The Flipping 50 Show

Debra Atkinson

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The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!

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414 episodes

Live Longer Regardless of Your Biological Age with Kara Fitzgerald

* * Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. * * My Guest * * Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. * * Questions We Answer in This Episode: * * __ __   * * Connect with Dr. Kara * * WEBSITE: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com * * ON SOCIAL: * * ON SOCIAL: FACEBOOK: https://www.facebook.com/DrKaraFitzgerald/ INSTAGRAM: https://www.instagram.com/drkarafitzgerald/?hl=en LINKEDIN: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b TWITTER: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author   * * OTHER EPISODES YOU MIGHT LIKE:  * * THE ABCS OF METABOLIC MASTERY FOR MIDLIFE WOMEN https://www.flippingfifty.com/metabolic-mastery/ WHAT ARE THE REAL SECRETS TO LONGEVITY? https://www.flippingfifty.com/real-secrets-to-longevity/ LOW ENERGY AVAILABILITY IN MENOPAUSE? EATING TOO LITTLE TO FEEL GOOD OR AGE WELL https://www.flippingfifty.com/low-energy-availability-in-menopause/   * * RESOURCES * * Resources: YOUNGER YOU: https://youngeryouprogram.com/book/ https://youngeryouprogram.com/book/ https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger

36m
Mar 26
Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout

* * If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to.  In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you.  It’s going to take more effort to win this tango.  During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone.  Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors.  Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage.  This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results.  * * THERE ARE TWO THINGS THAT STIMULATE MUSCLE PROTEIN SYNTHESIS IN MENOPAUSE:  * * -Adequate protein intake on a per meal basis -Adequate mechanical stress to the muscles (resistance training) That decreased muscle protein synthesis results in an increased need for protein (quality protein)  Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats.  Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life.  But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality.  In consideration of questions like,  My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual. Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses.  HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider.  I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods.  * * GOOD NEWS ABOUT MPS IN MENOPAUSE * * A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat.  You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend.  And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some.  The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men.  Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams.  While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about  If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. GAIN MUSCLE IN SPITE OF ANABOLIC RESISTANCE According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial. * * SUMMARY OF MUSCLE PROTEIN SYNTHESIS IN MENOPAUSE: * * At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training. * * RESOURCES:  * * POWER PLATE with the Flipping 50 community code: FLIPPING50 https://www.flippnigfifty.com/PowerPlate STRONGER TONE & DEFINE: https://www.flippingfifty.com/getstronger * * OTHER EPISODES YOU MIGHT LIKE:  * * 3 STEPS TO GAIN LEAN MUSCLE IN MENOPAUSE https://www.flippingfifty.com/gain-lean-muscle/ It’s Not Just About How Much Protein | Menopause Fitness https://www.flippingfifty.com/how-much-protein/ * * REFERENCES: * * https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM. https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131 https://www.sciencedirect.com/science/article/pii/S2666379123005402 https://pubmed.ncbi.nlm.nih.gov/37221858/

26m
Mar 22
Restore Hormones to Factory Settings? More Science for bHRT

* * Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT.  Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement.  In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get.  In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode.  * * MY GUEST: * * Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.” Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center. Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH GREG: * * WEBSITE: https://optimalbio.com/ ON SOCIAL: FACEBOOK: https://www.facebook.com/OptimalBioBHRT INSTAGRAM:  https://www.instagram.com/gregbrannonmd/ LINKEDIN: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name   https://www.instagram.com/optimalbio/ YOUTUBE:  https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw * * RESOURCES:  * * Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024. ADDITIONAL BOOKS:  – Mark Richards  Avrum Bluming, Carol Tavris Dr. Jason Fung * * OTHER EPISODES YOU MIGHT LIKE:  * * A HORMONE THERAPY ROADMAP: WHAT, WHEN & WHY https://www.flippingfifty.com/hormone-therapy-roadmap/ WHAT WOMEN NEED TO KNOW ABOUT HORMONE REPLACEMENT THERAPY https://www.flippingfifty.com/what-to-know-about-hrt/ YOUR HORMONES AND HEART HEALTH https://www.flippingfifty.com/hormones-and-heart-health/

39m
Mar 19
10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health

* * Picture the headline: Resistance training revolutionizes menopause health. It’s that simple.  It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates.  With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you.  Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results.  This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause.  Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life Before we dig in, in the rhythmic play off the children’s story book,  Women who lift, lift the world. Theirs and the world at large. * * HOW RESISTANCE TRAINING REVOLUTIONIZES MENOPAUSE HEALTH * * 1. ENHANCE MUSCLE STRENGTH – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength.  2. IMPROVE FAT-FREE MASS, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging.  3. SUPPORT TOTAL FAT MASS REDUCTION, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.”  4. REDUCE VISCERAL FAT.  Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times weekly RE. The impact was observed to be significant across both obese and non-obese individuals, as well as across different age groups, indicating its broad applicability for fat reduction during menopause. 5. SUPPORT HORMONE BALANCE.For pre- and post-menopausal women’s unique physiological needs, muscle is essentially an endocrine organ. You will support more optimal insulin levels, decreasing the need for it and therefore decreasing fat storage. You will experience less negative impact of cortisol compared to cardio. You’ll also boost natural testosterone levels, pick up where estrogen levels dropped in menopause, and so much more.  * * 5 MORE WAYS RESISTANCE TRAINING REVOLUTIONIZES MENOPAUSE HEALTH * * 6.  ALLEVIATE SYMPTOMS OF DEPRESSION AND ANXIETY by releasing endorphins and improving mood. Similar to the way that there are reduced negative effects of stress with brief periods of rest between sets allow those sensations to normalize a bit before being increased again with the next set, resistance exercise can provide optimal mini exposure to elevated heart rate for anxiety, without negatively tipping the scale, which helps enhance resilience. ENHANCE GAIT SPEED AND STABILITY.  By improving muscle strength and mass, resistance training can contribute to better balance, gait speed, and overall mobility. Gait speed is directly related to longevity with a minimum speed of 3.0 set for determining a good baseline. Walking speeds of 3.3. Or greater are associated with greater bone density benefit through ground forces than slower speeds. Gait speed typically slows with instability or fear of falling. Stronger muscles support joints and can prevent falls, which is crucial as bone fragility increases with age. This was a repetition range of 8-15 with an average of 60s rest between 2 or 3 sets. Changes were improved with as little as 6 weeks of twice weekly RE. 7.  IMPROVE SKIN HEALTH by improving circulation and potentially boosting collagen production. Resistance training has a more positive impact on thickening the skin dermis, counteracting the thinning of skin from loss of collagen fibers with age.  8.  INCREASE BONE DENSITY. Both research and anecdotal evidence from our own Flipping 50 community provides evidence that reversal of bone loss is possible through RE. Resistance training places stress on the bones, stimulating bone formation and increasing bone density. This is particularly beneficial during menopause, a period when women are at increased risk for osteoporosis due to declining estrogen levels. Once thought to be the best exercise, the collective approach now includes high impact exercise, yoga and other weight bearing time daily, as well as resistance training. For those unable to lift heavy, tools like weighted vests and whole body vibration (Power Plate is my choice- https://www.flippnigfifty.com/PowerPlate). 9.  ENHANCE SLEEP QUALITY, aiding in better rest and recovery, as well as overcoming the insomnia that can occur during menopause. A study conducted by researchers at Iowa State University and presented at AHA Conference in March 2022, found resistance training helped reduce time to fall asleep and also increased sleep time  more than aerobic exercise among exercisers who did 3x a week resistance training * * RESISTANCE TRAINING STUDIES AND MENOPAUSE HEALTH * * Among the studies there are a lot of variables. Some smaller, some vast reviews of literature as mentioned with over 5000 women, and variations of 2 or 3 times weekly, 3 or 4 sets, the percent of 1 RM to muscle fatigue did vary as it almost always does when looking at a large body of knowledge. What does come out clearly though is:  __ __ Based on a simple principle of fitness: progressive overload. While a low load more frequently might be a logical way to begin and build a foundation of connective tissue health and train the brain so to speak. This neural component can’t be rushed by heavy weight. It will take the time it takes – about 6-8 weeks of a program. A time when proper form and body mechanics is very important. Yet for women crushed by time, fitting it in, twice weekly can be a bigger advantage and allow for functional workouts, like body weight yoga sessions between without undue fatigue or adrenal stress.  Are you lifting? If you or a woman you know needs to begin, share this with her. For an online solution that’s been built for and helped women in menopause for a decade, join the STRONGER Tone & Define 12-week program.  * * RESOURCES:  * * POWER PLATE with the Flipping 50 community code: FLIPPING50 https://www.flippnigfifty.com/PowerPlate STRONGER TONE & DEFINE: https://www.flippingfifty.com/getstronger * * OTHER EPISODES YOU MIGHT LIKE:  * * WHAT ARE THE REAL SECRETS TO LONGEVITY? https://www.flippingfifty.com/real-secrets-to-longevity/ POWER PLATE BENEFITS | PRIOR SKEPTIC TO A BELIEVER https://www.flippingfifty.com/power-plate-benefits/ * * REFERENCES: * * Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. , , 240-251. Isenmann, E., Kaluza, D., Havers, T.  Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial.  23, 526 (2023). https://doi.org/10.1186/s12905-023-02671-y Kang S, Park IB, Lim S-T. Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial. . 2020; 12(20):8413. https://doi.org/10.3390/su12208413 Keating CJ, Cabrera-Linares JC, Párraga-Montilla JA, Latorre-Román PA, Del Castillo RM, García-Pinillos F. Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2021 Feb 11;18(4):1759. doi: 10.3390/ijerph18041759. PMID: 33670281; PMCID: PMC7918150. Nilsson S, Hammar M, West J, Borga M, Thorell S, Spetz Holm AC. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas. 2023 Oct;176:107794. doi: 10.1016/j.maturitas.2023.107794. Epub 2023 Jul 6. PMID: 37421844. Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068. https://www.abstractsonline.com/pp8/?_ga=2.43661667.795188704.1646150369-78844285.1609356599#!/10553/presentation/99

40m
Mar 15
Weight Gain in Perimenopause and Menopause

* * It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should.  My guest today is an  MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short. * * MY GUEST: * * Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH HEATHER: * * WEBSITE: https://www.vibrant-md.com ON SOCIAL: FACEBOOK: https://www.facebook.com/heathervibrantmd/ INSTAGRAM: https://www.instagram.com/heatherawadmd/ LINKEDIN: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name PODCAST: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433 YOUTUBE: https://www.youtube.com/@heatherawadmd7858 * * RESOURCES:  * * EXERCISE PLANNING GUIDE https://www.flippingfifty.com/5-part-exercise-planning-guide/ HOME GYM  https://www.flippingfifty.com/perfect-home-gym-how-to/ * * OTHER EPISODES YOU MIGHT LIKE:  * * WHY YOU MAY BE EATING TOO LITTLE TO LOSE WEIGHT | WOMEN OVER 50 https://www.flippingfifty.com/eating-too-little/ HOW TO BOOST YOUR METABOLISM IN MIDLIFE THE NON-DIETING WAY https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ EASY HEALTHY HABITS START HERE: EFFORTLESS KITCHEN HACKS https://www.flippingfifty.com/healthy-habits/

27m
Mar 12
Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well

* * * * * Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there. In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause. Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake.  Living too long or too often in LEA will  negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses.  LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea. * * HOW DO YOU KNOW IF YOU HAVE LOW ENERGY AVAILABILITY IN MENOPAUSE?  * * Here’s a simple equation for figuring EA.  EA = (EI − EEE)/FFM Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg) Suggestions are for total to be 45 calorie/kilogram ffm Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days.  Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked.  Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day.  * * IT’S EASIER THAN YOU THINK TO CHECK FOR LOW ENERGY AVAILABILITY: * * __ __ Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight. So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm 101.4 divided by 2.2 = 46.2 KG FFM If average daily calories consumed 2100 kcals.  Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals) 2100- 400= 1700 kcals divided by 46.2= 36.7 So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more.  Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in.  Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game. * * RESEARCH: * * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912784/#B22-nutrients-14-00986 https://www.frontiersin.org/articles/10.3389/fspor.2022.869594/full https://bjsm.bmj.com/content/53/10/628 https://www.mdpi.com/2076-3417/11/15/6679 * * RESOURCES:  * * OTHER EXPERTS WHO DISCUSS THIS THAT YOU MIGHT ALSO FIND INTERESTING:  DR. STACY SIMS (doctor of science) https://www.drstacysims.com/ STEPH GADREAU https://www.stephgaudreau.com/ BETTY ROCKER  https://thebettyrocker.com/ * * OTHER EPISODES YOU MIGHT LIKE:  * * HOW TO BE CONFIDENT NOW WITH BETTY ROCKER | #508 https://www.flippingfifty.com/the-betty-rocker/ MORE STRENGTH, LESS CARDIO IN MENOPAUSE & BEYOND https://www.flippingfifty.com/less-cardio-in-menopause/

25m
Mar 08
The ABCs of Metabolic Mastery for Midlife Women

* * In this episode we break down the levers for metabolic mastery for midlife women in such easy terms that it is my prediction you will want to listen again. My guest smoothly coaches us through unique messages with examples and specifics. No platitudes or lists in this episode. This will stick.  We talk about habit formation and why we fail at it.  * * MY GUEST: * * Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master’s degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie’s care is underpinned by functional medicine and catalyzed by behavior design. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH ELLIE: * * WEBSITE: https://www.simplynourishednutrition.com/https://elliekempton.com/ ON SOCIAL: FACEBOOK: https://www.facebook.com/simplynourishednutrition INSTAGRAM: https://www.instagram.com/simplynourishednutrition/ LINKEDIN: https://www.linkedin.com/in/ellie-kempton-msn-rdn-561436a0/ THE TABLE MEMBERSHIP: https://www.simplynourishednutrition.com/the-table   * * RESOURCES:  * * EXERCISE PLANNING GUIDE https://www.flippingfifty.com/5-part-exercise-planning-guide/ HOME GYM  https://www.flippingfifty.com/perfect-home-gym-how-to/ * * OTHER EPISODES YOU MIGHT LIKE:  * * HOW TO BOOST YOUR METABOLISM IN MIDLIFE THE NON-DIETING WAY https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ EASY HEALTHY HABITS START HERE: EFFORTLESS KITCHEN HACKS https://www.flippingfifty.com/healthy-habits/ 6 COMMONSENSE STEPS FOR HEALTH FROM UNCOMMON MOTIVATION #501 https://www.flippingfifty.com/commonsense/

32m
Mar 05
Meet the Team Flipping 50 Behind the Scenes

* * This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it.  I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact).  Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them.  Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way.  I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to.  * * MEET THE FLIPPING 50 TEAM! * * To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine.  I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to.  * * RESOURCES:  * * WANT THE TOP 10 EPISODES IN A SPECIFIC CATEGORY?  https://www.flippingfifty.com/podcast  ANNMARIE SKINCARE: https://www.flippingfifty.com/skincare * * OTHER EPISODES YOU MIGHT LIKE:  * * CHOOSE YOUR TOP 10 LIST HERE: https://www.flippingfifty.com/flipping-fifty-podcast/ SHE MEANS FITNESS BUSINESS PODCAST –  https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ TIM FERRISS – https://tim.blog/podcast/ NO SUCH THING AS A FISH – https://www.nosuchthingasafish.com/ RADIOLAB – https://radiolab.org/podcast MATTHEW FERRY – https://matthewferry.com/home SHE MEANS FITNESS BUSINESS PODCAST:  SHOW NOTES SITE: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ ITUNES- APPLE: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575 SPOTIFY:  https://open.spotify.com/show/2hAs64rdXtPhEZXbHNnZYi  IHEART RADIO:  https://www.iheart.com/podcast/256-she-means-fitness-business-43068893/

1h 8m
Mar 01
Mothers and Daughters Hormones and Health Literacy

* * This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti. * * MY GUESTS: * * Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy. * * * Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch.  * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH JESS AND CANDACE: * * WEBSITE: https://www.Yourhormonebalance.com https://www.bodyblissbyjess.com ON SOCIAL: INSTAGRAM:  https://www.instagram.com/yourhormonebalance/  https://www.instagram.com/bodyblissbyjess/ * * RESOURCES:  * *  Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: https://www.yourhormonebalance.com/b-y-o-rebalancing-package#simplero-section-1655471171980 BOOKS: by Judy Blume https://www.amazon.com/Are-You-There-God-Margaret/dp/148140993X by Alissa Vitti https://www.amazon.com/Female-Advantage-Biochemistry-Productivity-Happiness-ebook/dp/B07CRKXNQC/ref=sr_1_1?hvadid=580743541400&hvdev=c&hvlocphy=9008459&hvnetw=g&hvqmt=e&hvrand=4161679724158086185&hvtargid=kwd-1264597133183&hydadcr=15526_13517424&keywords=in+the+flow+by+alisa+vitti&qid=1707592530&sr=8-1  * * OTHER EPISODES YOU MIGHT LIKE:  * * MIDLIFE WEIGHT LOSS: BURN BODY FAT, BALANCE YOUR HORMONES https://www.flippingfifty.com/midlife-weight-loss/ IT TAKES MORE THAN HORMONES TO FIX YOUR HORMONES https://www.flippingfifty.com/fix-your-hormones/ A HORMONE THERAPY ROADMAP: WHAT, WHEN & WHY https://www.flippingfifty.com/hormone-therapy-roadmap/

49m
Feb 27
Why & How the Flipping 50 Show Started a Decade Ago

* * Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started.  Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing. It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed.  I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s.  That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40.  That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said,   Not so confidently, I was selling my house.  I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago.  During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes.  Life was tough.  But then – I’d love to say I worked harder, got help and it all got better. Well folks that’s not how it happened.  Life got harder. And I learned a lot of lessons. In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, ” It took everything I had just then which was not a lot not to say,  My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility.  Life was hard before Bill.  But after, my eyes were open about hard.  Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size.  I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone. This was the first 4 years of my start of a new life.  Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school.  I’ve become a better human because of hard.  It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising hours a day and fasting to disguise a terrible habit of eating too little… is going to keep you stuck.  I established Flipping 50 for the women who feel like no one gets them, and that trainers seem to think they must be cheating if they aren’t getting results. For those who think they should be tired, sore and stiff or it isn’t working. Who think if you feel miserable you’ll finally get to a place you feel good. My job is to point out the science that these things are wrong. To put into practical terms what the missing part is for women in midlife.  No one was talking about menopause fitness in 2013 when I began this journey.  And what i used to teach in the 80s and the mid 90s even about osteoporosis has changed. Yet, if it’s online you may read something and still now be conflicted. It’s my self-prescribed job description to clean that mess up and give you clarity about why we thought that then and what we know now. Not just to tell you the rules have changed. It’s my job to help you hear from people whose ideas oppose mine or sway me to change my limited thinking.  It’s not about being right. Sometimes it’s about delivering information that might be inconclusive so that you can decide for yourself.  Others, it’s sharing new information and either asking questions about the validity of the science or its application to you.  When you tune in, you’ll hear interviews usually reserved for Tuesdays and most often a solo episode on Fridays, answering questions or following up with an idea or science that’s new on the scene. When for instance our community is confused about “Zone 2” training, or conflicted on fasting + exercise in a fed state, I’ll be talking about these things.  Mostly, I’ll be talking about these things with the lens focused on women in midlife and studies featuring women just like you.  You’re not a man, a mouse, or a young woman – not even younger you.  I also ask that you think big. Rather than criticize, get curious. Why was it said that way? How could it have triggered you? And believe that one woman doing lifts us all up, it’s called collaboration and if you haven’t gotten the memo, we’re lifting each other up now.  When I was a year into building this online business of mine that Flipping 50 Show became a part of I realized something.  * * RESOURCES:  * * TEDX TALK: https://www.flippingfifty.com/TEDx 5 DAY FLIP: https://www.flippingfifty.com/5dayflip FLIPPING 50 INSIDERS FACEBOOK GROUP: https://www.facebook.com/groups/flipping50insiders * * OTHER EPISODES YOU MIGHT LIKE:  * * CHOOSE YOUR TOP 10 LIST HERE: https://www.flippingfifty.com/flipping-fifty-podcast/

25m
Feb 23
Sexual Wellness AMA with Women's Sexual Health Expert Lyndsey Harper

* * In midlife sex is not over! Sexual health expert, Dr Lyndsey Harper joins me in this episode. The questions that are top of mind even if not tip of tongue are what we’re tackling today.  Here’s how I know. In opening applications for the Flipping 50 TV shows the questions about libido were so prevalent that I gave in and episode 3 was about how to modify exercise to help, or at the least not sabotage your libido.  We have a little library of episodes for you if sexual health questions are top of mind for you too and we’ll link to those in the show notes.  * * MY GUEST:   * * * Dr. Lyndsey Harper is a Board Certified Ob/Gyn, Associate Professor of Ob/Gyn for Texas A&M COM, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, a women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions. She has been named Forbes Top 53 Women Disrupting Healthcare, People Newspapers’ 20 Under 40, a Top Innovator in North Texas for 2020 and a DBJ Top Woman in Tech. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH DR. LYNDSEY: WEBSITE: https://meetrosy.com/ ON SOCIAL: INSTAGRAM:  https://www.instagram.com/meet_rosy/ https://www.instagram.com/lyndseyharpermd/ LINKEDIN: https://www.linkedin.com/in/lyndseyharpermd/ TIKTOK:  https://www.tiktok.com/@meet_rosy * * RESOURCES:  * * C60 PURPLE POWER https://www.flippingfifty.com/c60 GET YOUR LIBIDO BACK: EPISODE 3 https://www.flippingfifty.com/get-your-libido-back-episode-3/ * * OTHER EPISODES YOU MIGHT LIKE:  * * WHAT YOU REALLY WANT TO KNOW ABOUT “URINARY LEAKAGE” (PART I) https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ WHAT YOU REALLY WANT TO KNOW ABOUT “URINARY LEAKAGE” PART II https://www.flippingfifty.com/urinary-incontinence-leakage/ SEX DYSFUNCTION IN THE CITY JUST LIKE THAT https://www.flippingfifty.com/sex-dysfunction/

34m
Feb 20
What Are the Real Secrets to Longevity?

* * Want the real secrets to longevity so you can love it not just last it? This is it. My guest has a voice so buttery you’ll find so easy to listen to and so excited that you’re going to get excited too. You’ll hear how he fell into longevity science. He shares a wealth of resources (books) about longevity and what it means today.  The real secrets to longevity are less secrets and far more science. We know so much that we don’t put to use yet. We can do so much better if we want to. If you’re ready to take a look, here’s how.  * * MY GUEST:   * * * Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, and pain-free lives one dose at a time. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH CHRIS: WEBSITE:  UNCOVERING THE SECRETS TO LONGEVITY SUMMIT https://www.flippingfifty.com/summit ON SOCIAL: INSTAGRAM:  https://www.instagram.com/myvitalc FACEBOOK: https://www.facebook.com/myvitalc X: https://twitter.com/myvitalc * * RESOURCES:  * * SECRETS TO LONGEVITY SUMMIT https://www.flippingfifty.com/summit Danger Coffee: https://www.flippingfifty.com/givedanger  Code: FLIPPING50  BOOKS WE MENTION:  David Sinclair –  Peter Attia –  Matthew Walker –   – Chris Burres * * OTHER EPISODES YOU MIGHT LIKE:  * * UNLOCKING THE SECRETS TO SKIN LONGEVITY | A SOLUTION FOR CREPEY SKIN https://www.flippingfifty.com/solution-for-crepey-skin/ WHOLE BODY VIBRATION FOR LONGEVITY IN WOMEN 40+ https://www.flippingfifty.com/longevity-in-women/ Testing Your Longevity: Older or Bolder https://www.flippingfifty.com/testing-your-longevity/

44m
Feb 18
Community Member SpotLight: Rotator Cuff Injury Solutions

* * If you have a rotator cuff injury or any injury for that matter at the time you’re also feeling like you’re constantly faced with figuring out your changing body’s needs, this is for you. We unpack the unknowing and waiting. What can you do when mobility or ability is limited? How do you create a plan?  We discussed blood flow restriction bands, water exercise and options to keep you in alignment. With any injury it’s common and a risk to begin compensating for the injury. There is always something that you can do. When it’s not exercise or movement, it can be a focus on nutrition.  * * MY GUEST:   * * * Sue is 66, a retired teacher/librarian, living in Australia. Sue is a member of our Flipping 50 Membership.She describes herself:I keep active and am always on the go. I understand the need to keep good health, especially now I have 8 young grandchildren. I like to exercise regularly; as well as sew; knit; garden; do yoga; and travel. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ Come up with a plan for now, for next, and find a way to feel better about the future. If you’ve got an injury and it’s been diagnosed, keep asking questions of your diagnosing physician. Ask for guidelines, limitations, criteria for doing more or doing less. Ask for time with a physical therapist if appropriate.  * * RESOURCES:  * * 5 DAY FLIP: https://www.flippingfifty.com/5dayflip * * OTHER EPISODES YOU MIGHT LIKE:  * * DR JOE MERCOLA ON BLOOD FLOW RESTRICTION TRAINING |FLIPPING 50 INTERVIEW https://www.flippingfifty.com/blood-flow-restriction-training/ BFR BANDS TO GAIN STRENGTH AFTER 50, 60 AND 70 https://www.flippingfifty.com/gain-strength-after-50/ THE CHRONIC PAIN SOLUTION FOR COMPLETE RESOLUTION https://www.flippingfifty.com/chronic-pain-solution/

35m
Feb 16
Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx

* * * * * In this episode discussing the midlife exercise rx I host Dr Kathleen Jordan as we discuss from a Medical Exercise Specialist and a physician the mash up of menopause symptoms and exercise solutions to mitigate and amplify good health now and for decades ahead.  In case you’re curious, I have a couple stats.  Nearly 50% of medical schools offer any training in exercise physiology. And 0% of these require it. At least 80% of physicians don’t feel comfortable recommending exercise.   When a doctor recommends exercise they’re often helping you get moving at all. The suggestion to walk or do Pilates can be helpful. The match to your highest priorities comes from direct knowledge of the physiology of exercise + the physiology of menopause for the ideal midlife exercise Rx for you. Right now. Because it most certainly can change.  * * MY GUEST: * * Dr. Kathleen Jordan.  Described as a proponent of digital health and solving access issues, Dr. Kathleen Jordan has consistently leveraged innovative technology in patient care. After scaling her own medical practice, she became Chief Medical Officer at Dignity Health, then shifted to leadership roles at women’s healthcare startups. She was Chief Medical Officer at Tia, focused on young women, prior to joining Midi Health. Her career highlights include: establishing telehealth services at Dignity Health; attaining the Health Equity Leadership Certification for the hospital and its programs; establishing a new trans health program in San Francisco for which she was awarded the Leadership in Innovation Award; helping Tia grow from one site to a multistate organization with leading healthcare system partnerships. She joined Midi with the goal of helping all women in midlife feel better and live stronger, longer. Her expertise has been tapped by The Washington Post, CNN, Yahoo News, and many other media outlets. She is a graduate of the UCLA School of Medicine and Stanford University. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH DR. KATHLEEN: * * WEBSITE: https://www.joinmidi.com/ ON SOCIAL: FACEBOOK:  https://www.facebook.com/joinmidi INSTAGRAM: https://www.instagram.com/midihealth/ LINKEDIN: https://www.linkedin.com/in/kathleen-jordan-md-37b6494/ * *   * * RESOURCES:  * * MENOPAUSE AND THE LOSS OF SKELETAL MUSCLE MASS IN WOMEN https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ IMPORTANCE OF STRENGTH TRAINING FOR THE MIDLIFE WOMAN | #516 https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ https://today.oregonstate.edu/archives/2015/mar/exercise-largely-absent-us-medical-school-curriculum-study-shows * * OTHER EPISODES YOU MIGHT LIKE:  * * 20 REASONS STRENGTH TRAINING SHOULD BE MANDATORY FOR EVERYONE OVER 29 https://www.flippingfifty.com/strength-training/ HOW LONG SHOULD STRENGTH TRAINING SESSIONS FOR MENOPAUSE BE? | ASK THE EXPERT Q AND A https://www.flippingfifty.com/strength-training-sessions-for-menopause/ TOTAL BODY OR SPLIT ROUTINE STRENGTH TRAINING IN MENOPAUSE | #453 https://www.flippingfifty.com/total-body-or-split-routine-453/

38m
Feb 13
Fat Burning Exercise Boost or Not? The Downside of Coffee

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

23m
Feb 09
Getting Out There After 40 Stop Holding Back!

* * It’s time to stop holding back and start sharing your crazy unique gifts. But it’s hard, right? What will people think? How do you put  yourself out there at a time when very possibly the myriad of changes in your life shake your confidence?  It’s always my hope that the strength you gain from lifting weights is far deeper than muscle. It’s confidence, it’s inner strength, it’s having a voice and strength to walk away when needed.  This episode is unique and I can’t wait for you to listen to this intelligent gifted guest who’s interviewing experts to reveal and uncover perimenopause informational gaps and provide solutions, or at the very least allow her listeners to make informed decisions.  * * MY GUEST:   * * * Ann Marie McQueen is a digital journalist, podcaster, former national columnist and founding journalist at The National Newspaper, who has split her career between North America and the Middle East. An early adopter and disruptor, she is the founder Hotflash Inc, a global platform providing evidence, expert and experienced-based information, inspiration and entertainment via newsletter, podcast, social media and more for women who are going through peri/menopause. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH ANN MARIE: WEBSITE: https://www.hotflashinc.com/ ON SOCIAL: INSTAGRAM: https://www.instagram.com/hotflashinc/ LINKEDIN: https://www.linkedin.com/in/ann-marie-mcqueen-0619346/ THREADS: https://www.threads.net/@hotflashinc TIKTOK: https://www.tiktok.com/@hotflashinc?lang=en X: https://twitter.com/hotflashinc * *   * * OTHER EPISODES YOU MIGHT LIKE:  * * MIDLIFE AND SWINGING FOR THE FENCE https://www.flippingfifty.com/swinging-for-the-fence/ MIDLIFE CHANGES WITH INTERMITTENT FASTING EXPERT GIN STEPHENS  https://www.flippingfifty.com/midlife-changes/

39m
Feb 06
Do You Need a Detox and If So, How?

* * Whether it is the beginning of the year or a new season or you’re listening later to this episode, cleanses and detoxes are prevalent topics. Do you need a detox? I may have answered that very differently 10 years ago. This episode follows two recent episodes on detox and answers some of the questions from our community about what it is why it might be needed and it’s not what you think.   But once you know something you can’t go back. In the last two years, I’ve done 3 liver detoxes. I have a recent episode on biohacking, and admit I have disliked the word hacking forever. Yet, many of us are biohacking as we gain insight into the what and why of the body. We didn’t label it.  We do elimination diets, we sauna, steam, sweat, and those all help us naturally detox. But does the body need a detox boost from time to time? And if so why?  Why am I answering this question? Because when a woman asks, why am I gaining weight when I’m doing everything right? Or someone asks why they can’t lose weight… I’ve had to have an explanation for that.  While the After 50 Fitness Formula and Flipping 50 methodologies taken from science can support an updated version of “healthy for you” that replaces healthy for all, there are stubborn cases. I’ve witnessed them for 40 years. And would say, I’ve had to solve my own mysteries along the way-  this last 5 years more than ever. Many fitness pros do and it’s what leads them to the Flipping 50 Menopause Fitness Specialist. https://www.flippingfifty.com/specialist * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * WHAT IS DETOX? * * A process of clearing toxins out of the body. The body does it well automatically. Except at a tipping point.  Tipping points are one cause of cancer. Combine GENETICS, and don’t blame your parents – we all have potential cancerous cells within us but they don’t all express – with two other factors.. The saying goes, genetics may load the gun but  LIFESTYLE HABITS pull the trigger. And the ENVIRONMENT is the third. So consider this, maybe genetically you’re more predisposed. Your environment is contaminated, because say you live in a location where air quality or water quality is loaded with heavy metals and weren’t aware of it. And let’s say in effort to do the right thing you clean within an inch of your life and always have. But if this was true before toxin-free products were even discussed and you’ve used all kinds of products promoted to kill germs, eliminate odors, sanitize your kitchen where you eat, the bathtub where you and your family bathe. This could be enough to reach a tipping point. When families endure cancer, they begin to learn this.  Often before that, we ignore or figure that it’s just someone trying to sell us a product or service. We collectively ridicule something that we aren’t ready to accept. If it’s too far from beliefs we’ve always had, it feels threatening. That’s often the human reaction to something. Judgment. Skepticism. To anything that makes us uncomfortable with knowledge we thought we had, about habits we thought were good. When those  are challenged we first get defensive. Curiosity isn’t unfortunately our first response.  But the heavy metals in your fillings, from tuna or other fish high in mercury, in drinking water; chemicals in cleaning products, hair and body products, things we’ve thought were good like fluoride in drinking water… and the BPA in plastics we all not only ate food or drank from but often also microwaved food in and stored it for days in the refrigerator. That’s just the tip of the iceberg. * * * > Toxins make fat loss hard and are hormone disruptors. >  >     * Tweet * * WHAT COULD INTERFERE WITH NATURAL DETOX?  * * Your body can deal with toxins. But one way is removing them from your bloodstream and storing them in fat. That makes fat loss hard as the body is reluctant to release these stored toxins.  One reason the process gets interrupted is the combined overload mentioned above and too few ways to eliminate toxins. If you’re not regularly sweating, during exercise, and also in sauna (preferably infrared sauna), or pooping daily at least once, supporting yourself by drinking purified water and including plenty of fiber in your diet, natural detoxification is limited.  If you continue exposure to processed foods, sweeteners, polluted water or air, or have a mouthful of old amalgams, you’re making it harder to detox.  Even eating what seem to be healthy foods, that aren’t for you, can contribute to this disrupted detoxification because your body isn’t processing them well. I didn’t understand the mechanism behind this and if you have a queasy stomach, you may want to turn this off. I’ve vomited directly onto my laptop  keyboard while drinking a really poor coffee choice.  You may wonder why I talk about clean sources of matcha and coffee ? It matters. Even if you’re getting away with it, doesn’t mean there isn’t damage being done. If you have 95% of everything well, missing a step may not be a problem here and there. But when your body becomes loaded down, even with those of us that live health-consciously, your body will rebel somehow.   I put together a list of things I did last year, and among them: __ __ Considering that, first and foremost, what if my drinking water or tap water is contaminated? Fluoride, chlorine, or I was drinking out of plastics, soaking in water regularly? What if I wasn’t careful of my matcha and was drinking mold and heavy metal-laden green tea? I’m doing those things every single day.  BTW: I choose PIQUE and you should too! If you’re a coffee drinker – I do recently more too – because I’m drinking a coffee designed to NOT have mold(common) and infused with minerals and electrolytes. Try it yourself here https://www.flippingfifty.com/piquetea. I also had a water filter system installed for the entire house and for drinking water.  It took three times for me to roast a pan of veggies, eat them and almost immediately, get nauseous and throw up to put the clues together. It was the food for sure, specifically sulfurous foods. That I ate often: broccoli, brussels sprouts, cabbage, cauliflower, onions and garlic. Just to name a few that I eat often in copious amounts. Now, sulfur can be good for the body, but if something else is off, it can trigger the issues like I’ve described. It’s not about eliminating those foods 100% all the time. It’s about fixing the root cause of the problem.  * * WHY WOULD YOU NEED A DETOX?  * * Here’s what I find is the kicker; signs you may need a detox mimic many signs of menopause:  __ __ So it’s not a coincidence. At a time when your hormones change, you tolerate things less well. Your body has the hormetic stress of the phase of life you’re in, and possibly can’t work as hard to process all the toxins from your past and present as well.  * * HOW CAN WE SUPPORT OUR NATURAL DETOX PROCESSES?  * * How Your Exercise Supports Natural Detox –  Podcast Episode First and foremost, start exercising regularly if you’re not already. Exercise moves everything so your circulation, respiration, digestion are all enhanced. You’ll sweat, expire and eliminate toxins better. The lymphatic system is a part of that and you’ll hear more about that in the podcast on natural detox with exercise.  Natural detox occurs with the liver first every day. It filters everything. But if it’s on overload as from above it can’t do the job. There’s three ways to lighten the load.  __ __ If you wanted to do a natural 3 day detox you could:  __ __ * * MY DETOX EXPERIENCE?  * * In order to support detox for something specific like mold exposure – I used glutathione and Charcoal.  In order to do a liver cleanse I took supplements with scalar frequency and those that helped me intermittent fast with some boosted benefits for the body’s own rejuvenation.  Inside the Flipping 50 membership, we regularly do a self-directed kickstart. This is just a very simple elimination of food sensitivities, awareness of other toxins in your environment, knowledge of how to support your own system and tracking progress start to end. But sometimes it takes more. I’ve done a LIVER CLEANSE WITH SARA BANTA OF ACCELERATED HEALTH PRODUCTS.  I’ve done this three times now and it gets easier each time and I’ve learned so much. Look, I don’t like “cleaning myself out.” But this recent process was so easy compared to previous flushes. I’ll do it again sooner than I have before. She made the final stages so much easier. Perhaps I’m less distracted than I’ve been for a decade too. The entire process was just simpler and smoother.  The exposure to amyloid proteins and spike protein that are real for all of us who regularly think of chicken and turkey, not to mention the post-pandemic status whether or not you chose to do a poke.   For me, the final cleaning out was no less pleasant but it also was a huge eye opener about what’s going on in my body, why I have felt less than 100%. And for those of you that “do well.” In fact, if you do better than most, it’s all too easy to settle and tell yourself what others are telling you: I know you! But stop… if you don’t feel 100%, you’re not. End of story. Dig for why.   In show notes I’ll share how to get access to Sara’s next cleanse. She does them monthly, with a coaching group where she answers questions, a very complete pdf, as well as videos to explain what and exactly how to do the cleanse. If you choose to do it, I’ll support you in any way I can too.  I’ll share the other ways I detox every day and week of the year with my coffee, tea, and sauna and inside our member’s area for our members, you’ll be able to search for detox options to DIY or with our other members.  * * RESOURCES:  * * ASCENT LIVER CLEANSE & LIVER FLUSH: https://www.flippingfifty.com/cleanse MY MATCHA: https://www.flippingfifty.com/piquetea  MY COFFEE: https://www.flippingfifty.com/givedanger CODE: Flipping50 MY SAUNA: https://www.flippingfifty.com/sauna [I have a solo] * * OTHER EPISODES YOU MIGHT LIKE:  * * HOW YOUR EXERCISE SUPPORTS NATURAL DETOX https://www.flippingfifty.com/exercise-supports-natural-detox TO DETOX AND IF SO HOW TO DETOX: MIDLIFE WOMAN TO MIDLIFE WOMAN https://www.flippingfifty.com/how-to-detox/

38m
Feb 02
Inspiring Stories of Older Athletes North of Forty

Every once in a while inspiring stories come across my desk and I’m so excited to share this episode. Author, Lauren Hurst - who calls herself not an author - wrote a book about older athletes sharing their path and performance.. Some of which will blow you away.  I’ll link in this episode to a previous episode with the hosts of the Huntington World Games in St George Utah. We’ve had some amazing examples of athleticism in our lifetime. Yet, too little. We hear of 103 year old runners because there are so few. Yet, we don’t think we’ll be doing that at 103. Many 52 year olds think they are too old to run any more. It’s not necessarily age. And maybe running isn’t or wasn’t even your sport. But something might be.  This episode is for anyone who needs to hear it’s never too late.  * * * * * Lauren Hurst is the author of . Lauren is a lifelong competitive athlete and independent personal trainer. She has trained clients of all shapes and ability levels from ages 7 to 96, and currently specializes in clients over 60. She holds a BS in Corporate Fitness from Central Connecticut State University. Throughout her athletic career, Lauren has been a competitive tennis player, swimmer, bodybuilder, martial artist, runner, duathlete and triathlete. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH LAUREN: WEBSITE: http://www.northfortyfitness.com ON SOCIAL: FACEBOOK: https://www.facebook.com/northfortyfitness INSTAGRAM: https://www.instagram.com/northfortyfitness/ * * RESOURCES:  * *  5 DAY FLIP: https://www.flippingfifty.com/5dayflip NORTH OF FORTY: INSPIRING STORIES OF OLDER ATHLETES https://www.amazon.com/North-Forty-Inspiring-Stories-Athletes/dp/B0CHKTLY1J * * OTHER EPISODES YOU MIGHT LIKE:  * * TOKYO OLYMPICS LESSONS ON AGING AND STRENGTH| FLIPPING50 #471 https://www.flippingfifty.com/tokyo-olympics/ THE SENIOR GAMES | OFF THE SCALE AND ONTO A STARTING LINE https://www.flippingfifty.com/senior-games/ HOW TO CHANGE THE WAY YOU AGE | BOLDER IS BETTER https://www.flippingfifty.com/growing-bolder/

32m
Jan 30
Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin

* * You lift the weights, drop the collagen in your coffee and hydrate like it’s your job but still with the toned muscles see loose skin. A female scientist may have the answer for crepey skin.  In 2018 I received hundreds of applications for the Flipping50TV show https://www.flippingfifty.com/flipping-50-tv/. Popular questions made it to the show. The 18th episode (of the 39 done in 3 seasons) was literally about crepey skin. In the letter it was from a woman who’d experienced significant weight loss, yet her loose skin was an issue. She’s not alone. Even without weight loss, at some moment post menopause when that estrogen needle bonks, almost all women notice a difference.  But some seem to have it figured out. Not all women 60 or 65 or 70 have the same skin. So what’s the difference? Lifestyle habits matter. And for secret weapons, this episode shares a relatively new discovery. * * TACKLING THE SOLUTION FOR CREPEY SKIN * * In this engaging podcast episode, Dr. Alessandra, the Co-Founder and Chief Scientific Officer of OneSkin, dives deep into the world of skin longevity. * * A FLIPPING 50 TV EPISODE OFFERS A SOLUTION FOR CREPEY SKIN: * * * * *   * * MY GUEST:   * * * Dr. Alessandra is the Co-Founder and Chief Scientific Officer of OneSkin, a disruptive and fast-growing skin longevity company developing products to address the root causes of aging so that skin functions, feels, and appears younger. The company was founded by a team of 4 female PhD-level longevity scientists with 15+ years of experience in stem cell biology, skin regeneration, aging, and bioinformatics. They started building a skin aging platform to validate products in the market. After they discovered that many anti-aging skincare products are not only ineffective but often ACCELERATE THE AGING process and compromise skin’s health, they set a screening platform to identify new molecules that could target the root causes of skin aging.  Dr. Alessandra led the team that identified the OS-01, the world’s first cosmetic peptide that reverses aging at the molecular level, showed significant improvement in skin health and appearance in 100% of users, according to a third party clinical study. OneSkin has gained recognition from key opinion leaders in longevity science, including foremost authority on biohacking Dave Asprey, world-renowned aging research doctor David Sinclair, and Tony Robbins. They have also been featured in many leading media outlets like CNN, Forbes, LA Weekly, and US Insider. Dr. Alessandra holds a Master’s degree in stem cell biology and a PhD in skin regeneration and tissue engineering from the Federal University of Minas Gerais in Brazil. She led the OneSkin team that discovered a new molecule, OS-01, capable of reducing the skin’s biological age.  Dr. Alessandra is also the co-inventor of five patents and has published 20 peer-reviewed papers in scientific journals. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH DR. ALESSANDRA: WEBSITE: https://www.flippingfifty.com/oneskin ON SOCIAL: FACEBOOK:  https://www.facebook.com/OneSkinTech/ INSTAGRAM: https://www.instagram.com/oneskin.co/?hl=en YOUTUBE: https://www.youtube.com/channel/UCvNUO9jiMfYy2kCVUNj8pNQ?app=desktop LINKEDIN: https://www.linkedin.com/in/alessandra-zonari-80262258/ * * RESOURCES:  * * ONESKIN: https://www.flippingfifty.com/oneskin * * OTHER EPISODES YOU MIGHT LIKE:  * * YOUR HORMONES AND SKIN IN MIDLIFE | INTERVIEW WITH THESPADR https://www.flippingfifty.com/hormones-and-skin/ ACNE IN MENOPAUSE? HOW TO DEAL WITH IT | INTERVIEW WITH A SKIN EXPERT  https://www.flippingfifty.com/acne-in-aging-and-menopause/

46m
Jan 26
Woman to Woman: How to Get Your Best Sleep in Midlife

* * Time to get your best sleep in midlife (and later)!!  You’re going to hear about thought restructuring, placebo effects, and how to improve your days by improving your nights. Does sex before bed improve your sleep? What do you do if you’re waking at 2 or 3 am? Why might you be waking at these times and why does the frequency of wake ups increase?  Need Tips on Sleep? My free Sleep Yourself Skinny eguide * * MY GUEST:   * * * Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life.  Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH MORGAN: WEBSITE: https://www.morganadamswellness.com/ ON SOCIAL: FACEBOOK: https://www.linkedin.com/in/morganadamswellness/ INSTAGRAM: https://www.instagram.com/morganadams.wellness/?hl=en * *   * * OTHER EPISODES YOU MIGHT LIKE:  * * HOW TO LOSE 100 LBS (IN YOUR 60S) AND THE OBSTACLES ALONG THE WAY: https://www.flippingfifty.com/lose-100-lbs/ 7 EXPERT SLEEP TIPS FOR GOOD NIGHTS AND GREAT DAYS: https://www.flippingfifty.com/sleep-tips/ EXERCISE AND SLEEP IN MENOPAUSE | HORMONE BALANCING TIPS: https://www.flippingfifty.com/sleep-in-menopause/

42m
Jan 23
Whole Body Vibration for Longevity in Women 40+

* * * * * For the ultimate tips on longevity in women 40 and over we’re diving into whole body vibration in this episode with a spokesperson and brand ambassador for Power Plate.  Did you know whole body vibration was first used by astronauts to essentially add protection of bones when in space? Did you know the brand I use, Power Plate, has been available for 20 years?  * * MY GUEST:   * * * Caroline Pearce, a former international heptathlete and bobsledder for Great Britain, seamlessly transitioned into a successful career as a TV presenter, reporter, commentator, and event host. Holding a First Class Honors Degree in Sports Science and a Master’s Degree in Nutrition and Exercise Physiology from Loughborough University, she is also a published author and a go-to fitness and nutrition consultant. Currently a leading host and reporter for TNT Sports UK, Caroline presents pre and post-fight shows and interviews on the Ultimate Fighting Championships (UFC) and boxing. She has also served as a host for ESPN, Fox Sports and NBC Sports. As a fitness and health expert with over 15 years of experience, she is an author, produced an award-winning DVD fitness series, and content contributor. She is here because of her 20 years as a master trainer specializing in Power Plate whole body vibration education. Her extensive athletic career includes achievements as a national heptathlon champion and silver medallist in the Long Jump. Caroline represented Great Britain in the European Cup Heptathlon Team and later joined the Great Britain Bobsleigh team competing at the World Championships. As ‘Ice’ on the revival of ‘Gladiators,’ she became a fan-favorite, showcasing her prowess in sports-entertainment. * * Power Plate - use CODE: Flipping50 * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH CAROLINE: WEBSITE: https://www.carolinepearcetv.com/ ON SOCIAL: INSTAGRAM: https://www.instagram.com/carolinepearce/ https://www.instagram.com/powerplateusa/?hl=en * * RESOURCES:  * * POWER PLATE: https://www.flippingfifty.com/PowerPlate CODE: Flipping50   * * OTHER EPISODES YOU MIGHT LIKE:  * * HOW YOUR EXERCISE SUPPORTS NATURAL DETOX https://www.flippingfifty.com/exercise-supports-natural-detox * * * *  

51m
Jan 21
How Your Exercise Supports Natural Detox

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

22m
Jan 19
To Detox and If So How to Detox: Midlife Woman to Midlife Woman

* * Wonder how to detox? Or if you even need to? I know my view on this has changed dramatically in the last decade. Once under the belief that our body’s detox naturally enough to do the job, I don’t think that’s the case any more. I think we often need a boost and depending on how clean your lifestyle more or less often. By now you know toxins absorbed by our body because we eat them, breath them, wear them (including fragrances) or have them in our homes or cars… are stored in fat. That makes fat hard to lose. But there’s more to it. Those toxins still do damage and compromise your function.  This episode is about how to detox.  * * MY GUEST:   * * * In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show which reaches over 600,000 listeners per month, Sara Banta is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn’t give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ Still have questions on how to detox? Connect with Sara. * * CONNECT WITH SARA: WEBSITE: https://sarabantahealth.com https://www.flippingfifty.com/cleanse ON SOCIAL: FACEBOOK:  https://www.facebook.com/acceleratedhealthproducts INSTAGRAM: https://www.instagram.com/acceleratedhealthproducts/ X: https://twitter.com/sarawbanta * * RESOURCES:  * * ACCELERATED HEALTH LEAKY GUT BUNDLE: https://www.flippingfifty.com/cleanse * * OTHER EPISODES YOU MIGHT LIKE:  * * PERFECTION DETOX FOR THE MINDSET OF MIDLIFE SUCCESS https://www.flippingfifty.com/perfection-detox/ HIGHER METABOLISM WITH THERMOGENESIS: WHAT’S THE INFLUENCE OF FOODS? https://www.flippingfifty.com/higher-metabolism/ THE GENETICS OF METABOLISM AND WEIGHT LOSS FOR WOMEN OVER 40 https://www.flippingfifty.com/genetics-of-metabolism/

54m
Jan 16
You Want to Balance Blood Sugar for Belly Fat Reduction

* * If you’ve got a belly fat issue you potentially also have a need to balance blood sugar. In this episode I answer a community member question.  Community Member Question:  While there isn’t necessarily wrong with a 70 or lower at night if you feel fine, crashing during the day definitely raises some questions. Clarified with the individual it was that it down (but not numbers given to what) 2-3 times during the day.  * * HOW TO USE A CGM TO BALANCE BLOOD SUGAR * * __ __ On the other hand if you feel the highs and crashes, then we want adjustments.  Are you monitoring your stress levels and your sequence of food?  Sequence can change the impact of a meal by 75%.  Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise.  Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key. A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar. So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference.  Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food.  Experiment: In the protein shake you had:  X protein X carb X fat. What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio. * * HOW TO TEST TO BALANCE BLOOD SUGAR LEVELS * * WHAT HAPPENS IF YOU HAVE A PLATE OF WHOLE FOOD INSTEAD? Salmon  Carb in legume soup or bean salad (to bump your fiber)  Added fiber to reach same.  THEN TRY AGAIN … SAME MEAL IN DIFFERENT ORDER.. CARBS LAST.. WHAT HAPPENS?  Testing means you change ONE variable at  a time. Keep in mind week 1 should be recording what is your usual habit. Week 2 and so on should be consciously testing ONE thing at a time. * * OTHER FACTORS IN MONITORING BLOOD SUGAR BALANCE WITH CGM Are you taking High doses of Vitamin C? This can create false reports of blood sugar if you’re using some CGMs.  Does this feel right? The monitor may not be functioning properly or require some calibration. Did you know we tend to default to having done something wrong! It’s not always us! * * RESOURCES:  * * MY CGM OF CHOICE: https://www.flippingfifty.com/myglucose * * OTHER EPISODES YOU MIGHT LIKE:  * * ANSWERS TO YOUR CGM QUESTIONS: FOR NON-DIABETICS https://www.flippingfifty.com/answers-to-your-cgm-questions/ 28-DAY CGM EXPERIMENT: WHAT I LEARNED THIS TIME https://www.flippingfifty.com/28-day-cgm-experiment/ WALKING OFF WEIGHT IN MENOPAUSE | CONTROLLING BLOOD SUGAR https://www.flippingfifty.com/walking-off-weight/

16m
Jan 12
Grow Your Own Food | Gardening for Greater Health

* * How would you like to grow your own food for dinner? Step outside your door or head to a special place on your counter and grab your spinach or microgreens, wash them and enjoy?  No matter where you live, my guest today tells us we can do this. I love the idea of pulling it out of the ground and eating it full of nutrients instead of knowing it’s been flown or trucked in, sat in the store and then in my refrigerator… all the while losing nutrients.  And of course, that’s if the nutrient density of the soil it was grown in was good to begin with. We’ve got reasons to want better nutrition than we can buy at the grocery store.  * * MY GUEST:   * * * Katie Oglesby is an edible Garden Designer and holistic health coach on a mission to help her clients to stop being passive participants in their health journeys and become courageous, informed advocates for their wellbeing. As a Garden Coach and Real Food Advocate, she fuses the healing power of gardening with the healing power of food-as-medicine in her garden designs and holistic approach to a garden-to-table lifestyle. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH KATIE: WEBSITE: http://autojuvenation.com ON SOCIAL: FACEBOOK:  https://www.facebook.com/katiemoglesby INSTAGRAM: https://www.instagram.com/katiemoglesby/ PINTEREST: https://www.pinterest.com/katiemoglesby/ LINKEDIN: https://www.linkedin.com/in/katie-oglesby-ba582362/ * * RESOURCES:  * * GARDEN TO TABLE GUIDEBOOK https://katie-oglesby.mykajabi.com/mini-course-guidebook 5 DAY FLIP: https://www.flippingfifty.com/5dayflip * * OTHER EPISODES YOU MIGHT LIKE:  * * HIGHER METABOLISM WITH THERMOGENESIS: WHAT’S THE INFLUENCE OF FOODS? https://www.flippingfifty.com/higher-metabolism/ WHEN HEALTHY FOODS CAUSE FAT AND WEIGHT GAIN https://www.flippingfifty.com/healthy-foods/ HOW NOT TO DIE FROM YOUR NUTRITION MISTAKES https://www.flippingfifty.com/nutrition-mistakes/

25m
Jan 09
How to Boost Your Metabolism in Midlife the Non-Dieting Way

* * It is possible to boost your metabolism in midlife and it’s probably not going to happen from a diet. In fact everything about a diet will tell your body to burn fewer calories and slow your metabolism and deplete energy. Why do we collectively still resort to eating less? That’s going to be a puzzle to solve for all time perhaps. But perhaps not for you. Because in this episode we talk about a far more uplifting option and honestly we review the reality of eating less and what it REALLY does to your body.  * * MY GUEST:   * * * Nagina Abdullah is a weight-loss coach for women and professionals and founder of the website MasalaBody.com. She coaches women to boost metabolism naturally and simplifies creating a healthy lifestyle, even if they have tried everything. Nagina has a degree in Molecular and Cell Biology from UC Berkeley and has helped over 1200 professional women successfully lose weight.  * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH NAGINA: CONNECT WITH NAGINA’S 7-DAY SUMMIT:  The Boost Your Metabolism in Midlife  https://www.flippingfifty.com/bym ON SOCIAL: FACEBOOK:  https://www.facebook.com/masalabody INSTAGRAM: https://www.instagram.com/naginametabolismboostcoach/ LINKEDIN: https://www.linkedin.com/in/nagina-abdullah/ YOUTUBE: https://www.youtube.com/masalabody PINTEREST: https://www.pinterest.com/masalabody/ * * RESOURCES:  * * Boost Your Metabolism Conference: https://www.flippingfifty.com/bym * * OTHER EPISODES YOU MIGHT LIKE:  * * HOLDING ON TO METABOLISM BOOSTING MUSCLE IN MENOPAUSE https://www.flippingfifty.com/muscle-in-menopause/ HIGHER METABOLISM WITH THERMOGENESIS: WHAT’S THE INFLUENCE OF FOODS?  https://www.flippingfifty.com/higher-metabolism/ HOW NOT TO DIE FROM YOUR NUTRITION MISTAKES  https://www.flippingfifty.com/nutrition-mistakes/

34m
Jan 07
Testing Your Longevity: Older or Bolder

* * * * * This episode kicks off the New Year with something we seem to all be so interested in, right behind belly fat, and that’s longevity. Is it just me or is it even 30-somethings now trying to reverse aging? Unpacking all that this is and isn’t could be a philosophical episode all on its own. Instead, I’d thought we’d take a look at 4 ways testing your longevity is possible, at home. Now, these tests are not fool-proof. And if you have an old injury or condition, you won’t be able to do one or more. Yet, say some of the researchers, that’s the reason to pay attention – close attention – to the things you can control! So, knowing is good.  But also.. Please… don’t let this discourage you. It’s not too late.  An article in Inc. magazine got my attention the other day.  Apparently a 60-year-old startup founder is 3x as likely to found a successful startup as a 30-year-old startup founder and 1.7 times more likely to have it wind up in the top 0.1 percent of all companies.  You can’t do that – or anything meaningful – sick, old, tired or with stale ideas.  So whether you’re one of our healthpreneurs or not, you’re at an advantage if you’re truly healthy.  Can you do 20 push ups? Sit and stand (barefoot on the floor unassisted)? Walk between at a minimum of 3.3 mph? and hang from a pull up bar for at least 30 seconds?  You’re not only going to live longer but you can run your business (or family, home and organizations you volunteer for) like a boss. The first quarter of 2024 the Flipping 50 Membership is going to focus on benchmarking, improving and retesting. In addition to testing those progress chart tracking we always encourage (measurements, body composition and objective ratings of our daily health) we’re targeting these.   Here’s how you can start this at home! (or inside our membership? Do this with us the weekend of the 13th and 14th!  * * COMMUNITY MEMBER QUESTION: INTERMITTENT FASTING AND EXERCISE * * * Molly asked,  Start earlier. That makes it simple! You don’t have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm.  Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you’re an active person to do this regularly. Rotate.., 12, 14, 15, 18 ….  Rotating the amount of carbs you have also becomes important. Overall, lower than you’ve probably had before in your life (remember when you’d have two bagels at a sitting?) But you might toggle between 50 and 100 grams a day. If you always go long fasting, if you also restrict calories when you are in an eating window, and if you never vary carbs and always go low, you will have no metabolic flexibility. For the majority of humans that just won’t work. Your body is getting stressed by each of those things and never rewarded and replenished. Just where is that energy to do work and fun stuff going to come from?  If this was your first book? Keep reading. It’s good but there are dozens of ways to fast. They include just going lower calorie for 5 days (with higher fat and lower protein), and using bone broth or doing smoothies twice daily. There are so many ways to start. But for intermittent fasting to be the goal then starting to extend your overnight fast is the beginning. Hit 12 hours. Try 13 and 14. See how you do. But don’t always do it.  Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. It’s not intermittent fasting and exercise. It’s intermittent fasting OR exercise. Which do you need most right now and why?  Also relevant: do you have any emotional eating tendencies or a history of eating disorder or diet and binge? If yes, this is a slippery slope for you. (see resources) * * TESTING YOUR LONGEVITY WITH 4 TESTS * * PUSHUPS  Can you do 20 pushups? For females this is the goal as estimated based on the male-only study finding 40 pushups for men significantly decreased risk of cardiovascular risk. Further, it was a better indicator than sub-maximal treadmill tests. While VO2 capacity is associated with longevity, assessing VO2 max is limited to those first with access to a lab and those highly motivated to endure the discomfort a true test requires.  PROS: The push up is a test of multiple things including upper body strength as well as core. Overall, it’s a functional use of the body. If you can do it horizontally, good form and posture vertically is far more likely.  CONS:  If you’re at all compromised, as many are, with ability to stabilize the scapular (shoulder blades) or with shoulder rotator cuff issues, and can’t maintain good form head to toe the push up can be injurious at worst or increase poor mechanics at best.  FLIP:  I’d much rather that we all could do at least a few pull ups.  WALKING PACE Can you walk a pace between 3-4 mph? It’s actually 3.3 that supports bone density, while slower paces don’t. So, there’s that too.  If you’re over 60, the effect of slow vs fast walk (at least 3-4 mph) is even more pronounced in reducing all-cause mortality. Like 53% less. Map out a mile of relatively flat surface. Warm up, test your speed. When returning to retest be sure you do the exact same course.  PROS:  This is directly related to our independence later in life. Being able to walk at a respectable pace (I wouldn’t designate this as fast) is a factor of weight and mobility, muscle and joint and metabolic health. Inability to perform this one already indicates a need to buff other areas to compensate.  CONS:  If you’re compromised due to a previous injury or a condition in feet, ankles, knees, hips or significantly overweight there is already a limited ability to walk, this test is not a possibility.  Next up for testing your longevity is a challenging one!! So I hope you’re warmed up!  SIT RISE TEST  A study in the found how well you do the stand to sit to stand test indicates your risk of mortality.  Stand barefoot, cross one leg over the other and lower yourself to a sitting position. Then try to stand back up.  Attempt to do so without touching the floor with your hand, knees, elbows, forearms or sides of your legs.  You begin with 10 points. Subtract half a point each time you use a body part to shift to one side before levering up. Also subtract half a point if you lose balance.  In the study those that scored less than 8 points were twice as likely to die within the following six years. Those that scored less than 5 were three times as likely to die within the following six years.   An increase in your score of any kind reduces your mortality rate by 21%.  PROS:  This requires flexibility, balance, mobility and muscle strength. Any lack of balance, flexibility, strength or being overweight make the test harder. Each of these components is correlated to risk of mortality.  CONS:  Compromise in a joint that limits the performance of this test may not reveal that some level of these functional components are present in other joints and are evidenced in other activities.  You need a tool for testing your longevity with this next test. They aren’t costly and some gyms likely also have them.  GRIP STRENGTH  In 2018 the grip strength test was determined to correlate to overall body strength and muscle mass.  Low overall muscle strength (as correlated with grip strength) is a health hazard to all health outcomes except for colon cancer, prostate cancer and lung cancer.  You can buy a dynamometer to test grip or for an easier at home or gym option, hang from a pull up bar. For men 60, and for women 30 seconds is a good target, suggest some researchers. Yet, it’s an increase or decrease that you want to watch. A six-pound decrease (as tested on with the hand grip tool – but that may correlate to any reduced time hanging) correlates with 16 percent higher risk of dying from any cause.  To improve grip strength, you don’t want to just work on grip strength however. Don’t go around the house squeezing tennis balls. That’s not really the value of the test. Improve your overall skeletal muscle strength. Other ways to assess total body strength are a one-rep max or estimated 1-rep max by doing a 10-rep max. Grip strength is far less intimidating and less injurious. But make no mistake your bench press, row or pull up, or leg press weight should also be improving.  ARE YOU BUILT TO LAST (AND LOVE IT?) This small battery of tests are simple ways to assess your function. Every test has limitations. You may not be able to do one or more of them. The best use of them is in addition to outcomes like body fat percent (30% is obese), waist girth (for women, 35 inches significantly increases health risk), amount of muscle mass (in pounds or kilograms) primarily to know if you’re gaining, losing or at very least preserving are additional objective measures. You may already be using these without knowing the significance of them.  Flipping 50 Members have access to a Progress tracking both objective and subjective measures of progress. If you’re not inside the members area yet with a course, membership, or downloadable freebie, you can start here. https://www.flippingfifty.com/login The point in measuring and interpreting these is realizing the habits you’ve had to this point got you the results you have at this point. If you wish to change the outcome, you change the habits related to them. An injury or condition may have limited your ability to perform a certain test. This awareness can still be an asset if it highlights the need to strengthen other areas of your health span longevity.  Need support? Join us for a masterclass Jan 10, 2024 https://www.flippingfifty.com/olderandstronger * * RESOURCES:  * * MASTERCLASS: https://www.flippingfifty.com/olderandstronger  MEMBERSHIP: https://www.flippingfifty.com/cafe  SMART SCALE: https://www.flippingfifty.com/givescale HANDGRIP:  POWER PLATE: https://www.flippingfifty.com/powerplate – USE CODE FLIPPING50 FOR 25% OFF AND FREE MASSAGE GUN WITH PURCHASE * * REFERENCES: * * Araújo CGS, Castro CLB, Franca JFC, Araújo DS. Sitting–rising test: Sex- and age-reference scores derived from 6141 adults. European Journal of Preventive Cardiology. 2020;27(8):888-890. doi:10.1177/2047487319847004 Celis-Morales C A, Welsh P, Lyall D M, Steell L, Petermann F, Anderson J et al. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants  2018;  361 :k1651 doi:10.1136/bmj.k1651 de Brito LBB, Ricardo DR, de Araújo DSMS, Ramos PS, Myers J, de Araújo CGS. Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology. 2014;21(7):892-898. doi:10.1177/2047487312471759 Stamatakis E, Kelly P, Strain T Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts 2018;52:761-768. Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.  2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341 * * * *  

31m
Jan 05
Is CBD the Answer? How Women Use CBD to Manage Menopause

* * Curious about when or how women use CBD to their best advantage? I’ve been using CBD off and on for about 6 years. I originally began after being gifted some products that then loved so much I shared with my mom for her lower back. I’ve used rubs and lotions for recovering from training rides and runs during triathlon training.  But I think there are now several indications as well as formats for using CBD that may make your head spin if you’re new to it. So this episode is designed to help clarify as well as to know what’s the difference between all the products you see available just everywhere now? What’s quality vs not really supportive at all?  But… there is SO MUCH more in this episode. Get to know your hormones better in the next 40 minutes. I promise.  * * MY GUEST:   * * * Dr. Eric Dorninger ND, LAc is a Registered Naturopathic Doctor and Licensed Acupuncturist. He graduated from Bastyr University (www.bastyr.edu http://www.bastyr.edu/), the leading accredited university for science-based natural medicine. Prior to medical school, he received his B.A. in Kinesiology from the University of Colorado, Boulder in 1997. During this time he also finished his E.M.T. (Emergency Medical Technician) training and volunteering at Porter Care Hospice in Denver. This dual exposure of medical perspectives laid down the roots for Dr. Dorninger’s integrated approach to diagnosis, treatment, and healing. In addition to private practice, Dr. Dorninger teaches functional medicine for Apex Energetics. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH DR. ERIC: ON SOCIAL: WEBSITE: https://www.bluesky-cbd.com ON SOCIAL: INSTAGRAM: https://www.instagram.com/drericdorninger/ PODCAST: THE VITALITY HOUR https://www.youtube.com/@thevitalityhour1371 * * RESOURCES:  * * BLUE SKY CBD: 20 % OFF https://www.flippingfifty.com/blueskycbd * * OTHER EPISODES YOU MIGHT LIKE:  * * WOMEN’S HEALTH MISMANAGEMENT: WHEN YOU CAN’T FIRE YOURSELF https://www.flippingfifty.com/manage-health/ IS A CHIROPRACTOR IN YOUR MIDLIFE HEALTH ARSENAL? https://www.flippingfifty.com/chiropractor-in-your-midlife-health-arsenal/ BONE HEALTH, OSTEOPOROSIS, OSTEOPENIA TIPS YOU’VE NEVER HEARD https://www.flippingfifty.com/bone-coach/

43m
Jan 02
Flipping 50 Top 10 Podcasts of 2023

* * In this, one of my favorite podcasts of the year, you’ll find all the top 10 podcasts of 2023 as voted by you and downloads. Whether you’re listening from the show notes pages at Flippingfifty.com, on iTunes, iHeartRadio, Spotify or any of 80 other platforms where this 10 year old podcast appears twice weekly, I am grateful for you.  My hope in starting this, which is my second podcast, in case you didn’t know. The She Means Fitness Business podcast (previously named Voice for Fitness Professionals, and Fitness Marketing Mastery) was the first podcast I began in 2012. So yes, I’ve been doing this for a minute. It’s a lot of episodes, a lot of interviews and a lot of tips considering I’ve done 30 day sprints in 2020 even with a daily episode for the business podcast, weekly I provide two episodes a week each, and occasionally a bonus episode.  I’m a teacher and my goal is to use that sense of answering questions before you know to ask them in episodes where I’m diving into a topic based on a listener’s question or I’m interviewing someone like Dr. David Rosensweet, Gin Stephens, or hosting a group of over 60 bodybuilders.  I can’t wait to spend more time with you in 2024. If you love the podcast you also may be interested in the recordings from the 7-day summit I hosted in May 2023. The What, When & Why to Exercise for Women 40+ recording bundle comes with other perks and downloads plus 39 expert recordings on topics directly related to success with exercise over 40.  * * #10 EPISODE OF THE TOP PODCASTS OF 2023  WHICH HORMONES MATTER MOST IN MENO(PAUSE) * * In this episode I breakdown the hormones that impact your exercise needs, need-not-tos, and discuss some surprising ways to improve exercise benefits that target changes you want in menopause.  https://www.flippingfifty.com/which-hormones/ 8/27/23 #9  BUILD BONE AFTER OSTEOPOROSIS  Released during October, this episode quickly jumped to a record downloads. We care about bones. We’re confused about exercise and how to get it. This by the way is another reason to grab the What, When & Why to Exercise bundle for discussions with bone health experts like Belinda Beck and Kevin Ellis, as well as gut health expert Vincent Pedre.  https://www.flippingfifty.com/build-bone-after-osteoporosis/ 10/17 #8 MIDLIFE CHANGES WITH INTERMITTENT FASTING EXPERT GIN STEPHENS We’re enamored or confused by the application of intermittent fasting in our everyday lives together with exercise. This episode shares Gin’s personal journey of weight loss via intermittent fasting to bestselling author and host of multiple podcasts on the topic of intermittent fasting.  https://flippingfifty.com/midlife-changes/ 10/24 #7 A HORMONE THERAPY ROADMAP: WHAT, WHEN & WHY In all the interviews I’ve done with guests on both shows combined, this is hands down my favorite. The value bombs Dr Rosensweet dropped were unlike any with another hormone expert (and there have been many). For an understanding of hormones, of the what, when and why and dissection of it for YOU and your needs, this episode is a keeper.  If I could override your votes this would be my top personal favorite.  https://www.flippingfifty.com/hormone-therapy-roadmap/ 11/03 #6 21 WALKING TIPS | MENOPAUSE Q AND A VIDEO This I must say is also a favorite of mine! And I was thrilled to have this, and the one preceding it be so popular. We walk. We want to know how it matters or reinforce the walking we do. This one fielded 21 questions from our community about walking.  https://www.flippingfifty.com/walking-tips-2/ 8/18/23 * * #5 TOP PODCAST EPISODE OF 2023  BODYBUILDING FOR WOMEN OVER 50 (AND 60, OR 70) OR LIFE BUILDING * * We love to be inspired. This episode is evidence from both sides that women support women more in midlife than ever. The guests in this group wanted to share everything about their own journey. The response from our community and from the video (found on my YouTube channel) thanking the women and 100% positive says a lot about how we want to believe if they can, I can too. (and pssst… you can) https://www.flippingfifty.com/body-building-over-50/ 3/7/23 * * #4 TOP PODCAST EPISODE OF 2023  YOUR BEST 2023 | A FREE WORKSHOP FOR WOMEN * * I released this episode that is far more like a workshop Jan 1, 2023. It’s still applicable. It’s multiple hundred dollar value workshop I’ve given live to corporations, women’s groups, and coaching client audiences for 22 years. I gave it to you free. And you loved it.  https://www.flippingfifty.com/best-2023/ 1/1/23  * * #3 TOP PODCAST EPISODE OF 2023  WEIGHT MANAGEMENT AFTER 50 AND BEYOND * * Weight gain in menopause is often a challenge to figure out. Even doctors are not immune though may have tools to figure it out faster. This episode discusses the mechanisms, the default steps we take and how they may backfire so what to do instead.  https://www.flippingfifty.com/weight-management-after-50/ 3/10/23 * * #2 TOP PODCAST EPISODE OF 2023  EASY FAT LOSS FOR WOMEN OVER 50 * * You’re seeing a theme here already. Fat loss and weight are top of mind for women in midlife. The uncontrollable weight coming on with no notice or reason is a source of frustration for many women in midlife. Even if it’s not weight, body composition or belly fat shift.  https://www.flippingfifty.com/easy-fat-loss/ 2/14/23 * * #1 TOP PODCAST EPISODE OF 2023  MIDLIFE WEIGHT LOSS: BURN BODY FAT, BALANCE YOUR HORMONES * * This top podcast episode of 2023 says a lot about what our number one concern is. My friend, my hope is for 2024 we put this one to bed along with the sometimes ignored facts that drive weight loss resistance. Exercising in the way we’ve always exercised and eating in the way we’ve always eaten will result in less muscle, more fat, and potentially greater imbalance of hormones causing it all.  Spend time with me live. TAKE $200 OFF YOUR 2024 RETREAT ATTENDANCE by being a listener here or receive a $100 CREDIT TO THE WEBSITE FOR REFERRING ANY FRIEND to this podcast who joins the retreat using the COUPON CODE: PODCAST    This will expire 5 days after this podcast release. Don’t miss the opportunity to spend time with me… both in an immediate consult to discuss your training, the training plan leading to it, the retreat itself and the follow up group check in.  Phoenix, Colorado, and Grand Canyon Retreats are all happening and we’d love to have you join!  https://www.flippingfifty.com/midlife-weight-loss/ 1/10/23 * * RESOURCES:  * * RETREATS: https://www.flippingfifty.com/product-category/coaching-programs/ 5 DAY FLIP: https://www.flippingfifty.com/5dayflip

19m
Dec 29, 2023
Sleep Yourself Productive | Better Sleep Well Rested Days

* * You’re a pillow talk away from better sleep well rested days.  If you’re listening you care about better sleep well rested days. Whether you’re struggling with it, or grateful you don’t sleep is king and queen of recovery and all things functioning well. But this episode goes far beyond our usual layer of sleep. If this is a topic you know and don’t love… this is for you. Be sure you visit show notes today where you can get a link to a 10% off the specific pillow designed to support your neck in ways we address today. As a student of health, fitness, sleep and hormonal health this episode was an eye-opener. Got lower back issues, balance issues, IBS… and there’s more.. It could be the tech neck you’ve got going on. Sinus problems? Maybe it’s time to tune in.  * * MY GUEST:   * * * Dr. Peter Martone is an educator and patient care practitioner who has been focused on improving patient’s biomechanics for over 23 years during his private practice as a chiropractor. Dr. Martone always believed that the structure of your spine affects the function of the central nervous system, and this principle is the cornerstone of his practice. Dr. Martone’s core belief is that the central nervous system controls every function in the human body and in order to be able to express true health you have to keep your nervous system healthy. When your spine falls out of alignment due to poor spinal mechanics, it interferes with the proper function of the nervous system thus throwing the body out of balance. Peter’s mission is to help as many people as possible achieve optimal health function and performance so they can reach their full potential in life. During his 23 years of practice, Dr. Martone found it harder and harder to keep his patients aligned due to the stress of the modern-day lifestyle on their posture. His patients were coming in with the same problems which inspired him to come up with an innovative solution to help correct patients’ spines while they sleep. He worked with designers and engineers to create the Neck Nest, his newest product that helps correct patients’ spines while they sleep. Dr. Martone’s revolutionary concepts are designed to help restore proper biomechanics of the spine by adopting a neutral sleeping position, helping you sleep better, live longer and be healthier. His techniques have been featured on CBS, NBC, Fox News, Dave Asprey’s Upgraded Conference, and over 50 podcasts as he travels the world teaching people how to regain their health by mastering the art of sleeping. * * QUESTIONS WE ANSWER IN THIS EPISODE: * * __ __ * * CONNECT WITH DR. PETER: ON SOCIAL: WEBSITE: https://www.Drsleepright.com ON SOCIAL: FACEBOOK:  https://www.facebook.com/DoctorSleepRight INSTAGRAM: https://www.instagram.com/drsleepright/ * * RESOURCES:  * * 10% OFF A NECK NEST (“no code” necessary): https://www.flippingfifty.com/necknest * * OTHER EPISODES YOU MIGHT LIKE:  * * BETTER MATTRESS, BETTER SLEEP IN MENOPAUSE? https://www.flippingfifty.com/better-sleep-in-menopause/ HOW TO SLEEP THROUGH MENOPAUSE WITHOUT MEDICATION https://www.flippingfifty.com/sleep-through-menopause/ FUNCTIONAL FEET FOR YOUR SECOND HALF WITH A STRONG FOUNDATION https://www.flippingfifty.com/functional-feet/

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Dec 26, 2023