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!

Reverse Biological Age with Dr. Olga Stevko's Methodology 04/16/2024

Reverse Biological Age with Dr. Olga Stevko's Methodology Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel. My Guest: Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results. Questions We Answer in This Episode: ●How unconscious programs are forming, and how they affect the nervous system?[00:011:20] ●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20] Connect with Dr. Olga: Website: On Social: YouTube: LinkedIn: Resources: What, What & Why to Exercise for Women 40+ event: Other Episodes You Might Like: Healing Trauma to Lose Weight: What if it’s Not Stress?: /episode/index/show/welluafter50/id/30824258

Lean Muscle in Menopause: 7 Supplements I Use 04/12/2024

Lean Muscle in Menopause: 7 Supplements I Use Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating. The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause: Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13] Need a quick list of High Protein Meals I like? Here are 8: Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37] Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57] Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42] Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15] Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18] Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37] Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22] There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you. Coming up later this month we’re talking about Pelvic Health. Resources: Flipping 50 Paleo Protein: Flipping 50 Plant Protein: Flipping 50 Burn Boost (with Leucine): Flipping 50 Collagen Boost: Essential Amino Acids: Creatine: Magnesium: Micronutrient Testing: code: Flipping50 What, When & Why to Exercise summit 2024: References: Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too! Previous Episodes You Might Like: I Gained Muscle After 50: How I Lost Fat Less Belly Fat: Muscle Loss is Fat Gain in Menopause: Live Longer Regardless of Your Biological Age: Follow me on: YouTube: Instagram: Facebook: /episode/index/show/welluafter50/id/30777003

A New WeightLoss Mindset: From Ballerina to Dietitian 04/09/2024

A New WeightLoss Mindset: From Ballerina to Dietitian A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight. So when the doctor says, "Start with the mindset," believe it. It's true. My Guest: Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change. Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all. Questions We Answer in This Episode: What do we do at PHD? [00:04:29] Most common myths re: weight loss [00:19:11] 5 steps to reset the scale [00:23:02] Thoughts on Ozempic? [00:29:19] Connect with Dr. Ashley Lucas: Website: On Social Instagram: YouTube: Resources: PHD Weight Loss Program: Academy of Nutrition and Dietetics Scholarship: Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones The Genetics of Metabolism and Weight Loss for Women Over 40 Why Menopause Weight loss is So Hard and How Your Brain is Taking Over /episode/index/show/welluafter50/id/30725483

I Gained Muscle After 50: How I Lost Fat 04/05/2024

I Gained Muscle After 50: How I Lost Fat Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight. We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along. Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list. The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to. Apparently, I had to be 60 to give myself permission. Here’s How I Gained Muscle After 50 The exercise & lifestyle changes that happened in this last decade: I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW. Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY: Epsom salt baths (be sure there is NOTHING added) Sunlighten Sauna: Power Plate: Code: Flipping50 Weighted Vest see my pics in Amazon store from One More Thing About Gaining Muscle After 50 Someone watched a video of Moses this week and commented, I wish I could get excited about nothing. "A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back. If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well. Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place. I have no intention of letting my goals get smaller as I get older. They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that. Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details. Resources: Stronger: Power Plate: (Save with code: Flipping50) Blood Glucose Monitor: What When Why to Exercise summit 2024: Other Episodes You Might Like: Less Belly Fat: How Much Protein Do You Need After 50: Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout /episode/index/show/welluafter50/id/30673408

How Toxins are Disrupting your Sex, Stress and Thyroid Hormones 04/02/2024

How Toxins are Disrupting your Sex, Stress and Thyroid Hormones Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers is a Naturopathic doctor and founder of . She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones. Questions We Answer in This Episode: What’s your background? Why did you get into the health field? [00:03:50] Why do you think so many people have low hormone production today? [00:13:47] What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33] What metals interfere with and reduce thyroid hormones? [00:17:18] How can you best assess your toxicity levels? [00:19:04] Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32] Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38] What is your favorite and most effective detox protocol? [00:28:47] Where can the listeners find you and learn more about your work? [00:31:00] Connect with Wendy Myers: Website: Watch the docuseries: On Social: Facebook: YouTube: Instagram: TikTok: LinkedIn: Twitter: Pinterest: Resources: Stronger: Energy Bits (Chlorophyll): Detox Carbon 60: My Infrared Sauna: HTMA: Other Episodes You Might Like: Restore Hormones to Factory Settings? More Science for bHRT Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper Mothers and Daughters Hormones and Health Literacy /episode/index/show/welluafter50/id/30638428

Less Belly Fat: Muscle Loss is Fat Gain in Menopause 03/29/2024

Less Belly Fat: Muscle Loss is Fat Gain in Menopause For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk. Let’s do something about that. A few facts I know by heart and wish I didn’t: 3-8% of muscle mass every decade beginning at age 30 15% loss of muscle strength each decade starting at 50 1-2% loss of muscle mass every year starting at 60 How that matters: 50% of women over 50 have insulin resistance Muscle mass loss can be prevented and or muscle mass can be gained by weight training plus nutritional and lifestyle habit strategies. Yet fewer than 20% of women are lifting weights at least twice weekly. If we could dig into that deeper we would likely find a much smaller percentage of women over 50 are strength training. Is a diagnosis all we're waiting for? Are we holding off till it's more convenient? Nothing good ever is. Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body. What else matters when you’re lifting weights and potentially don’t see the changes occur: Aim for 1 gram of protein per pound of body weight Take 5gm creatine daily Aim for at least 2.5 -3.0 g leucine per 25-30 gram protein at multiple meals for elderly and more for young adults (where does that leave you midlifer?) Lift weights at least twice weekly for all major muscle groups Perform multiple sets Meet daily sleep needs Avoid under eating (a situation of low energy availability) Walk daily Avoid excessive cardio (Keep cortisol and blood sugar levels in control) Connect with Debra Atkinson: Website: On Social: Facebook: Instagram: or LinkedIn: or Resources: Stronger: Power Plate: (Save with code: Flipping50) Blood Glucose Monitor: HIIT: Other Episodes You Might Like: Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well How Much Protein Do You Need After 50: Weight Gain in Perimenopause and Menopause 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx /episode/index/show/welluafter50/id/30575538

Live Longer Regardless of Your Biological Age with Kara Fitzgerald 03/26/2024

Live Longer Regardless of Your Biological Age with Kara Fitzgerald Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. Questions We Answer in This Episode: What prompted you to write this book (Younger You: Reduce Your Bio Age and Live Longer, Better? [00:03:36] What is DNA Methylation? [00:09:19] Why should you include mushrooms in your diet? [00:14:15] Which is more advantageous when it comes to biological age? Plant-based or animal-based products? [00:16:44] Talk to me a little bit about exercise. So what did you find was key? [00:23:38] How important is joy? [00:26:59] That period of time you were going through a really hard time. Is there any equivalent to that with resilience in life? [00:31:29] Connect with Dr. Kara Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here On Social: On Social: Facebook: Instagram: LinkedIn: Twitter: Other Episodes You Might Like: The ABCs of Metabolic Mastery for Midlife Women What Are the Real Secrets to Longevity? Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well Resources Resources: YOUNGER YOU: /episode/index/show/welluafter50/id/30527018

Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout 03/22/2024

Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. It’s going to take more effort to win this tango. During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors. Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage. This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results. There are two things that stimulate muscle protein synthesis in menopause: -Adequate protein intake on a per meal basis -Adequate mechanical stress to the muscles (resistance training) That decreased muscle protein synthesis results in an increased need for protein (quality protein) Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats. Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life. But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality. In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual. Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses. HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider. I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods. Good News About MPS in Menopause A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat. You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend. And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some. The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men. Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams. While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Gain Muscle in Spite of Anabolic Resistance According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial. Summary of Muscle Protein Synthesis in Menopause: At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training. Resources: Power Plate with the Flipping 50 community code: Flipping50 STRONGER Tone & Define: Other Episodes You Might Like: 3 Steps to Gain Lean Muscle in Menopause It’s Not Just About How Much Protein | Menopause Fitness References: /episode/index/show/welluafter50/id/30194398

Restore Hormones to Factory Settings? More Science for bHRT 03/19/2024

Restore Hormones to Factory Settings? More Science for bHRT Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT. Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement. In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get. In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode. My Guest: Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.” Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center. Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain. Questions We Answer in This Episode: What’s the longest documented use to date of bHRT? What is some of the best research – documentation of the effects of bHRT on women who’ve taken them for decades vs have not on bone, muscle, brain health? Tell us about the research cited in your upcoming book “Restore” as they relate to women a BHRT seeking to restore her hormones. Connect with Greg: Website: On Social: Facebook: Instagram: LinkedIn: YouTube: Resources: Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024. Additional Books: Nobody Wants You Healthy – Mark Richards Estrogen Matters – Avrum Bluming, Carol Tavris Obesity Code – Dr. Jason Fung Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why What Women Need to Know about Hormone Replacement Therapy Your Hormones and Heart Health /episode/index/show/welluafter50/id/29895218

10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health 03/15/2024

10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health Picture the headline: Resistance training revolutionizes menopause health. It’s that simple. It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates. With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you. Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results. This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause. Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life Before we dig in, in the rhythmic play off the children’s story book, “When you Give a Mouse a Cookie”… When you give a woman a weight… (or when you pick one up yourself) You: Enhance her strength Improve her fat free mass Reduce her total fat Reduce that deadly visceral belly fat Support overall hormone balance Alleviate symptoms of anxiety and depression Enhance her sleep Improve skin health Increase bone density Enhance Gait and Stability Women who lift, lift the world. Theirs and the world at large. How Resistance Training Revolutionizes Menopause Health 1. Enhance muscle strength – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength. 2. Improve fat-free mass, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging. 3. Support total fat mass reduction, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.” 4. Reduce Visceral Fat. Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times weekly RE. The impact was observed to be significant across both obese and non-obese individuals, as well as across different age groups, indicating its broad applicability for fat reduction during menopause. 5. Support hormone balance.For pre- and post-menopausal women’s unique physiological needs, muscle is essentially an endocrine organ. You will support more optimal insulin levels, decreasing the need for it and therefore decreasing fat storage. You will experience less negative impact of cortisol compared to cardio. You’ll also boost natural testosterone levels, pick up where estrogen levels dropped in menopause, and so much more. 5 More Ways Resistance Training Revolutionizes Menopause Health 6. Alleviate symptoms of depression and anxiety by releasing endorphins and improving mood. Similar to the way that there are reduced negative effects of stress with brief periods of rest between sets allow those sensations to normalize a bit before being increased again with the next set, resistance exercise can provide optimal mini exposure to elevated heart rate for anxiety, without negatively tipping the scale, which helps enhance resilience. Enhance Gait Speed and Stability. By improving muscle strength and mass, resistance training can contribute to better balance, gait speed, and overall mobility. Gait speed is directly related to longevity with a minimum speed of 3.0 set for determining a good baseline. Walking speeds of 3.3. Or greater are associated with greater bone density benefit through ground forces than slower speeds. Gait speed typically slows with instability or fear of falling. Stronger muscles support joints and can prevent falls, which is crucial as bone fragility increases with age. This was a repetition range of 8-15 with an average of 60s rest between 2 or 3 sets. Changes were improved with as little as 6 weeks of twice weekly RE. 7. Improve Skin Health by improving circulation and potentially boosting collagen production. Resistance training has a more positive impact on thickening the skin dermis, counteracting the thinning of skin from loss of collagen fibers with age. 8. Increase Bone Density. Both research and anecdotal evidence from our own Flipping 50 community provides evidence that reversal of bone loss is possible through RE. Resistance training places stress on the bones, stimulating bone formation and increasing bone density. This is particularly beneficial during menopause, a period when women are at increased risk for osteoporosis due to declining estrogen levels. Once thought to be the best exercise, the collective approach now includes high impact exercise, yoga and other weight bearing time daily, as well as resistance training. For those unable to lift heavy, tools like weighted vests and whole body vibration (Power Plate is my choice- ). 9. Enhance sleep quality, aiding in better rest and recovery, as well as overcoming the insomnia that can occur during menopause. A study conducted by researchers at Iowa State University and presented at AHA Conference in March 2022, found resistance training helped reduce time to fall asleep and also increased sleep time more than aerobic exercise among exercisers who did 3x a week resistance training Resistance Training Studies and Menopause Health Among the studies there are a lot of variables. Some smaller, some vast reviews of literature as mentioned with over 5000 women, and variations of 2 or 3 times weekly, 3 or 4 sets, the percent of 1 RM to muscle fatigue did vary as it almost always does when looking at a large body of knowledge. What does come out clearly though is: Multiple sets each session 6-8 sets for each muscle per week Higher intensity (heavier with fewer repetitions improved results over low intensity light- with more reps) Post menopausal women don’t respond as well with less stimulus and require more volume from multiple sets x heavier weight and potentially greater frequency of HIIT or high intensity Because of the increased anabolic resistance women experience in post menopause (older) they will require more protein to achieve the same muscle protein synthesis Even if the goal is to go heavy for optimal bone density, all exercisers should start with higher repetitions and lighter weights with emphasis on good form. Based on a simple principle of fitness: progressive overload. While a low load more frequently might be a logical way to begin and build a foundation of connective tissue health and train the brain so to speak. This neural component can’t be rushed by heavy weight. It will take the time it takes – about 6-8 weeks of a program. A time when proper form and body mechanics is very important. Yet for women crushed by time, fitting it in, twice weekly can be a bigger advantage and allow for functional workouts, like body weight yoga sessions between without undue fatigue or adrenal stress. Are you lifting? If you or a woman you know needs to begin, share this with her. For an online solution that’s been built for and helped women in menopause for a decade, join the STRONGER Tone & Define 12-week program. Resources: Power Plate with the Flipping 50 community code: Flipping50 STRONGER Tone & Define: Other Episodes You Might Like: What Are the Real Secrets to Longevity? Power Plate Benefits | Prior Skeptic to a Believer References: Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy, 44, 240-251. Isenmann, E., Kaluza, D., Havers, T. et al. Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. BMC Women’s Health 23, 526 (2023). Kang S, Park IB, Lim S-T. Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial. Sustainability. 2020; 12(20):8413. Keating CJ, Cabrera-Linares JC, Párraga-Montilla JA, Latorre-Román PA, Del Castillo RM, García-Pinillos F. Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2021 Feb 11;18(4):1759. doi: 10.3390/ijerph18041759. PMID: 33670281; PMCID: PMC7918150. Nilsson S, Hammar M, West J, Borga M, Thorell S, Spetz Holm AC. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas. 2023 Oct;176:107794. doi: 10.1016/j.maturitas.2023.107794. Epub 2023 Jul 6. PMID: 37421844. Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068. /episode/index/show/welluafter50/id/30193763

Weight Gain in Perimenopause and Menopause 03/12/2024

Weight Gain in Perimenopause and Menopause It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should. My guest today is an MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short. My Guest: Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food. Questions We Answer in This Episode: Why do women so often gain weight with perimenopause and menopause? Are there hormonal factors? Are there cultural factors in play here too? What’s dangerous about menopause belly fat? Many women describe that the methods they used in the past don’t work anymore. Why is that? What about eat less and move more? How do you find people most easily lose weight at midlife? Many women feel stuck with their weight gain starting at midlife. What would you tell them? Many people are so hard on themselves about their weight–is this a good motivator? What else gets in the way of people losing weight at midlife? Connect with Heather: Website: On Social: Facebook: Instagram: LinkedIn: Podcast: YouTube: Resources: Exercise Planning Guide Home Gym Other Episodes You Might Like: How to Boost Your Metabolism in Midlife the Non-Dieting Way Easy Healthy Habits Start Here: Effortless Kitchen Hacks /episode/index/show/welluafter50/id/29894598

Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well 03/08/2024

Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there. In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause. Exercising too much without results? Try a reset. The 5 Day Flip is free. Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake. Living too long or too often in LEA will negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses. LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and like constipation and diarrhea. How do you know if you have low energy availability in menopause? Here’s a simple equation for figuring EA. EA = (EI − EEE)/FFM Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg) Suggestions are for total to be 45 calorie/kilogram ffm Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days. Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked. Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day. It’s easier than you think to check for Low Energy Availability: Use that average total calories. Subtract your daily caloric expenditure from exercise. Divide that number by your fat free mass in kilograms. (remember kilograms is weight in pounds divided by 2.2) Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight. So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm 101.4 divided by 2.2 = 46.2 kg ffm If average daily calories consumed 2100 kcals. Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals) 2100- 400= 1700 kcals divided by 46.2= 36.7 So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more. Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in. Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game. RESEARCH: Resources: Other Experts who discuss this that you might also find interesting: Dr. Stacy Sims (doctor of science) Steph Gadreau Betty Rocker Other Episodes You Might Like: How to Be Confident Now with Betty Rocker | #508 More Strength, Less Cardio in Menopause & Beyond /episode/index/show/welluafter50/id/30193598

The ABCs of Metabolic Mastery for Midlife Women 03/05/2024

Meet the Team Flipping 50 Behind the Scenes 03/01/2024

Meet the Team Flipping 50 Behind the Scenes This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it. I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact). Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them. Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way. I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to. Meet the Flipping 50 Team! To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine. I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to. Resources: Want the Top 10 episodes in a specific category? https://www.flippingfifty.com/podcast AnnMarie Skincare: https://www.flippingfifty.com/skincare Other Episodes You Might Like: Choose your top 10 List here: She Means Fitness Business podcast – https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Tim Ferriss – https://tim.blog/podcast/ No Such Thing As a Fish – https://www.nosuchthingasafish.com/ RadioLab – https://radiolab.org/podcast Matthew Ferry – https://matthewferry.com/home She Means Fitness Business Podcast: Show Notes site: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Itunes- Apple: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575 Spotify: iHeart Radio: /episode/index/show/welluafter50/id/30132308

Mothers and Daughters Hormones and Health Literacy 02/27/2024

Mothers and Daughters Hormones and Health Literacy This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s Are You There God, It’s Me Margaret?, Flow and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti. My Guests: Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy. Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch. Questions We Answer in This Episode: How to navigate rollercoaster symptoms during perimenopause? How to optimize hormones naturally and relieves symptoms like weight gain, sleep issues like anxiety, irregular/missing periods, vaginal dryness / skin issues, headaches, fatigue, etc? How to manage health scares and traumatic experiences as a family? How to support teens in understanding how to track their cycles and symptoms at pivotal times in their cycle? Connect with Jess and Candace: Website: On Social: Instagram: Resources: Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: Books: Are You There God, It’s Me Margaret? by Judy Blume In the Flo by Alissa Vitti Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones It Takes MORE Than Hormones To Fix Your Hormones A Hormone Therapy Roadmap: What, When & Why /episode/index/show/welluafter50/id/29886673

Why & How the Flipping 50 Show Started a Decade Ago 02/23/2024

Why & How the Flipping 50 Show Started a Decade Ago Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started. Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing. It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed. I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s. That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40. That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said, “If I’m not where I need to be and have to, I’ll sell my house.” Not so confidently, I was selling my house. I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago. During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes. Life was tough. But then – I’d love to say I worked harder, got help and it all got better. Well folks that’s not how it happened. Life got harder. And I learned a lot of lessons. In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, “Going to a wedding?” It took everything I had just then which was not a lot not to say, “No bitch, you had a 50/50 chance and you blew it. They’re burying their dad.” My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility. Life was hard before Bill. But after, my eyes were open about hard. Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size. I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone. This was the first 4 years of my start of a new life. Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school. I’ve become a better human because of hard. It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising hours a day and fasting to disguise a terrible habit of eating too little… is going to keep you stuck. I established Flipping 50 for the women who feel like no one gets them, and that trainers seem to think they must be cheating if they aren’t getting results. For those who think they should be tired, sore and stiff or it isn’t working. Who think if you feel miserable you’ll finally get to a place you feel good. My job is to point out the science that these things are wrong. To put into practical terms what the missing part is for women in midlife. No one was talking about menopause fitness in 2013 when I began this journey. And what i used to teach in the 80s and the mid 90s even about osteoporosis has changed. Yet, if it’s online you may read something and still now be conflicted. It’s my self-prescribed job description to clean that mess up and give you clarity about why we thought that then and what we know now. Not just to tell you the rules have changed. It’s my job to help you hear from people whose ideas oppose mine or sway me to change my limited thinking. It’s not about being right. Sometimes it’s about delivering information that might be inconclusive so that you can decide for yourself. Others, it’s sharing new information and either asking questions about the validity of the science or its application to you. When you tune in, you’ll hear interviews usually reserved for Tuesdays and most often a solo episode on Fridays, answering questions or following up with an idea or science that’s new on the scene. When for instance our community is confused about “Zone 2” training, or conflicted on fasting + exercise in a fed state, I’ll be talking about these things. Mostly, I’ll be talking about these things with the lens focused on women in midlife and studies featuring women just like you. You’re not a man, a mouse, or a young woman – not even younger you. I also ask that you think big. Rather than criticize, get curious. Why was it said that way? How could it have triggered you? And believe that one woman doing lifts us all up, it’s called collaboration and if you haven’t gotten the memo, we’re lifting each other up now. When I was a year into building this online business of mine that Flipping 50 Show became a part of I realized something. Resources: Tedx Talk: 5 Day Flip: Flipping 50 Insiders Facebook Group: Other Episodes You Might Like: Choose your top 10 List here: /episode/index/show/welluafter50/id/29990303

Sexual Wellness AMA with Women's Sexual Health Expert Lyndsey Harper 02/20/2024

Sexual Wellness AMA with Women's Sexual Health Expert Lyndsey Harper In midlife sex is not over! Sexual health expert, Dr Lyndsey Harper joins me in this episode. The questions that are top of mind even if not tip of tongue are what we’re tackling today. Here’s how I know. In opening applications for the Flipping 50 TV shows the questions about libido were so prevalent that I gave in and episode 3 was about how to modify exercise to help, or at the least not sabotage your libido. We have a little library of episodes for you if sexual health questions are top of mind for you too and we’ll link to those in the show notes. My Guest: Dr. Lyndsey Harper is a Board Certified Ob/Gyn, Associate Professor of Ob/Gyn for Texas A&M COM, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, a women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions. She has been named Forbes Top 53 Women Disrupting Healthcare, People Newspapers’ 20 Under 40, a Top Innovator in North Texas for 2020 and a DBJ Top Woman in Tech. Questions We Answer in This Episode: If you lose your libido during menopause is it gone for good? Even with HRT? What treatments are there for vaginal atrophy post menopause? Meno has kinda made the Big O a small o. How can I fix that? The Big O was always toe-curling and several minutes of luscious spasms and an hour of ooey gooey oxytocin, but now not so much. Is there a natural alternative to Estradiol vaginal cream used to help prevent UTI’s? Can regular use of antihistamine (h1, Claritin &h2, Pepcid) affect libido & cause fatigue? Taking for MCAS currently. What can I do for painful intercourse? Tried KY jelly and the like but the pain is excruciating. How to prevent UTI’s (beyond the basics)? I have started using D-Manose, a women’s probiotic which seems to help but wondering if there are any other suggestions. Any recommendations for keeping things fulfilling if spouse has ED? Can estradiol vaginal cream or estrogen HRT cause bleeding for those with fibroids and a thin endometrial membrane? Libido. Even though I’m on HRT it’s virtually non-existent. Difficult when your partner’s libido stays healthy. What can I do about this? What are the best exercises for tightening up the pelvic floor muscles please? The info out there can seem confusing as to which exercises actually work the best. Do the toning balls that are inserted? What is more effective than basic kegels? Connect with Dr. Lyndsey: Website: On Social: Instagram: LinkedIn: TikTok: Resources: C60 Purple Power Get Your Libido Back: Episode 3 Other Episodes You Might Like: What you really want to know about “urinary leakage” (Part I) What you really want to know about “urinary leakage” Part II Sex Dysfunction in the City Just Like That /episode/index/show/welluafter50/id/29809553

What Are the Real Secrets to Longevity? 02/18/2024

What Are the Real Secrets to Longevity? Want the real secrets to longevity so you can love it not just last it? This is it. My guest has a voice so buttery you’ll find so easy to listen to and so excited that you’re going to get excited too. You’ll hear how he fell into longevity science. He shares a wealth of resources (books) about longevity and what it means today. The real secrets to longevity are less secrets and far more science. We know so much that we don’t put to use yet. We can do so much better if we want to. If you’re ready to take a look, here’s how. My Guest: Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, and pain-free lives one dose at a time. Questions We Answer in This Episode: When did you first become interested in longevity? What are some of your personal lifestyle habits adopted for enhancing your healthspan? How do you see longevity and biohacking being intertwined Where did the comedy come into play? (were you the jokester in junior high who never grew up or was comedy something that bloomed later?) Why did you decide to put together a longevity summit? Who were the biggest names and what did they have to say about longevity What were some of the biggest surprises from the longevity summit? Connect with Chris: Website: Uncovering the Secrets to Longevity summit On Social: Instagram: Facebook: X: Resources: Secrets to Longevity summit Danger Coffee: Code: Flipping50 Books We Mention: David Sinclair – Lifespan why we age and why we don’t have to Peter Attia – Outlive Matthew Walker – Why We Sleep Live Longer and Better – Chris Burres Other Episodes You Might Like: Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin Whole Body Vibration for Longevity in Women 40+ Testing Your Longevity: Older or Bolder /episode/index/show/welluafter50/id/29823198

Community Member SpotLight: Rotator Cuff Injury Solutions 02/16/2024

Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx 02/13/2024

Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx In this episode discussing the midlife exercise rx I host Dr Kathleen Jordan as we discuss from a Medical Exercise Specialist and a physician the mash up of menopause symptoms and exercise solutions to mitigate and amplify good health now and for decades ahead. In case you’re curious, I have a couple stats. Nearly 50% of medical schools offer any training in exercise physiology. And 0% of these require it. At least 80% of physicians don’t feel comfortable recommending exercise. When a doctor recommends exercise they’re often helping you get moving at all. The suggestion to walk or do Pilates can be helpful. The match to your highest priorities comes from direct knowledge of the physiology of exercise + the physiology of menopause for the ideal midlife exercise Rx for you. Right now. Because it most certainly can change. My Guest: Dr. Kathleen Jordan. Described as a proponent of digital health and solving access issues, Dr. Kathleen Jordan has consistently leveraged innovative technology in patient care. After scaling her own medical practice, she became Chief Medical Officer at Dignity Health, then shifted to leadership roles at women’s healthcare startups. She was Chief Medical Officer at Tia, focused on young women, prior to joining Midi Health. Her career highlights include: establishing telehealth services at Dignity Health; attaining the Health Equity Leadership Certification for the hospital and its programs; establishing a new trans health program in San Francisco for which she was awarded the Leadership in Innovation Award; helping Tia grow from one site to a multistate organization with leading healthcare system partnerships. She joined Midi with the goal of helping all women in midlife feel better and live stronger, longer. Her expertise has been tapped by The Washington Post, CNN, Yahoo News, and many other media outlets. She is a graduate of the UCLA School of Medicine and Stanford University. Questions We Answer in This Episode: What fitness and workout recommendations do you have for a woman navigating menopause and/or perimenopause? What do you see are some common misunderstandings or mistakes women make in trying to maintain fitness over 50? A patient is in your office or on a telemedicine call, what’s the source of confusion or most common complaints? What do you believe to be the most important dietary considerations to further benefit a fitness routine during menopause? (and let’s be clear- are these not important for women who aren’t exercising?) Some women don’t recognize they have entered perimenopause.. What are some of the lesser known or often overlooked symptoms? What do you see as a physician are some of the special exercise challenges of women in midlife hormonal transition? What are your thoughts about semiglutides like Ozempic? Connect with Dr. Kathleen: Website: On Social: Facebook: Instagram: LinkedIn: Resources: Menopause and the Loss of Skeletal Muscle Mass in Women Importance of Strength Training for the Midlife Woman | #516 Other Episodes You Might Like: 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453 /episode/index/show/welluafter50/id/29717018

Fat Burning Exercise Boost or Not? The Downside of Coffee 02/09/2024

Fat Burning Exercise Boost or Not? The Downside of Coffee The downside of coffee for many is the gut devastation. For others, if we’re talking caffeinated, not decaf, it’s the jitters. Some women rely on it for pooping. (That’s not good by the way. We may want to restore your factory settings, because you never needed this as a child, right?) Your DNA may determine how well you metabolize caffeine but so can presence of other stressors, whether you have eaten or not, and medications. Caffeine may temporarily raise metabolism, boost workout intensity and fat burning. But for those of us most likely to send up a cheer, it may not be us. The caffeine kick is only really supportive for those that don’t regularly consume large quantities of caffeine (>300mg/day). When I was in high school, I rarely drank soda. I just didn’t. I wasn’t “not drink pop.” It just wasn’t a staple at my house unless someone had the stomach flu. I’m not sure at this point how effective 7-Up was but that’s when we most often drank pop. Or with a popcorn at the movies. So when I first went out with a guy I’d been serious about for 5 years and we hung out with others at a pizza joint, and I had a Diet Pepsi without a second thought, I was up all night. The 9pm soda was not a wise move. When I told the guy, he was like, “I was hoping that was because of me.” Maybe I should have played my cards differently, because although the guy was great, that sleepless night was most definitely the caffeine. The next year at college I was introduced to soda regularly for the stay-up-all-night and don’t drink your calories benefit. The summer after that I was introduced to coffee by my brother and sister-in-law and diet cokes in the afternoon. I thought I’d discovered the secret to thin Southern women: they weren’t fit, they were dehydrated since they seemed to drink Diet Coke like it was water. Throughout college and grad school, getting up to teach 6am classes or getting energy up again to teach 4:30 classes, I relied on Diet Coke way too much. To study before my 6am start and to teach another class at 4:30 or 5:30pm, I was relying on it. It’s about then that the caffeine stopped helping me. I didn’t just reach for a can before a class. I reached for two. You might guess what happened next. My gut was a hot mess. And though I didn’t know at the time, artificial sweeteners in diet sodas are 400x as sweet as sugar and still can trigger blood sugar spikes. I was unintentionally a hypocrite teaching health and fitness and living kind of a junk food life with 24-packs of soda a part of my weekly grocery list. My Coffee Drinking Start Then, when it wasn’t my Diet Coke, it was coffee I was introduced to during my first summer of college. That substitute was unfortunately a concoction of chemicals, bad oils and artificial sweeteners or sugar or both. But from that point on I don’t think I’ve had many mornings in my life without caffeine. Fast forward decades. I began offering DNA testing for clients who really wanted to deep dive into their genetic predisposition for disease, identify how they can exercise and eat most optimally and have the optimal expression of their genetics by changing daily habits. I never share something I haven’t used first. So, in addition to information like I do better to include a higher percent of endurance training than others, I do well with a slightly higher carb count, and I’m predisposed for obesity, I also learned I metabolize caffeine quickly. A coffee-drinking girl likes that! But, it doesn’t mean it doesn’t or can’t spike a mid-life woman’s blood sugar or wreak havoc with her gut. If you regularly have more than 300 mg caffeine a day more isn’t going to give you an ergogenic aid nor will what you’re having already. Your body has adapted. Is it better to have that prior to exercise? Possibly, so you can metabolize it. For some though it makes you jittery or negatively impact your blood sugar during exercise. If you tolerate caffeine, don’t have much regularly or have it infrequently within 30 minutes of exercise, it can boost fat burning. It enhances fatty acid release. But… this is the downside of coffee 58% of coffee contains mycotoxins. These nasty compounds grow from mold on beans in various stages of production. Mycotoxins can lead to, among other things, common symptoms of menopause (so be hard to sort): Brain fog Food sensitivities Gut issues not previously there Unexplained weight gain Mood disorders So, it’s one reason I made the switch to Danger Coffee. This is another. Minerals. When a habit you already have can get an upgrade and first, no longer give you gut issues and make you feel guilty about it, and also ADDS minerals to your body, then its double good. Most of us – 70% – are deficient in minerals – actually 70-80% deficient in some. Important things in small amounts make the body run well. Dave Asprey has taken the opportunity to make a habit we already enjoy and load it with minerals good for us (while also removing risk of mold – bad for us). Is Coffee Good or Bad For You? So when the age-old question, is coffee good or bad for you comes up, the answer is, it depends. What kind are you drinking? Consider this. If you’re using coffee as an ergogenic aid, or one to help you get through a few more hours of fasting, you’re doing both for health right? You want better exercise results. You want longevity benefits of fasting. So why would you add a coffee that may have mold or isn’t tested and openly talking about these issues? So many things we do daily – like exercise, stress, over-the-counter medications, Rx, conditions or conditions/disease – deplete our minerals. Soil is depleted and so then the plants and animals that feed off plants are lower in mineral content. So even with a healthy diet, we likely can’t consume all the minerals we need in food alone. Making the most of what you do consume is important. Two of the compounds in Danger Coffee actually benefit the gut. This has been a game changer for me. If you’ve listened for a while you know most mornings for 3 years now, I’ve started with matcha. Like almost entirely kicked coffee to the curb. Til now. The reason was twofold: gut health and cortisol. My gut feels good on Danger. I still am a matcha fan and yet, I’ll decide what to drink now based on how I feel and what I’m doing in the morning. I’ve got options. The Last Downside of Coffee If you’ve got adrenal fatigue and you’re relying on it, giving it up can be one of the ways to accelerate healing. Your cortisol levels rise, so too does blood sugar. Now, we’re all doing that to some extent. You may be in a position to tolerate it. Cortisol is used as energy for exercise. Thus, if you’re using it strategically, and not abusing it, this can work. If you’re coasting til noon on coffee (through a period of time I find most women in our community do well to break a fast and get a high dose of protein in)… You could also be inhibiting your thyroid, the master metabolism gland. Some women can absolutely tolerate it. During phases of your life you potentially could. What we each have to assess is whether it’s working right now or now. One thing is for sure, if you drink it, do so consciously deciding on the type and timing. Resources: Danger Coffee: Code: Flipping50 Matcha: 5 Day Flip: Other Episodes You Might Like: Is My Coffee Habit Making Me Fat? | Women in Menopause What Is BioHacking? | Women’s Health /episode/index/show/welluafter50/id/29714278

Getting Out There After 40 Stop Holding Back! 02/06/2024

Do You Need a Detox and If So, How? 02/02/2024

Do You Need a Detox and If So, How? Whether it is the beginning of the year or a new season or you’re listening later to this episode, cleanses and detoxes are prevalent topics. Do you need a detox? I may have answered that very differently 10 years ago. This episode follows two recent episodes on detox and answers some of the questions from our community about what it is why it might be needed and it’s not what you think. But once you know something you can’t go back. In the last two years, I’ve done 3 liver detoxes. I have a recent episode on biohacking, and admit I have disliked the word hacking forever. Yet, many of us are biohacking as we gain insight into the what and why of the body. We didn’t label it. We do elimination diets, we sauna, steam, sweat, and those all help us naturally detox. But does the body need a detox boost from time to time? And if so why? Why am I answering this question? Because when a woman asks, why am I gaining weight when I’m doing everything right? Or someone asks why they can’t lose weight… I’ve had to have an explanation for that. While the After 50 Fitness Formula and Flipping 50 methodologies taken from science can support an updated version of “healthy for you” that replaces healthy for all, there are stubborn cases. I’ve witnessed them for 40 years. And would say, I’ve had to solve my own mysteries along the way- this last 5 years more than ever. Many fitness pros do and it’s what leads them to the Questions We Answer in This Episode: What is detox? Do you need a detox? What could interfere with natural detox? How can we support our natural body detox processes? What is a detox experience like? Is there a difference between a cleanse and a detox? What is Detox? A process of clearing toxins out of the body. The body does it well automatically. Except at a tipping point. Tipping points are one cause of cancer. Combine genetics, and don’t blame your parents – we all have potential cancerous cells within us but they don’t all express – with two other factors.. The saying goes, genetics may load the gun but lifestyle habits pull the trigger. And the environment is the third. So consider this, maybe genetically you’re more predisposed. Your environment is contaminated, because say you live in a location where air quality or water quality is loaded with heavy metals and weren’t aware of it. And let’s say in effort to do the right thing you clean within an inch of your life and always have. But if this was true before toxin-free products were even discussed and you’ve used all kinds of products promoted to kill germs, eliminate odors, sanitize your kitchen where you eat, the bathtub where you and your family bathe. This could be enough to reach a tipping point. When families endure cancer, they begin to learn this. Often before that, we ignore or figure that it’s just someone trying to sell us a product or service. We collectively ridicule something that we aren’t ready to accept. If it’s too far from beliefs we’ve always had, it feels threatening. That’s often the human reaction to something. Judgment. Skepticism. To anything that makes us uncomfortable with knowledge we thought we had, about habits we thought were good. When those are challenged we first get defensive. Curiosity isn’t unfortunately our first response. But the heavy metals in your fillings, from tuna or other fish high in mercury, in drinking water; chemicals in cleaning products, hair and body products, things we’ve thought were good like fluoride in drinking water… and the BPA in plastics we all not only ate food or drank from but often also microwaved food in and stored it for days in the refrigerator. That’s just the tip of the iceberg. Toxins make fat loss hard and are hormone disruptors. What Could Interfere with Natural Detox? Your body can deal with toxins. But one way is removing them from your bloodstream and storing them in fat. That makes fat loss hard as the body is reluctant to release these stored toxins. One reason the process gets interrupted is the combined overload mentioned above and too few ways to eliminate toxins. If you’re not regularly sweating, during exercise, and also in sauna (preferably infrared sauna), or pooping daily at least once, supporting yourself by drinking purified water and including plenty of fiber in your diet, natural detoxification is limited. If you continue exposure to processed foods, sweeteners, polluted water or air, or have a mouthful of old amalgams, you’re making it harder to detox. Even eating what seem to be healthy foods, that aren’t for you, can contribute to this disrupted detoxification because your body isn’t processing them well. I didn’t understand the mechanism behind this and if you have a queasy stomach, you may want to turn this off. I’ve vomited directly onto my laptop keyboard while drinking a really poor coffee choice. You may wonder why I talk about clean sources of matcha and coffee ? It matters. Even if you’re getting away with it, doesn’t mean there isn’t damage being done. If you have 95% of everything well, missing a step may not be a problem here and there. But when your body becomes loaded down, even with those of us that live health-consciously, your body will rebel somehow. I put together a list of things I did last year, and among them: 182 gallons of drinking water 109 Epsom salt baths 730 mugs of matcha 500+ showers Considering that, first and foremost, what if my drinking water or tap water is contaminated? Fluoride, chlorine, or I was drinking out of plastics, soaking in water regularly? What if I wasn’t careful of my matcha and was drinking mold and heavy metal-laden green tea? I’m doing those things every single day. BTW: I choose PIQUE and you should too! If you’re a coffee drinker – I do recently more too – because I’m drinking a coffee designed to NOT have mold(common) and infused with minerals and electrolytes. . I also had a water filter system installed for the entire house and for drinking water. It took three times for me to roast a pan of veggies, eat them and almost immediately, get nauseous and throw up to put the clues together. It was the food for sure, specifically sulfurous foods. That I ate often: broccoli, brussels sprouts, cabbage, cauliflower, onions and garlic. Just to name a few that I eat often in copious amounts. Now, sulfur can be good for the body, but if something else is off, it can trigger the issues like I’ve described. It’s not about eliminating those foods 100% all the time. It’s about fixing the root cause of the problem. Why Would You Need a Detox? Here’s what I find is the kicker; signs you may need a detox mimic many signs of menopause: Weight gain Inability to lose weight Bloating, constipation, diarrhea Puffiness Lethargy and fatigue Insomnia Elevated Cholesterol Water retention Headaches Skin rashes, acne Moodiness Unstable blood sugar or insulin resistance So it’s not a coincidence. At a time when your hormones change, you tolerate things less well. Your body has the hormetic stress of the phase of life you’re in, and possibly can’t work as hard to process all the toxins from your past and present as well. How can we support our natural detox processes? – Podcast Episode First and foremost, start exercising regularly if you’re not already. Exercise moves everything so your circulation, respiration, digestion are all enhanced. You’ll sweat, expire and eliminate toxins better. The lymphatic system is a part of that and you’ll hear more about that in the podcast on natural detox with exercise. Natural detox occurs with the liver first every day. It filters everything. But if it’s on overload as from above it can’t do the job. There’s three ways to lighten the load. First, reduce exposure to toxins. Second, reduce the load on the body. Third, support the key ways toxins are eliminated: pee, poop, sweat. If you wanted to do a natural 3 day detox you could: Upgrade all the products you use on a daily and weekly basis. Perfumes and fragrance in lotions and shampoos are toxic, so look everywhere. Eliminate foods you know are toxic for you – processed foods, those with preservatives/additives, use organic, alcohol and sugar. Eat lighter with soups and smoothies or cooked veggies to reduce digestive stress. Consider intermittent fasting for a longer period of time. Move but don’t do strenuous or long intense exercise during this time. Get lots of rest. Drink lots of pure filtered water, increase your fiber intake, move regularly, or sauna. My detox experience? In order to support detox for something specific like mold exposure – I used glutathione and Charcoal. In order to do a liver cleanse I took supplements with scalar frequency and those that helped me intermittent fast with some boosted benefits for the body’s own rejuvenation. Inside the Flipping 50 membership, we regularly do a self-directed kickstart. This is just a very simple elimination of food sensitivities, awareness of other toxins in your environment, knowledge of how to support your own system and tracking progress start to end. But sometimes it takes more. I’ve done a I’ve done this three times now and it gets easier each time and I’ve learned so much. Look, I don’t like “cleaning myself out.” But this recent process was so easy compared to previous flushes. I’ll do it again sooner than I have before. She made the final stages so much easier. Perhaps I’m less distracted than I’ve been for a decade too. The entire process was just simpler and smoother. The exposure to amyloid proteins and spike protein that are real for all of us who regularly think of chicken and turkey, not to mention the post-pandemic status whether or not you chose to do a poke. For me, the final cleaning out was no less pleasant but it also was a huge eye opener about what’s going on in my body, why I have felt less than 100%. And for those of you that “do well.” In fact, if you do better than most, it’s all too easy to settle and tell yourself what others are telling you: you do so much, I don’t know how you do it… I know you! But stop… if you don’t feel 100%, you’re not. End of story. Dig for why. In show notes I’ll share how to get access to Sara’s next cleanse. She does them monthly, with a coaching group where she answers questions, a very complete pdf, as well as videos to explain what and exactly how to do the cleanse. If you choose to do it, I’ll support you in any way I can too. I’ll share the other ways I detox every day and week of the year with my coffee, tea, and sauna and inside our member’s area for our members, you’ll be able to search for detox options to DIY or with our other members. Resources: Ascent Liver Cleanse & Liver Flush: My Matcha: My Coffee: CODE: Flipping50 My Sauna: [I have a solo] Other Episodes You Might Like: How Your Exercise Supports Natural Detox To Detox and If So How to Detox: Midlife Woman to Midlife Woman /episode/index/show/welluafter50/id/29703943

Inspiring Stories of Older Athletes North of Forty 01/30/2024

Inspiring Stories of Older Athletes North of Forty Every once in a while inspiring stories come across my desk and I’m so excited to share this episode. Author, Lauren Hurst - who calls herself not an author - wrote a book about older athletes sharing their path and performance.. Some of which will blow you away. I’ll link in this episode to a previous episode with the hosts of the Huntington World Games in St George Utah. We’ve had some amazing examples of athleticism in our lifetime. Yet, too little. We hear of 103 year old runners because there are so few. Yet, we don’t think we’ll be doing that at 103. Many 52 year olds think they are too old to run any more. It’s not necessarily age. And maybe running isn’t or wasn’t even your sport. But something might be. This episode is for anyone who needs to hear it’s never too late. Lauren Hurst is the author of Lauren is a lifelong competitive athlete and independent personal trainer. She has trained clients of all shapes and ability levels from ages 7 to 96, and currently specializes in clients over 60. She holds a BS in Corporate Fitness from Central Connecticut State University. Throughout her athletic career, Lauren has been a competitive tennis player, swimmer, bodybuilder, martial artist, runner, duathlete and triathlete. Questions We Answer in This Episode: You describe yourself as “not an author”, what made you decide to take on this kind of project? Can you share a few of your favorite stories from the book? Having spoken with so many incredible athletes and hearing about their struggles and how they have adapted as they’ve grown older, has this experience changed the way you think about your own competitive and athletic goals? What did you learn that surprised you? What advice would you give someone reading the book (maybe someone who is older and doesn’t think of themselves as athletic!) who’s inspired to get more fit? How can they make that happen for themselves? Connect with Lauren: Website: On Social: Facebook: Instagram: Resources: 5 Day Flip: North of Forty: Inspiring Stories of Older Athletes Other Episodes You Might Like: Tokyo Olympics Lessons on Aging and Strength| Flipping50 #471 The Senior Games | Off The Scale and Onto a Starting Line How to Change the Way You Age | Bolder is Better /episode/index/show/welluafter50/id/29598703

Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin 01/26/2024

Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin You lift the weights, drop the collagen in your coffee and hydrate like it’s your job but still with the toned muscles see loose skin. A female scientist may have the answer for crepey skin. In 2018 I received hundreds of applications for the Flipping50TV show . Popular questions made it to the show. The 18th episode (of the 39 done in 3 seasons) was literally about crepey skin. In the letter it was from a woman who’d experienced significant weight loss, yet her loose skin was an issue. She’s not alone. Even without weight loss, at some moment post menopause when that estrogen needle bonks, almost all women notice a difference. But some seem to have it figured out. Not all women 60 or 65 or 70 have the same skin. So what’s the difference? Lifestyle habits matter. And for secret weapons, this episode shares a relatively new discovery. Tackling the Solution for Crepey Skin In this engaging podcast episode, Dr. Alessandra, the Co-Founder and Chief Scientific Officer of OneSkin, dives deep into the world of skin longevity. A Flipping 50 TV Episode Offers a Solution for Crepey Skin: My Guest: Dr. Alessandra is the Co-Founder and Chief Scientific Officer of OneSkin, a disruptive and fast-growing skin longevity company developing products to address the root causes of aging so that skin functions, feels, and appears younger. The company was founded by a team of 4 female PhD-level longevity scientists with 15+ years of experience in stem cell biology, skin regeneration, aging, and bioinformatics. They started building a skin aging platform to validate products in the market. After they discovered that many anti-aging skincare products are not only ineffective but often accelerate the aging process and compromise skin’s health, they set a screening platform to identify new molecules that could target the root causes of skin aging. Dr. Alessandra led the team that identified the OS-01, the world’s first cosmetic peptide that reverses aging at the molecular level, showed significant improvement in skin health and appearance in 100% of users, according to a third party clinical study. OneSkin has gained recognition from key opinion leaders in longevity science, including foremost authority on biohacking Dave Asprey, world-renowned aging research doctor David Sinclair, and Tony Robbins. They have also been featured in many leading media outlets like CNN, Forbes, LA Weekly, and US Insider. Dr. Alessandra holds a Master’s degree in stem cell biology and a PhD in skin regeneration and tissue engineering from the Federal University of Minas Gerais in Brazil. She led the OneSkin team that discovered a new molecule, OS-01, capable of reducing the skin’s biological age. Dr. Alessandra is also the co-inventor of five patents and has published 20 peer-reviewed papers in scientific journals. Questions We Answer in This Episode: What are the greatest contributors to skin aging – and do they differ from aging in general? You also discovered that certain products on the market targeting women actually accelerate aging – the very ones we’re putting on our skin to help .. every woman listening wants to know if she has something on her bathroom counter that accelerates the aging process! The skin aging science behind OneSkin product results such as improving skin barrier, evenness, elasticity, reducing wrinkles, and ultimately, the skin biological age. What prompted you to move from academia (college, Master’s, PhD, and post-doc) to running a disruptive startup? that aims to be the first to deliver true skin rejuvenation. How did the discovery or development of OS-01 happen? How old are you and how have you personally used the products? Did you first begin to experiment with your own skin? How do you use the products? Connect with Dr. Alessandra: Website: On Social: Facebook: Instagram: YouTube: LinkedIn: Resources: OneSkin: Other Episodes You Might Like: Your Hormones and Skin in Midlife | Interview with TheSpaDr Acne in Menopause? How to Deal with It | Interview with a Skin Expert /episode/index/show/welluafter50/id/29595218

Woman to Woman: How to Get Your Best Sleep in Midlife 01/23/2024

Woman to Woman: How to Get Your Best Sleep in Midlife Time to get your best sleep in midlife (and later)!! You’re going to hear about thought restructuring, placebo effects, and how to improve your days by improving your nights. Does sex before bed improve your sleep? What do you do if you’re waking at 2 or 3 am? Why might you be waking at these times and why does the frequency of wake ups increase? Need Tips on Sleep? My free My Guest: Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life. Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. Questions We Answer in This Episode: What are the most powerful (and free!) sleep tips for women in midlife? What’s the best way to deal with midlife insomnia? Why are more women (vs. men) having problems sleeping in midlife? What’s causing my 3am wake-ups and what can I do about them? How important are morning/evening routines for sleep? How helpful are wearable sleep trackers? Connect with Morgan: Website: On Social: Facebook: Instagram: Other Episodes You Might Like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: 7 Expert SLEEP TIPS for Good Nights and Great Days: Exercise and Sleep in Menopause | Hormone Balancing Tips: /episode/index/show/welluafter50/id/29535818

Whole Body Vibration for Longevity in Women 40+ 01/21/2024

Whole Body Vibration for Longevity in Women 40+ For the ultimate tips on longevity in women 40 and over we’re diving into whole body vibration in this episode with a spokesperson and brand ambassador for Power Plate. Did you know whole body vibration was first used by astronauts to essentially add protection of bones when in space? Did you know the brand I use, Power Plate, has been available for 20 years? My Guest: Caroline Pearce, a former international heptathlete and bobsledder for Great Britain, seamlessly transitioned into a successful career as a TV presenter, reporter, commentator, and event host. Holding a First Class Honors Degree in Sports Science and a Master’s Degree in Nutrition and Exercise Physiology from Loughborough University, she is also a published author and a go-to fitness and nutrition consultant. Currently a leading host and reporter for TNT Sports UK, Caroline presents pre and post-fight shows and interviews on the Ultimate Fighting Championships (UFC) and boxing. She has also served as a host for ESPN, Fox Sports and NBC Sports. As a fitness and health expert with over 15 years of experience, she is an author, produced an award-winning DVD fitness series, and content contributor. She is here because of her 20 years as a master trainer specializing in Power Plate whole body vibration education. Her extensive athletic career includes achievements as a national heptathlon champion and silver medallist in the Long Jump. Caroline represented Great Britain in the European Cup Heptathlon Team and later joined the Great Britain Bobsleigh team competing at the World Championships. As ‘Ice’ on the revival of ‘Gladiators,’ she became a fan-favorite, showcasing her prowess in sports-entertainment. Power Plate - use CODE: Flipping50 Questions We Answer in This Episode: Tell us how old you are? First, how did you go from a long jump medalist to spokesperson for Power Plate? What’s the relationship there? That said, let’s talk about the results and kind of exercise you were doing for rehab that gave you such great results? Any studies that stand out for you- one for me is the activation of the lateral quad at 138% greater rate compared to the same exercise off? Let’s review the Hz and the Amplitude settings and discuss what they mean and why it’s important and related to results. This audience is focused on bone loss prevention or reversing and the research on bone density benefits with WBV/Power Plate have been extremely impressive and hopeful – what protocols are you seeing greatest benefits from? Let’s talk research on weight loss and particularly visceral belly fat, given it’s such a high risk factor for disease and many of our listeners, whether weight is or isn’t an issue are dealing with belly fat, blood sugar issue and insulin resistance as a part of pre-diabetes The reduction in the appearance of cellulite I want to say is not why 95% of my audience would invest in Power Plate, yet no listener is going to object to that extra bonus! Say more about this Let’s talk about benefits for those least active and or for those times inactivity has a reason- injury healing, lymph stimulation What might be common mistakes women may be making with their WBV? Connect with Caroline: Website: On Social: Instagram: Resources: Power Plate: CODE: Flipping50 Other Episodes You Might Like: How Your Exercise Supports Natural Detox /episode/index/show/welluafter50/id/29579118

How Your Exercise Supports Natural Detox 01/19/2024

How Your Exercise Supports Natural Detox Exercise both directly and indirectly influences detox. Exercise increases respiration, circulation and sweat production. Exercise [in the sweet spot] also improves digestion and elimination so the toxins released can be removed. Exercise stimulates the lymphatic system (an integral part of the immune system for removal of metabolic waste and toxins). The Lymphatic system relies on muscular contractions and body vibration to move fluids through the body. Indirectly exercise supports natural detox by being a catalyst. Working out often helps increase water intake, improve nutrition choices and sleep. Are Some Exercises Better at Supporting Detox Than Others? Look, any movement and regularly doing so, even gentle yoga and walking support circulation. If you’re able to exercise more intensely and sweat regularly your circulation is going to benefit more. Be mindful, this isn’t a “more is better” thing. We need to move daily, and as much as more intense exercise will indeed get muscles and heart pumping to greater extent, we also need rest and recovery. But there are movements traditionally suggested for lymphatic drainage and you may wonder why. Here are two: Movement like rebounding which has been found to be good for lymph stimulation. Here’s the mechanism behind it. Rebounding causes the valves in the lymphatic system to open and close simultaneously increasing lymphatic flow by as much as 15% 2-3 minutes once or twice a day with feet staying in contact with surface Lymphatic flow requires 1) muscular contraction from exercise and movement, 2) gravitational pressure, and 3) internal massage to the valves of lymph ducts. Rebounding supplies all three methods of removing waste products from the cells and from the body. The gravitational pull could be provided from many exercises, but with rebounding repeated gravitational pull is provided rapidly over and over with landing. However, there is not a lot of science suggesting that lymphatic drainage is indeed improved by rebounding. A small pilot study of 7 in 2018 seemed positive but with women with lower limb lymphedema. Whole body Vibration Exercise Supports Natural Detox Whole body vibration activates 95% of the muscles in the entire body, creating a full-body circulation and lymphatic flow. This vibration therapy is better than massage because it uses the body’s natural muscle movement to ensure full-body lymphatic drainage. The high levels of muscle contractions you’ll experience on a Whole Body Vibration plate stimulate the lymph to FLUSH toxins by moving the lymphatic system, without more strenuous exercise. Even a short, seemingly light exercise session does this. Lymphedema.net suggests a Hz of 10-30 for lymphatic drainage. Another site suggests 30-50 for optimal muscle stimulation. And 30Hz has been used in bone health studies successfully enhancing bone density. The WBV I use is a . It’s a Medical Device Directive (MDD) Certified Medical device as well as a Class 1c US FDA-registered device. Could Exercise Sabotage Your Detox? Exercise mistakes might limit the positive effects of exercise on detox. Exercise is stress and too much stress will backfire. Exercise causes inflammation. The inflammatory response to exercise supports a body’s resilience – to stress and infection or illness. But if you are already at a tipping point for your body, that additional inflammation may put you over the edge. That is if it’s too much for you at the moment. That doesn’t have to mean you’re attempting a marathon. But if you’re already under stress, trying to maintain the same exercise you do when you’re fully healthy and energetic, could be wrong. Heads Up: There are Critics You’re going to read critics of the concept of lymph drainage. Be prepared! But I think for many of us, lymphatic drainage isn’t the #1 reason for purchasing a whole body vibration tool. Even if lymph drain is a key benefit for you, it may be the bone density that is life saving because it’s as a result of the treatments that were necessary. We all are going to have to continue to filter. References: Effect of 6-month Whole Body Vibration Training on Hip Density, Muscle Strength, and Postural Control in Postmenopausal Women: A Randomized Controlled Pilot Study. Journal of Bone and Mineral Research, 2004 Mar 22:19(3): 352-9. Epub 2003 Dec 22. The Effect of Whole-Body Vibration on Lower Extremity Skin Blood Flow in Normal Subjects. Medical Science Monitor, Vol 13(2) pp. CR71-76, 20071. Cugusi L, Manca A, Serpe R, Romita G, Bergamin M, Cadeddu C, Solla P, Mercuro G; Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. J Sports Med Phys Fitness. 2018 Mar;58(3):287-294. doi: 10.23736/S0022-4707.16.06588-9. Epub 2016 Jul 21. PMID: 27441918. Resources: Join the Cleanse: Power Plate: Code: Flipping50 My Whole Body Vibration: Use Code: FLIPPING50 for a very special offer JUST for Flipping 50 community members. Seeing this Jan 2024? Don’t miss it!! A massage gum PLUS 25% (normally 20% for our community) Other Episodes You Might Like: The Genetics of Metabolism and Weight Loss for Women Over 40 Perfection Detox for the Mindset of Midlife Success Higher Metabolism with Thermogenesis: What’s the Influence of Foods? /episode/index/show/welluafter50/id/29498903

To Detox and If So How to Detox: Midlife Woman to Midlife Woman 01/16/2024

To Detox and If So How to Detox: Midlife Woman to Midlife Woman Wonder how to detox? Or if you even need to? I know my view on this has changed dramatically in the last decade. Once under the belief that our body’s detox naturally enough to do the job, I don’t think that’s the case any more. I think we often need a boost and depending on how clean your lifestyle more or less often. By now you know toxins absorbed by our body because we eat them, breath them, wear them (including fragrances) or have them in our homes or cars… are stored in fat. That makes fat hard to lose. But there’s more to it. Those toxins still do damage and compromise your function. This episode is about how to detox. My Guest: In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show which reaches over 600,000 listeners per month, Sara Banta is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn’t give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. Questions We Answer in This Episode: What are the causes of unexplained weight gain? What are the hidden causes of Insulin Resistance What are the signs of a sluggish liver and how can you repair any liver damage naturally? How are common signs of menopause related to or hinting at a need for detox? How can Detox improve or resolve insulin resistance? How effective will a detox be if you may still be exposing yourself (unintentionally) to toxins? Still have questions on how to detox? Connect with Sara. Connect with Sara: Website: https://sarabantahealth.com On Social: Facebook: Instagram: X: Resources: Accelerated Health Leaky Gut Bundle: Other Episodes You Might Like: Perfection Detox for the Mindset of Midlife Success Higher Metabolism with Thermogenesis: What’s the Influence of Foods? The Genetics of Metabolism and Weight Loss for Women Over 40 /episode/index/show/welluafter50/id/29426588

You Want to Balance Blood Sugar for Belly Fat Reduction 01/12/2024

You Want to Balance Blood Sugar for Belly Fat Reduction If you’ve got a belly fat issue you potentially also have a need to balance blood sugar. In this episode I answer a community member question. Community Member Question: “I am struggling with keeping my blood sugar balanced. I am wearing the CGM and it is showing my blood sugar going below 70 many times during the night and 2-3x during the day. Trying to figure this all out. Balanced meals don’t seem to be doing much to help. Tonight I am having a protein shake with 40 grams of protein and 30 grams of fiber. Hoping this keeps things more steady overnight and I can get some restful sleep. Not asking for medical advice here, just moral support.” SHE IS JUST RECOVERING FROM AN ILLNESS. While there isn’t necessarily wrong with a 70 or lower at night if you feel fine, crashing during the day definitely raises some questions. Clarified with the individual it was that it down (but not numbers given to what) 2-3 times during the day. How to Use a CGM to Balance Blood Sugar Observe first. Change second. Energy, food, activity, stress and sleep all matter. Did you simply record what is “norm” for you right now? What is your stable energy all day level? CGMs may need to be adjusted or recalibrated to you. Don’t let arbitrary numbers dictate what’s true for you. On the other hand if you feel the highs and crashes, then we want adjustments. Are you monitoring your stress levels and your sequence of food? Sequence can change the impact of a meal by 75%. Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise. Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key. A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar. So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference. Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food. Experiment: In the protein shake you had: X protein X carb X fat. What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio. How to Test to Balance Blood Sugar Levels What happens if you have a PLATE of whole food instead? Salmon Carb in legume soup or bean salad (to bump your fiber) Added fiber to reach same. Then try again … same meal in different order.. Carbs last.. What happens? Testing means you change ONE variable at a time. Keep in mind week 1 should be recording what is your usual habit. Week 2 and so on should be consciously testing ONE thing at a time. Other Factors in Monitoring Blood Sugar Balance with CGM Are you taking High doses of Vitamin C? This can create false reports of blood sugar if you’re using some CGMs. Does this feel right? The monitor may not be functioning properly or require some calibration. Did you know we tend to default to having done something wrong! It’s not always us! Resources: My CGM of Choice: Other Episodes You Might Like: Answers to Your CGM Questions: For Non-diabetics 28-Day CGM Experiment: What I Learned This Time Walking Off Weight in Menopause | Controlling Blood Sugar /episode/index/show/welluafter50/id/29406713

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