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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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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Why HIIT May Be Failing You
02/28/2025
Why HIIT May Be Failing You
HIIT may be failing you for two big reasons. Spoiler alert, here they are: You aren’t actually hormonally in a place you’ll benefit. You are doing them outside a sweet spot that is optimal for results So I’ll quickly address #1 and have a deeper discussion on #2 and what actually is happening during HIIT and why it has the potential to be so good, if you’re ready! Your Glucose Metabolism to Know Why HIIT May Be Failing You The classic form of “all out” HIIT is the Wingate test. After about 3 to 5 minutes of warm-up the subject cycles for 30 seconds at maximum effort against a standardized resistance. Typically four to six Wingate tests are performed separated by 4 minutes of rest, for a total of 2 to 3 minutes of maximal exercise spread over 15 to 30 minutes. This “all out” cycle ergometer form of HIT is also referred to as sprint interval training (SIT). In intense exercise (>80% VO2max), unlike at lesser intensities, glucose is the exclusive muscle fuel. Catecholamine levels rise markedly, causing glucose production to rise seven- to eightfold while glucose utilization is only increased three- to fourfold. In people without diabetes there is a small blood glucose increase during intense exercise that increases further immediately at exhaustion and persists for up to 1 hour. Plasma insulin levels rise, correcting the glucose level and restoring muscle glycogen. This physiological response would be absent in type 1 diabetics. Your Aerobic Endurance to Know Why HIIT May Be Failing You HIIT is effective in improving aerobic endurance. In one study six “all out” SIT sessions over 2 weeks improved the mean cycle endurance time to fatigue while cycling at approximately 80% of pretraining VO2max by 100% (from 26 to 51 minutes). This required a total high-intensity exercise time of only 15 minutes with a total training time commitment of approximately 2.5 hours. In another study, a less intense version of HIIT (6–10 cycling bouts of 30 seconds each at 125% of the power at VO2max with 2 minutes recovery) produced a similar improvement in VO2max after 4 weeks of training, as was seen in the more intense SIT group (three to five “all out” 30-second cycling bouts with 4 minutes of recovery). The less intense HIT required only half the intensity but double the repetitions of the SIT, and may be more practical for the nonathlete. After high-intensity exercise, insulin sensitivity is typically increased, meaning the body may require less insulin to utilize glucose effectively, which could lead to a slight rise in insulin levels during recovery as the body replenishes glycogen stores. The lower the conditioning level the more insulin is likely to be increased. The longer the activity level, the more insulin is likely to be secreted after exercise. If adequate recovery does not occur between intervals there may be a greater elevation in stress hormones. So either … keep the intensity high and the duration extremely short, or make this a longer session with up to 4 minutes between all-out bursts still with a total time of 20 minutes of interval rounds, adding warm up and cool down making it a 30 minute session. References: Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122 Erik A. Richter, Lykke Sylow, Mark Hargreaves; Interactions between insulin and exercise. Biochem J 12 November 2021; 478 (21): 3827–3846. doi: Resources: Flipping50 Membership: Sleep Yourself Skinny: Protein Products: Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: 12 Strength Training Mistakes in Menopause Robbing Your Results: How to Exercise with High or Low Cortisol in Menopause:
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How to Slow Aging and Feel Younger Fast with Epigenetics
02/25/2025
How to Slow Aging and Feel Younger Fast with Epigenetics
Slow aging is no longer a mystery — it’s rooted in the science of epigenetics. This includes lifestyle, diet, and environment influence your biological age. Understanding biological versus chronological age reveals strategies to live longer and feel younger. Today’s episode covers tools and insights for changing biological age. If you're ready to slow aging and feel younger fast, this episode is for you. My Guest: Hannah Went, a Biology graduate from the University of Kentucky, is passionate about longevity and breakthrough technologies. After researching cell signaling and biology, she saw the potential of methylation-based diagnostics. She founded TruDiagnostics to focus on life extension and preventive healthcare, serving functional medicine providers. TruDiagnostic has over 30 clinical trials and one of the largest private epigenetic health databases. Hannah also created Everything Epigenetics to share insights on DNA regulation’s impact on health. Questions We Answer in This Episode: How has the concept of “real age” or biological age evolved from simple quizzes to blood-based testing? 00:05:15 What is epigenetics? 00:08:35 What is the difference between epigenetics and genetics? 00:10:45 What is biological age? 00:15:15 How can biological age be measured and how accurate is it? 00:19:15 How quickly can we change biological age? 00:20:55 What mistakes do women commonly make when investing time, money, and energy to slow aging? 00:27:15 Can you share any stories of dramatic changes in biological age? 00:30:25 Connect with Hannah: On Social: Instagram: Twitter: Other Episodes You Might Like: Ageless Aging: Believe it or Not?: How To Defy Aging Naturally without Needles or Knives: Resources: VIP Private Coaching: Discovery Call with Debra:
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5 Exercises You May Be Getting Wrong After 40!
02/21/2025
5 Exercises You May Be Getting Wrong After 40!
With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results. I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but getting the opposite of desired results. Knee Strengthening Exercises You May be Getting Wrong After 40 What you think is the problem: weak quads What may really be the problem: weak glutes Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue: Tight hips Weak glutes Poor quad: hamstring ratio To target tight hips: pigeon pose (I do mine on the for added benefit) To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy. To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do. [I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer. A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation. That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my with so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job. Glute Exercises You May be Getting Wrong After 40 This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized. For our members, the is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link. Not a member yet? Perfect time to join!! Or you can find . Low Back Exercises You May be Getting Wrong After 40 What you think is the problem: tight low back and weak abs/core What is really the problem: tight hips and weak glutes and an overburdened lower back because of these. The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility. Running vs Walking for Exercise You May be Getting Wrong After 40 What we think we should do to get in shape faster: running What may work better during peri (and post menopause): walking Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters. Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments. If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false. For women, the biggest roadblocks to weight loss are lack of protein and overall calories to support the muscle needed too much cortisol worsening anabolic resistance long duration “cardio sessions” High Intensity Workouts You May be Getting Wrong After 40 Going to bootcamp? Just stop. Do strength training. Do HIIT cardio sessions. Don’t do them together. Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results. Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference. Resources Mentioned: The Ultimate Glute Challenge: Protonics: Watch here: (For Debra’s confirmation) Get it here: for YouTube video… I want to be sure that we insert footage of the protonics demo and knee strengthening stretching, leg extension, me in a plank doing glute exercise, side plank snippets) AND A QR code with the cover of the Glute Challenge book Metabolism Makeover 2.0: Other Episodes: 12 Strength Training Mistakes in Menopause Robbing Your Results: Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now: Changing Habits for 2025 Health Optimization:
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Workplace Menopause Rights: What Women (and Employers) Need to Know
02/18/2025
Workplace Menopause Rights: What Women (and Employers) Need to Know
Just what are your workplace menopause rights? As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace. Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights! My Guest: Jack Tuckner, Esq. Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing discrimination, harassment, and pay disparity, from pregnancy through menopause, earning recognition as a trusted media and community voice. Catherine Crider, Esq. Catherine Crider, a California lawyer and certified labor and postpartum doula, combines legal expertise with hands-on support for families. She teaches childbirth and postpartum classes nationwide and writes on women’s health and parenting for outlets like Forbes and Healthline. Previously, she worked as a licensed educator for children and parents. Questions We Answer in This Episode: What does menopause discrimination in the workplace look like?[00:05:10] What steps should you take if you need job accommodations due to your menopause symptoms?[00:22:00] What are the similarities and differences with pregnancy discrimination in the workplace?[00:29:00] How can employers support women going through menopause? [00:25:32] There you are, workplace menopause rights. For more information Google the term, too! Connect with Jack and Catherine: On Social: LinkedIn: Other Episodes You Might Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: Perimenopause: The Signs Symptoms and Circus: The Real Reason for Migraines and Constipation in Menopause: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program:
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Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
02/14/2025
Everything You Didn’t Know About Your Menopause Gut Health (and Need to)
Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more. Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months. If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too! My Guest: Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get transformational results with gut health solutions. The Healthy Gut products are powerful gut health supplements in the world, helping more than 12,000 customers and more than 1,000 tough cases! Steven has become a renowned voice in the gut health space, personally creating more than 30 industry-leading educational programs and contributing to over 700 research articles. Questions We Answer in This Episode: Why are vitamins and minerals for immune health not always delivering the desired outcomes for people looking for support? [00:21:47] How can you tell if your immune system is smart enough to keep you healthy?[00:23:25] Doesn’t exercise and a low-toxin lifestyle help balance the body and immune system?[00:27:52] Who is worse off right now: middle/older adults or younger generations?[00:30:04] What are paraprobiotics, and why are they a breakthrough for immune support?[00:34:15] How quickly does someone notice a change? Who benefits most from trying it?[00:39:50] Connect with Steven: Use this link to enjoy 15% off! On Social: Instagram: TikTok: Other Episodes You Might Like: Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: Heal Your Gut, Save Your Brain: Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? Resources: Flipping 50 5-Day Flip: Flipping 50’s Metabolism Makeover 2.0:
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Love Relationships and The Health & Hormone Connection
02/11/2025
Love Relationships and The Health & Hormone Connection
After 50, love relationships take a turn. For women who become more educated and mature their relationship may no longer solve a problem they can’t solve on their own. My respected guest and Flipping 50 returning favorite on love relationships, Dr. John Gray. My Guest: John Gray, author of Men Are from Mars, Women Are from Venus, wrote the iconic relationship book, a global bestseller translated into 45 languages. With 20+ books, including Beyond Mars and Venus, he transforms how men and women view relationships, blending communication skills and nutrition for lasting health and romance. Featured on Oprah and other major media, he shares insights through books, blogs, and workshops. Questions We Answer in This Episode: Can you address how relationships impact anti-aging? [00:10:20] Does a relationship need to follow a traditional model (same household, romantic), or can male friendships also provide value? [00:10:45] You mention romance for hormone stimulation—would “hormone optimization” be a better term?[00:40:37] Are romance and love relationships the ultimate biohack?[00:25:05] How does romance or relationships optimize hormones? [00:41:15} How is the stress response related to a woman’s relationships? [00:13:51] Why is this more significant for women than men as they age? [0013:35] A recent Joe Dispenza video discussed single women who don’t rely on dopamine or oxytocin from relationships may experience fewer emotional highs and lows and find other ways to create stability. How does this perspective align with your views? [00:36:48] Connect with John: On Social: Facebook: Instagram: Twitter: Other Episodes You Might Like: You Ask Libido and Hormone Balance Qs: Dr John Gray Answers: Create Natural Hormone Boosts with Dr. John Gray | MarsVenus: Resources: 5 Day Flip: Protein Products:
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12 Strength Training Mistakes in Menopause Robbing Your Results
02/07/2025
12 Strength Training Mistakes in Menopause Robbing Your Results
Most commonly the challenge is gaining lean muscle. Doing all the things but can’t seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it’s compounded and in this case, not interest but penalty! Join us at to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren’t getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It’s not only about injury prevention. There’s an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn’t automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it’s a “how” you’re doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what’s available at the gym or doing the same exercises in the same sequence every time. If you’re not careful you won’t change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn’t mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you’re still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don’t Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don’t prioritize, your workouts will suffer too. You’re also at risk for injury, not only because your body isn’t fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it’s normal to feel sore, even if you’re extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It’s not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you’re all too willing to jump to EAAs, or BCAAs but won’t eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don’t like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you’re eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They’re open about not knowing what they didn’t know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don’t have to. Just don’t jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for exercise causing a bigger caloric deficit. Then they stay there for years, under-fed and under-fueled (processed food, diet food), the metabolism will come to a halt, along, potentially with adrenal and thyroid function. Figure your calorie needs. Use an app to track your actual intake for 3-5 days. 12 Strength Training Mistakes in Menopause That Hinder Your Progress Thinking Small, Skinny, or Numbers That Don’t Matter Instead of That Do [00:36:20] Your size and your weight on the scale do not tell the story of your fitness and health. Though they might hint at your likelihood of sarcopenia and osteoporosis, fall and fracture risk. When women focus on weight or size they sacrifice muscle. When they lose muscle, they lose strength, longevity and independence. A woman who has her ideal weight or size is constantly thinking about it and a step away from a fall or fracture. A fracture that results in bedrest, weakness and loss of more muscle. The beginning of the end. Those falls are not devastating just because of the breaks, but because of brain bleeds or other internal damage. Too Heavy to Start [00:38:20] The first 6-8 weeks, and up to 12, of a resistance training program, the benefits are due to the neural connection. That isn’t rushed by going heavy. But loads too great for your ligaments, tendons and joints or muscles can cause weakness, undue soreness, and a weak foundation leading to injury. We, in the fitness industry, need to be more careful. We have sometimes lost our way in regard to where to START, and how and at what pace to PROGRESS. You Add Something But Don’t Remove Something Else [00:40:30] I’ve experienced this temptation myself. When I started training for triathlons at 40, I was compelled to figure out how to run even while I was adding biking or swimming to my schedule. I soon realized I was sabotaging the quality of every workout and just putting those “junk miles.” A woman will lose muscle because of the added stress, inability to recover. That’s an extreme example, but if you’re adding and never subtracting/replacing, you’re probably going to experience similar results. References for the 12 Strength Training Mistakes in Menopause: For dropping in the references.. Ideally just the single line link.. Vs long for the podcasts and posts - however if the research is really: within last 10 years, features female subjects.. Then it should be added to the research document. Nothing else should ever be used in our content. #1 Cheng AJ, Jude B, Lanner JT. Intramuscular mechanisms of overtraining. Redox Biol. 2020 Aug;35:101480. doi: 10.1016/j.redox.2020.101480. Epub 2020 Feb 26. PMID: 32179050; PMCID: PMC7284919. #2 Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919. #3 experiments%20have%20a demonstrated,be%20safer%20and%20more%20reliable #4 Hughes SL, Seymour RB, Campbell RT, Whitelaw N, Bazzarre T. Best-practice physical activity programs for older adults: findings from the national impact study. Am J Public Health. 2009 Feb;99(2):362-8. doi: 10.2105/AJPH.2007.131466. Epub 2008 Dec 4. PMID: 19059858; PMCID: PMC2622796 #4 Brickwood KJ, Ahuja KDK, Watson G, O'Brien JA, Williams AD. Effects of Activity Tracker Use With Health Professional Support or Telephone Counseling on Maintenance of Physical Activity and Health Outcomes in Older Adults: Randomized Controlled Trial. JMIR Mhealth Uhealth. 2021 Jan 5;9(1):e18686. doi: 10.2196/18686. PMID: 33399541; PMCID: PMC7815450. #5 #6 Romero-Parra N, Maestre-Cascales C, Marín-Jiménez N, Rael B, Alfaro-Magallanes VM, Cupeiro R, Peinado AB. Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports Health. 2021 Nov-Dec;13(6):613-621. doi: 10.1177/19417381211014134. Epub 2021 May 27. PMID: 34039086; PMCID: PMC8558998. #6 #7 & #9 Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. #7 Lentjes MAH. The balance between food and dietary supplements in the general population. Proc Nutr Soc. 2019 Feb;78(1):97-109. doi: 10.1017/S0029665118002525. Epub 2018 Oct 30. PMID: 30375305; PMCID: PMC6366563 #10 Martinez, B.P., Batista, A.K.M.S., Gomes, I.B. et al. Frequency of sarcopenia and associated factors among hospitalized elderly patients. BMC Musculoskelet Disord 16, 108 (2015). #10 Sakuma, Kunihiro, Yamaguchi, Akihiko, Sarcopenic Obesity and Endocrinal Adaptation with Age, International Journal of Endocrinology, 2013, 204164, 12 pages, 2013. #11 Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596 #12 Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep;131:105336. doi: 10.1016/j.psyneuen.2021.105336. Epub 2021 Jun 18. PMID: 34175558. #12 Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. . Resources: 5 Day Flip: Lunges: Love 'em or Leave 'em Protein Products: Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: 8 Strength Training Mistakes Wasting Your Time (fix them): Fit or Fat? Training and Measuring Fitness in Menopause:
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What You Don't Know About Hormone Tests (Wish I'd Known Sooner!)
02/04/2025
What You Don't Know About Hormone Tests (Wish I'd Known Sooner!)
In this special episode, you get to join me in a doctor’s appointment and lm tell you… what you don’t know about hormone tests could be the difference in feeling 10x better and aging better too! If you don’t know about hormone tests that there are not only different test, but different ways to interpret them from norms to optimal….if you don’t know that some doctors don’t know all test and couldn’t order them if they did because they don’t know how to interpret them… then you’re in for a treat…. And education! My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between Questions We Answer in This Episode: Why do a Wet Urine Test? [00:02:18] What are Metabolites? Why do they matter when it comes to your hormones? [00:04:35] How does Estrogen impact your body and what can you do to keep them in balance? [00:04:41] Why is Testosterone important to women? How can you support healthy levels? [00:27:01] What does DHEA do and how can you optimize it? [00:29:17] How can you accurately Cortisol? What does it mean for your stress levels? [00:37:01] How can you boost Oxytocin naturally? [00:38:37] How does Thyroid affect your metabolism, energy, and mood? What can you do to balance it? [00:43:17] Connect with Dr. Sharon: On Social:Instagram: Other Episodes You Might Like: Circadian Rhythm Hacks for Muscle in Menopause: Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: Which Hormones Matter Most in Meno(pause): Resources: 5-Day Flip: Sleep Yourself Skinny:
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Protect Your Vision in Midlife and Beyond
02/01/2025
Protect Your Vision in Midlife and Beyond
Can you improve your eyesight and protect your vision in midlife? Vision health goes far beyond eyesight and the ability to see the golf ball or the small print on the supplement bottle. Aging doesn’t mean dimming sight; it’s possible to preserve and improve vision with the right knowledge and tools. Did you know you can slow the aging effects on your eyes? Stay tuned to learn how to protect your vision in midlife! My Guest: Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision. His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance. You may have seen him on the podcast circuit as a recent guest on MindBodyGreen, Chris Kresser’s Revolution Health Radio, and Cynthia Thurlow's Everyday Wellness. Questions We Answer in This Episode: - What is the difference between eyesight and vision? [00:04:15] - What do women in midlife need to know about their vision? [00:07:15] - What are the key things you should be doing if you want to maintain your vision as you age? [00:11:55] - Is it possible to reverse the effects of aging on your vision? [00:13:05] - What is the screen pandemic and how is it contributing towards the global decline in vision? [00:26:05] Connect with Dr. Bryce: https://www.flippingfifty.com/screenfit Enjoy $200 discount when using this link On Social: Facebook: https://www.facebook.com/myvisionfirstoptometry Instagram: https://www.instagram.com/drbryceappelbaum/ Youtube: https://www.youtube.com/@visionfirstwithdrb Other Episodes You Might Like: Ditch Your Glasses or Contacts? Naturally Clear Vision: https://www.flippingfifty.com/clear-vision/ Healthy Eyes and Vision Tips for Women in Menopause: https://www.flippingfifty.com/eyespy/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger
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How to Exercise with High or Low Cortisol in Menopause
01/31/2025
How to Exercise with High or Low Cortisol in Menopause
With either high or low cortisol in menopause, the way you exercise has to change. Yet, this is a gap in fitness education for trainers, instructors and coaches who don’t get training specific to women in menopause. So, whether you’re here for yourself or here as a coach or trainer who does now or wants to coach women in midlife and beyond, this episode is for you. In this episode, I talk about the impact of exercise intensity on cortisol and how cortisol is used for the energy to do exercise, cortisol changes that occur in menopause, and what’s really wrong with the way we can interpret the signs of high or low cortisol… all so you can avoid making mistakes that might make you worse, or prevent you from ever having an issue in the first place. Questions We Cover in This Episode: Why are high or low cortisol in menopause so prevalent? [00:04:00] What’s the difference between someone “apparently healthy” and high or low cortisol? [00:04:30] How would you test to know? [00:11:30] Without testing what does abnormal cortisol feel like? [00:13:50] How does exercise impact cortisol levels? [00:16:30] What mistakes do women (and trainers & coaches) make with exercise recommendations? [00:28:10] Looking at Exercise Science for High or Low Cortisol in Menopause Low-intensity exercise may decrease cortisol levels or keep them steady. Prolonged activity, however, can cause cortisol to rise. Moderate to high-intensity exercise increases cortisol. Prolonged “aerobic” exercise at higher intensities can significantly elevate cortisol concentrations. At about 45 minutes, to less than an hour, cortisol begins to rise significantly above resting levels and then not have the corresponding fall that is beneficial for us. This elevated cortisol response can occur even with exercises you’ve done for years. With declining estrogen, life itself becomes more stressful. For women engaging in long endurance activities without proper fuel, recovery, or adjustments, results may stall—or even backfire.. This doesn’t mean giving up long runs or rides forever but prioritizing muscle, bone, and brain health temporarily. Why Elevated cortisol is indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as we age and has differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss. The longer the duration, or the higher the intensity, and certainly both combined, the greater the increase in cortisol. Other factors like heat, humidity, intake of carbohydrate and hydration can impact cortisol levels. Last, of course the higher the conditioning level you have the less of a stress response (cortisol rise) you’re going to have to the same level of duration or intensity in a deconditioned level. That is, the stress response will occur sooner for the deconditioned than later. Low Cortisol Solutions When Dealing with High or Low Cortisol in Menopause With low cortisol levels (adrenal stress), overtraining is the biggest risk. Small exercise snacks, lower intensity exercise is the first step. Gradually adding in resistance training in short sessions to support blood sugar stabilization is the goal. Monitor to be sure you don’t go backward. Keep in mind cortisol and adrenaline are needed to support intense exercise. Your body doesn’t currently have it, so high intensity workouts like intervals and metabolic conditioning (bootcamp style) are not favorable for you. You won’t benefit from them right now. Low intensity and low volume resistance training would mean lower rep ranges and higher number of sets (3-5) with a few compound exercises. You’re going to skip old school advice for 8-10 exercises for each muscle group. High Cortisol Solutions when Dealing with High or Low Cortisol in Menopause Short interval sessions or metabolic conditioning can be effective, but be mindful to keep them short. Start with 1 session and add a second only if it’s improving, not draining your energy. These sessions may help reduce cortisol, but going too long, even if it feels good, can backfire. Neurotransmitters may push you to continue, but elevated cortisol and adrenal fatigue will eventually catch up. High cortisol breaks down muscle, so strength training is essential. Use heavier weights and increase your rest time (by using balance exercises, stretches or core) to make the most of your time. The HPA-Axis issue, that is adrenal fatigue, needs time away from longer duration and high intensity workouts to allow the brain and adrenals to start communicating effectively again. It doesn’t have to be permanent. Train earlier in the day, balancing sleep and exercise, especially if work adds stress. Overworking, lack of movement, or poor stress management may have contributed to current challenges. Use weekends wisely – skip long workouts and focus on a solid strength session one day and yoga or walking the next. Prioritize earlier sessions that don’t require an alarm clock for optimal recovery and hormonal balance. Signs You’re Recovering from High or Low Cortisol in Menopause Check Your Appetite: You should have one, but not cravings especially, soon after meals. Appetite can be sluggish with low cortisol and either high or low with high cortisol. Your Energy level: Should be stable throughout the day. For low energy getting up, maca can be a natural support for your own system to self-regulate. It’s an herb most women can take, however check if you have had breast cancer, there are some contraindications and a medical advisory board you can check with. I found this super helpful and within a week of taking this felt better back in early 2020. Sleep Should Improve: Whether you struggle to fall asleep, stay asleep or simply are not waking rested, this should begin to improve. (That is, if you’re doing your job to prioritize sleep). Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why: Hormone: Don’t let it derail your fat loss efforts: Midlife Stress into Strength | Victim to Victorious Author: Resources: Mighty Maca: Sleep Yourself Skinny: Flipping 50 Menopause Fitness Specialist®: 5 Day Flip: References : Hackney AC, Walz EA. Hormonal adaptation and the stress of exercise training: the role of glucocorticoids. Trends Sport Sci. 2013;20(4):165-171. PMID: 29882537; PMCID: PMC5988244. The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition, 4(4).
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Daily Rituals That Regulate Your Nervous System
01/28/2025
Daily Rituals That Regulate Your Nervous System
Know the daily rituals that regulate your nervous system to calm inflammation and slow the effects of aging! My Guest: Dr. Monisha Bhanote, MD, ABOIM, FCAP, ACCM, is a quintuple board-certified physician and founder of WELLKULÅ. She blends ancient wisdom with mind-body medicine, advocating for #CellCare as self-care. As an international speaker, best-selling author, and wellness expert, she educates on cellular health and nervous system regulation. Dr. Bhanote’s expertise in longevity, Ayurveda, plant-based nutrition, mindfulness, and digestive health shapes her Longevity Retreats and best-selling book, The Anatomy of Wellbeing, which offers practices to embrace your body’s unique design and revitalize your health at the cellular level. Questions We Answer in This Episode: What is the importance of the 'gut-brain connection' for women? [00:07:05] How does nervous system dysregulation impact gut health, vitality and longevity? [00:10:45] What is the 'gut-skin axis,' and how does gut health and nervous system balance influence skin’s appearance and inner beauty?[00:14:22] How do chronic stress and nervous imbalances accelerate aging, and what strategies support longevity?[00:14:58] How does stress contribute to inflammation and how can we manage it?[00:15:28] What daily rituals regulate the nervous system, improve gut health, and promote internal beauty and vitality?[00:31:13] Connect with Dr. Monisha: On Social: Facebook: Instagram: YouTube: Other Episodes You Might Like: Reverse Biological Age with Dr. Olga Stevko’s Methodology: Midlife Gut Solutions from Bloat to Colitis and Crohn’s: That Gut Feeling is Real How Gut Impacts Mood: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program:
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Midlife Strength Training Myths Busted with Jennifer Kirsch
01/24/2025
Midlife Strength Training Myths Busted with Jennifer Kirsch
Pay attention! If you’re hearing “lift heavy” shouted from the roof tops and feel the fear of injury or simply inability to comply…. THIS IS YOUR EPISODE! Consider your midlife strength training myths busted. Strength training should be non-negotiable for midlife women, yet still believe in long-existing myths related to them. By the end of this episode, you will identify and consider any current midlife strength training myths busted! My Guest: Jennifer Kirsch is a personal trainer and nutrition coach specializing in helping women 50+ build strength, confidence, and consistency through simple, effective workouts. With nearly 30 years of experience, she’s passionate about empowering women to feel their best at every stage of life. When did doctors all of a sudden become experts in menopause exercise? -Jennifer Kirsch Questions We Answer in This Episode: What are the most common misconceptions about strength training for midlife women, and why do they persist? [00:10:00] Why is strength training essential for women in their 50s and beyond, especially for mobility, flexibility, and quality of life? [00:22:30] How do moderate rep ranges benefit women in menopause, and how does this differ from other fitness advice? [00:24:30] What advice would you give to women who feel overwhelmed or intimidated by starting strength training later in life? [00:31:50] How can women overcome challenges like time, limited equipment, or lack of experience? [00:33:30] What’s one simple action to start building strength, mobility, and balance today? [00:35:50] “It is most definitely the Menopause Gold Rush.” Connect with Jennifer: On Social: Instagram: Other Episodes You Might Like: Timetable for Strength Training Benefits in Menopause: Fit or Fat? Training and Measuring Fitness in Menopause: Muscle Makeover: Why Resistance Training is Essential in Menopause: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra:
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True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40
01/21/2025
True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40
Tune in to this episode as we redefine core strength. It's time to break the silence and take charge. Pelvic Floor Fitness After 40 is a game-changer. Questions We Answer in This Episode: What is the pelvic floor, and why is it essential for overall health, especially as we age? What is the Cooch Ball, and how does it differ from traditional pelvic floor exercises? What are common myths about pelvic floor health you'd like to debunk? How does pelvic floor fitness relate to core strength, and why is this connection important? Are pelvic floor issues inevitable with age? What can women do to prevent or address them? How does mindset impact pelvic floor health, and what mental shifts can improve pelvic fitness? What simple exercises or habits can listeners use to maintain or improve pelvic floor health? How can improved pelvic floor fitness enhance confidence, intimacy, and overall well-being? Connect with Jana: On Social: Facebook: Instagram: TikTok: YouTube: Other Episodes You Might Like: Pelvic Floor Health in Menopause and Exercise: How to Make (Sex and) Exercise More Effective: Pelvic Floor: Your Pelvic Floor: Prolapse and Incontinence: Resources: Exercise Planning Guide Freebie: 5 Day Flip: Total Fitness Formula For Women – Online Course (Fit Pros Coaching):
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It’s Not Too Late to Overcome Gut Issues in Midlife
01/17/2025
It’s Not Too Late to Overcome Gut Issues in Midlife
To overcome gut issues in midlife, start with understanding how your gut health impacts every part of your well-being. Conditions like SIBO, or Small Intestinal Bacterial Overgrowth, can feel overwhelming, but they don’t have to define your quality of life. If you’ve ever wondered how to overcome gut issues and feel your best, this episode holds the answers. My Guest: Shivan Sarna is the author of the Amazon Bestseller Healing SIBO, a TV host, and the creator of the SIBO SOS® Summits and Community, the Digestion SOS™ documentary series, the Gut & Microbiome Rescue Summit, the Liver and Gallbladder Rescue Summit, the Lymphatic Rescue Summit, the Dental Health Connection Summit, the Fascia and Chronic Pain Rescue Summit, and Chronic Condition Research. After a lifetime of struggling with health issues, Shivan made it her mission to share information with others who are struggling. Her personal mantra is “SOS: Save Our Selves.” And that's what she has helped thousands of people do! Questions We Answer in This Episode: Tell me about your health journey and what brought you to where you are today. [00:04:46] What exactly is SIBO and why is it important to recognize, diagnose correctly and treat correctly? [00:10:14] What are some of the root causes of SIBO and how do you address this? [00:24:28] What suggestions do you have to help people’s mindsets overcome chronic conditions? [00:30:07] Connect withShivan: Join the Summit: On Social: Facebook: Instagram: Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Events or Affiliate partnership we're promoting in this episode: Menopause summit - Will provide affiliate URL directly. (Message from Shivan) Resources: Our Bodies Ourselves (book)
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Is Coffee Good or Bad for Midlife Woman’s Gut and Metabolism?
01/14/2025
Is Coffee Good or Bad for Midlife Woman’s Gut and Metabolism?
Are you drinking coffee and wondering if coffee is good or bad for midlife? Coffee drinkers, pay attention. In this episode, America’s happy gut doctor shares the pros and cons of coffee. Know the benefits without sabotaging your gut health or adrenals. Do not miss this to know if coffee is good or bad for midlife? My Guest: Dr. Vincent Pedre, Medical Director of Pedre Integrative Health, Founder of Dr. Pedre Wellness, and CEO of Happy Gut Life. He is a Functional Medicine-Certified Practitioner with a NYC-based concierge practice and bestselling author of two gut-health books. His latest, The GutSMART Protocol, includes a 14-day personalized gut-healing plan. His newest offering, Happy Gut Coffee, is a clean, toxin-free coffee that you can trust to keep your gut happy. Questions We Answer in This Episode: Is coffee good or bad for the midlife woman’s gut? What are the pros and cons? 00:08:35 What are microplastics, and how do they enter the human body, particularly the gut? 00:10:45 How do you prefer your coffee? What’s your prep? 00:12:05 How do you doctor your coffee up? 00:17:25 What is the difference between caffeinated vs decaf coffee? 00:27:45 How much coffee does it take to get benefits vs how much is too much? 00:34:05 Connect with Dr. Vincent: On Social: Facebook: Instagram: LinkedIN: TikTok: Other Episodes You Might Like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: Personalized Gut Health: Resolve Menopause Gut Issues: Midlife Gut Solutions from Bloat to Colitis and Crohn’s: Resources: Debra’s Favorite Matcha: Debra’s Favorite CGM:
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Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now
01/12/2025
Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now
If you do a single search for your knee or hip pain, you’ll be served dozens of joint pain solutions in your social media and Google searches. Are they any good? I’m smiling to think of my step dad who after retirement took it upon himself to order things he’d see on TV or find strolling through Osco. Similarly, you can start looking on Amazon and wala, here come a dizzying array of joint pain solutions for you. I’ve been sent or gifted no less than 3 in the last two months. The odds or Gods are with me: two out of three are working amazingly well. This is the first of episodes sharing them because I know that the science behind them working is something you need to hear. This first new tool I’ve been using is revolutionizing the way people move, recover, and perform. It isn't just about temporary pain relief; it’s about restoring alignment and enhancing strength for a long term change in the way movement feels. Today, we’ll explore how this innovative approach works and how it’s transforming lives. Today we discover the power of Protonics for biomechanical balance! My Guest: Frank Joutras is Founder and President of Protonics G3 Sport LLC, and is the leader for the Protonics G3 Development Project. Frank who is co-inventor of the Protonics system with Physical Therapist, Ron Hruska, holds several patents on exoskeleton and robotics design. Frank, has over 30 years of technical and development experience in biomechanics, exoskeletons, fitness equipment, virtual environments and robotic system, and holds several patents in this area, including patents held by Facebook, Inc. Questions We Answer in This Episode: How does Protonics help improve overall fitness and health? What is unique about Protonics? It looks like a knee brace; explain why it is not a knee brace or acts like one? Why is the system only put on the left leg? Talk about Protonics now being available without a prescription and your new market through influencers. Discuss some of the world-renowned clinicians and fitness trainers involved with Protonics. What research has been done in the past? You heard it here first. You are not balanced. Connect with Frank & Try Protonics: Use this link when availing Protonics to get $100 off and a 30-Day money back guarantee On Social: Facebook: Instagram: YouTube: Other Episodes You Might Like: Community Member SpotLight: Rotator Cuff Injury Solutions: The Chronic Pain Solution for Complete Resolution: Resources: Menopause Makeover 2.0: Flipping 50 STRONGER 12-week program: Discovery Call with Debra:
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Circadian Rhythm Hacks for Muscle in Menopause
01/10/2025
Circadian Rhythm Hacks for Muscle in Menopause
What if we could give you Circadian Rhythm hacks to improve your sleep ang energy throughout the day? Tune in to this episode to know what are these Circadian Rhythm hacks I’m talking about. Definition of Circadian Rhythm: Circadian rhythm is your body’s internal clock, a 24-hour cycle, regulating your sleep-wake patterns, hormone levels, and other vital bodily functions. What can affect your circadian rhythm? Light exposure Food intake. Stress. Physical activity. Temperature. Travel Sleep habits, including overnight or off-hour work shifts Health conditions, including medications So it makes sense we can create circadian rhythm hacks or havoc during menopause that will … accelerate aging or reverse it. Overview of Menopause and Circadian Disruption: Menopause can disrupt circadian rhythms due to hormonal fluctuations, leading to sleep disturbances and metabolic changes. Circadian Rhythm: The Body's Internal Clock Mechanisms of Circadian Rhythm: Regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, circadian rhythms synchronize with environmental cues Impact of Menopause on Circadian Rhythm: Hormonal changes can alter sleep patterns and circadian timing, affecting overall health. Sleep and Menopause: The Gap Sleep Challenges During Menopause: Insomnia, night sweats, and frequent awakenings, often due to hormonal fluctuations. Consequences of Poor Sleep: Disrupted sleep can elevate cortisol levels, impair glucose metabolism, and increase fat storage. Strategies for Optimizing Sleep: Consistent Sleep Schedule: Maintaining regular sleep and wake times Evening Routines: Limiting blue light exposure and engaging in calming activities before bed Nutritional Considerations: Consuming a balanced diet and avoiding stimulants close to bedtime Circadian Rhythm Hacks: Resetting Your Body To reset your circadian rhythm, your body needs to follow a healthy 24-hour schedule. Use the following tips to stay on track: Stick to a daily routine. Get morning light. Stay active with daily physical activity. Create a sleep sanctuary. Avoid evening stimulants. Limit your screen time. Skip late naps. Exercise and Hormone Balance: Syncing with Your Rhythm Timing of Exercise: Morning vs. Evening Workouts: The timing of exercise can influence circadian rhythms and sleep quality. Hormonal Effects of Exercise: Workouts affect cortisol, melatonin, and body temperature, playing a role in circadian regulation and sleep quality. Evening and High-Intensity Exercise: This does not have a significant negative effect on sleep quality but physiological circadian rhythm tends to alter. Long-Term Morning Exercise: This decreases cortisol concentrations after awakening and improves sleep quality. Overtraining: A long-term longitudinal study reported significantly higher morning cortisol levels and reduced sleep quality after overtraining in the postseason compared to the preseason in female soccer players Impact of Exercise on Cortisol and Circadian Rhythm: Cortisol Response: Exercise induced cortisol release, varying based on intensity and timing. Circadian Alignment: Regular physical activity regulates circadian rhythms, improving sleep and metabolic health. Recommendations: Morning Exercise: Moderate-intensity workouts in the morning may enhance alertness and align with natural cortisol peaks. Evening Exercise: Low-intensity activities like yoga in the evening can promote relaxation without disrupting sleep. Nutrition: Eating with the Clock Meal Timing and Circadian Rhythm: Impact on Metabolism: Aligning meal times with circadian rhythms can improve glucose metabolism and insulin sensitivity. Evening Eating: Consuming large meals late in the evening may disrupt sleep and circadian alignment. Nutritional Strategies for Hormone Balance: Balanced Diet: Incorporate lean proteins, healthy fats, and complex carbohydrates to support hormonal health. Specific Nutrients: Ensure adequate intake of magnesium and omega-3 fatty acids, which play roles in sleep regulation and inflammation reduction. Lifestyle Circadian Rhythm Hacks Daily sunlight exposure. Evening light management. Stress management techniques, like meditation and deep breathing. Consistent meal times. Listener Q&A or Case Study Addressing Common Concerns: Sleep Struggles: Try managing insomnia during menopause. Exercise Timing: Explore how adjusting workout schedules can enhance energy levels and sleep quality. Nutritional Adjustments: Do meal planning to support hormonal balance. Success Story: Share a real-life example of a client who improved her health by aligning her lifestyle with her circadian rhythm. Other Episodes You Might Like: Natural Solutions to Restorative Sleep in Menopause: Exercise Timing Improves Exercise Benefits in Menopause: Why I Meditate and My Recent Weeklong Meditation Experience: Resources: Flipping 50 Membership: Sleep Yourself Skinny: References:
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Address the Root Cause for Metabolic Health and Optimal Aging
01/07/2025
Address the Root Cause for Metabolic Health and Optimal Aging
Knowing the root cause for metabolic health is the key to thriving through midlife and beyond. In this episode we’ll help more clearly understand the connection between metabolic health, weight, disease risk, and the power of daily habits. Discover how addressing the Root Cause for Metabolic Health transforms aging. My Guest: Dr. Reena Singh is a Naturopathic Doctor who specializes in metabolic health, weight loss and women's health. She overcame her own chronic illness diagnosis in her early 20s which is what led her into naturopathic medicine. Her goal is to always address the root cause. Creator of the Metabolic Hormone Reset Program. Questions We Answer in This Episode: What does it mean to "address the root cause"? 05:10 What is metabolic health? 10:30 Why is metabolic health so important and how is it connected to our weight and risk for disease? 12:40 Why is it important to get proper blood work done? What should we be looking for? 18:30 How do our daily lifestyle habits impact our weight and health goals? 27:20 Connect with Dr. Reena at the Midlife Makeover Summit: On Social: Facebook group: Instagram: Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women: The Hidden Reason for Belly Bloat: Mastering Midlife Metabolism: The Key to Fat Loss After 45: Resources: Power Plate (Use Code: FLIPPING50 for 20% off) Stealth Core Trainer:
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Changing Habits for 2025 Health Optimization
01/03/2025
Changing Habits for 2025 Health Optimization
It’s the New Year and many of us are interested in changing habits. Or we think we are… Changing habits can be hard. The question might be, should we be interested in creating habits? We have 60-70,000 thoughts a day. Unfortunately, 90% of them are the same as yesterday. We seek habits, Atomic Habits the book by James Clear, has been at the top of the charts for over five years. Yet, Dr Ellen Langer, author of CounterClockwise and Mother of Mindfulness, a professor at Harvard, says habits might be the worst thing we do. We’re no longer aware of our surroundings. She isn’t talking about yoga and meditation. She was talking about being aware. By consciously focusing on noticing. What did you notice today if you drove to work? What did you notice on your walk? We’re not mindful at all. I’m guilty. I used to preach to university students, no ipods during class. I’d send them out on a walk or run or have them do their mile fitness test without it. Most thought that was awful. Now I often catch up on a podcast or training. When I received an ipod as a gift downloaded with hundreds of my favorite artists and began using it, I was hooked. Shortly after I realized that I was in the middle of a 6 mile run and the battery died. I stopped dead in my tracks and wondered how I’d make it home. Twenty-five years of running with nothing but my thoughts and then I can’t move without it. Questions We Answer in this Episode: How changing habits is hard- [00:21:05] What your personality really is - [00:21:40] What is association vs dissociation - [00:11:40] Who do you need to become to have the results you want - [00:38:41] Changing Habits is Hard Thanks to Personality Actions start with thoughts. Our thoughts produce feelings. If we think that exercise has to be hard, then exercise becomes torture, eating differently is deprivation, or going to bed earlier is missing out. It’s those thoughts that create feelings, feelings motivate actions. Keep saying “that’s just me” then you’ll keep being the way you are now. That gets you the results you’ve been getting. Vs Adapt to the things that will get you what you want. You won’t be able to keep doing and thinking the same thing. Take a woman who wants to lose belly fat, sleep better, and build stronger bones. If she’s accustomed to nightly cocktails, those drinks may feel like a part of her personality. Even knowing the health benefits of cutting back, she may struggle to stop because her environment and habits reinforce her behavior. The same goes for habits like avoiding exercise, attending muscle-wasting bootcamps, or clinging to diets that give short-term wins but long-term setbacks. These habits feel safe because they’re familiar, even when they don’t work. But you might not be motivated about changing habits because they’ve become your personality. If it feels safe, It’s what you know. Changing feels unsafe because it disrupts comfort zones. Internal resistance arises when automatic habits take over, like reaching for coffee without thinking or defaulting to social norms. External resistance shows up when family or friends resist your changes, making it easier to stick to old patterns. Thoughts create feelings. Feelings drive actions. And familiar—even if it’s struggle—feels safe. Recognizing internal and external triggers is the first step to breaking free and creating the habits that align with your goals. Change starts in your mind. The Path to Changing Habits May Not Be the One You Think I want to leave you with two thoughts. First, maybe changing habits isn’t the goal. Reaching goals means not repeating what’s gotten the same results. Who do you need to be to have what you want? What messages are you telling yourself? What would someone where you want to be say? Second, maybe it’s time to upgrade your system, like a phone or laptop. What if you’re operating on comments from years ago—told you’re not smart, must work harder, or it’s safer to stay quiet? What if you still believe things must be hard to earn what you want? Decades later, you say, “I’ll just work harder” instead of considering “different.” Asking, “What if it were easy?” changes everything. What if you spoke up for what you need, skipped what doesn’t serve you, and said no unapologetically? Just consider what you likely already know to be true about yourself. There’s a juggling act between changing habits and having a true awareness, a mindfulness in every day. What haven’t you even dreamed that could be true of this coming year for you? Other Episodes You Might Like: Your Best 2023 | A Free Workshop for Women: From Mindless to Mindful (and Younger in Weeks): Resources: FREE 5 Day Start: 8 Simple High Protein Recipes: C60: Episode Sponsor:
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