What should you ask a trainer?  Recently a woman shared her misfortune of attending a fitness class and hurting her knee, and cautioned, “Be careful what fitness class you go to” to other gym-goers. This happens all the time. So this episode takes a moment, and supplies the questions you want to ask before you give up your trust to someone you don’t know in a gym, studio or online.  Unfortunately to be "certified" means literally "the minimum knowledge a trainer or instructor or health coach needs to enter the field." I’m a Subject Matter Expert for a popular agency you will recognize and this is the reminder we’re given at every meeting where we’re creating or reviewing certification exam questions. I’ve written for Health coaching, Personal training, and Medical Exercise Specialists.  So, you need to ask. You’re hiring them. Even if it’s not a trainer you’re paying hourly, or it’s a free session. It becomes expensive if it’s the wrong information. I don’t care how “sweet” someone is, do you?  Is the individual screened by the manager or owner? Yes. But it’s your guess as to how well. Some gyms care a lot about looks and image equally as much as knowledge and science. Some today because of the difficulty in staffing have lower standards in order to cover classes or shifts.  WHAT TO ASK A TRAINER OR FITNESS INSTRUCTOR 1) Was this designed for me ? 2) Was this based on research featuring women just like me? 3) Have you had success with women just like me? Tell me about some of your clients. 4) If I need a modification are you able to provide that during a class? 5) What kind of training do you have? Is it a degree or certification?  6) What was that training process like?  7) What was the most recent course you took for continuing education?  8) How do you determine what we do together, what is the program design like?  9) How often do you have to renew your certification? What kind of courses do you take to do that?  10) How many clients like me have you worked with prior to this?   https://www.flippingfifty.com/getstronger  START NOW: https://www.flippingfifty.com/getstronger  YOUR YOUTUBE FITNESS INSTRUCTOR MAY NOT BE QUALIFIED No one has to be "certified" to teach fitness. In today’s live streaming, ZOOM world it’s the wild west even more than it was prior to the pandemic. You may follow someone who you love and find out they aren’t. There are “influencers” and “personalities” on YouTube who do make up tutorials, share what they eat in a day, teach exercise… and home decorating… they aren’t experts in all of them.  For liability purposes gyms and fitness centers will require certification. But I can say from 40 years of experience ... if someone calls in sick.. there may be a substitute made last minute in effort for the "show to go on.” Every industry right now has difficulty hiring staff who are qualified, responsible, show up… and the fitness industry is no different. The hours are sporadic for many and the pay then is not great for most.  But let’s open up the other can of worms. Certifications vary a great deal. There are hundreds. They’re not created equal. You need to know what you want and need. Is it that you need someone to design your workout and observe your exercise technique, or you need the workout design, or you need the workout design in conjunction with hormones, joint care, pre-existing conditions taken into account? Do you know if you want and need a fitness trainer or a health coach?  A trainer can tell you the exercises, observe and share technique (to the level of training they have), and a coach can help you arrange it and may only ask what you want to commit to but not have the ability to design sequence of exercises, exercise session schedule for optimal work and rest ratio. A menopause fitness specialist will be able to dive into the exercise arrangement and the frequency based on your body status.  QUICK HOMEWORK: WRITE OUT YOUR SPECIFIC NEEDS.  Do you need to know exactly what to do daily?  Does that include the order of the strength training exercises and how many and how long to rest between?  Do you need someone who knows that knees or foot issues will prevent you from doing every exercise and need modifications instead?  Do you want a list of exercises? Or a video that you’ll follow from start to end?  Did you know though that most customers don’t ask about trainer or health coaches qualifications? If they do it’s not even in the first three questions a trainer or coach is asked. It is literally the 4th. We humans tend to care more about what they can do for us, and whether they can promise the results we want, than how a person got the  knowledge or science- if in fact they did - to do it.  Now you know a little better what to ask a trainer, instructor, or health coach. I have a few questions for you. They may hurt.  QUESTION FOR YOU THAT MAY HURT A BIT:  Did you ask about the qualifications of your instructor at the gym last time you took a class? Or did you assume the gym or some manager or owner took care of that?  Did you ask your trainer if they were experienced helping women just like you or assume that they were doing their research about your hormones, joints, conditions, meds… specific to you?  Take back your power.  OTHER EPISODES YOU MIGHT LIKE:   

28m

Mar 24

Think after 40 muscle is a thing of the past? Think again!  There was a time when I was a cardio bunny. I dabbled in strength training but spent hours each week, sometimes a day, doing “aerobics.”  We tend to think, because we were told it so often for decades, that aerobic activity is best for fitness. Even though more and more science featuring postmenopausal women shows muscle has the most influence on numerous components of health, we’re still drawn to “cardio.”  Are you at a point what you’re doing isn’t working, yet found yourself reluctant to exchange cardio for strength training? This is for you.  WOMEN NEED MUSCLE-CENTRIC EXERCISE MORE THAN MEN Women begin with less muscle and more fat than men. Fat is essential for reproduction. Once hormones needed for reproduction, but also muscle maintenance, decline during the menopause transition, fat tends to increase and muscle loss is pronounced.  One reason that “cardio” doesn’t “burn the fat” or boost metabolism is that with the decline of sex hormones, women are more susceptible to negative effects of stress. (2) Cardio, in the way we’ve always done it, tends to increase stress. (3) At this same time, women tend to become more insulin resistant. A body under stress stores fat in a form of self-preservation. It can’t both burn and store fat. The stress hormone cortisol and insulin team up and tend to increase fat deposits around the belly. At midlife, doing more cardio to lose belly weight may actually cause more belly fat.  KEEP STRESS LOW Short walks, even longer hikes, or short bursts of high intensity can certainly reduce the overall stress impact of exercise. That is, keep the stress positive. That hinges most on whether you enjoy, or find joy in, the activity and monitor your stress from all areas of life, adjusting as needed. However, these cardio activities don’t influence fat burning beyond the activity. They don’t increase muscle mass. Exercise that increases lean muscle mass, however, will not only improve body composition, but many of the symptoms of menopause, and increases healthy lifespan. This goes far beyond just risk of falls.  After 40 muscle is harder, not impossible to build. After 50 it’s harder than that. Start.  YOU’VE BEEN ROBBED Muscle loss begins at about 30. Studies vary on rate of loss being approximately 3-8% per decade or up to 1% annually after 30 but agree this rate is even higher both during the menopause transition and increases after 60. In severe instances, there is 50% total muscle loss by 80.   Muscle mass losses alter body composition (less muscle means more fat even if you don’t gain fat) and are directly correlated with insulin resistance. Not only is this acutely frustrating for women with stubborn weight or belly fat, but long term can lead to type 2 diabetes, obesity, heart disease and osteoporosis.  RECENT HISTORY’S INFLUENCE ON MUSCLE AND HEALTH Though we’re past the worst of the pandemic, we’re going to see consequences of the pandemic for years. On average 42% of the population gained weight, on average 29 lbs., during the pandemic.  It wasn’t muscle. Gyms were closed. Dumbbells weren’t available. For women during the menopause transition when muscle and bone loss can accelerate significantly, (8) is greater chance of early disability. Lack of the muscle stimulus from estrogen combined with lack of strength training to offset it, could mean greater levels of sarcopenia and osteoporosis if not mitigated. BASIC MUSCLE FACTS  To gain muscle, you need strength, or resistance training. Women need strength training more than cardio. Women need strength training even more than men. Women 50 or older need strength training more than women 30.  MENOPAUSE-RELATED REASONS TO GAIN MUSCLE IN MIDLIFE Let’s be honest, we’re more motivated by immediate gratification than long term risk aversion. Muscle provides both. Well-documented menopause symptoms include but are not limited to: __ __ Muscle, and muscle building activity, or resistance training, has been shown to improve each and every one of these symptoms.  What’s more, strength training surpasses cardio training in doing so. Cardio-induced stress is catabolic, meaning muscle breaks down at a faster rate.  There’s more to love about muscle. It decreases inflammation. Inflammation that is linked to many diseases, particularly, Alzheimer’s Disease (AD). Termed, type 3 diabetes, Alzheimer’s is also a function of blood sugar. There’s a direct correlation between amount of muscle mass and risk of AD and dementia. At age 65 a woman’s risk of Alzheimer’s is 1 in 5.  We are going to outlive men. We’re going to need our strength to retain independence. Convinced? Here’s how to know you’re on the right path.  MEASURE HOW MUCH MUSCLE YOU HAVE Body composition can’t be tracked by a scale alone. Invest in a Smart Scale, that is one that measures body fat percent at the least. If it gives you muscle mass in pounds or kgs, even better. You however can do the mass if you have weight and percent body fat.  Don’t make the mistake of using BMI (Body Mass Index) as a measure of body composition. You don’t know if your muscle is going up, down, or staying the same with BMI. When you know, you can modify exercise or lifestyle habits to support your muscle. It’s better to know regularly than to find out annually or occasionally from the doctor or a gym. AFTER 40 MUSCLE BUILDING TIPS __ __ WHAT MATTERS MOST All of the exercise, nutrition, and lifestyle tips matter. But the greatest of these is strength training. That is, if you begin strength training without increasing protein intake or prioritizing sleep, you’ll still benefit. Exercise is a catalyst for other health change however, so you may just find you sleep better because of the exercise, and that you’re more conscious of your protein intake.  Work up to twice weekly total body sessions strength sessions with at least 3 sets of 8-10 muscle groups as heavy as you safely can. Watch your energy and overall Total Energy Expenditure (TEE) go up because you’ve increased strength without undue fatigue and soreness. For midlife women, this sweet spot for gaining lean muscle is the key to something that can be maintained for life, and that upgrades life. LONG-TERM WINS WITH AFTER 40 MUSCLE  When women strength train, their future changes for the better. Following exercise programs focused on resistance training rather than weight or fat loss, weight and body composition of postmenopausal women were maintained over a six-year period. By comparison, subjects with low levels of participation, or cardio-only programs, experience significant increases in weight, fat, and belly fat.   A midlife client once said to me, “I don’t care what the question is, the answer is exercise.”  I couldn’t agree more, but to be most accurate, for women over 50, its exercise with strength training as its foundation. YOU'RE INVITED! THE ONLINE EVENT FOR WOMEN OVER 40: https://www.flippingfifty.com/womensexercise How to get and keep muscle, bone, and brain after 40:  https://www.flippingfifty.com/womensexercise OTHER EPISODES YOU MAY LIKE:  5 KEYS FOR BUILDING MUSCLE AFTER MENOPAUSE: https://www.flippingfifty.com/building-muscle-after-menopause/ THE GENETICS OF METABOLISM AND WEIGHT LOSS FOR WOMEN OVER 40: https://www.flippingfifty.com/genetics-of-metabolism/  

25m

Mar 21

Could your house, or your office, use a little decluttering?    Get ready for weight loss in a way you’re not used to hearing me talk about it! You have the ability, through decluttering, to change your mood, and potentially your weight. Could your kitchen counter be reflecting on your resistance to weight loss? Is it a source of comfort, in the way that ice cream is temporarily?  In the episode I share the hotel maids research revealing the power of placebo. What you think matters!!  Not started with your exercise yet or need a restart? Do it now. https://www.flippingfifty.com/5dayflip  Better yet, join us for 12 weeks of STRONGER. Say YES to stronger longer.  https://www.flippingfifty.com/getstronger MY GUEST: Heather Aardema is a former clutter-bug turned minimalist and the founder of School of Living Lighter. Struggling to find deeper meaning in her job towards the end of her corporate career, she couldn't take off her extra weight, her home was cluttered, and life felt complicated and heavy. Then, she discovered minimalism—the intentional pursuit of focusing on what matters most by removing the distractions that remove joy from life—and felt herself getting lighter by the day. She walked away from corporate, embraced a new way of living, and today has helped thousands tackle their clutter, un-complicate their lives, and lose their excess mental, emotional and physical weight for good. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ Decluttering, whether you need to lose weight, or want to gain energy and a sense of personal vacay right at home, is always a good idea. Let me know if you’ve tried this consciously, OR if you too have moved and realized unintentionally what a gift downsizing can be.  JOIN HEATHER’S LIVE LIGHTER WITH LESS MASTERCLASS: https://www.flippingfifty.com/lighter HEATHER ON SOCIAL: Facebook: https://www.facebook.com/schooloflivinglighter Instagram: https://www.instagram.com/heatheraardema/ MENTIONED ON THIS SHOW: Maid 7 NY hotels were told how important physical exercise is for health and wellness  HTTPS://PUBMED.NCBI.NLM.NIH.GOV/17425538/

46m

Mar 17

Caregiving is anything but easy. Even if it’s a labor of love. For many midlife women this is just a chaotic time. Midlife, midlife hormones, midlife career, midlife relationship changes, and aging parents or other loved ones. Maybe a sick or injured child or spouse.  What can you do to take care of your own health when you are consumed by caregiving? We’re diving into it here. When you know sleep and exercise are important where does that come? How is it modified during these moments?  My guests have solutions.  MY GUESTS: Dr. Valerie Ulene is a specialist in General Preventive Medicine and Public Health with a passion for advocating and empowering people to seek the quality medical care they deserve. In 2013 she co-founded Clear Health Advisors alongside Byrdie Lifson Pompan to help individuals with serious medical conditions navigate the complexities surrounding diagnosis and treatment. Prior to that, Dr. Ulene authored a monthly health column for the Los Angeles Times that ran for over a decade, served as an editor of the educational patient page in the peer-reviewed journal, Preventive Medicine, and co-authored several consumer books on health. Dr. Ulene attended Princeton University and received her medical degree from Columbia University Vagelos College of Physicians and Surgeons. She also earned a master's degree at Columbia Mailman School of Public Health and completed her residency training at New York Hospital. Byrdie Lifson Pompan has had a long career in client service and advocacy. For 20 years, she was an agent and partner at Creative Artists Agency (CAA)—the world's leading entertainment and sports agency. Through a deeply personal journey, she grew passionate about the issues surrounding patients' needs and health care quality. In 2013 she co-founded Clear Health Advisors alongside Dr. Valerie Ulene to improve the health care experience and outcomes for clients with complex medical conditions. A native of Los Angeles, Lifson Pompan received her BA in Sociology from the University of California, Los Angeles (UCLA). She has a Masters in Healthcare Leadership from Brown University, May 2016. They came together in a very unique way: Byrdie’s face became partially paralyzed and many doctors misdiagnosed her. It turns out it was actually a brain tumor. At that point, she was connected to Dr. Valerie. Ultimately, Byrdie’s misdiagnosis, along with other misdiagnoses in her family, was the impetus to the start of Boom Home Medical. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ I hope this episode of caregiving made easier has found you at the right time, or will be something you heard no accidents, so that you have a resource for a friend.  CONNECT WITH BYRDIE AND VALERIE: https://boomhomemedical.com/ BYRDIE AND VALERIE ON SOCIAL: INSTAGRAM: https://www.instagram.com/boomhomemedical OTHER EPISODES YOU MIGHT LIKE: WHAT IS MEDICAL GASLIGHTING AND WHAT DO YOU DO ABOUT IT? https://www.flippingfifty.com/medical-gaslighting/ CHRONIC SYMPTOMS THAT WON’T RESOLVE? CAN’T GET A DIAGNOSIS? https://www.flippingfifty.com/chronic-symptoms/ WOMEN’S HEALTH MISMANAGEMENT: WHEN YOU CAN’T FIRE YOURSELF: https://www.flippingfifty.com/manage-health/

33m

Mar 14

Weight management after 50. Calories don’t determine whether you store or burn fat; hormones do.  A few ideas for you in this episode. Even if you don’t want to focus on weight loss, you’ll find something in this episode.  MY GUEST: With us today is Certified Health Coach, fitness expert, and author David Greenwalt. A husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter, in 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his own 50 excess pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, David has been helping student members, from every walk of life, lose excess fat, keep the muscle and manage this crazy life. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH DAVID: https://lluniversity.com DAVID ON SOCIAL: INSTAGRAM: https://www.instagram.com/llu180 TIKTOK: https://www.tiktok.com/@lifestyle180 LINKEDIN: https://www.linkedin.com/company/leanness-lifestyle-university RESOURCES: OTHER EPISODES YOU MIGHT LIKE: THE REAL REASON YOU CAN’T LOSE WEIGHT IN MENOPAUSE: https://www.flippingfifty.com/lose-weight-in-menopause/ WALKING OFF WEIGHT IN MENOPAUSE | CONTROLLING BLOOD SUGAR: https://www.flippingfifty.com/walking-off-weight/ MIDLIFE WEIGHT LOSS: BURN BODY FAT, BALANCE YOUR HORMONES: https://www.flippingfifty.com/midlife-weight-loss/

50m

Mar 10

Bodybuilding for women over 50. No matter who you are, you probably got an image in your head. What was it? I can’t wait to introduce you.  I have 5 guests today. And there’s a video version if you’d like to see them. You might want to. They’re not your grandma but some are grandmas. They’re not what you thought 60 or 70 would look like when you were 20. For one of them… she didn’t know if she’d have a 60. She realized at the point she’d been gifted 30 years she wasn’t guaranteed from an organ donor, she better get on with living her life as if she were grateful for the body she had.  Another, has Leukemia fueling her, not stopping her.  They chose this sport because of the challenge, maybe because it scared them just a little. But it’s not the bikini on stage that kept them in it.  I ASKED THEM THESE QUESTIONS:  __ __ What about you? Would you be interested in competing as a bodybuilder?  Here’s why I asked these women to join me here. Bodybuilding for women over 50 isn’t a common topic. But it’s common for women to accept that aging comes with weight loss and I don’t talk about that either so there’s that.  It wasn’t the picture of them all on stage. CONNECT ON SOCIAL: JULIA LINN WEBSITE: https://bodybeautylovelife.com/ INSTAGRAM: https://www.instagram.com/dolphinine YOUTUBE: https://www.youtube.com/@julialinn HELEN FRITSCH WEBSITE: https://www.ageisirrelevant.com/ INSTAGRAM: https://www.instagram.com/helenfritsch_ifbbpro FACEBOOK: https://www.facebook.com/ageisirrelevant TAMEA SMITH INSTAGRAM: https://www.instagram.com/honey_b_fit_ifbbpro JANEAN PRIEST INSTAGRAM: https://www.instagram.com/janean_priest_ifbbpro RENEE LANDERS INSTAGRAM: https://www.instagram.com/reneefitat70/ OTHER EPISODES YOU MIGHT LIKE: WOMEN, WINE, LEUKEMIA AND BODY BUILDING: https://www.flippingfifty.com/women/ AGE YOUR WAY | WOMEN OVER 60 BECOME CALENDAR GIRLS: https://www.flippingfifty.com/calendar-girls/ AGE IS NOT A LIMIT: THE PSYCHOLOGY OF AGING OPTIMALLY: https://www.flippingfifty.com/psychology-of-aging/

52m

Mar 07

Most midlife women have gut issues they ignore, accept as normal, or just try to quietly cope with. And they may avoid group exercise or social engagements because of it. If you too are doing either of those or limiting your food intake, avoiding eating instead of finding the root cause of the issue, this is your episode.  To deal with gut issues I have a treat for you in this episode, one of my favorite gut health gurus is back. His second book is coming out soon (at the time of this release) and it’s a doozy. Too bad for him and soo good for us. You’ll hear him describe in our chat how he’s written it and we’re not kidding or teasing by the title of this episode. He’s made it just about as personal as he can without seeing you in person and giving you lab tests.  The right exercise is also great for gut health. If you’re not doing something yet, now is the time, I’ll link here to the 5 Day Flip. Small steps, easy to manage and say yes to!  5 Day Flip: https://www.flippingfifty.com/5dayflip  MY GUEST: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, CEO/Founder of Happy Gut Life LLC, has worked as a nutraceutical consultant and spokesperson for NatureMD, and is a Functional Medicine-Certified Practitioner with a concierge practice in New York City since 2004. He believes the gut is the gateway to excellent wellness.  As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. His newest book, The GutSMART Protocol — a 14-day personalized gut-healing plan based on the GutSMART Quiz — is the culmination of years of research and clinical experience as a functional gut health expert. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ A GIFT FROM DR. PEDRE !! www.gutsmartprotocol.com/gift Get a FREE CHAPTER from his upcoming book, "The GutSMART Protocol." Of course, Consider Pre-ordering the book! This is a #1 concern for our community! Everything happens in the gut! CONNECT ON SOCIAL:  FACEBOOK: https://www.facebook.com/DrVincentPedre/ INSTAGRAM: https://www.instagram.com/drpedre/ LINKEDIN: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/ OTHER EPISODES YOU MIGHT LIKE: LOSE WEIGHT, GAIN ENERGY AND ELIMINATE PAIN WITH A GUT CLEANSE: DR VINCENT M. PEDRE: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ 6 BETTER BELLY SECRETS FROM GUT HEALTH EXPERT SUMMER BOCK: https://www.flippingfifty.com/summer-bock-better-belly/ 7 SIMPLE WAYS TO BETTER GUT HEALTH EVERY TRIP: https://www.flippingfifty.com/travel-gut/

35m

Mar 03

Your Health Coaches, Group Fitness instructors and personal trainers don’t get this in their basic foundation. Nor do undergrads in exercise science or kinesiology. There’s just too little time.  The “minimum viable information a fitness or health professional needs to enter the field” is not enough for your support of women. Let alone women in menopause, the most significant disruptive period of her life (pun intended).  So this episode aims to give you the insights about what it is and how and why it’s important to you and some basics of how and why we design programs at Flipping50®.  Responses in groups range from, “every woman is different” to “something is better than nothing” and these comments come from both our consumer members and our health and fitness professionals. It’s very clear that we don’t collectively have a great awareness of exercise endocrinology.  This information provided exclusively on the Flipping50 podcast is intended for your personal education and information. On the She Means Fitness Business podcast, intended for health and fitness professionals, I support female fitness and health entrepreneurs to grow their business by enhancing awareness of strategies for coaching midlife women, marketing to midlife women who are looking for support, and for coaching midlife women in a way that helps them most, and helps you grow a thriving business - as a midlife women - given most of our audience though not all are themselves midlifers.  HERE I’LL SHARE SOME OF THE EXERCISE ENDOCRINOLOGY YOU WANT TO KNOW:  __ __ This is the tip of the iceberg. For more support, check out the links in the show notes. While we’re in the month of February there is a limited enrollment into Fit U for 50% off PLUS a Metabolism Makeover course valued originally at $699, and this includes a private Facebook group where I pop in weekly to support you!  RESOURCES: FIT-U 50% OFF PLUS BONUS METABOLISM MAKEOVER COURSE: https://www.flippingfifty.com/fit-u-2/ OTHER EPISODES YOU MAY LIKE: MIDLIFE WEIGHT LOSS: BURN BODY FAT, BALANCE YOUR HORMONES: https://www.flippingfifty.com/midlife-weight-loss/ MENOPAUSE HORMONES FASCIA HEALTH | SUE HITZMANN’S MELT METHOD: HTTPS://www.flippingfifty.com/melt-method/ https://www.flippingfifty.com/melt-method/ YOUR HORMONES AND SKIN IN MIDLIFE | INTERVIEW WITH THESPADR: https://www.flippingfifty.com/hormones-and-skin/  

22m

Feb 28

Fasting your way. Exercising your way. Working, loving, living your way. Consider that many women actually compromise doing it their way and yet their entire world revolves around them. Kids, spouse, career positions many women hold are the glue behind an organization. Whether it’s the behind the scenes or you’re the boss running the show, it’s about how well you’re able to do it that matters if it’s going to get done.  But much of the time you don’t do it your way. My guest in this episode is going to explain how beginning with fasting your way may pave the way to many other things that are cornerstone to health.  As we recorded this she’s days into a new program for women of faith during the season of Lent. She makes no apologies about her Christianity. If this will bother you, I do want you to know in advance.  MY GUEST:  Dr. Tabatha Barber is triple board-certified in obstetrics and gynecology, menopause, and functional medicine. She has the unique situation of being licensed to practice medicine in over half the country, so you now have the ability to work with a functional physician virtually.  She is the host of The Gutsy Gynecologist Show, where she shares her wisdom and knowledge with women everywhere to reclaim their health. She is also an inspirational speaker, mentor, wife, mom, and grandma! By incorporating functional medicine into her women’s health practice, she is able to provide women with the tools they need to optimize their health and happiness, which, in turn, allows those women to pursue their purpose in life. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH TABATHA TO LEARN MORE ABOUT FASTING YOUR WAY: https://www.drtabatha.com/fast-to-faith Social: Facebook: https://www.facebook.com/DrTabatha Instagram: https://www.instagram.com/thegutsygynecologist/   Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ How an Intermittent Fasting Lifestyle and Eating Clean Work: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ CALORIE RESTRICTION ISN’T NECESSARY TO START INTERMITTENT FASTING: HTTPS://WWW.FLIPPINGFIFTY.COM/CALORIE-RESTRICTION/

48m

Feb 26

Your body is fit or you’re working your way there, but are you brain fit? Did you know that you may not know it but have had a concussion? That kind of trauma doesn’t do the brain any favors. From memory to focus today to dementia later, brain health is on our minds (pun intended).  While exercise supports brain health simply from the increased circulation and the decrease in stress, there’s so much more to this conversation with my functional neurologist guest that you don’t want to miss.  MY GUEST:  Dr. Titus Chiu is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in healing concussions, naturally. Dr. Chiu has a passion for empowering health-conscious people with the knowledge, insights, and practical actions needed to heal their brains and reclaim their lives after concussion– through advanced brain testing, state-of-the-art treatment technologies, and his clinically-proven concussion recovery program. He is the #1 bestselling author of BrainSAVE! and works with patients and private clients from all over the world, both online and in-person at his holistic brain centers in California.   Learn more about Dr. Chiu's innovative root cause approach to concussion care at www.brainsave.com https://www.brainsave.com. QUESTIONS WE ANSWER TODAY:  __ __ CONNECT WITH TITUS:  https://leakybrainquiz.com HE’S SOCIAL: Instagram: https://www.Instagram.com/drtituschiu Facebook: https://www.Facebook.com/drtituschiu OTHER POSTS YOU MAY LIKE:  LOSE WEIGHT, GAIN ENERGY AND ELIMINATE PAIN WITH A GUT CLEANSE: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/  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/

35m

Feb 24

Metamucil and Coffee to Poop, Alcohol to Sleep. These Health Band-Aids are not doing you any favors.  If you’re using coffee to poop and alcohol to sleep, it’s not normal. Nor do you have to settle or tolerate feelings or symptoms.  t’s time to rip off these false health band-aids. If constipation or chronic energy needs coffee or if relaxation and sleep don’t come without a nightcap, listen here for the damage these crutches, or health band-aids can have long-term.  Other band-aids are Tylenol or Advil for headaches and migraines. We take them often without wondering why are we getting them or what do they mean. If sugar is calling you too often, why would that be and what could the sugar be doing to you as well as doing for you?  It’s a no-judgment zone today! There may be something here for you and if not you, for someone you love.  MY GUEST: Shae Leonard is a certified Physician Assistant and Certified Functional Medicine Practitioner- founder of Shae Leonard Wellness. She quit conventional medicine after she found healing through root cause medicine. Due to severe bloating, cystic acne, seizures on her menstrual cycle, anxiety and fatigue from a very early age, Shae pursued medicine as a career and became a licensed Physician Assistant. Shae left conventional medicine after finding her own healing through functional medicine and Shae Leonard Wellness was born. She’s currently living and thriving in sunny Scottsdale, AZ. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ The probiotic strain mentioned: Bifido Bacteria  CONNECT WITH SHAE:​​ https://www.shaeleonard.com/ SHAE ON SOCIAL: INSTAGRAM: https://www.instagram.com/shaeleonard FACEBOOK GROUP: https://www.facebook.com/groups/617988072895958/ OTHER EPISODES YOU MIGHT LIKE: WHAT 150+ INTERVIEWS WITH WELLNESS EXPERTS REVEALED: https://www.flippingfifty.com/interviews-with-wellness/ BURNT OUT AT 30 TO BEST AT 40 | AT-HOME WELLNESS REVOLUTION: https://www.flippingfifty.com/at-home-wellness/ INTERMITTENT FASTING FOR WOMEN | HEALTH & WELLNESS | WHEN YES WHEN NO: https://www.flippingfifty.com/intermittent-fasting-for-women/  

43m

Feb 21

Cortisol hormone, it’s a love hate relationship. It’s energy. It’s stress. It’s stress energy. It’s energy stress. It’s where we get energy to exercise. It’s what we sometimes need to purge with activity. It keeps us up. It can keep us down. It can prevent weight loss. It can increase belly fat storage.  Stop the stress-induced loss of muscle with protein. Did you know fasting too long can dial up  your blood sugar level and keep you in muscle protein breakdown? That’s increasing fat and decreasing metabolism at the same time. Break your fast and start getting a high hit of protein in the morning - and definitely before exercise if it’s intense.  Check out this comment from a recent coaching client: “I love your protein. I’ve tried others; and yours is so clean.”  https://www.flippingfifty.com/protein (and don’t forget the fiber)  I start with a 50g protein breakfast most days and never felt better or kept fat and muscle where I want them as easily.  The cortisol hormone is a curse or blessing. You decide.  MY GUEST: Dr. Venus is a board-certified physician in the specialty of Physical Medicine & Rehabilitation who received her medical training at Yale University, University of Miami, and University of California-Irvine. She has a thriving medical practice in Southern California and has competed for 20 years as a national ­level fitness athlete. Also a respected fitness trainer, she's had clients ranging from single moms to professional athletes, and even an action film star. She's a repeat guest expert on the TV series ''The Doctors" and has been featured on several other shows including "CNN Newsroom," NBC's "Today," and "American Gladiators." Additionally, she contributes to multiple health outlets including Oxygen Magazine. Questions We Answer In This Episode: __ __ CONNECT FOR THE METABOLICON: https://www.flippingfifty.com/venus DR. VENUS ON SOCIAL: YOUTUBE: https://www.youtube.com/c/drvenusoncall FACEBOOK: https://facebook.com/doctorvenus INSTAGRAM: https://instagram.com/docvenus OTHER EPISODES YOU MIGHT LIKE: WOMEN, WINE, LEUKEMIA AND BODY BUILDING: https://www.flippingfifty.com/women/ 5 KEYS FOR BUILDING MUSCLE AFTER MENOPAUSE | MORE FAT BURNING & FAT LOSS: https://www.flippingfifty.com/building-muscle-after-menopause/ LOWERING CORTISOL LEVELS TO IMPROVE MENOPAUSE WEIGHT LOSS: https://www.flippingfifty.com/lowering-cortisol/  

40m

Feb 17

An oxymoron? You might be thinking fat loss for women over 50 is just that. Two statements that don’t belong in the same sentence. Oh but they do and not just because it’s frustrating or elusive.  In this episode, how I make fat loss for women over 50, including my about to be 59 year old self, easier. Want recipes for boosting protein deliciously? My smoothie guide: https://www.flippingfifty.com/smoothies  MY FAT LOSS FOR WOMEN OVER 50 TIPS I will have a protein shake plus. For those of you that need a crunch you can appreciate this.  I add protein, then add collagen (these are not the same benefit - the collagen amplifies the level of essential amino acids in the pea protein but alone would not be enough stimuli for muscle).  That gives me about 21 grams of protein if I do a single serving of Flipping50 protein.  The collagen adds another 20 grams, but again.. You couldn’t do collagen alone for benefit to muscle. Hair, skin and nails yes, but you’re not getting a high quality protein for muscle from collagen alone.  So, then I will also add 10 grams of protein from a new love and that's the Greek-style almond or coconut yogurt alternatives. That’s 10 more grams of protein. And it’s something I can top if I choose to with something crunchy. I don’t store grain free granola in this house because to me it’s like crack. I like it too much and that adds up fast. Grain-free means lots of nuts and seeds. Healthy fat? Yes, but look, added fat is not necessarily your friend if you’re trying to lose fat. Yes, get some MCT from your coconut milk or yogurt, and get those omega 3s from salmon and other meat sources, but you don’t need to go looking for fat. You’ll get it easily but eating whole foods.  HOW MUCH? So in total, I’m consuming a hit of about 50 grams of protein. That boosts muscle protein synthesis. If I weigh 130 and want to weight 125, I don’t need just 125 grams of protein … if I’m creating a calorie deficit in attempt to lose weight, I actually want to increase my protein intake by about 10-15% beyond ideal weight so that I prevent muscle loss.  And the question someone listening, maybe you, will ask is, do you only do that on the days you lift weights? UNDERSTAND THIS ABOUT YOUR MUSCLE AFTER 40 You are in a muscle breakdown state far easier than a muscle building state - also known as catabolic, breakdown, or anabolic, build up. We call this muscle protein synthesis. And it is considerably lower with age in older adults, especially women, who aren’t doing something about it. THERE ARE TWO WAYS TO INCREASE MUSCLE PROTEIN SYNTHESIS.  1. Resistance training  2. Eating high quality protein in an adequate dose (at least 30 grams)  *quality of protein varies based on sources:  The answer: if you combine a bump in muscle protein synthesis from resistance training with a bump in muscle protein synthesis from high protein meals you have a much more significant muscle protein synthesis.  AND…. you want this not just at one meal. And not just on days you lift. You need to dose it regularly. The longer from your last meal the more your muscle defaults to break down.  Similarly, you’re not getting a dose of muscle stimulus lifting… you do need to recover. So the days you don’t lift, Absolutely you need high protein as much or more. And you’re still in recovery for 1-2 days. It’s not over after you’re done.  WHERE’S THE EASY FAT LOSS, THEN?  Part of the secret to fat burning that supports easy fat loss is this consumption of protein. It’s also holding yourself back from any activity - mental included - that breaks down muscle.  The other part is in the stimulus of existing muscle and gaining more muscle.  Can you lose fat by doing cardio? Not really. But you may reduce or remove the obstacle to losing fat after 50 by reducing stress if your cardio is far below the level you used to think was “the zone.”  It turns out that “fat burning zone” is really less than and greater than that moderate level exercise. It’s in everyday movement and in resistance training.  For women who are overweight and over fat significantly (say 20-ish pounds) there is a greater likelihood that high intensity interval training will reduce abdominal fat loss. That isn’t experienced by normal weight women who have fat relocate to the belly. They’ll lose overall body fat but not site specific at the belly.  For more information and a special opportunity, check this link to learn more about Fit-U. If you’re listening in February, it’s the perfect time, and we’re making it easier than ever to start!  LEARN MORE: https://www.flippingfifty.com/fit-u Questions about this post? Leave them below the show here. RESOURCES: ESSENTIAL AMINO ACIDS: https://www.flippingfifty.com/staylean FLIPPING50 PROTEIN: https://www.flippingfifty.com/protein  OTHER EPISODES YOU MAY LIKE:  PLANT VS ANIMAL PROTEIN FOR MIDLIFE WOMEN | ASK THE EXPERTS: https://www.flippingfifty.com/plant-vs-animal-protein/ IT’S NOT JUST ABOUT HOW MUCH PROTEIN | MENOPAUSE FITNESS: https://www.flippingfifty.com/post-exercise-protein/ YOUR PROTEIN NEEDS, YOUR OPTIMAL BODY COMPOSITION: https://www.flippingfifty.com/your-protein/

31m

Feb 14

Effective fat loss for women after 50 does not include starving yourself. It doesn’t include walking or other exercise hours and hours, it doesn’t include salads and missing pleasure from food.  It may not include intermittent fasting, or grapefruit.  TWO WORDS FOR YOU:  ADD MUSCLE. That is the Cliff Notes for this episode.  If you’re focused on all things weight loss, there’s a BIG chance that your menopausal journey will be fraught with frustration and disappointment no matter if you’re in perimenopause or postmenopause.  Effective fat loss for women has to do two things:  __ __ Each of them has a very specific role to play in metabolism.  The exercise two-for-one is strength training. There are other ways to move that uses muscle:  __ __ These are all helpful.  But only resistance training will support building muscle.  The way to increase motivation to use muscle (that is, increase energy) and support increase lean muscle mass from the kitchen is to eat more protein.  I’ll share with you here today the information regarding something called ANABOLIC RESISTANCE. What is it and why does it pertain to effective fat loss for women after 50?  Glad you asked!! Let’s break it down. DEFINING TERMS Anabolic or anabolism means build up. Resistance means, not to state the obvious, push back or difficulty, or similar to insulin resistance… that it is going to require MORE of what worked in order to get the same results.  Anabolic resistance that occurs in menopause means you can’t build muscle, even maintain it, without changing something. When we say, “I’m doing the same thing but it’s not working,” it’s not going to. You do have to make changes.  Imagine you’re sitting on a dining room chair. It’s solid on four legs.  Then someone kicks the estrogen leg out from under you. Three-legged stool. No problem, if you enhance your protein intake a little more and you make your resistance training exercise more challenging. Oh, and as long as you sleep.  BUT WHAT IF YOU’RE NOT SLEEPING? We’re down to two legs. And 3-6 additional hormones are going to cause a problem now. And.. if you’re skipping or skimping on protein, and particularly if you reduce calories, what will happen?  Well, predictably you may lose weight for a couple days. Then you will likely pop back up. You don’t have the support team you need.  However, think of this. You start focusing on lifting weights, eating MORE protein… and as a result you end up sleeping better. (Amino acids support sleep and even 10 minutes of exercise daily helps sleep. That said in addition to strength training you’re only going to do twice a week, you move. You walk).  CHANGING STIMULUS FOR EFFECTIVE FAT LOSS FOR WOMEN  For instance 15 repetitions is not the best thing to do forever. It’s a wonderful start, or moderate progression, and a nice rotation of stimulus, but if it’s possible you’ll need to do heavier weight for fewer repetitions. Heavy where bone density is concerned is 10 or fewer reps. Where bone density is concerned will 5 reps do more good? Yes, the greater the stimulus the better the results.  In a recent study, not the first and not the last, it is the protein leverage that is the answer. Muscle protein synthesis to be clear. You must gain muscle to have a metabolism that supports weight loss.  The biggest lesson here is, you will need to stay away from the scale for a short time. You may see it go up as you increase muscle and your body figures out you are not binge eating but you’re going to treat yourself like an energy burning machine finally.  When you gain muscle, you gain energy. Mood and motivation improve.  You move more. You will lose weight if you need to. This is especially true for you if you have significant weight to lose.  You will not bulk up. But your brain may at first tell you that you should eat less and you’ll experience discomfort with the idea of eating more.  You can ride that out.  REFERENCE:  https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R RESOURCES: SLEEP YOURSELF SKINNY: https://www.flippingfifty.com/sleep-yourself-skinny OTHER EPISODES YOU MIGHT LIKE: Why You Can’t Lose Fat in Menopause: https://www.flippingfifty.com/lose-fat-in-menopause/ 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ Fat Loss in Menopause: It’s Not What You Think: https://www.flippingfifty.com/fat-loss/    

21m

Feb 10

Trying to lose fat in menopause? This is for you.  You enter menopause without having bought a ticket. You just find yourself suddenly inside. Things around you start changing. For you it may be sleep changes, a change in your body composition so there’s a little more padding in the cushions. Weight seems to have relocated to your belly. Maybe the skin seems to have suddenly thinned making cellulite you never noticed, noticeable. Every woman’s journey is unique.  Regardless, how you got there many women will say at a certain point, 10 lbs appears and doesn’t want to move out. For you it may not be a weight gain but a change in proportions so that your once hourglass is more apple shaped. It may be more muffin top, pinch-an-inch or it may be visceral belly fat.  Whichever of these describes you, or the clients you work with [Don’t miss She Means Fitness Business, by the way if you’re a fitness or health coach] this episode offers some insight and support. If you have 20 or more pounds to lose, even if it didn’t all come on during menopause, this is ESPECIALLY for you. WHAT’S THE PROBLEM? [AND PART OF THE ANSWER] For a lot of midlife women, the first place to look is sleep. In (Healthy Learning, 2015) whether a woman is or isn’t exercising for her hormones, or eating to optimize them and fuel her exercise, if her sleep isn’t optimal, she will struggle to lose fat in menopause. WHAT THE H [HORMONES] IS GOING ON?  Ghrelin and leptin become dysfunctional without sleep. So do your cortisol and insulin levels. Those cortisol and insulin levels team up and redeposit fat cells to the belly. In fact, they create more fat cells, increase baby fat cells to bigger fat cells, as well as relocate fat to the belly. That results in the “menopot” that is either the muffin top or the more heart risky visceral belly fat you can’t pinch.  Cortisol and insulin are delivering fat to your belly faster than Super Shuttle. Also teaming up are ghrelin increasing cravings and leptin is not signaling you as it is supposed to that you’re full. You get hungry more often and sooner after meals, you never get satisfied and all the extra calories you eat are dropping into belly fat. All this because of sleep. Compounding this issue is a lot more sedentary time. If you’re giving into it that means your glucose levels (and corresponding, insulin levels get elevated and stay elevated for longer) and now you’re looking at more time in fat storage mode and with inflammation turned up. In a recent podcast I shared the evidence that there is an easy button for reducing this issue! Literally 2 minutes of moving every 1-2 hours during the day helped. These small movement breaks reduced glucose spikes after meals by 17%. That episode is here: https://www.flippingfifty.com/walking-off-weight. STILL STRUGGLING TO LOSE FAT IN MENOPAUSE? If you think you sleep great, check on your quality. If you’re monitoring with a tracker, what’s it telling you about sleep quality? Are you reaching deep cycles of sleep? Completing those cycles without waking up?  Those deep cycles of sleep are also important to your growth hormone and testosterone levels. These are important ANABOLIC hormones. They contribute to muscle building, repair, recovery. Your cortisol is an catabolic hormone contributing to breakdown. With deep sleep you build up muscle, without it you break it down. There is no neutral. You’re doing one or the other.  SLEEP TIMING is also an important consideration. Sleeping the same duration with a delayed bedtime significantly reduces insulin sensitivity.  EATING EARLIER IN THE DAY with higher protein (and possibly fat) when glucose tolerance is poor according to most studies and finishing the last meal higher in carbs during insulin sensitivity, and beginning a fast with a significant span between the last meal and bedtime is more optimal for those who may already have compromised insulin sensitivity. * *This is however worth testing for yourself. Individuals vary. Even in studies where this is the conclusive evidence there were studies that show individuals varied on their glucose and blood sugar response to meals.  HOW TO FIND OUT FOR YOURSELF: Use a CBG monitor as I do personally and do with my clients. https://www.flippingfifty.com/glucose https://www.flippingfifty.com/glucose SIMPLE HORMONE TRUTHS We don’t have the levels we once did.  So, if you think you can get away with the same workouts (less intense than you need for stimulation), the same sleep (or worse sleep) because you need it MORE, the same low calorie/low protein diet… because your muscle and bone both suffer when you do, you’re simply going to struggle with fat burning.  Working with your hormones on a 24-hour basis. That’s going to be true for you for the rest of your life. AND….  There’s one more thing.  If you’re still cycling – even if irregularly – you want to work with your hormone’s monthly status too.  So, what I’m saying is there is an ideal for you to exercise, eat, and sleep.  For the details on timing of exercise, eating, and sleeping join me for Fat Loss After 40: Not Your Daughter’s Exercise There is an ideal for you to lift heavier and to reduce what you’re doing.  MENOPAUSE The same is less true for women in post menopause. You regain some flexibility and you do become a little more like a man. Still, you have to remember [as a woman] you’ve had a lifetime of less testosterone, less muscle, and potentially have dieted or exercised in ways less than what we now know would have been optimal.  So, to you endurance lovers asking, can you get back to a bit more endurance than you tolerated during menopause? I’d say yes, if you still prioritize strength training to avoid muscle and bone losses and being wise in your training volume. Opt for quality vs quantity.  For the rest of us non-endurance activity craving individuals, the need for strength training and exercise that gets us breathless is going to prevail and has the potential to change the way aging happens for us compared to current models of aging. The amount of muscle you have will determine how optimal the health of every breath you take. There you have it, to lose weight in menopause, especially if you have 20 or more pounds to lose is not the same as what may have led you to success – or what you thought was – when you were premenopause. It’s not hard, but it does require a mindset, and physical activity shift.  REFERENCES:  https://www.abstractsonline.com/pp8/#!/9188/presentation/2027 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/ YSGIG Book References: https://www.flippingfifty.com/ysgig-book-resources/ RESOURCES:  Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny https://www.flippingfifty.com/sleep-yourself-skinny  OTHER EPISODES YOU MIGHT LIKE: Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ The Missing Link in Weight Loss for Women Over 50: https://www.flippingfifty.com/weight-loss-for-women/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

21m

Feb 07

If you’ve got an expert who's done more than 150 interviews with wellness experts, what would you ask? This is a male voice, you’ll love if like me you love an accent, and may also love this voice of reason.. Got males in the household? My guest may resonate. Give me sane, give me realistic, give me something I can do…. If that’s your battle-cry this is for you. I met my guest while interviewing with him for a project he has and I knew he would resonate with you. Enjoy this Interview with the health entrepreneur behind more than 150 interviews with wellness experts. MY GUEST: Damian Geleyns is a self-made serial entrepreneur, health and fitness lover, self-actualizer, and experiencer of life. He is also an evangelist for Ageless Living: to living lives that are not limited by our age, but rather defined by our attitude and approach to life. Lives that are lived more purposefully and intentionally and with greater fitness, health, wellness, longevity and vitality. Damian has spent over 35 years of his life committed to living a healthy lifestyle based on fitness, wellness and natural living and his entrepreneurial endeavors have always seen him connected to the health, fitness and wellness sector. Today he is committed to empowering others approaching or over 40 and beyond to know and apply what he’s learned, ensuring their wellness path is  an enabler and not a limiter to them living longer and better, to living free from disease, illness and injury, and to living their best lives or what he calls a Legend Life. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH DAMIAN: https://www.flippingfifty.com/wellnessafter40 DAMIAN ON SOCIAL: LEGEND LIFE AFTER 40 FACEBOOK: https://www.facebook.com/legendlifeafter40/ LEGEND LIFE AFTER 40 INSTAGRAM: https://www.instagram.com/legendlifeafter40/ WELLNESS AFTER 40 FACEBOOK: https://www.facebook.com/wellnesslifeafter40 WELLNESS AFTER 40 INSTAGRAM: https://www.instagram.com/wellnesslifeafter40 RESOURCES: CONTINUOUS BLOOD GLUCOSE MONITOR: https://www.flippingfifty.com/glucose OTHER EPISODES YOU MAY LIKE: Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Two Women’s Wellness Coaches On Their Personal Wellness Habits: https://www.flippingfifty.com/womens-wellness-coaches/

47m

Feb 03

Kelly McGonigal has taken a message I learned in 1984 and looked at complex science of it, and simplified it again down to Joy of Movement… and she’s done it by storytelling. I am an exercise and sports psychology expert, trained in not only the exercise physiology and kinesiology but in the mindset of exercise and behavior change.  I was drawn to the book because I’d already been a fan of the author through The Willpower Instinct, and The Upside of Stress, her earlier works. I chose an audible book and I’ll tell you that the evidence of a good book for me is, the sense of loss when it’s done.  This book does that. If you ever find yourself wondering if you have time to exercise, or wonder why bother if it’s not helping you lose weight which you think is the reason to exercise… listen to it. And I say listen because it’s her voice. So when the reader says “I” it’s truly her experience.  This book is rich with science and evidence-based reasons to exercise… but it’s told in one story to the next. My guest has a gift for it.  And Kelly isn’t an Ironman or an Olympian, she’s you and I. She’s someone that teaches fitness classes and realizes the much greater depth of benefits than reducing a resting heart rate, or the scale, or toning up arms.  And when you listen … you will too. Not because the science is compelling - it is. But because the stories are and the people in them are real and have gone through more and less and similar life situations as you and I have.  Not started? Here’s how to start. Start small. One day for 5 days. For 15 minutes. MY GUEST:   Kelly McGonigal is a health psychologist and lecturer at Stanford University who specializes in understanding the mind-body connection. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities.   She is the best-selling author of The Willpower Instinct and The Upside of Stress. You might also know her from her TED talk, "How to Make Stress Your Friend," which is one of the most viewed TED talks of all time, with over 20 million views.   Through the Stanford Center for Compassion and Altruism, she helped create Stanford Compassion Cultivation Training, a program now taught around the world that helps individuals strengthen their empathy, compassion, and self-compassion.    In January 2020, Oprah Magazine honored her ability to “transform scientific data into wisdom” by naming McGonigal the first ever O! Visionary, people whose groundbreaking way of seeing the world mean a better future for us all.   Her new book, , explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH KELLY: http://kellymcgonigal.com/ KELLY ON SOCIAL: FACEBOOK: https://www.facebook.com/kellymcgonigalauthor/ INSTAGRAM: https://www.facebook.com/kellymcgonigalauthor TWITTER: https://www.twitter.com/kellymcgonigal KELLY MCGONIGAL BOOK: https://www.penguinrandomhouse.com/books/564895/the-joy-of-movement-by-kelly-mcgonigal/ OTHER EPISODES YOU MIGHT LIKE: Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ LET’S GET PHYSICAL | History of Women’s Fitness: https://www.flippingfifty.com/get-physical/ From Sorry Symptoms to Happy Hormones: https://www.flippingfifty.com/from-sorry-symptoms-to-happy-hormones/

42m

Jan 31

Worried you might be making nutrition mistakes? We’ve got a no-judgment zone in this episode.  No one chooses to die sicker, fatter, or suffer but what if your daily choices were making that happen? Unknowingly, many adults make a wrong turn on the way to “healthy eating.” Foods learned at one point to be healthy are potential inflammatory foods. Foods you thought you ate enough of may fall short because of depleted nutrients from everyday habits.  Medications you need for conditions you have could be robbing your body of certain vitamins and nutrients and make the need for supplementation a reality.  How do you know where to begin and what is real, needed, and essential for your health and what is costly and or low quality?  MY GUEST: Robin Allen, owner of Necessary Nutrition for 14 years. She inspires thousands of people to use food and nutrition to build and repair their bodies. She continues to connect others to resources and tools to live a peaceful, health filled life.  Robin’s personal journey to living a healthy life fuels her passion for helping women over 40 understand the best practices for longevity. At one point,  pre- diabetic and overweight herself, she realized that food was either going to kill her or keep her alive. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH ROBIN: www.nessynutri.com http://www.nessynutri.com CONNECT ON SOCIAL: INSTAGRAM: https://www.instagram.com/nessynutri/ FACEBOOK: https://www.facebook.com/nessynutri OTHER EPISODES YOU MAY LIKE: Easy Healthy Habits Start Here: Effortless Kitchen Hacks: https://www.flippingfifty.com/healthy-habits/ What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ Preventing, Testing, and Treating Your Thyroid Dysfunction: https://www.flippingfifty.com/preventing-testing-and-treating-your-thyroid-dysfunction/

36m

Jan 27

Walking off weight – in far less time than you might think – not only sounds easier and more accessible than most exercise options, but also been proven. Move over intermittent fasting, here comes intermittent walking.  Seriously, I don’t mean to dish fasting. And plenty of prior episodes have reviewed the plausibility of fasting based on when and how as well as your status. A recent study published in the Journal of Sports Medicine found that intermittent walking throughout the day reduced post-prandial (that is, after meal) glucose by 17%. More on this in a minute. Intermittent standing didn’t have the same effect, but it was good. That improved glucose by 9%. So, your stand-up desk may indeed be beneficial for posture and energy, and for benefits on those days you can’t walk, but it is the walking that offers the best benefit. Spikes in blood sugar after a meal, or drinks, are normal. But too great a spike and too frequently increases inflammation. A big point to clarify though that this benefit comes not from walking after a meal. The benefit to post meal glucose was made on intermittent walking throughout the day. You, like many, will find this provides a lot of latitude to be successful. Having to walk 10 minutes after a meal, during the workday for instance, isn’t always possible if you’ve got a short time for lunch anyway, have to drive to do it, or you’re shortchanging yourself on lunch at all. WALKING OFF WEIGHT IN MENOPAUSE Women in menopause may already be more prone to negative effects of stress due to hormonal and metabolic changes. That can impact the rise in inflammation’s negative effects. There’s no question that breaking up sedentary periods with standing is better than continuous sitting. There’s also the very clear bigger benefit when that is light walking. That could be 2 minutes of marching in place, walking down the hall or to the next floor in your building and back. Turn on the music and dance like no one, or everyone you love - is watching because they might catch it!! I want to repeat this. The intermittent movement during the day, decreased the spike in glucose after meals, even when the activity wasn’t at mealtime or after it. It reduced glucose levels by as much as 17%. Now, you want amplify results? Walk after meals. Within 30 minutes of a meal, walk for 10 minutes. That reduced glucose levels by 22%. Your goal is to walk soon after a meal when that post-meal spike is high. HOW DOES THIS COMPARE TO STRENGTH TRAINING? Given strength training is recommended as a treatment for Type 2 Diabetes, it is fair to say, strength training decreases risk by improving glucose levels as well. In a study of type 2 diabetics intense resistance training trumped more frequent lighter resistance training. Skeletal muscle is the major tissue associated with glucose uptake. When you lose that, and particularly during menopause transition if you weren’t lifting or aren’t yet, where accelerated losses can easily occur, risk of pre-diabetes or what’s known as insulin resistance can occur. Walking will stimulate muscle tissue but will do little to increase or even maintain that muscle tissue. But the news is good no matter who you are or where you lie on the continuum of activity. So, whether you’re barely active, and begin two minutes of movement several times a day, or start walking after meals, or decide you’re going to give strength training a try, your time commitment is relatively small. The return on investment may support with energy today and a stronger longer future. Even on the couch, move the body parts you can. Substitute “walking” for moving your arms, swaying in your chair, supporting yourself and moving feet side to side. It is the movement of body parts that counts. NOT STARTED YET? This is a fantastic place to get started and be notified when our NEXT 12-WEEK PROGRAM https://www.flippingfifty.com/getstronger opens too.   REFERENCES: https://link.springer.com/article/10.1007/s40279-022-01649-4 https://pubmed.ncbi.nlm.nih.gov/18781481/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/ https://link.springer.com/article/10.1007/s00125-016-4085-2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446383/ RESOURCES: Last Day for Food Flip: https://www.flippingfifty.com/food-flip CBM: https://www.flippingfifty.com/glucose ADDITIONAL EPISODES YOU MAY LIKE: Intermittent Fasting for Women: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Weight Loss for Women: https://www.flippingfifty.com/midlife-weight-loss/ The Missing Link to Weight Loss: https://www.flippingfifty.com/weight-loss-for-women/    

20m

Jan 24

Want more effective exercise ? Let’s talk pelvic floor. The area between your anus and your pubic bone is some of the most important real estate a woman has. Do you know how to take care of it, stage it, and manage it?  My guest today shares that more women do now. She’s a young pelvic floor therapist with tips on what the pelvic floor is, how you can best activate, and offers some support for incontinence as well as prolapse in this episode.  We talk about core, what it is, how to activate.  MY GUEST: Dr. Dawn Andalon is a doctor of physical therapy, an educator, best-selling author, and Co-Founder of LEVEL4 PT & Pilates. She is a leading women’s health specialist and trusted medical advisor near San Diego. She has helped thousands of women around the world improve their health. She previously worked at Nike WHQ in Portland, OR as a physical therapist and consultant. Dawn is certified by Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, as well as weekend warriors. to enhance their chosen sport and for rehab with spinal injuries. She is highly trained in Pelvic floor rehab, holds a manual therapy certification from University of St. Augustine, and has special training with the female athlete population. Dawn also has a passion for women's healthcare, educating post menopausal women on how to stay healthy as they age. QUESTIONS WE ANSWER IN THE EPISODE: __ __ CONNECT WITH DR DAWN: level4pt.com/its-never-too-late for the cost of shipping DR DAWN ON SOCIAL MEDIA:  FACEBOOK: https://facebook.com/level4pt INSTAGRAM: https://www.instagram.com/level4pt YOUTUBE: https://www.youtube.com/channel/UCa99k19-6mKmkq_TYeF9L2A HER BOOK:  https://www.amazon.com/Its-Never-Too-Late-Menopause/dp/B0B2Q15YSV?ref_=ast_sto_dp OTHER EPISODES YOU MAY LIKE: You Ask Libido and Hormone Balance Qs: Dr John Gray Answers: https://www.flippingfifty.com/libido-and-hormone-balance/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/  

31m

Jan 20

Easy healthy habits coming up! Yes, exercise! However, what if it was easier than that to get more energy and boost your overall well being? We do certain things regularly. Your daily routine and mine are probably very similar day to day. That is what you do this morning in the first 10-30 minutes of your morning is probably similar to what you do every day.  What if you could take 50% of those habits and make them more beneficial? Without lifting a weight or breaking a sweat? Even 20% healthier… What would that do for you? Twenty percent more energy, 20% less tired, 20% more focus during your morning activities.. you get the idea.  This episode is all about the small upgrades that have become daily habits for me over the recent months and years. I’m sharing them with you here in the hope they make you reflect on what you’re already doing that could make you healthier easily! The problem with so many choices is often vetting out the quality products from the opportunists. It’s making sure it’s healthy – especially if you do it daily. I hear you when you say it’s overwhelming and there’s another one around the corner. I don’t fall easily. When I do I fall all the way. So, I’ve vetted for you the ones I love. EASY HEALTHY HABITS FOR 2023 Anyone else start the hot water within minutes of waking most days?  With adaptogens you won’t even know are there, your hormones are getting a boost with every sip of Four Sigmatic Coffee. Listen to my recent Flipping 50 podcast with Danielle Ryan Broida to learn more about adaptogens, specifically mushrooms, and you’ll wonder why we aren’t all doing these simple things daily. Recently what I’ve noticed from testing my blood sugar levels (first thing, after whatever is in my mug is that my blood sugar responds better to coffee than to matcha if they’re treated equally. That is, I add coconut milk and a dash of stevia to both or a don’t, but to both. The value of a wearing a continuous blood glucose monitor https://www.flippingfifty.com/glucose(CGM) for a month is priceless if you’re a woman in midlife flirting with insulin resistance. Anyone can do it. I’ll provide a special link I use with clients and students so that they can benefit as we work together. For instance, right now our members are going through a month kickstart with me using CGMs. IF COFFEE, THEN THIS  If I choose coffee and matcha isn’t in my mug first thing (or second, after about 16 ounces of lemon water, sole, or apple cider vinegar) it’s going in a pre-workout shake. Matcha is the perfect combo of chill pill and alert hocus focus. It’s a little easier on my gut personally than usual acidic coffees. (Though Four Sigmatic by the way is low acidic compared to other coffees).  Currently, I juggle the dual needs of my gut and blood sugar. When isn’t that true in life. I do find that when my gut is in good shape, coffee is not a problem. When I both drink coffee responsibly (2 mugs is my limit), and have optimal gut health, I can do it fine.  Since I switched to matcha in my morning mug two and a half years ago, with the exception of maybe 6 mornings, my gut feels better, and overall, I feel better all day. I don’t have that same short-lived pick-me-up from coffee or what I’d describe as a gnawing my gut. I enjoy sustained energy and a calmer gut.  I’ll link to a video I shared with the Flipping 50 community back in 2015 about research on Matcha’s fat burning boost potential. Whether you’re doing interval training – as in the study- or strength training, which I think we can safely extrapolate to say - the combination of matcha before the activity is also going to elevate fat burning after significantly. AND…. However, there are dozens of matcha makers now. Just one is quadruple screened, Pique Tea. And it matters. Heavy metals, mold, and other toxins are common due to the way matcha is grown, and many brands aren’t pure as they claim, while others don’t even claim to be! They’ve added fillers (like brown rice!?) and have very little matcha.  If it’s something you do every day, pay extra attention. We have more everyday stressors now than ever even when we’re conscious of them.  GOING GREEN Enhancing your alkalinity is one of the best things you can do for your health, and any weight loss goals. Especially if you are trying to do low carb – as in keto. I personally recommend my clients bump their veggie intake to 6-9 cups a day. That would shock a carnivore community, I know. It’s the balance to additional protein from animal sources required to maintain muscle. Doing so will bump your acidity. Optimal pH levels are conducive to health. Acidic environments are conducive to disease.  Challenged by the idea of that many veggies? Mighty Maca, from my friend – shall we say our community friend, Dr. Anna Cabeca – is a way to bring in another adaptogen PLUS get the alkalinity we want and need for a healthier body.  You can’t lose weight, and keep it off, with the kind of energy and feelings of freedom we want- with habits that sabotage your health. Knocking your inner environment into acidity, exercising to burnout, soreness or couch compensation will not help.  Dr. Anna’s Mighty Maca meets a trilogy of needs. First, this greens powder where she’s tucked a dose of the adaptogen maca, requires a liquid. My favorite way to drink this is just in a tall glass of water or dumped into a small bottle of water as I leave the gym – it’s not been uncommon for us to workout together and after I’ve provided the exercise sequence, she has a sleeve of Mighty Maca in her pocket. I shake and go. BOOM – it’s already helping to hydrate and make it easy to drink another 8-16 ounces because it’s got a lightly lemony fresh taste. This is not your toxic crystal-crap but it’s the same type of convenient packet. THE MACA – is an adaptogen I have used myself for almost 30 years – blended into smoothies, or taken in capsules from my friends at Femminessence (if you prefer), or this way. This is a game-changer for women in midlife. If you’re adrenals are taxed… and you’re not doing it, consider it daily but not off your grocery store shelf. There are 11 strains of maca and you need a clinical grade of specific types.  THE GREENS – Dr Anna knows it’s hard to fit in 6-9 cups of veggies a day for most women (my recommendation for women in midlife) and that with a need for more PROTEIN than they’ve ever needed – or been aware of before – there’s an equal need to boost veggie intake to achieve a better pH balance. Her book Keto Green-16 outlines the benefits of a keto diet (at least short term) for women AND the need for pH support while you do it.   Want to understand this better? DON’T MISS AN INTERVIEW WITH DR ANNA JANUARY 11, 2023. (I’ll link to the registration page https://www.flippingfifty.com/girlfriends. I’m inviting DR ANNA to answer a few questions about this and more. And we’re going to talk about stress, hormones, and cravings, and how to juggle what you want with signs and symptoms. Seeing this later? Miss it and want it? LET US KNOW! SECRET SAUCE FOR HAIR, SKIN, AND LIBIDO  Midlife changes in hair (thinning and loss for some women), skin (thinning making visibility of wrinkles and reduced elasticity), and reduced desire for sex (dryness or pain) are common among women in our community. I started something for improved recovery from exercise (due to mitochondria health) that I was skeptical of AND yet tried it anyway.  Before I go further, you need to know, I’m a tough sell. I feel pretty good. Most of the time, I think, “this s*# works” .. the formula I created for women over 50 just works. So, I have no crazy card to play for bringing women back from the dead… or losing 100 lbs.., other than, if we remove the obstacles (overtraining, undereating, undersleeping) and improve the amount of stimulation for muscle, bone and your brain, we’re going to have improvements. Sometimes that’s 100lbs off, others it’s 10lbs and 14 inches, others it’s energy and libido back.  I didn’t count on a hair or libido kick, but I got one. I began taking C60 Purple Power just before my move in May actually. And I haven’t stopped. In three weeks I noticed thicker hair and my stylist noticed I had new hair growth (brown not gray) at my next appointment.  I started taking c60 for the mitochondria support we can all use as we age. AND… my vision is better, too. I DO recover better from exercise though it took me a minute to realize it. I’d started doing high intensity high impact intervals a little more often. (3 or 4 as opposed to 1-2 x/week) and no down time. There was no hobble off the couch. So, it went unnoticed and appreciated until I got thoughtful about the fact that I earned a little soreness that I didn’t have. HOW I DO IT My favorite way to add C60 is a few drops into my coffee (cinnamon flavored is to die for!) or matcha mug (coconut oil) in the morning. That’s it. Nothing extra or new habit just… it’s sitting beside the coffee or matcha, so I don’t miss it. (Recently there are gummies – I still prefer the drops)  You could if you prefer use avocado oil on salads (but I have another avo oil I love instead and fear I’ll forget later in the day). You can also now use a rollerball application on your face and neck! LOVING that!! Linking to a video for you here. Look, I’m 59 in a couple months, I’ve got wrinkles … but I do get compliments on my skin regularly and this has given me a noticeable difference. I like the inside-out method vs topical personally! SUPERPOWER ENERGY My breakfast or pre-workout snack of choice lately is a little almond or coconut yogurt substitute (no sugar added, and no soy please) with Flipping50 protein powder and … a new product from Timeline Nutrition, Mitopure. It’s a derivative of pomegranate but you could never eat your way to this much. Little packets of powder (or capsules if you prefer – which I do not!) can be added to a smoothie, or in my case, I stir the berry-flavored powder right into my high protein pre-workout yogurt bowl.  Here's what I’ve noticed… after 3 weeks. Just a reminder, I’m a tough sell. I already do a lot of things to my advantage as witnessed above/before this point in the episode! But I feel more stable energy all day. I am really enjoying this heightened desire for moving. I can’t even explain it! I’m an 8x Ironman…so yes, I naturally may like to move more than the next person. Yet, I’ve gone through exercise intolerance, cortisol imbalance, and adrenal stress during my menopause transition. I get better results now in about 3 hours of exercise a week than I did with 20 just a couple years ago.  That puts a girl at a point where less is more and compliance is easy!  I’m different with Mitopure. A little more alive. If you can’t tell, I’m struggling to put words to the feelings. But with no other changes in my routine, this has really been a bit of a surprise. I’m sometimes quick to say no, not interested. But the research is too compelling in this case. So openminded, expecting nothing, I’m pleasantly surprised. And again... it’s easy. That’s the biggest test for me. LUNCH AND DINNER UPGRADES Eating organ meats? Me either. Planning to? Me either. Look, I AM that girl who does certain things because they’re good for me. But I’m not doing liver or gizzards or anything of the sort. So, my chef friend (who cooks for the likes of Barbra Streisand and Tom Cruise) dreamed up this ingenious way to infuse organ meats into spices you’ll love. I sprinkle the Garlicky one on salads, veggies, meats, and seafood, even eggs on the occasion I have them. I stir it into a garlic aioli dip I make. That just about covers my meals! Chef James Barry’s Pluck is amazing. All the benefits of organ meats – potentially one of the most nutrient dense foods available – without the hassle or smell. (Use the code: FLIPPING50) Last but not least, are you still using olive oil? I know, Olive oil, olive oil, olive oil… right? But a large percent of olive oil is not good for you, it’s rancid. Yet, they sell it off the shelves like hot cakes to people thinking they’re virtuous and Mediterranean! Ava Jane’s Kitchen woke me up to this sad truth several years ago and I switched to avocado oil, which is better for the high temps I often use anyway.  On occasion I’ll use an expensive EVO or coconut oil, but I’m cooking most with Avocado oil. The AJK Colima Sea Salt from Ava Jane’s is an experience! It’s super coarse. You use your hands to crunch the salt. I use it on all those roasted and grilled veggies and on pizza crusts or chips made from brown rice tortillas. You can try it or join the club and have it delivered at the right frequency based on your cooking needs. These are great gifts for the foodie, or healthy foodie too.  None of these daily little additions are “extra” or crazy. They’re just an upgrade from what you may have sitting on your shelf that can boost your health and wellness without a drop of sweat or breathlessness.  If you’re a skeptic, I get it. How nice to dream that just eating healthy from the garden or farmer’s market, avoiding processed foods, and getting exercise, time outdoors and sleep are enough. In the moment we’re in, the chance is slim that though these habits are the foundation, we’ll need to reduce toxins in and around us now and in the future. The benefit though is more energy and more you than you may realize you can experience. YOUR TURN I encourage you to go through your day, your typical day. Where could you upgrade? Could an easy health boost come from the type of coffee or tea you start your day with the oil, spice, or salt you prepare food with. Consider what you wish was different or better about now, even if it’s good.  In our show notes today, you’ll find many links to the trusted resources I share. For any of the products I use, love and share I do make a small commission (While it doesn’t do much for me but buy lunch occasionally, it often means for you a special rate that I’ve scored for you than you’d have paid otherwise).  DON’T MISS THE SPECIAL DISCOUNT CODES HERE FOR YOU.  Happiest, healthiest New Year.  SPECIAL RESOURCES:  C60 Purple Power: https://www.flippingfifty.com/c60 CODE: FLIPPING50 Matcha Pique Tea: https://www.flippingfifty.com/piquetea Code: DEBRAA PLUCK Seasonings: https://www.flippingfifty.com/eatpluck CODE: FLIPPING50 (case-sensitive)  Four Sigmatic coffee:  https://www.flippingfifty.com/foursigmatic Code: FLIPPING50 EVERYDAY COOKBOOKS FROM MY FAVORITE HORMONE EXPERTS:  Cooking for Hormone Balance – Magdalena Wzelaki: https://hormonesbalance.com/ KetoGreen-16 - Dr. Anna Cabeca: https://www.flippingfifty.com/ketogreen16 OTHER EPISODES YOU MAY LIKE: Adaptogens, Herbs, Mushrooms | Sources for Menopause Relief: https://www.flippingfifty.com/adaptogens/ How to Keto Correctly for Women Over 40 with Dr Anna Cabeca: https://www.flippingfifty.com/keto-green-podcast/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/

55m

Jan 17

You don’t wake up thinking about healing trauma. You don’t even search for it on your computer at night. You may however, want to lose weight… and be stuck. You may find you continuall get injured or get repeated bouts of colds or virus. But it’s just stress, right? That’s what we say.  Could your stress really be trauma? And what if that were keeping you from losing weight, or getting regular exercise?  They’ve all been said. You’ve probably said them.  If you think it’s a lack of discipline, motivation, or that you’re lazy… if you wonder why it isn’t working… again… even doing all the things, this is for you. It may be for someone you love or work with.  MY GUEST: Dr. Aimie Apigian, MD, MS, MPH is the leading medical expert on how life experiences get stored in the body and restoring the body to its best state of health through her signature model and methodology, The Biology of Trauma™. She is a double board-certified medical physician in Preventive Medicine and Addiction Medicine. She has a Masters in Biochemistry and a Masters in Public Health. In addition to her medical training, she is also a Certified Functional Medicine physician and has training and certifications specifically in neuro-autoimmunity, nutrition, and genetics for addictions, mental health, and mood and behavioral disorders. She has several certifications in various trauma therapies including the Instinctual Trauma Response Model (an art trauma therapy), Somatic Experiencing (developed by Dr. Peter Levine), and NeuroAffective Touch (Dr. Aline LaPierre). Dr. Aimie brings you The Biology of Trauma™: a new lens and a methodology that courageously both adds to and bridges trauma work and medicine by reverse-engineering the chronic effects of trauma on the nervous system and body on a cellular level. Dr. Aimie’s personal life experiences lead her into trauma therapy training, first for her adopted son, and then for herself. A unique lens for understanding trauma has come out of it, joining the two worlds of neuroscience and trauma therapy uniquely. It became the thread that ties it all together in a way that clinicians and patients find understandable and easily applied within their daily life. Dr. Aimie offers science-based solutions on how to rewire the nervous system with The Biology of Trauma. Accelerating the healing journey through recovery to resilience, presence, and aliveness. Dr. Aimie is the founder and CEO of Trauma Healing Accelerated, offering her foundational online course: “The 21 Day Journey to Calm Aliveness”, which is an experiential journey into the nervous system that is open to all as well as her 8 module certification course for practitioners, “Biology of Trauma” that teaches the protocols of addressing The Biology of Trauma on the different systems of the body. QUESTIONS WE ANSWER IN THIS EPISODE: What is the Difference Between Stress and Trauma? Why is Trauma and Not just Psychology? How can you Recognize Unresolved Stored Trauma? When does Trauma Starts for Most People - the Current Pandemic of Insecure Attachment What are the effects of stored Trauma in The Body? You refer to a Biology That could get People Stuck on Their Healing Trauma CONNECT WITH AIMIE: https://www.traumahealingaccelerated.com/ https://www.traumahealingaccelerated.com/ DR AIMIE’S 21 DAY JOURNEY:  https://www.flippingfifty.com/traumahealing  CONNECT ON SOCIAL: INSTAGRAM: https://www.instagram.com/draimie/ FACEBOOK: https://www.facebook.com/draimie/ LINKEDIN: https://www.linkedin.com/in/dr-aimie-apigian-1b863244 YOUTUBE: https://www.youtube.com/draimieapigian OTHER EPISODES YOU MAY LIKE: TURN MIDLIFE STRESS INTO STRENGTH | VICTIM TO VICTORIOUS AUTHOR: https://www.flippingfifty.com/midlife-stress/ HOW TO KICK THE CHRONIC STRESS CYCLE TO THE CURB || WOMEN OVER 50: https://www.flippingfifty.com/chronic-stress/ 6 COMMON SENSE STEPS FOR HEALTH FROM UNCOMMON MOTIVATION: https://www.flippingfifty.com/commonsense/

35m

Jan 13

If you want to burn off body fat there are a few things you have to know. Very possibly there are a few things you need to unlearn.  In this episode you’ll hear me ask my guest these questions:  Are Keto and Fasting good for Midlife weight loss?  We are going to unpack the science of weight loss, specifically fat loss, and Stu’s recipe for success with his clients. We look at the difference between metabolism and fat burning and make sure you’re running toward the right goal.  And last, the secret sauce in this episode is mindset. Just how much or little does it have to do with your ability to reach your goals? We’ll dive into that too. Collectively you’ve got 60 years of experience on this podcast. Listen in, listen up and let’s start having a fat burning mindset. MY GUEST: Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping people put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. Stu struggled with anorexia in his teens. And when he overcame his eating disorder… he realized he wanted to help people create their perfect body in a healthy, sustainable way. Since then, Stu has helped thousands of people transform their body and empower themselves to create massive success in their lives. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH STU: https://flippingfifty.com/stu STU ON SOCIAL: instagram.com/stuschaefer http://instagram.com/stuschaefer https://www.facebook.com/stu.schaefer.5/ OTHER RESOURCES:  CONTINUOUS GLUCOSE MONITOR: https://www.flippingfifty.com/glucose MONITOR YOUR FAT AND MUSCLE WHEN LOSING WEIGHT: https://www.flippingfifty.com/smart-scales

57m

Jan 10

When you saw the title of this podcast, what was the first thing that popped into your mind? Like “Is it too late to lose weight? Too late to go back to school? Too late to be a lawyer? Is it too late to find love? To climb Mount Everest?” What would be end to that question? As you think it over, there are some reasons why you may come up empty handed…because life is pretty good right now. We’ve all been raised (those of us who are 50 or more!) to not ask, not put yourself first, and not have that on your mind. That it’s not good to . MY GUEST: Sheree Clark is a Midlife Courage Coach, television show host, inspiring speaker and accomplished author. Sheree has written and presented on topics ranging from finding your passion to overcoming career burnout. Her Fork in the Road coaching practice keeps her busy working with clients one-on-one and in groups on creating an authentically fulfilling life. In her personal time, Sheree and her cat Lotus work on their yoga poses. QUESTIONS WE ANSWER IN THIS EPISODE: __ __ CONNECT WITH SHEREE: TALK SERIES FOR MIDLIFE WOMEN https://pg605.isrefer.com/go/scjts/datk/: Free Talk Series January 16 – 31, 2023. Come find out how to thrive courageously in Midlife. CONNECT ON SOCIAL: FACEBOOK: https://www.facebook.com/ForkRoad/ INSTAGRAM: https://www.instagram.com/forkintheroadiowa/ OTHER EPISODES YOU MAY LIKE: THE GRATITUDE PODCAST: https://www.flippingfifty.com/gratitude/ WHY CREATIVITY MATTERS MORE IN MIDLIFE MOVEMENT (HOW TO GET IT): https://www.flippingfifty.com/creativity-matters/ WHY IT’S SO HARD TO CHANGE HEALTH HABITS (AND WHAT TO DO): https://www.flippingfifty.com/change-health-habits/ PROOF IT’S NEVER TOO LATE (AND HOW TO DO IT): https://www.flippingfifty.com/never-too-late/

36m

Jan 06

Your best 2023 will be no accident while it might include surprises and serendipitous wonder.  On this day, in this month millions set goals, resolutions, and I don't. I've believed and witnessed that SMART goals are dumb since 1984.  The older adults get the less they set them because the more they know they don't work. SMART goals have never ever included the obstacles and the path back on track when you hit them.  And this has been my way around empty goals and unfulfilling resolutions since 2000. I've been offering this as a health and life coach since then to my clients, students, corporations, retreats, and to staff members of agencies I led. It's been a lucrative workshop and an activity I do myself.  Then I stare at what I learned by doing it with wonder. I know at a glance what I loved and what sucked my energy dry. I know what took up time and that I wanted to force results from that only frustrated me.  And so here it is, the longest podcast I've ever recorded, where I've tucked in my favorite intention-setting best year plan ...for FREE.  MY INTENTIONS FOR TODAY AND BEST 2023?  I woke at 5:50 am this January 1 and had NO intention of doing this. For the first time in many years though I wasn't offering or hosting a New Year's workshop, coaching session or workout. And I had no plans to do so. And what a waste.  So I'm sharing this for your best 2023. My ask of you is that you help spread the word about this podcast. Or if you're a fitness professional, I ask you to share She Means Fitness Business with fitness & health coaches.  WHAT KIND OF BEST 2023 MIGHT BE AHEAD?  From this year planning workshop, I've had clients/students realize that a relationship they thought they wanted isn't and they've found the freedom and joy they wanted.. elsewhere.  One student realized her dream of doing something other than her present career was still calling her after decades so she went back to school.  Others just realized their values were far different than the tangible goals they thought they should be setting, and because of changes began to not only love work more but make more money doing it.  A FEW THINGS I'LL ASK:  [12:20 What happened in 2022?  What disappointed you in 2022?  44:40 What roles do you play?  1:02:00 What is your self-assessment of your dimensions of wellness?  Are you a member?  You'll find I'm emailing you... with the workshop playbook. It looks like this:  If you're not yet a member... the doors are open right now.. and close on January 5. Monthly and annual membership options https://www.flippingfifty.com/cafe are available.  https://www.flippingfifty.com/cafe If this workshop episode was valuable for you, I would so APPRECIATE YOU SHARING THE PODCAST with your friends and relatives to spread the word and help us reach our goal of helping one million women in 2023.   

1h 30m

Jan 01

In this top 10 podcasts 2022 edition I will countdown Letterman-style (he’s from Iowa, of course)! Show notes will have the links to each so you can listen easily. Find those at /top-10-podcasts-2022 Starting with number 10 and working our way up, here are your Top 10 podcasts 2022 for the Flipping 50 show.  #10 HOW CHRONIC INFLAMMATION CAN INTERFERE WITH YOUR BEST LIFE AFTER 50! Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. https://www.flippingfifty.com/chronic-inflammation/ #9 HOW TO EAT FOR STRENGTH TRAINING FOR WOMEN One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight. https://www.flippingfifty.com/eat-for-strength-training/ #8 INTERMITTENT FASTING FOR WOMEN | HEALTH & WELLNESS | WHEN YES WHEN NO This episode is all about Intermittent fasting for women in midlife. I’ve got one of the most globally recognized experts with me talking about the what’s the whys and the whens… as well as the when not to’s.  If you’ve dabbled, you’ve shunned it, you’ve been tempted… chances are you still have some questions. We’ll answer many here in our discussion.  https://www.flippingfifty.com/intermittent-fasting-for-women/ #7 WHY MENOPAUSE WEIGHT LOSS IS SO HARD AND HOW YOUR BRAIN IS TAKING OVER Weight loss is so hard! I’ve heard that a million times. But why can’t we crack that code? Well, my guest today is sharing how your brain has hi-jacked your weight-loss wishes and what’s working against you. She’s also got a solution. And trust me you do not want to miss it when I ask her why she’s doing “this.”  Her story is a must-hear. If you think no one understands your relationship with food or disordered eating, stay right here.  Spoiler alert – I’ll give you two take-aways from this episode: Planning ahead is a must.  Automate eating. And that’s just because there’s so much more juicy content inside.  If you’ve said it, weight loss is so hard, this is for you.  https://www.flippingfifty.com/weight-loss-is-so-hard/ #6 THE MISSING LINK IN WEIGHT LOSS FOR WOMEN OVER 50 Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50.  My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) https://www.flippingfifty.com/weight-loss-for-women/ You’ve got endurance! You’re halfway through this list of top 10 podcasts 2022! Hang in there! I’d love to know… have you listened to them already and would these have been YOUR vote too?  https://www.flippingfifty.com/getstronger A little inside intel - we’ve had this convo behind the scenes that in fairness to my recent guests and podcast episodes we need to do this in June too for the past 12 months. We did weight some of our recent episodes in such a way that we didn’t ignore those that just haven’t gotten enough time to have downloads yet. Even so.. Episodes from last week, just won’t have had the chance to prove themselves yet!!  OKAY.. enough halftime show, on with the top 10 podcasts 2022 edition!!  #5 FAT LOSS IN MENOPAUSE: IT’S NOT WHAT YOU THINK If you spend half a minute on social media, you could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise.  You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future. This episode explains the interaction of your hormones on your fat loss efforts. Whether it’s isolated to belly fat for you or it’s an overall inflammatory response meaning you carry extra weight throughout your body, this is for you! https://www.flippingfifty.com/fat-loss/ https://www.flippingfifty.com/fat-loss/ #4 PERFECTION DETOX FOR THE MINDSET OF MIDLIFE SUCCESS Need a perfection detox? Or have you shed that skin already? No matter where you are, this message resonates with women over 50. Even younger women are tired of being tired in pursuit of something they know they can never have, be, or enjoy.  In this interview episode, my guest shares her own journey through perfection detox. I think you’ll be able to relate. We’ve talked liver detox, electronic and digital detox, so why not perfection detox? This interview with fitness icon Petra Kolber was so much fun. A sucker for an accent it was awesome for me, and she’s a lovely person as much as she is talented and living the follow-your-dreams not your same-old-road advice we often hear but may be reluctant to do.  https://www.flippingfifty.com/perfection-detox/ #3 YOU ASK LIBIDO AND HORMONE BALANCE QUESTIONS: DR JOHN GRAY ANSWERS Libido and hormone balance questions were at the top of the list for our community members.  Today you want to plan a long hike. Take us with you. Then share it with a friend and listen together after they listen. If you’re listening for yourself, you’re still going to want to hit replay.  What I love as much as anything about this episode is that Dr John Gray became popular in the 80’s and 90’s. Today, in 2022, he got lit up during this episode. He is still as passionate and purposeful about what he is doing as ever. My wish for myself and for you is that we all have that kind of purpose-driven passion in our lives for as long as possible.  If you’re familiar with the Mars and Venus books you’ll love this. If you’re not, you’ll want to read them! https://www.flippingfifty.com/libido-and-hormone-balance/ #2 QUESTIONS ABOUT GAINING MUSCLE AND STRENGTH FOR WOMEN OVER 50  Recently I shared a study about the loss of muscle (sarcopenia) during menopause and since, questions about gaining muscle and strength over 50 have been pouring in. In this Q and A episode I’m answering them. They’re split, about half are about exercise and the other half are about the protein that you seem to know you need. There’s confusion about how to juggle intermittent fasting, getting enough protein, and whether fed or fasted exercise is best for gaining lean muscle. I’ll try to answer many of your questions. I by no means think this is a one-and-done episode that will eliminate any questions! https://www.flippingfifty.com/gaining-muscle-and-strength/ #1 MORE STRENGTH, LESS CARDIO IN MENOPAUSE & BEYOND  More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition.  This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t.  Stacy is renowned for her tagline, Women Aren’t Small Men. We’re singing the same song, as we at Flipping 50 tell you, you’re not a man, a mouse, or a young woman - not even younger you - so exercising for the hormones you do have now will make all the difference to your results now and those you want for decades.  Many thanks to Dr Stacy Sims not only for this interview episode, but for the work she’s doing to help women grow older stronger.  https://www.flippingfifty.com/less-cardio-in-menopause/ There you have it, our Top 10 Podcasts 2022 edition! Thank you for listening! Thanks for sharing your comments and rating! I’d be so grateful for an iTunes rating if this was helpful for you.  THANK YOU FOR LEAVING A RATING IN ITUNES!  HTTPS://PODCASTS.APPLE.COM/US/PODCAST/THE-FLIPPING-50-SHOW/ID903871206 OTHER EPISODES YOU MIGHT LIKE:  TOP 10 PODCASTS FOR MENOPAUSE HEALTH & FITNESS IN 2021 https://www.flippingfifty.com/menopause-podcasts/ TOP 10 FLIPPING 50 PODCASTS OF 2020 https://www.flippingfifty.com/top102020/ https://www.flippingfifty.com/top102020/ TOP 10 MOST POPULAR FLIPPING 50 PODCASTS OF 2019 https://www.flippingfifty.com/most-popular-podcasts/ FLIPPING 50’S 10 MOST POPULAR PODCASTS OF 2018 https://www.flippingfifty.com/most-popular-podcasts-of-2018/

28m

Dec 30, 2022

When your workouts aren’t working, , it’s so frustrating. There’s the question of, is it you? Are you not working hard enough?  I’ll share with you that in 40 years, when clients have hit plateaus, those clients who are doing the work, it’s most often not for lack of effort. So, let’s stop pointing the finger at you doing anything wrong. Instead, this post is intended to support you through making changes that will get you back on the road to success. Workouts not working? Or you hit a plateau? Women in midlife will need to change things up as hormones change! Because you’re more susceptible to the negative effects of stress in midlife, reducing the work, not increasing it, can work wonders! Try that reset or any of the 4 other tricks I use with clients and in all our Flipping50 programs to boost lean muscle and fat loss again.  Here are 5 solutions I use for clients whose workouts aren’t working. In fact, I plan these in the Flipping 50 programs, like STRONGER programs, so that we’re mixing it up regularly enough a plateau doesn’t happen. 5 THINGS TO TRY WHEN YOUR WORKOUTS AREN’T WORKING How to use these: listen to all of them. Prioritize based on the one that feels like the greatest need for you. Start there. Be sure to follow through. Stick to changes for 3-4 weeks, or at least one in the reset example.  You want to commit to doing it consistently before ruling it out and not working. Keep these in your “back pocket” so you’ve always got a plan if and when plateaus happen. TRY A RESET  A week or even a month of truly cutting back may be in order. That alone can boost your progress by reducing inflammation caused by excess stress if you’ve been doing everything and still don’t see results! Take a week and just go for a walk daily. Maybe a yoga session, a little core exercise. Nothing more.  It’s not intuitive but in our membership it’s one of the first things we suggest everyone do. We call it Restore Before More. Don’t worry, we want you to get back to lifting and to HIIT when you feel better, but a break may be just what the body composition ordered.  CHANGE YOUR WEIGHTS  If you’re used to always going heavy, lighten up. If you’re used to light, try heavier. Your body may need a new stimulus.  SLOW IT DOWN!  If you’re used to going faster slow it down – a lot!! Tempo training is amazing for offering overload and reduces the need to go heavy. Try lifting in 4 counts, holding for 2 and lowering for 4. It can be a game changer! SPEED IT UP! Alternatively, try lifting as quickly as you can, while still being under control. That’s using power, strength + speed. It’s been proven to boost bone density more than slow and to boost energy expenditure during a lifting session more too!  SLEEP A LITTLE MORE!  I know... sleep can be elusive for women in midlife but it’s when your body supports your exercise by repairing and aligning your hormones – testosterone, growth hormone, and cortisol to work with you, not against you!  OTHER EPISODES YOU MAY LIKE:  3 STEPS TO GAIN LEAN MUSCLE IN MENOPAUSE: https://www.flippingfifty.com/gain-lean-muscle/ EXERCISE FOR BONE DENSITY THEN AND NOW: https://www.flippingfifty.com/exercise-for-bone-density/ https://www.flippingfifty.com/exercise-for-bone-density/ 5 KEYS FOR BUILDING MUSCLE AFTER MENOPAUSE | MORE FAT BURNING & FAT LOSS: https://www.flippingfifty.com/building-muscle-after-menopause/ IMPORTANCE OF STRENGTH TRAINING FOR THE MIDLIFE WOMAN: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ RESOURCES MENTIONED IN THIS EPISODE:  12-WEEK STRONGER PROGRAM: https://www.flippingfifty.com/getstronger YOUTUBE VIDEOS ECHOING THESE CHOICES: https://www.youtube.com/flipping50tv SLEEP YOURSELF SKINNY: https://www.flippingfifty.com/sleep-yourself-skinny FLIPPING 50 MEMBERSHIP: https://www.flippingfifty.com/cafe

28m

Dec 27, 2022

Is it too late to gain lean muscle in menopause? No. Is it harder to gain lean muscle in menopause? Than it was when you were at your peak muscle in your 20s, yes. Shouldn’t I focus on fat loss first? No.  To gain lean muscle … so you look better, feel better, and do life better there are some things you need. You’ll need to understand the balance between the right exercise, the right recovery, the right total calories and total protein and the type and timing of exercise and protein during menopause.  Women get nutrition wrong. Most often if they’ll do the exercise, they get hooked. But the exercise alone is going to take you only so far. As you’ll hear more this year, if we consider strength training, protein, or supplements, the greatest of these is strength training.  You’ve got to lift. AND if you want it all as so many of us do, you need to integrate the work, recovery, and nutrition. There are thresholds for many of these. They don’t call it exercise prescription for nothing. The protein and the exercise both have a dose-response component.  IN THIS EPISODE:  __ __ QUESTIONS I’LL ANSWER:  __ __ SCIENCE:  Studying a group of postmenopausal women who had not been strength training at least 24 weeks prior, researchers showed that twice weekly strength training for 8 weeks [even with a higher repetition range than traditionally associated with strength] increased : __ __ The twice weekly protocol is advantageous for menopausal women because the need for honoring cortisol and adrenal health during a time when women are more vulnerable to the negative effects of stress. Without adequate recovery time, breakdown of muscle is significant enough during exercise (combined with lack of sleep, stress, low energy diet) that lean muscle gains would likely be lower with greater frequency of exercise. To prove there were no dietary changes, subjects submitted 3-day diet intakes before and after the study to confirm no dietary changes occurred.  https://www.flippingfifty.com/getstronger MUSCLE PROTEIN SYNTHESIS AND MUSCLE PROTEIN BREAKDOWN Muscle protein synthesis slows down after a meal so it’s wise to consider regular meals and a possible snack of a post-workout smoothie to boost protein intake. Try getting four high protein meals to help you achieve adequate protein. Hit 30 grams at least at each meal. If you can consume more, the increased need in older adults has been proven. It takes a 70yr old man consuming 40 grams of protein post workout to achieve the same muscle protein synthesis as a 20yr old man.  Try these options to increase your protein intake.  EXAMPLE 1: __ __ EXAMPLE 2: __ __ SHOULD YOU SUPPLEMENT? The amino acid leucine is particularly important. However, I don’t suggest jumping to BCAA supplements. If your diet isn’t adequate you can’t out-supplement a diet poor in protein. I recommend if you’re not consuming a diet rich in all 9 essential amino acids, you start with EAA supplementation first. (My recommendation is in flippingfifty.com/resources) Getting about 5 gm of leucine per day – if you’ve got two meals with six ounces each of turkey, beef, salmon, cod or tuna, you’ll hit that.  Previously, I’ve shared American College of Sports Medicine's recommendations that before or after workout supplementation are both beneficial. Doing both if you eat a high-quality adequate calorie, adequate protein diet may not be “more” helpful.  However, if you’re a hard-gainer or older, the ACSM review of literature did recommend both may be helpful.  ARE YOU IN TOO BIG A CALORIE DEFICIT TO GAIN MUSCLE AND LOSE FAT?  During periods of excessive dieting and low calorie intake, the body favors protein breakdown. Yes, you heard right. Fasting and lifting may backfire. It’s not helpful for midlife and older women who want to gain lean muscle, strength, and optimize body composition.  Signs it’s happening for you?  __ __ Calorie In a calorie surplus with adequate protein dosed throughout the day, you will much more easily gain lean muscle. During this time, you may not be shredded. However, that term is really best reserved to those bodybuilders dieting down (unhealthfully) to reach a stage weight (and then all too often binge on a Big Mac afterwards).  You can shift periodically to a lower calorie diet, alternating the surplus with keeping it even. Note that you can gain strength with a calorie deficit. That is if you’re not a midlife woman already under stress adding more stress by lacking fuel. But you won’t gain lean muscle – which in the end actually improves your metabolism, energy, and round the clock fat burning.  If you’re ready to take the first step or a step to regular strength training, confidence, and energy, click to the STRONGER program to learn more. Link in the show notes.  Questions ? Leave them below. REFERENCE: Grzyb, Karolina1; Candow, Darren G.1; Schoenfeld, Brad J.2; Bernat, Patrick1; Butchart, Sara1; Neary, J. Patrick1 Effect of Equal Volume, High-Repetition Resistance Training to Volitional Fatigue, With Different Workout Frequencies, on Muscle Mass and Neuromuscular Performance in Postmenopausal Women, Journal of Strength and Conditioning Research: January 2022 - Volume 36 - Issue 1 - p 31-36. doi: 10.1519/JSC.0000000000003422 OTHER EPISODES YOU MIGHT LIKE:  3 HABITS TO CHANGE TO STICK TO AN EXERCISE PLAN: https://www.flippingfifty.com/stick-to-an-exercise-plan/ OLDER, FASTER, STRONGER: https://www.flippingfifty.com/older-faster-stronger/ YOUR FITNESS YOUR RELATIONSHIP AFTER 50 | STRONGER IN BOTH: https://www.flippingfifty.com/your-fitness-your-relationship-after-50-stronger-in-both/ 

33m

Dec 23, 2022

What is the optimal exercise for bone density benefit? A question you may be asking. A question I recommend you ask as you think about your own urgency, current status, past exercise history, and risk of fracture.  HEAVY STRENGTH: 10 OR FEWER REPETITIONS  Yet not all women over 40 can. Limited by co-existing conditions, occurrence of new, or problems with previous injuries there may be a point where you need to define the heaviest healthy range of resistance training that you’re able to do.  Note:  More repetitions with lighter weight is a positive influence for muscle and for strength as long as the temporary muscular fatigue is reached. It does not have the same level of positive impact on bone.  POWER TRAINING  TRAINING WITH POWER has been proven to outperform bone density benefits compared to slow controlled lifting and lowering. An added benefit of using power is that it can be done (and should) with lighter weight for safety. For instance, a heavy weight at 80% of a 1-rep max is equivalent to 10 or fewer repetitions.  (We would never test a woman at risk for osteoporosis with a 1-rep or a 3-rep max test and risk injury. Instead, the correlation is proven consistently and if we can get a woman to find true fatigue at 10 or fewer repetitions, we have enough evidence to believe she’s at adequate stimulus).  That said, again, injuries – or feelings of vulnerability for injury - may begin to surface for women as they approach this weight. So, the addition of power allows – actually demands- a reduction of that weight to a point you feel more comfortable controlling it and are able to quickly lift the weight, decelerate, and lower under control. This addition of power has been shown to be slightly more beneficial to both bone density and to metabolism in women in menopause. (Referenced in my book ) https://www.flippingfifty.com/getstronger It's also a must that women begin with lighter weight and higher repetitions to build a foundation. Focus on bone density can’t be an isolated venture. Your muscle is fairly resilient. Your joints, ligaments and tendons need a much longer time to adapt. Over at least 8 weeks, making it months before a woman is ready to “go heavy” or can identify where she needs to be for safely lifting is intelligent exercise.  Women in midlife have a tendency toward injury as a result of fluctuating hormones trending down. Surges and dropping estrogen levels increase injury risk in ways that may heavy lifting optimal and make other types of activity like high impact exercise (also beneficial for bone density) higher risk of injury.  Chances are that as a woman in her 50s or older, you sailed through your exercise life completely unaware of the influence of hormones that made certain weeks of your cycle perfect for lifting heavy but terrible for bootcamp moves and rapid change of direction. You had no idea that simply walking and doing yoga during certain weeks would have accelerated your fitness level and boosted your energy instead of being trained and drained YOGA EXERCISE FOR BONE DENSITY YOGA IMPROVES BONE DENSITY… and continues to have influence over time. Twelve exercises, each done for a minute, and one of them the corpse pose where a yogi is literally laying on the ground, have been proven to increase bone density.  The research continues on yoga and my advice is proceed with caution. While it’s easy for me to accept upper body weight bearing poses have a positive bone benefit in upper body specifically, accepting static poses performed one minute each have more bone density influence that high impact weight bearing activity or weight training is challenging.  I also recommend you understand the connection between stress and both sarcopenia (muscle loss) and bone mass as a result. We need muscle to pull on bone, to improve our ability to do the things that enhance bone density. Stress and the cortisol from it are in direct opposition to those goals.  The continuum of exercise influence is something we must consider. For an inactive woman beginning yoga, there will be more bone influence than for an avid exerciser regularly jump roping and lifting heavy weight. Will yoga poses also help the avid exerciser, potentially yes, in specific ways that the other activity does not. But it’s not going to have more influence on hip or spinal bone than does the other activity.  If your exercise time has room for it, I say include it all. Mobility and balance benefits are important to us all.  WEIGHT BEARING EXERCISE  All weight bearing exercise is not equal when it comes to bone density benefits. All weight bearing exercise may not be possible for all individuals. A recent YouTube video I created demonstrated 14 moves for bone density from least to most ground forces. That is, from lowest beneficial bone density to greatest bone density benefit.  Any individual watching my follow along and find a division between one exercise being doable for them and the next being too high a risk for other conditions. Not all exercises in the progression will work for any individual. And that is why we do a comprehensive blueprint for you at Flipping 50. Additional low-level activity is not supportive of positive bone density increase. That is, longer walks don’t improve bone density over shorter ones beyond a baseline gain. There is no more more Minimum Effective Stress after initial adaptations. Likewise with runners. In fact, longer endurance running or chronic cardio can be more muscle-wasting and if it creates a smaller frame can have the opposite effect on bone.  The same is true of higher repetitions with lower weight. The threshold of stimulus direct to bone is minimized.  That said, walking and weight training to muscle fatigue and many activities without direct bone stimulus are wonderful and effective exercise. It’s key for you to determine your highest priority. Begin with a slow and intelligent progression to the goal or to the point where you’re limited and find your personal safe threshold of exercise.  “JUST WALK” ADVICE FAILS YOU Though walking is indeed weight bearing exercise and is a beneficial step in beginning more bone-specific beneficial exercise, it’s not enough. If you are able to do more and bone density is your goal, you need to see higher impact and include weight resistance exercise.  SAFETY CONCERNS If you have results of your bone scan, hopefully you’ve reviewed these and know what your status is, whether you’re still losing bone or have stopped it. You should get based on your numbers an indication of your fracture risk. That together with medications you may be taking, lifestyle habits you’ve had in the past, and your current fitness status (balance, posture, coordination, reaction skills, strength) should be used to consider your personal start. If you’re apparently healthy, active, and yet have discovered you have low bone density from a scan, you shouldn’t necessarily stop activities you have been doing. You will want to get more specific with how you prioritize your exercise time to improve your exercise influence on bone.  Many ask, “ The answer today is, with a trainer or medical exercise specialist aware of osteoporosis concerns, you’re much more at risk not exercising than exercising. Bootcamps with all populations and ages, featuring abrupt movement, frenzied pace, are likely not your ideal exercise. Thoughtful programs including high impact and high intensity, as you are ready, have recently been proven to be safe, effective, and enjoyed by menopausal women with osteoporosis who had not previously been exercising.  SUMMARY OF EXERCISE FOR BONE DENSITY:  __ __ ADDITIONAL RESOURCES YOU MAY LIKE: BONE HEALTH, OSTEOPOROSIS, OSTEOPENIA TIPS YOU’VE NEVER HEARD: https://www.flippingfifty.com/bone-coach/ https://www.flippingfifty.com/bone-coach/ FROM OSTEOPOROSIS DIAGNOSIS TO BONE DENSITY SUCCESS STORY: https://www.flippingfifty.com/osteoporosis-diagnosis/ BONE DENSITY SUPPLEMENT SAFETY & OSTEOPOROSIS: https://www.flippingfifty.com/bone-density-supplement-safety/ 14 WEIGHT BEARING MOVES FOR BONE DENSITY | OSTEOPOROSIS PREVENTION: https://youtu.be/Q4cDTMHWP6Y https://youtu.be/Q4cDTMHWP6Y 12-WEEK STRONGER:  https://www.flippingfifty.com/getstronger https://www.flippingfifty.com/getstronger 12 YOGA POSES FOR BONE DENSITY: https://www.instagram.com/p/ClJdQfBJwD9

45m

Dec 20, 2022

Could it be gaslighting? Do you feel ignored, overlooked, or unheard related to a medical issue? How would you define gaslighting? My guest today discusses the trending term. And unbeknownst to her or I we discuss menopause, the Boomer generation, new choices, and even scope of practice for health coaches.   MY GUEST:  Andrea Nakayama. As the host of the 15-Minute Matrix Podcast and the founder of Functional Nutrition Alliance, Andrea is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health. QUESTIONS WE ANSWER IN THIS EPISODE: What is gaslighting? What is medical gaslighting? When does it happen? How do you advocate for yourself when it happens? CONNECT WITH ANDREA: https://www.fxnutrition.com/about-andrea/ CONNECT ON SOCIAL:  https://www.instagram.com/andreanakayama/ https://www.instagram.com/andreanakayama/ OTHER EPISODES YOU MAY LIKE:  WOMEN’S HEALTH MISMANAGEMENT: WHEN YOU CAN’T FIRE YOURSELF: https://www.flippingfifty.com/manage-health/ FIND YOUR POWER, REACT LESS AND RAISE UP MORE:  https://www.flippingfifty.com/in-your-power/ MENOPAUSE AND IMMUNITY: WOMEN’S HEALTH FOR TODAY: https://www.flippingfifty.com/menopause-and-immunity/

25m

Dec 16, 2022