability and convenience in mind—Forrest even wears it around his neck during the interview. Helps with pain relief, inflammation reduction, and supporting recovery from injuries. Targets specific areas like the neck, gut, knees, and lower back, and can be used for systemic treatments (e.g., blood dosing through the neck). Backed by research and development, including collaboration with scientific advisors and medical professionals. Approved for travel, with FCC clearance, allowing users to take it on flights and use it while on the go. Questions We Answer in This Episode: How does red light therapy “work”? Could weight loss resistance and insulin resistance benefit from red light therapy? Can you share success stories of how red light therapy has transformed lives? What’s the best way to incorporate it into a healthy lifestyle? Should the treated area be active or at rest during use? Can we easily travel with this? What is the future of red light therapy and similar products? What sets the MOVE+ apart from other RLT devices? Connect with Forrest: Try to - Enjoy $100 discount and FREE shipping during this first week of the podcast release! Other Episodes You Might Like: Previous Episode - Next Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them) More Like This – Resources:
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If I Wanted to Reduce My Risk of Heart Disease Post Menopause
03/21/2025
If I Wanted to Reduce My Risk of Heart Disease Post Menopause
Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023). Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause. Many women are advised or think about weight loss, stress reduction. Very few women think about heart health risk and muscle loss. Yet, to define cardiovascular fitness is to talk about VO2 max. VO2 max measures oxygen consumption capacity or liters of oxygen the body consumes during exercise, expressed in ml/kg/min. For every 1 liter of oxygen consumed roughly 5 kcals are burned. Two components of VO2: The delivery of oxygen The extraction of oxygen from the tissues Heart health CAN decline rapidly after menopause… All statistics are based on historically what’s been true… and we sometimes forget that if we choose not to participate in the same habits of past generations we don’t have to get the same results. If you lose muscle, you lose VO2. If you lose VO2, you die tired, younger, sicker and fatter. Replacing the overemphasis on cardiovascular exercise which seems to be the first go-to for women, trainers, and physicians alike, with an equal emphasis on muscle is the first step. BUT.. that negates the fact that.. muscle-building exercise improves blood sugar levels, increase strength, stamina, power to inspire and motivate greater activity Training Plan to Avoid Risk of Heart Disease Post Menopause We also train wrong for women in midlife. Highs and lows are best for women midlife. Moderate-intensity exercise, a go-to for many women since the 80s, is actually an energy drain. Instead of reducing stress, it spikes cortisol, making fat loss and recovery harder. High intensity to toleration during perimenopause, not all women tolerate when hormones are doing the greatest fluctuation. There’s a dance between the muscle, heart, bone benefits and the adrenals/cortisol response that has to be done. Post menopause hormones have stabilized and a woman is likely to tolerate more high intensity- not longer but with greater frequency from say 2 times a week to up to 4. This will help overcome the loss of fast twitch muscle fibers lost more quickly with age and without fast or powerful movements. The significant boost of growth hormone and testosterone that occurs with true high intensity exercise provides mitigation of cortisol. Let’s review this again. Moderate exercise can occur for 3 reasons: Intentionally you unknowingly are trying to hit moderate level exercise You attend boot camp type classes that never allow complete recovery. They feel hard and high intensity for long periods of time, but in actuality, you’re not reaching your peak capacity. You start out going at a low level but you either push it because you feel good or you go longer because it feels good, both result in a cardiac drift into the “no benefits zone” of moderate intensity exercise. What’s the answer? Your midlife workout formula should look like this: 80% Low Intensity (walking, recovery movement) <10% True High Intensity (short, powerful bursts—literally minutes a week!) 10% Do-What-You-Love (hikes, long rides—just earn them!) The Strength You Need to Avoid Risk of Heart Disease Post Menopause A 2020 study found that skeletal muscle mass is a good predictor of cardiovascular disease risk in people over 45 without existing heart conditions. Another study found that lower skeletal muscle mass was associated with an increased risk of cardiovascular factors. Based on studies from Journal of Occupational and Environmental Medicine (2020), Individuals with high muscle mass and low fat mass have the lowest mortality rate. Increase muscle protein synthesis. Lift to muscle fatigue is often the advice given. For those that can’t lift heavy it should be known that muscle strength, and more muscle endurance as repetitions go higher than 15 or 20 range, can be gained. Yet, heavy weights increase strength and power more than light weights. Anabolic resistance comes into play. Women post menopause need increased volume of sets.. and almost always have to work around aging joints and previous injuries. “The older you get, the more you are fighting for anabolic resistance.” VO2 max is closely associated with heart disease risk. The higher your VO2 the less your likelihood of dying from all-cause mortality. Moving from a low VO2 max to moderate VO2 decreases heart disease risk the most. Moving from already moderate to high or high to elite, is a benefit but doesn’t return the same level of rewards. One of the MOST OVERLOOKED ways of maintaining and gaining VO2 max for adults over 40 is improving muscle health. Get more muscle or get stronger. The MOST EFFICIENT way of increasing VO2 max for women over 40 from cardiovascular exercise is HIIT. Yet, HIIT workouts really only occur in a small percentage of exercise time weekly. The foundation of fitness is low intensity movement. That is to go for walks, daily. And… TRUE HIIT is not what most women are doing. If you have to ask if it’s HIIT, it’s not. If you don’t get breathless… and then recover completely between intervals? It is not HIIT. Your Fitness Level to Avoid Risk of Heart Disease Post Menopause Find your fitness level now. Commit to training and then measure again later. We’re implementing a community-wide home assessment bundle. Join us? Details in this podcast about how to get started with us or do this on your own with the testing, interpretations and videos explaining how. Measure what matters. Unfortunately, we for too long have judged fitness by looks. If you look slim, or buff, you must be fit. If you’re thin you don’t need to exercise. We’ve spent decades perpetuating this type of thinking. You’re missing the point… and you may need a good look at the book by Jamie Seaman. Dr Fit and Fabulous. Thanksgiving dinner in the early 2000s. One of my brothers had just recovered from an incident where we thought he might not recover from a rare autoimmune disease. Several months of hospitalization and rehab, surgeries, steroids. I, as the resident fitness member of the family, was someone to either be asked or avoided depending on who you were. Somehow the conversation got to weight training and I asked Jon if he was weight training? The connection for me, obvious that he needed to offset his muscle loss, bone deterioration from the needed steroids. My mother answered first. Why? He looks great, why does he need to exercise? The table was quiet for a moment with all eyes on me. Would I take this bait… or roll my eyes and find a reason to go back to the kitchen? In the end, I did the latter, but that moment wasn’t one for my family, it was representative of many - not just my mom’s generation - that we exercise to fix something we don’t exercise to enhance something or benefit like a vitamin. Back to HIIT to Avoid Risk of Heart Disease Post Menopause For women in midlife.. this can help AVOID the increase in cortisol that occurs at moderate intensity zones maintained for too long. This Middle or moderate zone 3 is best referred to as “no benefits zone” because the ROI for this zone is so low. In lower level exercise, you get the big benefit from a lower level exercise that is under the threshold where cortisol elevates negatively. It’s also easy and almost anyone can do it. In High Intensity Interval Training, you get the big cardiovascular benefit of raising the ceiling on your fitness level by exercising at your highest intensities for short bursts that - when alternated with complete recovery - also don’t negatively cause a negative cortisol and insulin response. The seduction of HIIT has always been that the return on investment of time is greater. The same fitness level that might be achieved over weeks or months is often cut in at least half or from minutes investment over 2 weeks vs hours over 2 weeks from lower levels of exercise. This is where the study of protocols gets important if you want a rapid return on investment of time. You also have to be in good enough physical condition to benefit from these. For anyone listening who may have adrenal insufficiency, or chronic fatigue, you would not only not benefit from HIIT protocols at this moment, you would potentially find yourself worse. Timing matters. Late day high intensity exercise begs the body already lower in cortisol for the day, to convert something into the fuel that cortisol provides. [Cortisol is a swinger… from stress to energy. It’s actually one and the same. The brief adrenaline rush you feel -and need- in emergency situations whether to rapidly swerve to avoid an accident, or to hit ice and right yourself unharmed - is thanks to cortisol. But so is the ability to pull yourself up on that pull up bar when yourself is whispering to herself, “fight!” Or run those 4-6 interval sprints.] That cortisol gets made. Your body will see too it. But then you’ve also got less progesterone for sleep potentially because that’s been converted to cortisol. You may not get enough post exercise nutrition to avoid muscle breakdown after. Women need more and they need it sooner than men do after exercise. Wait- you might be saying, how did we get here? We were talking about heart health. But your muscles are directly related to your heart health. And too many women are missing it. Resources: Flipping50 Membership: Other Podcasts You Might Like: 8 Ways to Make Walking in Menopause MORE Beneficial: What are Heart Rate Zones and How are They Helpful Over 50?
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Better Strength and Metabolism in Midlife Through More Rest and Recovery
03/18/2025
Better Strength and Metabolism in Midlife Through More Rest and Recovery
Building strength and metabolism in midlife is not hard. It’s just not easy to follow data and not emotion. This episode goes beyond sets and reps to uncover why muscle maintenance and metabolic health hinge on listening to both science and emotions. Discover how prioritizing recovery can unlock better strength and metabolism in midlife. My Guest: Ben Brown, owner of Body Systems, empowers clients worldwide with Pure Science, Proven Results™ Coaching Process, a science-backed approach to health freedom. With advanced degrees in Strength and Conditioning and Clinical Nutrition, he blends data, behavior change, and coaching to deliver sustainable results. Ben’s mission is to help clients align their goals with lasting strength, balance, and vitality. Questions We Answer in This Episode: What is the importance of maintaining/improving muscle mass for women in midlife? [00:09:50] How metabolism impacts fat loss and why so many midlife women struggle with metabolism [00:20:00] How to increase metabolism in midlife? [00:20:50] The shocking truth about using emotions to make decisions [00:28:50] Why data over emotions and how to use data to make informed decisions? [00:29:20] Why injuries can be great opportunities to get stronger in other areas, NOT excuses to "Rest"? [00:33:10] How and when to rest? Let’s talk about all the places rest and recovery come into play. [00:21:40] Connect with Benjamin: On Social: Facebook: Instagram: YouTube: Other Episodes You Might Like: 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40: Lean Muscle in Menopause: 7 Supplements I Use: Muscle and Body Composition in Menopause: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra:
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8 Ways to Make Walking in Menopause MORE Beneficial
03/14/2025
8 Ways to Make Walking in Menopause MORE Beneficial
Walking in menopause isn’t just exercise — it’s your secret sauce for boosting body and mind! With a few fun tweaks, make every step turn into a memory-boosting, fat-burning powerhouse. Slip on those sneakers. Tune in while taking a walk! This episode is all about making walking in menopause more beneficial! Walking 40 minutes three times a week increases Hippocampus(memory central). A 2011 study on older adults at the University of Colorado, published in the Journal Neuroimage, proved this! The hidden gem – you can walk at any pace you like. There’s no minimum exertion level for this to happen. Walk short vs long So much research I’ve shared previously showed that intermittent breaks really matter more. Breaking up sedentary time with 2-5 minute movement breaks reduced post-meal blood sugar spikes by 17%. Walk after meals 10 minute walks after meals had a more positive impact than a single long walk. Especially when it comes to blood sugar, belly fat and insulin resistance, more studies show! And yes, after is better than before. But if you’re debating between before or not at all, yes go! You will make walking in menopause more beneficial this way by directly supporting blood sugar balance and combating insulin resistance. Go a different route or backwards Dr Ellen Langer, the Mother of Mindfulness, was the first female professor at Harvard and she’s done some notable research in aging, mindset, and placebo. She shared the idea of creating habits – have us all operating automatically. Instead, she said the secret is noticing. Truly being mindful. More Fun Ways to Make Walking in Menopause a Total Game-Changer Walk and talk (therapists now walk) Need a little therapy? If not with an actual therapist but a friend. There’s science to show the combination of walking outdoors (possibly even at a track) and talking is beneficial. Throw into the mix sunshine and you have three powerful serotonin producers, for a feel good session to rival antidepressant and anxiety meds. I’ve been known to take my phone and call a friend and talk through a 45 minute walk when life gets crazy. Amplify the learning opportunity Students who learn best, do. Learning any material while moving can boost your retention of it. The trick is to find activity and content you can focus on. Walking makes it easy and listening to a podcast that's educating you - whether on the benefits of walking (this is truly meta if you’re walking right now) or you’re learning about how to organize your closet or why essential amino acids are important. Students who move retain up to 76% compared to 37% while sitting. Weighted vest Using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking. A study of trail runners concluded that between 5 and 10% the physiological and mechanical changes were significant. Meaning that at 10% additional load, there could be a considerable amount more stress on your system and your mechanics may also be altered. If you weigh 140 lbs and are using a weighted vest, you might be best starting for short periods of time with between 7 and 14 lbs, being careful not to do much time with 14 lbs until well adapted. And Finally—The 8th Way To Make Walking In Menopause More Beneficial Add intervals Do this last one with conscious planning. It’s not always “more is better.” Many midlife and older women were born into the “harder or more is better” thinking. It can be hard to lose this. But if you never go easy, you’re fooling yourself to think your “hard” effort is actually your capacity. To make walking more beneficial in menopause you’ll want it all: short and moderate and longer walks. You’ll want brisk and leisurely paced walks. But at the core of the majority of benefits from walking is just do it, daily, for a cumulative effect of movement that occurs several times a day. Are you interested in a virtual training that accumulates in a virtual “event”? Maybe a Flipping 50 walk on the same day, in different parts of the world. We’d love to hear your thoughts on . Resources: Flipping50 Membership: Glucose Monitor: Other Podcasts You Might Like: The Effects of Walking on Health: Best Walking Tips to Help You Ditch Stress and Lose Weight: 21 Walking Tips: Power of Walking: 5 Walking Workouts You’ll Run to for Better Results: 7 Walking Mistakes that Prevent Weight Loss After 50:Should You Hold Weights While You Walk?: Take a Walk with Kathy Eklund: Walking off Weight in Menopause: References: Mendez Colmenares A, Voss MW, Fanning J, Salerno EA, Gothe NP, Thomas ML, McAuley E, Kramer AF, Burzynska AZ. White matter plasticity in healthy older adults: The effects of aerobic exercise. Neuroimage. 2021 Oct 1;239:118305. doi: 10.1016/j.neuroimage.2021.118305. Epub 2021 Jun 24. PMID: 34174392. Ferrer, M. E., & Laughlin, D. D. (2017). Increasing College Students’ Engagement and Physical Activity with Classroom Brain Breaks: Editor: Ferman Konukman. Journal of Physical Education, Recreation & Dance, 88(3), 53–56. Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023 Apr;53(4):849-869. doi: 10.1007/s40279-022-01808-7. Epub 2023 Jan 30. PMID: 36715875; PMCID: PMC10036272.
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Metabolic Health During Menopause and Beyond
03/11/2025
Metabolic Health During Menopause and Beyond
Of the many changes that occur midlife, metabolic health during menopause may be too low on your list. We think about the changes we experience: the brain fog, the change in our waking energy, the belly fat or lack of muscle tone. Know the importance of metabolic health and the need to understand what’s going on. The Flipping 50 STRONGER series is now or soon will be open. For a coach experienced in supporting your needs start to end, My Guest: Dr. Ritamarie Loscalzo, founder of the Institute of Nutritional Endocrinology, transforms the healthcare system by using the wisdom of nature combined with modern scientific research to restore balance. Dr. Ritamarie is a licensed chiropractor with certifications in Acupuncture, Nutrition, Herbal Medicine, and HeartMath®. Also a master at using palate-pleasing, whole fresh food as medicine. She’s a bestselling author, speaker, and podcast host with 30+ years of clinical expertise. Questions We Answer in This Episode: What is metabolic health?[00:04:20] What's the criteria for being metabolically well?[00:15:17] Why are so many people metabolically unhealthy?[00:11:37] What hormones are involved?[00:18:34] What is metabolic health's relationship to menopause?[00:23:49] How does exercise fit in?[00:26:41] Connect with Dr Ritamarie: On Social: Facebook: Instagram: Youtube: Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women: Mastering Midlife Metabolism: The Key to Fat Loss After 45: How to Boost Your Metabolism in Midlife the Non-Dieting Way: Resources: Flipping 50 STRONGER 12-week program: Flipping 50 5-Day Flip:
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Where Protein Recommendations for Women Come From?
03/07/2025
Where Protein Recommendations for Women Come From?
In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest. In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections. Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health. The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels. Get the protein support you need with . Plus, use promo code ‘byebye’ to save 15% on items still in stock. Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance. Key Guidelines on Protein Recommendations for Women: Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals. Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect. Daily Protein Intake: For muscle building and maintenance: 1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d) Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg. For improved body composition (in resistance-trained individuals): 3.0 g/kg/day may help reduce fat mass. Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg. Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal. Leucine Content: Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs). Leucine content in proteins: Pea protein: 1.7 g Hydrolyzed beef (Paleo): 2–3 g High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Protein Distribution and Timing: Ideally, protein intake is evenly distributed every 3–4 hours throughout the day. However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown Animal vs. Plant Proteins: Animal proteins provide all EAAs at high levels. Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products. Carbohydrate and Protein Recommendations for Women Endurance Athletes: Ensure adequate carbohydrate intake to enhance performance. Adding protein can reduce muscle damage and aid recovery. Pre & Post Menopausal Women: Protein Timing: Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance. Carbohydrate Needs: Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low: Women: ~30–35 calories per kg of fat-free mass (FFM). Men: ~15 calories per kg FFM. Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day. Risks of Low Carbohydrate Intake: Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass. Your Go-To Action Plan on Protein Recommendations for Women in Midlife Assess Current Intake: Track total calories and protein. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle). Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss. Protein Strategy for Postmenopausal Women: Aim for 1 g protein per lb of body weight. Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise. Track Results: Regularly evaluate the impact on body composition and overall health. Resources: Flipping50 Membership: Protein Products: Other Episodes You Might Like: Why HIIT May Be Failing You (and SIT) How to Exercise with High or Low Cortisol in Menopause: 12 Strength Training Mistakes in Menopause Robbing Your Results: References: Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484.
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How to Find a Positive Body Mindset While Menopause Changed Everything
03/04/2025
How to Find a Positive Body Mindset While Menopause Changed Everything
Body positivity is a term by now you’re familiar with, but do you have a positive body mindset? Menopause changes your body, energy, or relationship that can come at midlife. Of the up to 90,000 thoughts we think a day, how many of yours are about the body you have and don’t want vs gratitude for the one you’ve got? Tune in to have that positive body mindset! My Guest: Stephanie Roth-Goldberg, LCSW, CEDS-C is a psychotherapist and psychoanalyst specializing in treating eating disorders and athletes in NYC and NJ. Stephanie teaches about Eating Disorders, anti-diet athletes, healthy food relationships, body image, and general endurance sport mental health. She is an Ironman finisher, has completed several triathlons and marathons. She is a certified RRCA run coach, certified intuitive eating counselor and most importantly a mom to two kids who so far also love running. Questions We Answer in This Episode: How did you come into the work of mindset?[00:04:58] Discuss how mindset that exercise is to burn, or to earn or change some component of yourself you don’t like can be problematic[00:13:03] Is there a big difference between men and women around this[00:06:14] Let’s talk about the female body and dysmorphia[00:20:20] How does that compare and contrast to a man’s dysmorphia?[00:25:21] What is orthorexia?[00:07:51] “You have to plan for it” Stephanie Roth-Goldberg Connect with Stephanie: On Social: Instagram: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra:
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