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!

Where Protein Recommendations for Women Come From? 03/07/2025

Where Protein Recommendations for Women Come From? In this episode we’re diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health’s interest. In case you’ve slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It’s a long hike or two walks to be sure. But in it you’ll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections. Much of what you’ve been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven’t heard about protein is also keeping you from optimal health. The only way to know for sure how you’re affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels. Get the protein support you need with . Plus, use promo code ‘byebye’ to save 15% on items still in stock. Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance. Key Guidelines on Protein Recommendations for Women: Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals. Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect. Daily Protein Intake: For muscle building and maintenance: 1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d) Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg. For improved body composition (in resistance-trained individuals): 3.0 g/kg/day may help reduce fat mass. Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg. Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal. Leucine Content: Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs). Leucine content in proteins: Pea protein: 1.7 g Hydrolyzed beef (Paleo): 2–3 g High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Protein Distribution and Timing: Ideally, protein intake is evenly distributed every 3–4 hours throughout the day. However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown Animal vs. Plant Proteins: Animal proteins provide all EAAs at high levels. Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products. Carbohydrate and Protein Recommendations for Women Endurance Athletes: Ensure adequate carbohydrate intake to enhance performance. Adding protein can reduce muscle damage and aid recovery. Pre & Post Menopausal Women: Protein Timing: Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance. Carbohydrate Needs: Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low: Women: ~30–35 calories per kg of fat-free mass (FFM). Men: ~15 calories per kg FFM. Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day. Risks of Low Carbohydrate Intake: Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass. Your Go-To Action Plan on Protein Recommendations for Women in Midlife Assess Current Intake: Track total calories and protein. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle). Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss. Protein Strategy for Postmenopausal Women: Aim for 1 g protein per lb of body weight. Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise. Track Results: Regularly evaluate the impact on body composition and overall health. Resources: Flipping50 Membership: Protein Products: Other Episodes You Might Like: Why HIIT May Be Failing You (and SIT) How to Exercise with High or Low Cortisol in Menopause: 12 Strength Training Mistakes in Menopause Robbing Your Results: References: Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. /episode/index/show/welluafter50/id/35573670

How to Find a Positive Body Mindset While Menopause Changed Everything 03/04/2025

Why HIIT May Be Failing You 02/28/2025

Why HIIT May Be Failing You HIIT may be failing you for two big reasons. Spoiler alert, here they are: You aren’t actually hormonally in a place you’ll benefit. You are doing them outside a sweet spot that is optimal for results So I’ll quickly address #1 and have a deeper discussion on #2 and what actually is happening during HIIT and why it has the potential to be so good, if you’re ready! Your Glucose Metabolism to Know Why HIIT May Be Failing You The classic form of “all out” HIIT is the Wingate test. After about 3 to 5 minutes of warm-up the subject cycles for 30 seconds at maximum effort against a standardized resistance. Typically four to six Wingate tests are performed separated by 4 minutes of rest, for a total of 2 to 3 minutes of maximal exercise spread over 15 to 30 minutes. This “all out” cycle ergometer form of HIT is also referred to as sprint interval training (SIT). In intense exercise (>80% VO2max), unlike at lesser intensities, glucose is the exclusive muscle fuel. Catecholamine levels rise markedly, causing glucose production to rise seven- to eightfold while glucose utilization is only increased three- to fourfold. In people without diabetes there is a small blood glucose increase during intense exercise that increases further immediately at exhaustion and persists for up to 1 hour. Plasma insulin levels rise, correcting the glucose level and restoring muscle glycogen. This physiological response would be absent in type 1 diabetics. Your Aerobic Endurance to Know Why HIIT May Be Failing You HIIT is effective in improving aerobic endurance. In one study six “all out” SIT sessions over 2 weeks improved the mean cycle endurance time to fatigue while cycling at approximately 80% of pretraining VO2max by 100% (from 26 to 51 minutes). This required a total high-intensity exercise time of only 15 minutes with a total training time commitment of approximately 2.5 hours. In another study, a less intense version of HIIT (6–10 cycling bouts of 30 seconds each at 125% of the power at VO2max with 2 minutes recovery) produced a similar improvement in VO2max after 4 weeks of training, as was seen in the more intense SIT group (three to five “all out” 30-second cycling bouts with 4 minutes of recovery). The less intense HIT required only half the intensity but double the repetitions of the SIT, and may be more practical for the nonathlete. After high-intensity exercise, insulin sensitivity is typically increased, meaning the body may require less insulin to utilize glucose effectively, which could lead to a slight rise in insulin levels during recovery as the body replenishes glycogen stores. The lower the conditioning level the more insulin is likely to be increased. The longer the activity level, the more insulin is likely to be secreted after exercise. If adequate recovery does not occur between intervals there may be a greater elevation in stress hormones. So either … keep the intensity high and the duration extremely short, or make this a longer session with up to 4 minutes between all-out bursts still with a total time of 20 minutes of interval rounds, adding warm up and cool down making it a 30 minute session. References: Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122 Erik A. Richter, Lykke Sylow, Mark Hargreaves; Interactions between insulin and exercise. Biochem J 12 November 2021; 478 (21): 3827–3846. doi: Resources: Flipping50 Membership: Sleep Yourself Skinny: Protein Products: Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: 12 Strength Training Mistakes in Menopause Robbing Your Results: How to Exercise with High or Low Cortisol in Menopause: /episode/index/show/welluafter50/id/35466550

How to Slow Aging and Feel Younger Fast with Epigenetics 02/25/2025

5 Exercises You May Be Getting Wrong After 40! 02/21/2025

5 Exercises You May Be Getting Wrong After 40! With the best of intentions but armed only with the knowledge we got from decades ago, from yesterday on YouTube or AI, we could be doing it wrong. Exercises like these many women are getting wrong after 40, can change the trajectory of your aging and not only not be giving desired results but taking time and energy that could be placed somewhere with far better results. I shared this with our community members months ago because the reactions were significant. So I wanted to expand the reach and perhaps give you a little insight to why you may be not only not getting the results you want but getting the opposite of desired results. Knee Strengthening Exercises You May be Getting Wrong After 40 What you think is the problem: weak quads What may really be the problem: weak glutes Though some amount of knee isolation can be helpful (sharing a resource that won’t hurt and may help you), it’s three things that are often the issue: Tight hips Weak glutes Poor quad: hamstring ratio To target tight hips: pigeon pose (I do mine on the for added benefit) To target weak glutes: small isolative exercises are your first stop. If you go for squats, deadlifts, lunges or step ups without strong glutes, the wrong muscles will continually be doing the work. You’ll be reinforcing poor movement patterns. Don’t be afraid to back up and do some real “work” even if you can lift heavy. To isolate hamstrings: Try some very small movements, shorter range of motion and lighter weight (potentially just your leg) may be the first thing you do. [I’m actually testing something new right now to help isolate hamstrings and improve gait that you may be interested in: .] If you are out of alignment, with rotated hips this may be a game-changer. A big issue in strengthening the hamstrings is the hip flexors have a reciprocal activation. That makes it challenging to improve hamstring strength because the stronger, and tighter, hip flexor will interfere. So though you’re doing a “hamstring exercise” you may not be improving the hamstring strength. That’s what made my with so important. You sit for hours, unless you’ve managed to figure out walking, standing or have a more active job. Glute Exercises You May be Getting Wrong After 40 This I emphasized previously. The “big exercises” may not be recruiting enough of the right muscles if you haven’t gotten the neural activation optimized. For our members, the is inside the Flipping 50 membership and it pairs well with any of our 12-week strength programs, reinforcing results if glutes are a weak link. Not a member yet? Perfect time to join!! Or you can find . Low Back Exercises You May be Getting Wrong After 40 What you think is the problem: tight low back and weak abs/core What is really the problem: tight hips and weak glutes and an overburdened lower back because of these. The hip joint is supposed to be a mobile joint. Most of us are sitting too much, then may be attempting to exercise (yah us!) but not be releasing tight hip flexors and getting optimal strength and stretch in the hip or hamstring. The lower back is more or less a “victim” because any torque created due to lack of glute strength and hip mobility. Running vs Walking for Exercise You May be Getting Wrong After 40 What we think we should do to get in shape faster: running What may work better during peri (and post menopause): walking Calorie for calorie, minute to minute running wins. But it was never about calories burned, it was about what the calories did to your hormones that matters. Running in the middle zone (zone 3), is where most go wrong. It’s an intensity where, compared to lower movement or high intensity exercise there are few benefits and often more detriments. If you love running, it feels good, puts joy in your heart, there is a way to include it. But if you think that running wins over walking for optimizing fat weight loss, it’s false. For women, the biggest roadblocks to weight loss are lack of protein and overall calories to support the muscle needed too much cortisol worsening anabolic resistance long duration “cardio sessions” High Intensity Workouts You May be Getting Wrong After 40 Going to bootcamp? Just stop. Do strength training. Do HIIT cardio sessions. Don’t do them together. Don’t do them in addition to a full list of the rest of things!! You’re sabotaging your own results. Coming up you’ll hear about the secret of timing during those HIIT (or SIT) workouts that could make all the difference. Resources Mentioned: The Ultimate Glute Challenge: Protonics: Watch here: (For Debra’s confirmation) Get it here: for YouTube video… I want to be sure that we insert footage of the protonics demo and knee strengthening stretching, leg extension, me in a plank doing glute exercise, side plank snippets) AND A QR code with the cover of the Glute Challenge book Metabolism Makeover 2.0: Other Episodes: 12 Strength Training Mistakes in Menopause Robbing Your Results: Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now: Changing Habits for 2025 Health Optimization: /episode/index/show/welluafter50/id/35376725

Workplace Menopause Rights: What Women (and Employers) Need to Know 02/18/2025

Workplace Menopause Rights: What Women (and Employers) Need to Know Just what are your workplace menopause rights? As a woman in midlife, it’s important to know that menopause matters at work. It’s more than just a health issue; it’s a matter of rights, voice, and empowerment in the workplace. Know your rights, your voice and your power. Empower yourself with the knowledge of workplace menopause rights! My Guest: Jack Tuckner, Esq. Jack Tuckner, a Women’s Rights in the Workplace attorney and founding partner of Tuckner, Sipser, Weinstock & Sipser, LLP, champions workplace gender equality. With 20+ years of experience, he advocates for women facing discrimination, harassment, and pay disparity, from pregnancy through menopause, earning recognition as a trusted media and community voice. Catherine Crider, Esq. Catherine Crider, a California lawyer and certified labor and postpartum doula, combines legal expertise with hands-on support for families. She teaches childbirth and postpartum classes nationwide and writes on women’s health and parenting for outlets like Forbes and Healthline. Previously, she worked as a licensed educator for children and parents. Questions We Answer in This Episode: What does menopause discrimination in the workplace look like?[00:05:10] What steps should you take if you need job accommodations due to your menopause symptoms?[00:22:00] What are the similarities and differences with pregnancy discrimination in the workplace?[00:29:00] How can employers support women going through menopause? [00:25:32] There you are, workplace menopause rights. For more information Google the term, too! Connect with Jack and Catherine: On Social: LinkedIn: Other Episodes You Might Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: Perimenopause: The Signs Symptoms and Circus: The Real Reason for Migraines and Constipation in Menopause: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: /episode/index/show/welluafter50/id/35332160

Everything You Didn’t Know About Your Menopause Gut Health (and Need to) 02/14/2025

Everything You Didn’t Know About Your Menopause Gut Health (and Need to) Your menopause gut health is about to get a booster shot. This episode is ripe with information about probiotics, digestive enzymes, your immune system, food sensitivities and so much more. Stay till the end and I’ll share the digestive enzyme I’ve now been using for 3 months. If you are curious about all the fuss around dairy and gluten and your menopause gut health, this episode will answer some questions! It’s guaranteed to give you some too! My Guest: Steven Wright is a Health Engineer, Functional Medicine Expert, and founder of The Healthy Gut Company — which helps get transformational results with gut health solutions. The Healthy Gut products are powerful gut health supplements in the world, helping more than 12,000 customers and more than 1,000 tough cases! Steven has become a renowned voice in the gut health space, personally creating more than 30 industry-leading educational programs and contributing to over 700 research articles. Questions We Answer in This Episode: Why are vitamins and minerals for immune health not always delivering the desired outcomes for people looking for support? [00:21:47] How can you tell if your immune system is smart enough to keep you healthy?[00:23:25] Doesn’t exercise and a low-toxin lifestyle help balance the body and immune system?[00:27:52] Who is worse off right now: middle/older adults or younger generations?[00:30:04] What are paraprobiotics, and why are they a breakthrough for immune support?[00:34:15] How quickly does someone notice a change? Who benefits most from trying it?[00:39:50] Connect with Steven: Use this link to enjoy 15% off! On Social: Instagram: TikTok: Other Episodes You Might Like: Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: Heal Your Gut, Save Your Brain: Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? Resources: Flipping 50 5-Day Flip: Flipping 50’s Metabolism Makeover 2.0: /episode/index/show/welluafter50/id/35281380

Love Relationships and The Health & Hormone Connection 02/11/2025

12 Strength Training Mistakes in Menopause Robbing Your Results 02/07/2025

12 Strength Training Mistakes in Menopause Robbing Your Results Most commonly the challenge is gaining lean muscle. Doing all the things but can’t seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it’s compounded and in this case, not interest but penalty! Join us at to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren’t getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It’s not only about injury prevention. There’s an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn’t automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it’s a “how” you’re doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what’s available at the gym or doing the same exercises in the same sequence every time. If you’re not careful you won’t change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn’t mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you’re still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don’t Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don’t prioritize, your workouts will suffer too. You’re also at risk for injury, not only because your body isn’t fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it’s normal to feel sore, even if you’re extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It’s not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you’re all too willing to jump to EAAs, or BCAAs but won’t eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don’t like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you’re eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They’re open about not knowing what they didn’t know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don’t have to. Just don’t jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for exercise causing a bigger caloric deficit. Then they stay there for years, under-fed and under-fueled (processed food, diet food), the metabolism will come to a halt, along, potentially with adrenal and thyroid function. Figure your calorie needs. Use an app to track your actual intake for 3-5 days. 12 Strength Training Mistakes in Menopause That Hinder Your Progress Thinking Small, Skinny, or Numbers That Don’t Matter Instead of That Do [00:36:20] Your size and your weight on the scale do not tell the story of your fitness and health. Though they might hint at your likelihood of sarcopenia and osteoporosis, fall and fracture risk. When women focus on weight or size they sacrifice muscle. When they lose muscle, they lose strength, longevity and independence. A woman who has her ideal weight or size is constantly thinking about it and a step away from a fall or fracture. A fracture that results in bedrest, weakness and loss of more muscle. The beginning of the end. Those falls are not devastating just because of the breaks, but because of brain bleeds or other internal damage. Too Heavy to Start [00:38:20] The first 6-8 weeks, and up to 12, of a resistance training program, the benefits are due to the neural connection. That isn’t rushed by going heavy. But loads too great for your ligaments, tendons and joints or muscles can cause weakness, undue soreness, and a weak foundation leading to injury. We, in the fitness industry, need to be more careful. We have sometimes lost our way in regard to where to START, and how and at what pace to PROGRESS. You Add Something But Don’t Remove Something Else [00:40:30] I’ve experienced this temptation myself. When I started training for triathlons at 40, I was compelled to figure out how to run even while I was adding biking or swimming to my schedule. I soon realized I was sabotaging the quality of every workout and just putting those “junk miles.” A woman will lose muscle because of the added stress, inability to recover. That’s an extreme example, but if you’re adding and never subtracting/replacing, you’re probably going to experience similar results. References for the 12 Strength Training Mistakes in Menopause: For dropping in the references.. Ideally just the single line link.. Vs long for the podcasts and posts - however if the research is really: within last 10 years, features female subjects.. Then it should be added to the research document. Nothing else should ever be used in our content. #1 Cheng AJ, Jude B, Lanner JT. Intramuscular mechanisms of overtraining. Redox Biol. 2020 Aug;35:101480. doi: 10.1016/j.redox.2020.101480. Epub 2020 Feb 26. PMID: 32179050; PMCID: PMC7284919. #2 Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919. #3 experiments%20have%20a demonstrated,be%20safer%20and%20more%20reliable #4 Hughes SL, Seymour RB, Campbell RT, Whitelaw N, Bazzarre T. Best-practice physical activity programs for older adults: findings from the national impact study. Am J Public Health. 2009 Feb;99(2):362-8. doi: 10.2105/AJPH.2007.131466. Epub 2008 Dec 4. PMID: 19059858; PMCID: PMC2622796 #4 Brickwood KJ, Ahuja KDK, Watson G, O'Brien JA, Williams AD. Effects of Activity Tracker Use With Health Professional Support or Telephone Counseling on Maintenance of Physical Activity and Health Outcomes in Older Adults: Randomized Controlled Trial. JMIR Mhealth Uhealth. 2021 Jan 5;9(1):e18686. doi: 10.2196/18686. PMID: 33399541; PMCID: PMC7815450. #5 #6 Romero-Parra N, Maestre-Cascales C, Marín-Jiménez N, Rael B, Alfaro-Magallanes VM, Cupeiro R, Peinado AB. Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports Health. 2021 Nov-Dec;13(6):613-621. doi: 10.1177/19417381211014134. Epub 2021 May 27. PMID: 34039086; PMCID: PMC8558998. #6 #7 & #9 Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. #7 Lentjes MAH. The balance between food and dietary supplements in the general population. Proc Nutr Soc. 2019 Feb;78(1):97-109. doi: 10.1017/S0029665118002525. Epub 2018 Oct 30. PMID: 30375305; PMCID: PMC6366563 #10 Martinez, B.P., Batista, A.K.M.S., Gomes, I.B. et al. Frequency of sarcopenia and associated factors among hospitalized elderly patients. BMC Musculoskelet Disord 16, 108 (2015). #10 Sakuma, Kunihiro, Yamaguchi, Akihiko, Sarcopenic Obesity and Endocrinal Adaptation with Age, International Journal of Endocrinology, 2013, 204164, 12 pages, 2013. #11 Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596 #12 Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep;131:105336. doi: 10.1016/j.psyneuen.2021.105336. Epub 2021 Jun 18. PMID: 34175558. #12 Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. . Resources: 5 Day Flip: Lunges: Love 'em or Leave 'em Protein Products: Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: 8 Strength Training Mistakes Wasting Your Time (fix them): Fit or Fat? Training and Measuring Fitness in Menopause: /episode/index/show/welluafter50/id/35188245

What You Don't Know About Hormone Tests (Wish I'd Known Sooner!) 02/04/2025

What You Don't Know About Hormone Tests (Wish I'd Known Sooner!) In this special episode, you get to join me in a doctor’s appointment and lm tell you… what you don’t know about hormone tests could be the difference in feeling 10x better and aging better too! If you don’t know about hormone tests that there are not only different test, but different ways to interpret them from norms to optimal….if you don’t know that some doctors don’t know all test and couldn’t order them if they did because they don’t know how to interpret them… then you’re in for a treat…. And education! My Guest: Dr. Sharon Stills is a Naturopathic Medical Doctor providing comprehensive health care, therapeutic and diagnostic services to patients worldwide. She combines her conventional medical training, data-driven science, cutting-edge diagnostic tools and a deep knowledge of natural healing to effectively identify and treat health concerns ranging from allergies to end stage cancer, and everything in between Questions We Answer in This Episode: Why do a Wet Urine Test? [00:02:18] What are Metabolites? Why do they matter when it comes to your hormones? [00:04:35] How does Estrogen impact your body and what can you do to keep them in balance? [00:04:41] Why is Testosterone important to women? How can you support healthy levels? [00:27:01] What does DHEA do and how can you optimize it? [00:29:17] How can you accurately Cortisol? What does it mean for your stress levels? [00:37:01] How can you boost Oxytocin naturally? [00:38:37] How does Thyroid affect your metabolism, energy, and mood? What can you do to balance it? [00:43:17] Connect with Dr. Sharon: On Social:Instagram: Other Episodes You Might Like: Circadian Rhythm Hacks for Muscle in Menopause: Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: Which Hormones Matter Most in Meno(pause): Resources: 5-Day Flip: Sleep Yourself Skinny: /episode/index/show/welluafter50/id/35113910

Protect Your Vision in Midlife and Beyond 02/01/2025

Protect Your Vision in Midlife and Beyond Can you improve your eyesight and protect your vision in midlife? Vision health goes far beyond eyesight and the ability to see the golf ball or the small print on the supplement bottle. Aging doesn’t mean dimming sight; it’s possible to preserve and improve vision with the right knowledge and tools. Did you know you can slow the aging effects on your eyes? Stay tuned to learn how to protect your vision in midlife! My Guest: Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision. His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance. You may have seen him on the podcast circuit as a recent guest on MindBodyGreen, Chris Kresser’s Revolution Health Radio, and Cynthia Thurlow's Everyday Wellness. Questions We Answer in This Episode: - What is the difference between eyesight and vision? [00:04:15] - What do women in midlife need to know about their vision? [00:07:15] - What are the key things you should be doing if you want to maintain your vision as you age? [00:11:55] - Is it possible to reverse the effects of aging on your vision? [00:13:05] - What is the screen pandemic and how is it contributing towards the global decline in vision? [00:26:05] Connect with Dr. Bryce: https://www.flippingfifty.com/screenfit Enjoy $200 discount when using this link On Social: Facebook: https://www.facebook.com/myvisionfirstoptometry Instagram: https://www.instagram.com/drbryceappelbaum/ Youtube: https://www.youtube.com/@visionfirstwithdrb Other Episodes You Might Like: Ditch Your Glasses or Contacts? Naturally Clear Vision: https://www.flippingfifty.com/clear-vision/ Healthy Eyes and Vision Tips for Women in Menopause: https://www.flippingfifty.com/eyespy/ Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger /episode/index/show/welluafter50/id/35095950

How to Exercise with High or Low Cortisol in Menopause 01/31/2025

How to Exercise with High or Low Cortisol in Menopause With either high or low cortisol in menopause, the way you exercise has to change. Yet, this is a gap in fitness education for trainers, instructors and coaches who don’t get training specific to women in menopause. So, whether you’re here for yourself or here as a coach or trainer who does now or wants to coach women in midlife and beyond, this episode is for you. In this episode, I talk about the impact of exercise intensity on cortisol and how cortisol is used for the energy to do exercise, cortisol changes that occur in menopause, and what’s really wrong with the way we can interpret the signs of high or low cortisol… all so you can avoid making mistakes that might make you worse, or prevent you from ever having an issue in the first place. Questions We Cover in This Episode: Why are high or low cortisol in menopause so prevalent? [00:04:00] What’s the difference between someone “apparently healthy” and high or low cortisol? [00:04:30] How would you test to know? [00:11:30] Without testing what does abnormal cortisol feel like? [00:13:50] How does exercise impact cortisol levels? [00:16:30] What mistakes do women (and trainers & coaches) make with exercise recommendations? [00:28:10] Looking at Exercise Science for High or Low Cortisol in Menopause Low-intensity exercise may decrease cortisol levels or keep them steady. Prolonged activity, however, can cause cortisol to rise. Moderate to high-intensity exercise increases cortisol. Prolonged “aerobic” exercise at higher intensities can significantly elevate cortisol concentrations. At about 45 minutes, to less than an hour, cortisol begins to rise significantly above resting levels and then not have the corresponding fall that is beneficial for us. This elevated cortisol response can occur even with exercises you’ve done for years. With declining estrogen, life itself becomes more stressful. For women engaging in long endurance activities without proper fuel, recovery, or adjustments, results may stall—or even backfire.. This doesn’t mean giving up long runs or rides forever but prioritizing muscle, bone, and brain health temporarily. Why Elevated cortisol is indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population. The rate of cortisol production changes as we age and has differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities. Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss. The longer the duration, or the higher the intensity, and certainly both combined, the greater the increase in cortisol. Other factors like heat, humidity, intake of carbohydrate and hydration can impact cortisol levels. Last, of course the higher the conditioning level you have the less of a stress response (cortisol rise) you’re going to have to the same level of duration or intensity in a deconditioned level. That is, the stress response will occur sooner for the deconditioned than later. Low Cortisol Solutions When Dealing with High or Low Cortisol in Menopause With low cortisol levels (adrenal stress), overtraining is the biggest risk. Small exercise snacks, lower intensity exercise is the first step. Gradually adding in resistance training in short sessions to support blood sugar stabilization is the goal. Monitor to be sure you don’t go backward. Keep in mind cortisol and adrenaline are needed to support intense exercise. Your body doesn’t currently have it, so high intensity workouts like intervals and metabolic conditioning (bootcamp style) are not favorable for you. You won’t benefit from them right now. Low intensity and low volume resistance training would mean lower rep ranges and higher number of sets (3-5) with a few compound exercises. You’re going to skip old school advice for 8-10 exercises for each muscle group. High Cortisol Solutions when Dealing with High or Low Cortisol in Menopause Short interval sessions or metabolic conditioning can be effective, but be mindful to keep them short. Start with 1 session and add a second only if it’s improving, not draining your energy. These sessions may help reduce cortisol, but going too long, even if it feels good, can backfire. Neurotransmitters may push you to continue, but elevated cortisol and adrenal fatigue will eventually catch up. High cortisol breaks down muscle, so strength training is essential. Use heavier weights and increase your rest time (by using balance exercises, stretches or core) to make the most of your time. The HPA-Axis issue, that is adrenal fatigue, needs time away from longer duration and high intensity workouts to allow the brain and adrenals to start communicating effectively again. It doesn’t have to be permanent. Train earlier in the day, balancing sleep and exercise, especially if work adds stress. Overworking, lack of movement, or poor stress management may have contributed to current challenges. Use weekends wisely – skip long workouts and focus on a solid strength session one day and yoga or walking the next. Prioritize earlier sessions that don’t require an alarm clock for optimal recovery and hormonal balance. Signs You’re Recovering from High or Low Cortisol in Menopause Check Your Appetite: You should have one, but not cravings especially, soon after meals. Appetite can be sluggish with low cortisol and either high or low with high cortisol. Your Energy level: Should be stable throughout the day. For low energy getting up, maca can be a natural support for your own system to self-regulate. It’s an herb most women can take, however check if you have had breast cancer, there are some contraindications and a medical advisory board you can check with. I found this super helpful and within a week of taking this felt better back in early 2020. Sleep Should Improve: Whether you struggle to fall asleep, stay asleep or simply are not waking rested, this should begin to improve. (That is, if you’re doing your job to prioritize sleep). Other Episodes You Might Like: A Hormone Therapy Roadmap: What, When & Why: Hormone: Don’t let it derail your fat loss efforts: Midlife Stress into Strength | Victim to Victorious Author: Resources: Mighty Maca: Sleep Yourself Skinny: Flipping 50 Menopause Fitness Specialist®: 5 Day Flip: References : Hackney AC, Walz EA. Hormonal adaptation and the stress of exercise training: the role of glucocorticoids. Trends Sport Sci. 2013;20(4):165-171. PMID: 29882537; PMCID: PMC5988244. The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition, 4(4). /episode/index/show/welluafter50/id/35109490

Daily Rituals That Regulate Your Nervous System 01/28/2025

Midlife Strength Training Myths Busted with Jennifer Kirsch 01/24/2025

Midlife Strength Training Myths Busted with Jennifer Kirsch Pay attention! If you’re hearing “lift heavy” shouted from the roof tops and feel the fear of injury or simply inability to comply…. THIS IS YOUR EPISODE! Consider your midlife strength training myths busted. Strength training should be non-negotiable for midlife women, yet still believe in long-existing myths related to them. By the end of this episode, you will identify and consider any current midlife strength training myths busted! My Guest: Jennifer Kirsch is a personal trainer and nutrition coach specializing in helping women 50+ build strength, confidence, and consistency through simple, effective workouts. With nearly 30 years of experience, she’s passionate about empowering women to feel their best at every stage of life. When did doctors all of a sudden become experts in menopause exercise? -Jennifer Kirsch Questions We Answer in This Episode: What are the most common misconceptions about strength training for midlife women, and why do they persist? [00:10:00] Why is strength training essential for women in their 50s and beyond, especially for mobility, flexibility, and quality of life? [00:22:30] How do moderate rep ranges benefit women in menopause, and how does this differ from other fitness advice? [00:24:30] What advice would you give to women who feel overwhelmed or intimidated by starting strength training later in life? [00:31:50] How can women overcome challenges like time, limited equipment, or lack of experience? [00:33:30] What’s one simple action to start building strength, mobility, and balance today? [00:35:50] “It is most definitely the Menopause Gold Rush.” Connect with Jennifer: On Social: Instagram: Other Episodes You Might Like: Timetable for Strength Training Benefits in Menopause: Fit or Fat? Training and Measuring Fitness in Menopause: Muscle Makeover: Why Resistance Training is Essential in Menopause: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra: /episode/index/show/welluafter50/id/34990715

True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40 01/21/2025

It’s Not Too Late to Overcome Gut Issues in Midlife 01/17/2025

It’s Not Too Late to Overcome Gut Issues in Midlife To overcome gut issues in midlife, start with understanding how your gut health impacts every part of your well-being. Conditions like SIBO, or Small Intestinal Bacterial Overgrowth, can feel overwhelming, but they don’t have to define your quality of life. If you’ve ever wondered how to overcome gut issues and feel your best, this episode holds the answers. My Guest: Shivan Sarna is the author of the Amazon Bestseller Healing SIBO, a TV host, and the creator of the SIBO SOS® Summits and Community, the Digestion SOS™ documentary series, the Gut & Microbiome Rescue Summit, the Liver and Gallbladder Rescue Summit, the Lymphatic Rescue Summit, the Dental Health Connection Summit, the Fascia and Chronic Pain Rescue Summit, and Chronic Condition Research. After a lifetime of struggling with health issues, Shivan made it her mission to share information with others who are struggling. Her personal mantra is “SOS: Save Our Selves.” And that's what she has helped thousands of people do! Questions We Answer in This Episode: Tell me about your health journey and what brought you to where you are today. [00:04:46] What exactly is SIBO and why is it important to recognize, diagnose correctly and treat correctly? [00:10:14] What are some of the root causes of SIBO and how do you address this? [00:24:28] What suggestions do you have to help people’s mindsets overcome chronic conditions? [00:30:07] Connect withShivan: Join the Summit: On Social: Facebook: Instagram: Other Episodes You Might Like: Personalized Gut Health: Resolve Menopause Gut Issues: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Events or Affiliate partnership we're promoting in this episode: Menopause summit - Will provide affiliate URL directly. (Message from Shivan) Resources: Our Bodies Ourselves (book) /episode/index/show/welluafter50/id/34892340

Is Coffee Good or Bad for Midlife Woman’s Gut and Metabolism? 01/14/2025

Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now 01/12/2025

Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now If you do a single search for your knee or hip pain, you’ll be served dozens of joint pain solutions in your social media and Google searches. Are they any good? I’m smiling to think of my step dad who after retirement took it upon himself to order things he’d see on TV or find strolling through Osco. Similarly, you can start looking on Amazon and wala, here come a dizzying array of joint pain solutions for you. I’ve been sent or gifted no less than 3 in the last two months. The odds or Gods are with me: two out of three are working amazingly well. This is the first of episodes sharing them because I know that the science behind them working is something you need to hear. This first new tool I’ve been using is revolutionizing the way people move, recover, and perform. It isn't just about temporary pain relief; it’s about restoring alignment and enhancing strength for a long term change in the way movement feels. Today, we’ll explore how this innovative approach works and how it’s transforming lives. Today we discover the power of Protonics for biomechanical balance! My Guest: Frank Joutras is Founder and President of Protonics G3 Sport LLC, and is the leader for the Protonics G3 Development Project. Frank who is co-inventor of the Protonics system with Physical Therapist, Ron Hruska, holds several patents on exoskeleton and robotics design. Frank, has over 30 years of technical and development experience in biomechanics, exoskeletons, fitness equipment, virtual environments and robotic system, and holds several patents in this area, including patents held by Facebook, Inc. Questions We Answer in This Episode: How does Protonics help improve overall fitness and health? What is unique about Protonics? It looks like a knee brace; explain why it is not a knee brace or acts like one? Why is the system only put on the left leg? Talk about Protonics now being available without a prescription and your new market through influencers. Discuss some of the world-renowned clinicians and fitness trainers involved with Protonics. What research has been done in the past? You heard it here first. You are not balanced. Connect with Frank & Try Protonics: Use this link when availing Protonics to get $100 off and a 30-Day money back guarantee On Social: Facebook: Instagram: YouTube: Other Episodes You Might Like: Community Member SpotLight: Rotator Cuff Injury Solutions: The Chronic Pain Solution for Complete Resolution: Resources: Menopause Makeover 2.0: Flipping 50 STRONGER 12-week program: Discovery Call with Debra: /episode/index/show/welluafter50/id/34815185

Circadian Rhythm Hacks for Muscle in Menopause 01/10/2025

Circadian Rhythm Hacks for Muscle in Menopause What if we could give you Circadian Rhythm hacks to improve your sleep ang energy throughout the day? Tune in to this episode to know what are these Circadian Rhythm hacks I’m talking about. Definition of Circadian Rhythm: Circadian rhythm is your body’s internal clock, a 24-hour cycle, regulating your sleep-wake patterns, hormone levels, and other vital bodily functions. What can affect your circadian rhythm? Light exposure Food intake. Stress. Physical activity. Temperature. Travel Sleep habits, including overnight or off-hour work shifts Health conditions, including medications So it makes sense we can create circadian rhythm hacks or havoc during menopause that will … accelerate aging or reverse it. Overview of Menopause and Circadian Disruption: Menopause can disrupt circadian rhythms due to hormonal fluctuations, leading to sleep disturbances and metabolic changes. Circadian Rhythm: The Body's Internal Clock Mechanisms of Circadian Rhythm: Regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, circadian rhythms synchronize with environmental cues Impact of Menopause on Circadian Rhythm: Hormonal changes can alter sleep patterns and circadian timing, affecting overall health. Sleep and Menopause: The Gap Sleep Challenges During Menopause: Insomnia, night sweats, and frequent awakenings, often due to hormonal fluctuations. Consequences of Poor Sleep: Disrupted sleep can elevate cortisol levels, impair glucose metabolism, and increase fat storage. Strategies for Optimizing Sleep: Consistent Sleep Schedule: Maintaining regular sleep and wake times Evening Routines: Limiting blue light exposure and engaging in calming activities before bed Nutritional Considerations: Consuming a balanced diet and avoiding stimulants close to bedtime Circadian Rhythm Hacks: Resetting Your Body To reset your circadian rhythm, your body needs to follow a healthy 24-hour schedule. Use the following tips to stay on track: Stick to a daily routine. Get morning light. Stay active with daily physical activity. Create a sleep sanctuary. Avoid evening stimulants. Limit your screen time. Skip late naps. Exercise and Hormone Balance: Syncing with Your Rhythm Timing of Exercise: Morning vs. Evening Workouts: The timing of exercise can influence circadian rhythms and sleep quality. Hormonal Effects of Exercise: Workouts affect cortisol, melatonin, and body temperature, playing a role in circadian regulation and sleep quality. Evening and High-Intensity Exercise: This does not have a significant negative effect on sleep quality but physiological circadian rhythm tends to alter. Long-Term Morning Exercise: This decreases cortisol concentrations after awakening and improves sleep quality. Overtraining: A long-term longitudinal study reported significantly higher morning cortisol levels and reduced sleep quality after overtraining in the postseason compared to the preseason in female soccer players Impact of Exercise on Cortisol and Circadian Rhythm: Cortisol Response: Exercise induced cortisol release, varying based on intensity and timing. Circadian Alignment: Regular physical activity regulates circadian rhythms, improving sleep and metabolic health. Recommendations: Morning Exercise: Moderate-intensity workouts in the morning may enhance alertness and align with natural cortisol peaks. Evening Exercise: Low-intensity activities like yoga in the evening can promote relaxation without disrupting sleep. Nutrition: Eating with the Clock Meal Timing and Circadian Rhythm: Impact on Metabolism: Aligning meal times with circadian rhythms can improve glucose metabolism and insulin sensitivity. Evening Eating: Consuming large meals late in the evening may disrupt sleep and circadian alignment. Nutritional Strategies for Hormone Balance: Balanced Diet: Incorporate lean proteins, healthy fats, and complex carbohydrates to support hormonal health. Specific Nutrients: Ensure adequate intake of magnesium and omega-3 fatty acids, which play roles in sleep regulation and inflammation reduction. Lifestyle Circadian Rhythm Hacks Daily sunlight exposure. Evening light management. Stress management techniques, like meditation and deep breathing. Consistent meal times. Listener Q&A or Case Study Addressing Common Concerns: Sleep Struggles: Try managing insomnia during menopause. Exercise Timing: Explore how adjusting workout schedules can enhance energy levels and sleep quality. Nutritional Adjustments: Do meal planning to support hormonal balance. Success Story: Share a real-life example of a client who improved her health by aligning her lifestyle with her circadian rhythm. Other Episodes You Might Like: Natural Solutions to Restorative Sleep in Menopause: Exercise Timing Improves Exercise Benefits in Menopause: Why I Meditate and My Recent Weeklong Meditation Experience: Resources: Flipping 50 Membership: Sleep Yourself Skinny: References: /episode/index/show/welluafter50/id/34799830

Address the Root Cause for Metabolic Health and Optimal Aging 01/07/2025

Changing Habits for 2025 Health Optimization 01/03/2025

Changing Habits for 2025 Health Optimization It’s the New Year and many of us are interested in changing habits. Or we think we are… Changing habits can be hard. The question might be, should we be interested in creating habits? We have 60-70,000 thoughts a day. Unfortunately, 90% of them are the same as yesterday. We seek habits, Atomic Habits the book by James Clear, has been at the top of the charts for over five years. Yet, Dr Ellen Langer, author of CounterClockwise and Mother of Mindfulness, a professor at Harvard, says habits might be the worst thing we do. We’re no longer aware of our surroundings. She isn’t talking about yoga and meditation. She was talking about being aware. By consciously focusing on noticing. What did you notice today if you drove to work? What did you notice on your walk? We’re not mindful at all. I’m guilty. I used to preach to university students, no ipods during class. I’d send them out on a walk or run or have them do their mile fitness test without it. Most thought that was awful. Now I often catch up on a podcast or training. When I received an ipod as a gift downloaded with hundreds of my favorite artists and began using it, I was hooked. Shortly after I realized that I was in the middle of a 6 mile run and the battery died. I stopped dead in my tracks and wondered how I’d make it home. Twenty-five years of running with nothing but my thoughts and then I can’t move without it. Questions We Answer in this Episode: How changing habits is hard- [00:21:05] What your personality really is - [00:21:40] What is association vs dissociation - [00:11:40] Who do you need to become to have the results you want - [00:38:41] Changing Habits is Hard Thanks to Personality Actions start with thoughts. Our thoughts produce feelings. If we think that exercise has to be hard, then exercise becomes torture, eating differently is deprivation, or going to bed earlier is missing out. It’s those thoughts that create feelings, feelings motivate actions. Keep saying “that’s just me” then you’ll keep being the way you are now. That gets you the results you’ve been getting. Vs Adapt to the things that will get you what you want. You won’t be able to keep doing and thinking the same thing. Take a woman who wants to lose belly fat, sleep better, and build stronger bones. If she’s accustomed to nightly cocktails, those drinks may feel like a part of her personality. Even knowing the health benefits of cutting back, she may struggle to stop because her environment and habits reinforce her behavior. The same goes for habits like avoiding exercise, attending muscle-wasting bootcamps, or clinging to diets that give short-term wins but long-term setbacks. These habits feel safe because they’re familiar, even when they don’t work. But you might not be motivated about changing habits because they’ve become your personality. If it feels safe, It’s what you know. Changing feels unsafe because it disrupts comfort zones. Internal resistance arises when automatic habits take over, like reaching for coffee without thinking or defaulting to social norms. External resistance shows up when family or friends resist your changes, making it easier to stick to old patterns. Thoughts create feelings. Feelings drive actions. And familiar—even if it’s struggle—feels safe. Recognizing internal and external triggers is the first step to breaking free and creating the habits that align with your goals. Change starts in your mind. The Path to Changing Habits May Not Be the One You Think I want to leave you with two thoughts. First, maybe changing habits isn’t the goal. Reaching goals means not repeating what’s gotten the same results. Who do you need to be to have what you want? What messages are you telling yourself? What would someone where you want to be say? Second, maybe it’s time to upgrade your system, like a phone or laptop. What if you’re operating on comments from years ago—told you’re not smart, must work harder, or it’s safer to stay quiet? What if you still believe things must be hard to earn what you want? Decades later, you say, “I’ll just work harder” instead of considering “different.” Asking, “What if it were easy?” changes everything. What if you spoke up for what you need, skipped what doesn’t serve you, and said no unapologetically? Just consider what you likely already know to be true about yourself. There’s a juggling act between changing habits and having a true awareness, a mindfulness in every day. What haven’t you even dreamed that could be true of this coming year for you? Other Episodes You Might Like: Your Best 2023 | A Free Workshop for Women: From Mindless to Mindful (and Younger in Weeks): Resources: FREE 5 Day Start: 8 Simple High Protein Recipes: C60: Episode Sponsor: /episode/index/show/welluafter50/id/34708780

Why You Can’t Break Those Behavior Patterns that Keep You Stuck 12/31/2024

Why You Can’t Break Those Behavior Patterns that Keep You Stuck It’s not your motivation or discipline, it’s behavior patterns that keep you stuck. Whether it’s sugar, binge eating, nightly glass of wine, picking a fight, overreacting, staying up too late… what breaks these habits and disrupts our reactions to triggers? Today, we’re diving into eating patterns labeled “good” or “bad” and cycles of consistent exercise followed by complete inactivity. Let’s break the behavior patterns that keep you stuck! My Guest: Amber Romaniuk, an Emotional Eating, Digestive, and Hormone Expert, has 11 years’ experience helping high-achieving women build body confidence and health by overcoming self-sabotage. Her podcast, The No Sugarcoating Podcast, has 500 episodes, 1.9 million downloads, and reaches 88 countries, guiding listeners toward Body Freedom™ and confidence. Questions We Answer in This Episode: Does emotional eating amplify menopause symptoms or vice versa? - 00:05:35 How does emotional eating affect perimenopause or menopause symptoms? - 00:10:45 Why is blood sugar regulation key for emotional eating and menopause? - 00:15:25 How do low progesterone and estrogen affect mood and serotonin/dopamine? - 00:22:45 Common hormone issues in perimenopause and menopause triggering emotional eating? - 00:23:35 How to tell if emotional eating or hormones are driving symptoms. - 00:21:45 Common behavior patterns that keep you stuck—examples? - 00:29:35 How emotional eating causes weight-loss and metabolism issues. - 00:11:45 What are the links to perimenopause and menopause? - 00:25:45 Connect with Amber: On Social: Instagram: Podcast: Other Episodes You Might Like: How Emotional Eating Can Be the Hidden Reason for Weight Gain: End Diets, Food Rules, and Emotional Eating: Why your food struggles can be a blessing in disguise: Resources: Emotional Eating Quiz: Schedule a Complimentary Body Freedom Session: Free Emotional Eating Workshop Replay: /episode/index/show/welluafter50/id/34668490

Top 10 Flipping 50 Podcasts for 2024 | Menopause Fitness 12/27/2024

Top 10 Flipping 50 Podcasts for 2024 | Menopause Fitness In one of my favorite episodes of the year, I share the top 10 Flipping 50 Podcasts for 2024. We had a virtual tie so we kick this off with a tie for the #10th most popular Flipping 50 podcast of 2024. #10 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40 [00:04:44] Fat loss after 40 and building lean muscle can feel frustratingly out of reach. In this episode, Debra dives into the two biggest obstacles— anabolic and catabolic hormones—and how they impact your progress. September 27 #10 My Post Menopause Workout Week Experiment | What I’m Doing [00:05:40] Debra shares her personal workout experiment, balancing intensity, recovery, and volume to build lean muscle and maintain strength. Get a behind-the-scenes look at how she integrates total body workouts, split routines, and active recovery to achieve optimal results. 8 #9 5 Non-Exercise Ways to Boost Fat Burn [00:06:42] Boost fat burn during menopause with five simple strategies. Debra shares tips on hydration, protein, sleep, and smarter movement to enhance metabolism and results—no extra gym time required. August 30 #8 Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout [00:08:12] Menopause challenges muscle maintenance, but understanding muscle protein synthesis transforms results. Debra explains hormonal impacts, the role of protein, and meal timing for fat loss, strength, and optimal muscle tone. 22 #7 Lean Muscle in Menopause: 7 Supplements I Use [00:09:41] Building lean muscle in menopause takes more than exercise. Debra shares seven daily supplements that boost muscle strength, recovery, and vitality, offering targeted strategies for better health and results. 12 #6 20 Menopause Fitness Changes You’ll Be Glad You Made [00:11:36] Discover 20 fitness changes that support your body through menopause and beyond. Debra outlines practical, science-backed strategies to optimize strength, energy, and resilience. 17 Now, for the top 5 of the Top 10 Flipping 50 Podcasts of 2024 #5 Mastering Midlife Metabolism: The Key to Fat Loss After 45 [00:15:05] Struggling with weight gain during menopause? In this episode, learn how hormonal changes during menopause affect metabolism and discover exercise routines to boost fat loss. 24 #4 Less Belly Fat: Muscle Loss is Fat Gain in Menopause [00:16:12] This episode highlights how weight training can reduce belly fat during menopause by increasing muscle mass. Know the details on effective strength training routines to improve total body fat and lean muscle resulting in re-composition. 29 #3 Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin [00:17:35] With the guest episode Dr. Alessandra from OneSkin, we explore how scientific breakthroughs can enhance skin longevity and discover practical tips to maintain youthful, healthy skin post-menopause. 26 #2 Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible [00:19:29] This episode features Stu Schaefer sharing effective weight loss strategies for women in menopause. Learn how to overcome metabolic challenges and discover the best supplements and tips to lose weight more easily during this stage of life. 16 And the #1 of the Top 10 Flipping 50 Podcasts of 2024 is…. #1 I Gained Muscle After 50: How I Lost Fat [00:23:30] In this episode, I share how I lost fat and gained muscle after 50, significantly improving my body composition. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60. Through prioritizing nutrition and protein intake, I focused on eating enough rather than less. Weight training, walking, and consciously cycling my workouts became key components of my routine. Recovery strategies, such as proper hydration, sleep, and gut health, were crucial in maintaining my progress. I share the exercise & lifestyle changes that happened in this last decade. Also know what I use to enhance recovery and boost performance like Epsom salt baths, a Sunlighten Sauna, and a Power Plate. 5 And that’s a wrap for the year 2024. Thank you for listening and maybe re-listen to the Top 10 Flipping 50 podcasts of 2024. See you in 2025! Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra: Other Episodes You Might Like: Flipping 50 Top 10 Podcasts of 2023: Top 10 Podcasts 2022 | Flipping 50 Podcast: Top 10 Podcasts for Menopause Health & Fitness in 2021: /episode/index/show/welluafter50/id/34629875

Why I Meditate and My Recent Weeklong Meditation Experience 12/24/2024

Why I Meditate and My Recent Weeklong Meditation Experience On this special release episode over the holidays, still appropriate no matter when you might listen, I’m going a little personal about why I meditate. I’m sharing some of my recent experiences at a weeklong retreat. Had you told this active, love to exercise, entrepreneur with two-armed company that she was going to: Not know the schedule daily beforehand Meditate for up to 35 hours a week Get up and not have matcha or coffee to be at meditation by 6 or 4a I’d have heavily doubted this was something I wanted to do. Yet, before my first was done, I knew there would be a second. After 6 weeks of an online meditation course with a small group and a coach, I was able to make a 20-year change that was overdue for my personal health. That was in the fall and it was the next spring that I attended my first retreat. My daily meditation habit was fairly consistent, at least that is, until I got a puppy. I’d returned to it but wanted to completely immerse myself again. I’m sharing this “why I meditate” episode to share really a little testimonial about meditation, the work of Dr Joe Dispenza, in hopes it might serve you. Questions I Answer in This Episode: Why I Meditate [00:20:42] What happened at a recent weeklong retreat [00:07:32] How meditation is not as woo-woo as some might think [00:07:02] What it is and isn’t [00:07:02] Why I Meditate and My Recent Experience at a Week-Long Retreat During a week-long meditation retreat, in the third of three healing experiences, something profound happened to me. My chair began shaking like someone had their hands on the back shaking it. I wanted to open my eyes and turn and see but I didn’t want to break the healing experience. Then suddenly that continued, and my forearms began bouncing uncontrollably. If you can imagine dribbling multiple basketballs at the same time in rapid motion. I wasn’t doing it and I couldn’t stop it and felt that I didn’t want to/it wouldn’t be the right thing to do. I was only mildly aware of the woman next to me on my right taking some deep breaths, maybe crying. I have no idea how long this went on. I wasn’t scared. I was calm and simply conscious that something was happening. When the healing was over, I made eye contact with the woman on my right and shared what happened. She apologized and had something similar occur to her left arm. She wondered if she had flailed so much it bothered me. When we passed a clip board with our names, I noticed she too was a Deborah (different spelling than mine). As we left, she shared that this was her 8th week-long event, having 24 different healing participation. This is her first experience of this kind. We marveled at the experience and then parted ways on the way to lunch. The next morning, she ran into me in the elevator. I said, “what are the chances?” There after all were 1500 attendees, but we then ran into each other again. She said, “I’ve been thinking about you. I wanted to tell you; I haven’t been able to hear out of my right ear since I was a child. This morning, I can hear out of my right ear. “ Why I Meditate and am Hooked Waiting outside the hotel, the demand for Uber drivers was huge. I cancelled the first booking and tried again. Same driver. Still 23 minutes away. Worried about wasting time, I stuck with it. Worried about check-in and making my plane. Seconds later, I get a text from the airline. My flight is delayed from 1:54 to 2:17. Exactly 23 minutes later. The same as my uber wait. Coincidence? Before I left for the retreat, I’d been feeling my right knee bothering me. It seemed like something on the medial side of my knee was bruised or swollen. It wasn’t an acute injury and it wasn’t due to any major training change. If anything, it was chronic but seemed odd given my lifestyle and care. I opted to do a Prenuvo total body scan and when it became available in Scottsdale, I signed up. For those wondering, it’s a total body scan looking at muscle, skeleton, organs, assessing space in spine and between joints. I learned I’ve got a little degeneration at the cervical spine and flattening of that curve. I also learned about Baker’s cysts behind each knee, which explained the right knee issue. I did see a little benign lesion on my liver that might be something to watch and really minor other things. I’ll elaborate on that in another episode. Now, there was a visible reason for what was aching, not when I walked or exercised, but lying my knee straight. Since returning from meditation, I’ve done high intensity interval training, daily walks, and strength training. I’ve had no discomfort. I’m only just realizing it because we only focus on it when it’s bothering us right? It no longer is. I’m not saying that meditation could heal your weight loss resistance problem, your gut issues, or your bone-on-bone situation, but there is research to suggest and testimonials who have grown back a thyroid, healed cancer, or restored hearing. Could it open doors for you? Why I Meditate? I Feel Better! I don’t know that. But I do know, I feel better, and I operate at a higher level of energy when I meditate. I do walking meditations, seated and lying meditations. It’s one of the greatest gifts I’ve given myself. (not the week-long, but the daily practice of it) I fought the entire week at this second week-long retreat with Dr Joe. I had to bring myself back again from my wandering, chattering mind. I was lying in a room with 1500 people, with Dr Joe Dispenza leading a meditation and thoughts of tasks or memories of conversations coming into my mind. I had to ask myself repeatedly, REALLY? You’ve come all this way, you’ve taken yourself out of your normal life so that you can make changes, become the better version and you’re in this presence but not here? I was also sick. In behavior change, illness and injury often show up. You’ve heard about issues in the tissues related to the biology of trauma. We know for instance that being overweight can be tied to childhood trauma or ACES. Tension in shoulders or pain in hips can be related to unresolved emotional trauma. Getting sick is another way for the body to put up resistance and or sometimes to purge.I had some emotional trauma in the recent month that I was dealing with and some pending decisions to make in other areas. It took until the last day of the event for me to be truly rewarded, or so I think. Magic may have happened all those times I was just showing up. But finally, it did. And I keep experiencing new awareness of changes. There’s a risk here and that is that you may outgrow people who don’t operate on the same frequency. You may attract a whole new set of people to you. Why I Meditate Now, and Share this Message Whatever you want, if you have been doing things you think will get you there, and you’ve confirmed that’s really true, it could be that you’re thinking so much more about what you don’t want or the problem, or haven’t identified what it is you DO want, and aren’t focusing all your energy there. You don’t have to be someone who is constantly complaining of ailments or a hypochondriac, but any default thinking that could have been based on something someone said to you years ago, that stuck with you, may have become the identify you are keeping because you haven’t imagined something else. But there’s more… Just yesterday I was shopping and had decided on a set of tights and jackets. I was in line and then noticed two other people also waiting with no structure to this “line.” Dec 2024 Resources: Unlimited with Dr Joe Dispenza: Prenuvo: Flipping 50 Retreats: Other Episodes You Might Like: 5 Health Benefits of Meditation, Gratitude and Visualization: References: /episode/index/show/welluafter50/id/34598100

Exercise Timing Improves Exercise Benefits in Menopause 12/20/2024

Exercise Timing Improves Exercise Benefits in Menopause The timing of your exercise hurts or improves exercise benefits in menopause. If this is new stay with me! If this is like a review or you’re a trainer and you’re unsure of how to relate these things to your clients, you stay with me too! This is a great refresher and for some trainers the first time they’re ever hearing it! If you’re a trainer or health pro, don’t miss the , and be sure if you’re not getting results for your midlife and beyond clients you’re aware of our sponsor of this show, the . Since 2018 we’ve been providing the course and CECs, and now, this is not a course, it’s a business. . Questions I Answer in This Episode: Why type and timing of exercise matters more in menopause? [00:07:56] The normal curve of hormones during the day (and night) [00:08:48] How exercise affects hormones [00:10:06] Some examples of how exercise timing change has supported symptoms of menopause [00:15:38] First steps to try if you’re a little “addicted” to your exercise [00:38:49] Let’s review hormones related to exercise (in menopause or any stage): Cortisol is at its highest level at 8am and lowest at 2am when you’re functioning optimally. During times of stress, whether chronic or acute cortisol levels spike (also increasing blood sugar). Insulin levels will increase if blood sugar rises, in order to lower blood sugar levels. By late afternoon, cortisol levels are low and not providing the energy we’ve enjoyed during the morning. So if we exercise, your body will convert another hormone into cortisol. In the evening, progesterone levels rise to help facilitate the chill and relaxation that helps provide a sound night sleep. During deep cycles of sleep, we release testosterone and growth hormones which improve muscle growth and repair. Why Doing Intense Exercise Early Improves Exercise Benefits in Menopause So you don’t misinterpret, this isn’t a suggestion for intense exercise every day. Doing intense exercise early improves exercise benefits in menopause. Also true, intense exercise late might interfere with exercise benefits in menopause. The two keys in the conversation on High Intensity Interval Training (HIIT) are: cortisol during exercise cortisol after exercise What does cortisol do? Cortisol is responsible for physiological changes, such as the quick breakdown of fats and carbohydrates and a rise in blood sugar for immediate energy, and repressing the immune system to focus your energy on whatever you’re doing at the moment. The blood sugar elevation you see on your Continuous Blood Glucose Monitor is normal and not a bad thing (provided you’re recovering quickly from that spike that is caused by a legitimate need). The glucose has been released so it can be used: It’s when you see your CGM continue to be elevated after your HIIT session, or crash, that you want to be concerned about. The quality of your recovery is important. In menopause, particularly perimenopause, recovery can be slowed or insufficient simply because of the changes in hormones. The same stressors in your life can potentially have a greater negative impact on your cortisol. Additionally, some of the keys to recovery are hard to get in midlife: Sleep Down time for Meditation and breath-slowing exercises Foam rolling or massage Decades of conditioning work against us getting adequate nutrition and hydration. If we still operate with “eat less, exercise more,” we generally don’t have enough fuel to recover, and hydration could be impeded by low sodium intake. So many of us grew up with messaging about low salt, low sodium being the goal and have taken it so far that we’re not actually hydrating by drinking water only, or worse, water with sugary substances. Exercise Early Improves Exercise Benefits in Menopause But Not If… One big mistake women make with HIIT is doing it too much or doing it after a workout that was lower intensity, assuming it’s short and feeling you didn’t work hard enough. We often assume feeling good after exercise is wrong. We’ve been conditioned by the media that it should be hard or hurt to be effective and should be under that threshold of cortisol elevation. There is a psychological effect from HIIT that differs from cardio activities. Studies on HIIT and high intensity weight training show these are safe and create positive feelings. The brain gets bathed in neurotransmitters after HIIT sessions that give a boost of creativity or problem solving. While you CAN do HIIT and strength training on the same day, it is not recommended daily. Hard exercise is more beneficial at your capacity. When you’re in a period of extremely high stress (emotional and or physical) because of that overall load, the allostatic load interferes with recovery. During Perimenopause, the roller coaster of hormones can mean HIIT is not even ideal for you at all. If you do it and respond positively, 1-3 short sessions a week of not more than 45 minutes of HIIT is ideal. Beyond that point, injury rates go up significantly. Tendons can become more rigid and connective tissue is reduced thanks to lower estrogen. Awareness about this sweet spot of enough - not too much - is really important. I call it the MVP, MINIMUM VIABLE PHYSICAL activity to get results. Doing more gives you less ROI, it might tip your bucket so much that you are headed to breakdown instead of a more resilient body. During post menopause, the hormone roller coaster has generally calmed down and you can potentially include HIIT. You may be able to increase it up to 4 short sessions a week. First Steps to Improve Exercise Benefits in Menopause Skeptical or a creature of habit that it’s hard to change even if you’re not getting the results you want? If you say, your belly fat is not budging, in fact seems to get worse, here’s my suggestion. Let's use the analogy of science by the Glucose Goddess (we’ll link to that episode). If you have a plate of food and change nothing but the order you eat that food, you can change the impact of your blood glucose by up to 75%. Let’s say you find it hard to give up your exercise habits. Change to exercise intensely only in the morning and light exercise or movement late in the day. Two things to keep in mind: Intensity comes from duration too. So hiking 2 or more hours may also spike your blood sugar. Lack of fuel before, during or after exercise (for recovery) will also increase the negative impact on your cortisol. There you have it, keys to improve the exercise benefits in menopause: Time intense exercise early in the day Even low to moderate intensity exercise can become intense if the cardiac drift is prolonged enough to elevate cortisol and it remain elevated, or if The habits before, during or after don’t facilitate quick recover with the right fuel and rest to avoid muscle breakdown References: Resources: My Favorite CGM: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Other Episodes You Might Like: Cortisol Hormone: Don’t let it derail your fat loss efforts: Best HIIT Workouts for Women Over 50 | Fat Burning: The Blood Sugar Belly Fat Loss Connection for Women Over 40: /episode/index/show/welluafter50/id/34545725

Turning Your Personal Drama and Trauma into Transformation 12/17/2024

Increase Longevity and create a life you look forward to without Heavy Lifting 12/13/2024

Increase Longevity and create a life you look forward to without Heavy Lifting Having a better menopause experience alone ensures you increase longevity and your health span. Usually we talk about preserving muscle, reversing bone loss, and enhancing walking speed to do so. Today, it’s a lot less sweat and breathlessness. but probably the hardest exercise I could ask you to do. Research shows that older individuals with more positive self-perceptions of aging, measured up to 23 years earlier, lived 7.5 years longer than those with less positive self-perceptions of aging. If you don’t like what you see, change it. Change the people around you, change what you’re doing or not doing. The research study consisted of 660 individuals aged 50 and older who participated in a community-based survey, the Ohio Longitudinal Study of Aging and Retirement (OLSAR). By matching the OLSAR to mortality data recently obtained from the National Death Index, the authors were able to conduct survival analyses. The findings suggest that the self-perceptions of stigmatized groups can influence longevity. If perceptions about aging are formed by the age of 6, you might want to consider that we’ve likely contributed to our children’s and grandchildren’s early death or improved longevity, one or the other. You and I have either helped them live longer stronger or believe the little things we’ve said, and I quote from people and potentially myself having said this: “I’m getting old,” which we don’t usually say with a positive spin. This is most likely first said often at age 25 or at 30 when you have at least ⅔ or ¾ of your life left to live. “It’s hell getting old.” -said at any age “Just you wait.” -said to younger women about trying to get or stay fit “Grandma is old, honey, you have to be careful.” “There’s nothing good about it.” -in reference to getting old “So, that’s when it happens/when things start falling apart.” “I am my mother.” But, how important are these offhanded, casual, lighthearted comments really? Increase Longevity Through Growth and a Positive Outlook A 2018 Plus One study found that the chances of dementia can be lowered by 49.8% if a positive outlook is maintained. Who do you surround yourself with? What are your own thoughts? Do you think about yourself in 20, 30 or 40 years? What do you see? How does it feel? What are you doing and who are you doing it with? Physical exercise and nutrition are the two most important of the tangible things you can do. Your mindset, however, is number one. Yes, you should move every day and we eat every day. We think 60-70,000 thoughts a day and 90% of those are the same as yesterday. We continue living the same pattern and change becomes hard. While preparing for a class reunion, I looked through old yearbooks filled with messages like, “keep being you” or “don’t forget who you are when you go to…. [university].” In reality, we didn’t intentionally do it, but that advice is some of the worst we could have given each other. “Keep changing and evolving, growing and becoming” would have been wise beyond our years but even teachers didn’t write things like that. Increase Longevity With a Youthful Mindset Dr Ellen Langer, the Mother of Mindfulness, tells us that we will stay stuck getting the same results, changing very little, if those habits aren’t changing WHO we are. Unless your best habit is to break habits that keep you doing and repeating thoughts that aren’t getting you results, you’ll continue on the path you’re on now. Virtually, you won’t change much. The reframing of anything is possible. You’ve probably done it. For instance, you may have had to run in high school for punishment if you lost or you made mistakes or talked too much in class. Running then was bad. As an adult you may have come to love running maybe because someone you loved or envied did it and seemed to enjoy it. Not eating for a long period of time seemed so difficult, it was like dieting, which has a negative connotation stemming from deprivation. But today we know not eating between meals and going 12 hours between dinner and breakfast without calories is positive, and that some often go 16 or more hours without consuming calories and call it intermittent fasting. So when I go in for a fasting blood test and all that means is I haven’t eating after dinner and it’s 7:30 and they ask if I’m fasting or the phlebotomist asks what I’m going to eat first, as if I must be starving, I’m always a bit surprised they refer to it as a hardship not to have eaten for 11 hours, while I was sleeping most of the time. A reframe, right? Dr Ellen Langer’s well-known Counterclockwise study (there’s a book by the same title) with older adults asked to pretend “as if” they were their younger selves for a short time. They were exposed only to music, periodicals, movies of the time they were younger and by the end of the week older adults who arrived using canes, moving slowly, could hear better, see better, were playing touch football. Simply by changing their thoughts about aging. References: Journal of Personality and Social Psychology, 2002, Vol. 83, No. 2, 261–270 Copyright 2002 by the American Psychological Association, Inc. 0022-3514/02/$5.00 DOI: 10.1037//0022-3514.83.2.261 Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLoS ONE 13(2): e0191004. Other Episodes You May Like: Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: The Senior Games | Off The Scale and Onto a Starting Line: Positive Aging Sources: How to Change the Way You Age | Bolder is Better: What, When & Why to Exercise for Women 40+ Challenge Bundle Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: Discovery Call with Debra: /episode/index/show/welluafter50/id/34428430

Empower & Energize Yourself with The Colors You Wear 12/10/2024

Building Muscle During Menopause: A Protein and Exercise Review 12/06/2024

Building Muscle During Menopause: A Protein and Exercise Review Building muscle during menopause takes a unique stimulus compared to PRE menopause and is also unique during peri and post menopause. Of course there’s more. Are you trying to lose weight, gain muscle, prevent osteoporosis, reduce or avoid medication, do you have adrenal fatigue or long haul? In this episode I’ll discuss the research on protein and call back to a recent episode about exercise volume for building muscle during menopause. Questions I answer in this episode: How have protein recommendations changed over time (then and now)? [00:08:00] What are women’s protein needs during menopause? [00:17:30] What are the effects of protein on building muscle during menopause? [00:11:00] As a refresher, what is the resistance training volume for pre, peri and post menopause? [00:19:50] How important is recovery—and are you doing it right? [00:30:20] Based on RDA (Recommended Dietary Allowance), protein consumption is 0.8g per kg (of body weight) per day. This is about 55 grams of protein for a 150-pound woman — but that’s only enough to maintain nitrogen balance and prevent deficiency in sedentary women. It is not enough to help you build muscle. Let me explain why that is true. The reason for that recommendation is important to understand. As you age, anabolic resistance increases, meaning you need more protein and stimulus for muscle protein synthesis. More emerging research indicates “that amount may no longer be an appropriate recommendation.” That statement was the conclusion of a 2020 systematic review and meta-analysis addressing the protein needs of people who are exercising and/or trying to lose weight. Researchers concluded, “The RDA for protein of 0.8g of protein / kg / day may no longer be an appropriate recommendation.” Scientific Research on Building Muscle During Menopause An interview with Bill Philips, PhD, in May 2024, on the What, When & Why to Exercise for Women 40+, with his primary research focus shifting to that of midlife women, he could already say that the single simplest way to support fat loss and optimal body composition is to increase protein even if you didn’t change your caloric intake. A 2022 meta-analysis recommends adults should consume nearly 1.5g of protein / kg / day of protein to maintain and/or augment muscle strength along with resistance training. Small-statured women with low reserves may need even more to prevent muscle loss, strength decline, reduced activity, and increased risk of falls or disease. For active women, whether you are competing or you are intentionally exercising more than 3 times a week for a purpose of achieving fitness or reduced fatness, the 2023 International Society of Sports Nutrition recommends at least 1.5g of protein / kg / day and maybe even more. “Daily protein intake should fall within the mid-to-upper ranges of current sport nutrition guidelines (1.4–2.2 g of protein / kg / day) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3 to 4 hours, across the day.” One thing to note is that hitting the “ballpark” is not enough. You need to meet the threshold. Whether it’s reaching muscle fatigue, breathlessness during exercise, or consistent protein intake, falling short means missing the full benefits. For women in perimenopause, it requires less stimulus than for postmenopausal women with the most hormone decline and most advanced age contributing to anabolic resistance. (inability to gain lean muscle). Training and Protein: Building Muscle During Menopause When it’s recommended to have at least two total body resistance training sessions a week, that minimum may best serve: Women in perimenopause Those with adrenal fatigue or long haul Time constricted Others who require a longer recovery period And within those workouts, there needs to be adequate volume achieved with a number of muscle groups, sets, and weight to muscle fatigue. Postmenopausal women require greater stimulus to build lean muscle. You can aim for 4 HIIT sessions per week and increase resistance training volume if 2 sessions aren’t enough, provided protein, sleep, and stress are optimized. The biggest obstacle to exercise is time. The second though is time for recovery. An aging muscle needs more stimulus overload. It needs greater recovery to repair the microtears that are innate to workout out intensely. If you’re an active 150 lb postmenopausal woman who wants to improve lean muscle and decrease fat, to reach the upper range of protein that would be 2.2g of protein / kg body weight / day. 68 kg x 2.2 g of protein = 150 g of protein To get this, here is a sample protein consumption per day 50 g x 3 meals 35-40 g x 4 meals For strength training, 15-minute weight training sessions likely lack adequate volume in a session, unless focused on one muscle group. This is useful for beginners learning form or those with adrenal stress or special conditions but may not provide adequate stimulus for muscle growth. In a minimum, do 5-8 sets with some rest between puts you at a need for 15-20 minutes. That’s no warm up and cool down. Again, that’s a single muscle. Even 30-minute sessions may not allow you adequate stimulus for your muscles. Where to Find Support for Building Muscle During Menopause Personal trainers and fitness instructors, even with degrees or certifications, lack training on menopause and hormonal influences. They’re entering the field with the minimum viable knowledge. But eager to help solve a problem like weight loss or earn money, they may only do as well as they know. Advice or training from a 20, or 40-something woman showing what’s working for her may not work for the goal you have and the hormone status you’ve got. Someone trained solely in nutrition on clinical recommendations may not necessarily be up to date on contemporary needs of older women and their hormonal status. It’s coming, but until we start demanding it, here’s how to advocate for yourself: To determine protein and exercise needs consider: Activity level and goals Current hormone status What you’ve been doing and how it’s working 2.2 g protein per kilogram for active and or postmenopausal women Volume of exercise – from sets of major muscle groups – increases with age Recovery from exercise is as important as the exercise itself In an upcoming podcast, I’ll share how to start increasing protein, how to plan a day of protein and position it for support of muscle protein synthesis and blood sugar control. Watch for masterclasses monthly where we deep dive with our members References: Other Episodes You May Like: My Post Menopause Workout Week Experiment | What I’m Doing: Protein Consumption in Menopause (Revisited): Resources: Stronger: Tone & Define Flipping 50 Membership: /episode/index/show/welluafter50/id/34314150

Connection Between the Sex Hormones and Bone Density 12/03/2024

Connection Between the Sex Hormones and Bone Density Today’s episode is a refresher course or your introduction if you’re new to Flipping 50 and not quite sure you can make the connection between sex hormones and bone density. Share this with younger women to understand “more than seen and felt symptoms” of perimenopause. Many women aren’t aware of the options, pros and cons of hormone health. The more we know, the more we can make our own informed decisions. Bone density declines at menopause, and postmenopausal increases fracture risks. But do you know the importance of estrogen and testosterone in your bone health? Stay tuned to review the relationship between your sex hormones and bone density. My Guest: Dr. Doug Lucas is a double board-certified physician specializing in osteoporosis reversal and hormone replacement. After training at Stanford University, he transitioned from orthopedic surgery to anti-aging and regenerative medicine, gaining a fellowship in Anti-Aging and Metabolic Medicine and started Optimal Human Health MD (OHH) which is his nationwide telehealth practice. Dr. Doug educates the world through The Dr. Doug Show: Bones, Hormones and HealthSpan (YouTube), HealthSpan Nation and other platforms, while also mentoring physicians to prioritize patient-centered care. Questions We Answer in This Episode: What is the role of sex hormones in maintaining or improving bone density? [00:15:22] Can hormone replacement therapy (HRT) improve bone health? [00:18:32] What is the relationship between hormone decline and bone density? [00:14:17] What are the best strategies to maintain bone density with low hormone levels? [00:30:09] Connect with Dr. Doug: On Social: Facebook: YouTube: Instagram: Other Episodes You Might Like: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: Build Bone After Osteoporosis: Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: Resources: Flipping 50 Membership: Flipping 50 STRONGER 12-week program: /episode/index/show/welluafter50/id/34261265

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