Episodes
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In my 20s, I would go for a run within an hour of waking. But as the years went by, I would linger over coffee and my studies or work. Even though I still wanted to move in the morning, I realized the best quality creativity and focus were accessible to me in the first hours of the morning. It wasn’t the same later.
Eventually, I realized that if I focus on studying or work on a project and delay my workout until later, I could get another boost of focus when I return, refreshed and showered from exercise.
Even when I was training for Iron -distance triathlons, 3 to 4-hour long sessions of running, biking, or swimming could be tiring. I may have had some good ideas on the bike, but overly long sessions left both mind and body drained and exhausted.
The science behind this has a lot to do with cortisol, which helps our brains handle stress and concentrate more effectively earlier in the day. Mental focus is best between 10am and 2pm, but this may vary based on whether you’re a morning or night person.
For me, it’s the quiet of early morning.. typically between 5am and 9am.. that offers the best focus. But if you’re a night owl, you may find focus and get things done later. But only a few of us can focus really well late at night.
P.S. Waiting a little while before exercise has another benefit backed by science: it reduces the risk of back injuries. After an hour of moving around before getting to the gym (like getting dressed or driving) the pressure on spinal discs lessens, lowering the chance of herniation. You can check out the link of another episode below for Myths, Causes, and Solutions for Back Pain.
My Morning Routine and Clear ThinkingA fascinating article on sleep cycles, naps, shorter sleep spans and no naps might make you a believer in naps. Even me, as a fairly proclaimed non-napper, I find it difficult to wake up and re-engage in the day after a nap. But the science behind napping is compelling.
There’s something about working too long. When we push through long work hours without breaks (a common Western habit), it disrupts the potassium-sodium balance and keeps us in a Beta brain wave state. Beta waves are for analyzing and alertness. When we sleep, we get Theta waves which are for creativity and higher mental functions. If you study meditation at all, you’ll hear about different waves.
As we fall asleep, our brains move from Beta (awake and analyzing) to Alpha (calmer and quiet mind), then Theta (half-awake or half-asleep), and finally Delta (deep sleep). Research says, we cycle through these stages in 90-minute intervals during sleep and even during the day, our brains naturally focus best in 90-minute bursts. So, if your mind starts wandering after about 90 minutes, it’s normal. We do better with a 20-minute break for productivity and creativity than powering through. The quality of the work is better.
I discovered this myself by pure accident, and then began to lean into it more as I learned more about the brain. What is hard for me is to honor the habit of meditation first thing because when I wake, I tend to want to start my usual habits. It’s true for most of us. And if you have a dog, your habits change real fast!
If you are finding you aren’t as productive or energetic as you like, and you’re ready to try a new routine, here are some suggestions so you can find a morning routine that works for you.
4 Steps to Create Your Own Personal Instead of Adopting My Morning Routine!Learn your personal patterns: keep a track of your energy during different parts of the day, and you’ll eventually see which are the best moments for you to work and rest. We all have this Basic Reset-Activity cycle, but you can learn more about your own personal best routine, even within the confines of work, kids or dogs!
Now, this is not going to work best until you’ve begun optimizing habits like high protein/low carb breakfasts; avoiding coffee-only till noon rituals, avoid skipping meals. You’re not using wine to wind down every night. None of this is going to help you as directly with day time energy if you’re sabotaging yourself.
Maximize your peak cycles: plan your day in order to take advantage of the moments where you have the most energy.
I share this with health coaches and trainers in our Flipping 50 Menopause Fitness Specialist program and with our team members too. Though there are things that have to be done on a 12 and 24-hour period within our business, we allow flexibility in our team members to do them.
Where we have issues is if there are too many errors, oversights, and it becomes obvious someone isn’t firing on all cylinders, assuming they are the right person for the job.
Take a break: When you’re in a down cycle, it’s better to rest than power through. Rest is not optional.
My personal mental breaks from work are physical movement. After 3 or 4 hours of morning focus, I’ll break to workout. In the afternoon, between sessions, I’ll get Moses outside and play fetch with him or do one of what I’ve coined our 10-minute Longevity snacks. The dynamic balance and agility moves actually require thought, but of an entirely different kind, and definitely away from a screen.
Get enough sleep: Sleep deprivation results in a prolonged cycle, lowering your productivity.
My Morning Routine Can be Different to Yours
For me, sleep has always been non-negotiable. Even in high school, I didn’t “sleep in” well. Slumber parties wrecked me for the next couple days. And I was in bed by 10:00pm most high school nights. I just preferred it. Now, all of us were teens with different sleep habits at one point, but even in high school and college, I was up irritatingly early for my dorm roommates at least.
Women in Midlife are more susceptible to negative effects of stress. That’s going to impact our brain as well as our physical body. Doing either of these types of stressful work early in the day will reap better rewards.
For women in midlife, working with cortisol levels in this way is also beneficial. You can avoid the conversion of other hormones necessary for sleep and rest to cortisol to supply the energy in late-day intense exercise. It seems to go well for women during, but the quality and quantity of sleep is negatively affected.
By studying scientific processes and anecdotally having thousands of clients flip their intense workouts to am, we’ve seen improvements in their energy, fitness, and fatness.
References:
https://onlinelibrary.wiley.com/doi/full/10.1002/npr2.12042
https://fmidr.com/the-power-of-the-sleep-cycle/
https://hive.com/blog/90-minute-time-blocking/
Other Episodes You Might Like:
Morning Routines, Training to Fatigue, and Defining “Fueled”: https://www.flippingfifty.com/morning-routines/
Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/
Myths, Causes, and Solutions for Back Pain with Dr. Stuart McGill: https://www.flippingfifty.com/myths-causes-solutions-back-pain/
Resources:
BLISSMAS 12-Day Challenge: https://www.flippingfifty.com/blissmas
Flipping 50 Membership: https://www.flippingfifty.com/cafe
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What you don’t know about GPL-1 drugs may hurt you, or your opportunity to improve your health. Misconceptions could limit your ability to make an informed decision about whether they’re right for you.
Whether you’re someone considering these medications for your own health or a fitness professional trying to better understand how they fit into the broader health landscape, this episode will offer valuable insights on what you don’t know about GPL-1. We’re not having a persuasive argument here. Instead, we want to provide a balanced and nuanced discussion, offering you the information needed to make a well-rounded decision.
We are opening up the conversation again with a physician who's been using GLP-1 for a long time. She’s sharing what she’s seen and experienced and if you’re a health and fitness professional, stay tuned as we have something special for you too.
My Guest:
Dr. Tami Meraglia MD is a leader in Functional Medicine specializing in Hormones, Weight Loss and non-surgical facial rejuvenation. She is the best selling author of The Hormone Secret, published by Simon and Schuster, has appeared on Good Morning America, Fox, ABC, NBC and many podcasts and summits as a health expert. She lectures nationally and internationally and is the Medical Director of BioThrive Life that offers personalized medical programs in person in Seattle and virtually across the USA.
Questions We Answer in This Episode:
What are the risks and benefits of these medications? [00:11:01] (Benefits), [00:33:10] (Risk) If you use them do you need to take them for life? [00:11:19] If you use them does the weight loss involve muscle loss? [00:40:48] Future of GLP1 medications [00:28:23]Connect with Dr. Tami:
https://www.biothrivelife.com/
On Social:
Facebook: https://www.facebook.com/askdrtami/ Instagram: https://www.instagram.com/askdrtami/Other Episodes You Might Like:
How to Spot Menopause Misinformation: A Doctor Talks: https://www.flippingfifty.com/menopause-misinformation/ Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause/ -
Missing episodes?
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Our stance:
Flipping 50 believes each woman is unique.
That said, we favor fed exercise over fasted exercise when it is intense. That is, high intensity interval training, or strength training with the intent of preserving lean muscle mass and avoiding frailty or fragility occur within the eating window and ideally bookended by protein consumption if for muscle or bone mass.
We do acknowledge that exercise may “feel hard” when exercise is performed fasted giving the perception of “working hard.”
However, we suggest based on research and 4 decades of primary observation, women actually exercise harder related to their capacity for exercise when fueled. That is, they will go faster if being timed, go further within a timed test, lift more weight or perform more reps to muscular fatigue.
Fasted Exercise Pros and Cons During PerimenopauseA 27% muscle loss has been reported between early and late stage perimenopause. This is most likely due to multifactors: insomnia disrupting anabolic hormones and together with other signs and symptoms of menopause interfering with desire to workout, as well as a drop in estrogen, testosterone and growth hormone levels, and an increase in cortisol levels.
This is an important consideration when looking at fat loss vs lean muscle gain and priorities. Mitigating potential loss of muscle is a critical factor in aging well and overall metabolic health.
What Science Says
Some studies (review of literature) suggest that before prolonged exercise, fueling provides more benefit but before short exercise, results are inconclusive. A 2013 study on sumo wrestlers eating a ultra high calorie, 50% fat diet burned more fat after exercise done fasted. However, we’ve got to consider…. How like you are that? Extremely high calorie and 50% fat? In almost the same time frame, college women were fed vs fasted in exercise and showed no difference. Their diets probably reflected at least a little closer to yours and their hormone profiles also at least slightly more like you.
The problem is, few studies about fasting and exercise exist on midlife or postmenopausal women.
Women who are at risk for accelerated muscle and strength losses.
In studies for the last 10 years, fasted vs fed with the same hypocaloric diet there was no difference in increased fat loss due to fasted vs fed.
I hear comments from women who believe they are burning fat for fuel when they’ve fat-adapted, however, without measuring this, we don’t know it to be true. The crossover is only visible when you’re measuring in a lab. It would mean that at the same speed and intensity previously (watts) you were burning fat vs carbs for fuel. We can see that in clinical lab testing during progressive exercise testing using stages. Your cardiovascular fitness level may also improve meaning for the same speed your heart rate isn’t as elevated. That’s another way to hypothesize you’re burning more fat for fuel at higher levels.
I want to remind you that at a certain point we all cross over. If you’re “working hard” in high intensity interval training you are NOT burning fat during. You’re burning a lower percent of fat for fuel during. Because you’re burning calories - that is your energy expenditure is higher - you are still burning more fat.
Your goal is not to burn a high percent of fat for fuel during.. Or you’re doing that best at rest.
The data is not there to support higher fat burning during HIIT fasted. It’s not there to support higher fat burning after HIIT if fasted.
What seems most important is a hypocaloric diet, performing optimal exercise intensity for energy expenditure. And resistance training improves post workout FFA circulation most compared to HIIT.
To support anabolic response to strength training, especially for women when more prone to anabolic resistance, fed exercise makes the most sense.
Fasted Exercise Pros and Cons with Obese Women
For women who can’t seem to lose fat weight, and are in good adrenal health, after employing a foundation of high protein, 3 meals no snacks, fasting at least 12 hours overnight, extending the fast and testing can help shake a plateau.
The approach needs to be unique to individual needs and goals to lose fat weight and gain lean muscle mass. It may need to be addressed step by step to first improve metabolic health (blood lipids, blood pressure, insulin, glucose), with close observations on skeletal muscle to determine success.
For other women though, recomposition is best addressed by focus on gaining lean muscle mass and not slowing progress. We do know strength can be gained during fasting, at least in the beginning. Muscle mass doesn’t improve during fasted exercise.
Again, important to remember, the research featuring women in menopause and post, with anabolic resistance is minimal. Anabolic resistance is the resistance to gaining lean muscle mass. Basically, the older we get the more you have to work for it.
So, if you focus on losing fat, you may also lose lean muscle if you’re doing it by fasting. Like many things including exercise, the solution may be cycling fasting duration with alternating periods of time (weeks/months) with primary focus on muscle gains vs fat loss.
But the one constant should be monitoring your personal results. Is your lean muscle mass going up or down? Is your body fat going up or down? Is your gut health/digestion/elimination improving?
To Unpack Your Personal Fasted Exercise Pros and Cons, PrioritizePrioritize goals:
Longevity (autophagy)
Avoidance of frailty, fragility
Improvement of balance and stability
Increase in bone density
Gut health
Emotional eating/relationship with food
Consuming inadequate fuel can make women store more fat. It may depend on whether you are in perimenopause vs postmenopause. According to Stacy Sims, it’s the hypothalamus related to the kisspeptin hormone. Thyroid hormone gets down-regulated within a short period of a few days.
You feel like you’re exercising “hard.” But you’re not necessarily exercising to your capacity. You’re simply struggling. It’s not the same as a quality intensity workout.
If you’re more athletic, you want to do more endurance or more peak performance, the more you have low calories while taxing your system.
Increasing protein without changing anything, even without exercise, body fat loss will be facilitated within 3 months.
For women who struggle with dieting or a history restrictive eating or binge-purging, using a time restricted eating window can be complicated by the desire to also restrict calories. The low fuel intake means low micronutrient intake. Frequent testing would be extremely beneficial for women who also ideally will monitor their skeletal muscle mass, body fat percent and blood glucose levels on a daily/weekly basis.
For extremely active women, fasted exercise reflects poorer performance:
Slower walking pace Lower endurance Longer recovery periods Less muscle mass gains Less fat loss (compared to fed exercise at higher intensity)Resources:
Smart Scales:
https://www.amazon.com/shop/flipping50/list/GFTU3QXMJ07G?ref_=cm_sw_r_cp_ud_aipsflist_aipsfflipping50_7CD0CBB5VP0Q08ZGZ7JF
Dr. Mindy Pelz:
https://www.youtube.com/@DrMindyPelz
5 Day Flip:
https://www.flippingfifty.com/5-day-challenge-new/
References:
https://pubmed.ncbi.nlm.nih.gov/29315892/#:~:text=Fasted exercise increased post-exercise,mitochondrial adaptation and substrate utilization. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0301369 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/Other Episodes You Might Like:
How to Pair Intermittent Fasting and Exercise After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/ How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/ End Diets, Food Rules, and Emotional Eating: https://www.flippingfifty.com/freedom/ -
Intermittent fasting can be very sexy. But does it help or sabotage emotional eating? Some emotional eating experts we’ve hosted have strong feelings about intermittent fasting and those who have emotional eating anchoring their relationship with food have a strong aversion to it.
In this episode we tap into, if intermittent fasting, how, and how not to potentially.
My Guest:
Laurie Lewis, Wellness Coach, shares how to maintain exceptional self-care while dealing with life's complicated and fast-paced circumstances.
By using Intermittent Fasting, Laurie encourages the chance to break free from diet models, connect with the body’s inner intelligence and experience improvements in every aspect of life.
With an eating window every day for seven years, now at 61 years old, Laurie’s biological age (at the cellular level) of 40 years old. From her menopausal struggles to vibrant health serves as an inspiration, embodying the potential for profound change through Intermittent Fasting.
Questions We Answer in This Episode:
What is your history of emotional eating? 00:04:50 What’s your definition of intermittent fasting? Do you think there are optimal windows? 00:10:30 How could having an (optimized) Eating Window improve every aspect of your life? 00:09:30 What are the challenges for women with disordered eating and emotional eating trying to use Intermittent Fasting? 00:21:30 Why do you think the focus on menopause and hormone replacement overlooks emotional eating, emphasizing physical fixes instead? 00:18:50 What is the root cause of most women’s challenges with their weight loss and health? 00:15:50 Do you find that many women treat Intermittent Fasting more like a diet, leading to a dramatic decrease in caloric intake and a lack of nutrient-dense foods and adequate protein? 00:27:40 What are your top 3 tips on how to start Intermittent Fasting TODAY? How does a woman know that she should or shouldn’t? 00:20:10Connect with Laurie:
https://FastForwardWellness.comOn Social:
Facebook:
https://www.facebook.com/FastForwardWellness/ Instagram:
https://www.instagram.com/fast_forward_wellness/Other Episodes You Might Like:
How Emotional Eating Can Be the Hidden Reason for Weight Gain:
https://www.flippingfifty.com/reason-for-weight-gain/ Midlife Changes with Intermittent Fasting Expert Gin Stephens:
https://www.flippingfifty.com/midlife-changes/ Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well:
https://www.flippingfifty.com/low-energy-availability-in-menopause/Resources:
Hot Not Bothered Challenge:
https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ STRONGER 12-week program:
https://www.flippingfifty.com/get-stronger/ -
My post menopause workout has been working. Let me say that first. I’m lean, as lean as I comfortably want to be, and my muscle remains high, I’m not losing it. If anything, I’ve gained more in the last 2 years as I bumped intensity and recovery in my routine. By that, I mean more volume in my workouts but also more recovery time between sessions. It’s about being smart with rest as much as it is with pushing through the actual workouts.
Recovery time between strength sessions by the way isn’t just a lazy couch potato time. It's an active recovery. I’m doing sprint intervals, agility drills, mobility work, and lots of walking or hiking. These kinds of activities help me stay conditioned, keep my metabolism going, and ensure that my body remains strong.
But in doing it, I’ve also had the opportunity to see my readiness score soar. Meaning, I’m ready for a high quality workout. I'm primed for high-quality sessions. That readiness translates into better results over time.
Some accidental discoveries have made me question if I was assuming what worked for me was the BEST for me.
So here I am, using the last 90 days of 2024 to testing and experimenting and sharing it all with you.
Questions We Answer In this Episode:
How it started. [12:25] What I’m trying. [13:35] Why I’m personally testing. [21:15] What are the results - any difference in muscle, fat, mindset, sleep etc. [22:35]I’ll update you on my progress via social media - most often in short stories on Instagram. For a longer video, I’ll summarize it on the podcast. So if you prefer audio you have it and if you want to see a little more demonstration of exercises to help illustrate the video, you’ll have it in the YouTube video which will be short. And we’ll do a cheat sheet for you.
My Post Menopause Workout: Total Body
Walking or 10 minutes of brief interval walk/run
Walking lunges, lunge matrix, spyders, light core engagement
3 sets each wall sit and single leg Squat
5 sets of leg press in a monster/drop set
5 super sets of chest,
5 sets bent over row with a dynamic balance exercise
5 sets of triceps
3 sets of biceps
4 sets of lat pull downs
5 sets of ham curls
3 sets of limited ROM leg extensions
Total of 38 sets
Notes:
You may bump from 5 to 6 sets or from 3 or 4 to 5 reaching 40 and changing it up. Some days, I might do less lower body and focus more on upper body work, but it’s always a total body workout. Never do squats without doing a hamstring-specific exercise. Most people, both men and women, tend to be quad-dominant, and only doing squats can make this imbalance worse. Fire up that rear kinetic chain - —this means incorporating movements like hip thrusts, deadlifts (within your safe range of motion), or ham curls to really target the hamstrings and glutes. Switching to only UPPER or LOWER during workouts is really hard.First, it ties me to the gym. which I’m not a huge fan of. I love my flexible schedule and need it.
So for the first two weeks here’s how I did the FLIP. In baby steps.
I took a gradual approach, starting with one total body workout, similar to the plan I’ve outlined. After that, I introduced one upper body-only workout and one lower body-only workout each week. This change bumped up my total workout time by about 1.5 hours per week, which allowed me to add more sets and volume to each session. Each of the upper and lower body workouts required additional time because to ensure I was doing enough sets for each muscle group, I had to expand the time spent on both.
So here’s what each day looked like.
My Post Menopause Workout: Split Routine
Leg Day looked like this: (not including warm up because that stayed relatively the same)
6 sets Leg press monster
5 sets hamstring curls
5 sets limited ROM leg extension
5 sets Side lunges
5 sets single leg squats
3 sets of seated calf raises
5 sets hip thrusts
Total of 34 sets
Upper Body Day looked like this:
2 sets of Chest Fly and push up
5 sets Chest Press superset with
5 sets Bent Over row
5 sets Lat pulldown with
5 sets biceps curls
5 sets of triceps supersets (a super set)
4 sets shoulder exercises (a super set)
3 sets Cable row alternate with
3 sets 1 minute hang
Total of 37 sets
During Month Two, I will switch things up considerably.
Instead of one total body day and a mix of upper and lower, I’ll be doing two leg days and two upper body days each week. I can tell you right now that this will be hard. This shift is going to be tough, and I already know it. The challenge won’t just be physical—it’s also about finding the time and energy. I have a busy schedule, so the commitment to consistently hit these sessions will be a challenge.
Balancing workouts with work and personal life is tricky. Being tied to having to go to the gym or even just getting a workout at home is hard. Since I work at home, I try to get out unless I’m shooting videos or tight on time.
The other challenge is timing. My days start early and sometimes can stretch into the evening, go late and I don’t do high intensity work late in the day. But, if you’re someone who prefers evening workouts or if that’s the only time you have, go for it! Make your schedule work for you. The only thing to keep in mind is that evening workouts can shoot your adrenaline up, which might make falling asleep a little bit harder.
Resources:
Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/
Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/
Other Episodes You Might Like:.
5 Menopause Workout Tips from Recent Exercise Studies: https://www.flippingfifty.com/menopause-workout-tips/
Your Perimenopause Workout vs Your Post Menopause Workout: https://www.flippingfifty.com/post-menopause-workout/
What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/
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If you or someone in your family deals with Parkinson’s, Alzheimer’s or you’re simply in midlife dealing with changing hormones, this episode and the book we’re discussing, Heal your gut, save your brain, will be one you don’t want to miss.
My Guest:
Dr. Partha Nandi, M.D., F.A.C.P is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi. He is the Chief Health Editor at WXYZ ABC Detroit, a practicing physician, renowned international speaker, appearing at TEDx, medical conferences like Digestive Disease Week and keynotes for organizations such as Medtronic, Phathom Pharmaceuticals, and Eli Lilly.
Dr. Nandi partners with global health organizations, including the Ministry of Health in Jamaica and India and WHO. He give inspiring talks to international conferences and symposia, meeting global health leaders.
His mission, “To Be Your Own Health Hero,” incourages individuals to take control of their health. His latest book, “Heal Your Gut, Save Your Brain”, explores the connection between gut and brain health.
Questions We Answer in This Episode:
What inspired you to write "Heal Your Gut, Save Your Brain"- [00:05:25] Explain the gut-brain axis and why it is so critical for overall health?- [00:09:26] How did your father’s stroke influence your research?- [00:06:38] What are the most surprising connections between the gut and brain? - [00:10:15] How does the gut influence conditions like depression and anxiety? - [00:12:41] What are some practical steps to improve gut and brain health? - [00:18:43] How do lifestyle factors such as diet, exercise, and stress management play a role in maintaining a healthy gut-brain connection? - [00:22:10] Can you talk about your Five Pillars for Optimal Health? - [00:19:16] Can you share real-life gut health success stories? - [00:34:08] What are the key takeaways of your book, “Heal Your Gut, Save Your Brain”? - [00:42:01]Connect with Dr. Nandi:
https://www.AskDrNandi.com
On Social:
Facebook: https://www.facebook.com/AskDrNandi/
Instagram: https://www.instagram.com/askdrnandi/
Tiktok: https://www.tiktok.com/@askdrnandi
LinkedIn: https://www.linkedin.com/in/askdrnandi/
Twitter: https://twitter.com/askdrnandi
Other Episodes You Might Like:
Your Brain Better | A No Negative Side-Effects Method:
https://www.flippingfifty.com/your-better-brain/
Get and Keep Your Brain Fit, Healthy, and Strong:
https://www.flippingfifty.com/leaky-brain/
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/
Events or Affiliate partnership we're promoting in this episode:
Resources:
https://www.healyourgutsaveyourbrain.com/
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Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions.
Workout 1: Full Body Strength (45 min)
Warm-up (5-7 minutes):
March in place or light walking Arm circles, leg swings, and hip openersMain workout:
Squats (with or without weights) – 3 sets of 10-12 reps Push-ups (on knees or toes) – 3 sets of 8-10 reps Bent-over rows (with dumbbells or a resistance band) – 3 sets of 10-12 reps Step-ups (use a sturdy chair or bench, alternate legs) – 3 sets of 10 reps per leg Plank hold – 3 sets of 20-30 seconds Bicep curls (dumbbells or resistance bands) – 3 sets of 10-12 reps Deadlifts (with dumbbells, focus on glutes and hamstrings) – 3 sets of 10-12 repsCool down: (5 minutes of stretching)
Focus on hamstrings, quads, chest, and back.Workout 2: Upper Body Strength (40 min)
Warm-up (5-7 minutes):
Light arm swings, shoulder shrugs, and walking lungesMain workout:
Dumbbell chest press – 3 sets of 8-10 reps Lat pull-down (or assisted pull-ups if available) – 3 sets of 8-10 reps Dumbbell shoulder press – 3 sets of 8-10 reps Tricep dips (use a bench or sturdy surface) – 3 sets of 10 reps Hammer curls – 3 sets of 10-12 reps Renegade rows (dumbbells in a plank position) – 3 sets of 8-10 reps per side Lateral raises – 3 sets of 10-12 repsCool down: (5 minutes of stretching)
Stretch shoulders, chest, and arms. No Lower bodyWorkout 3: Lower Body & Core Focus (45 min)
Warm-up (5-7 minutes):
Light squats, hip circles, and side lungesMain workout:
Glute bridges – 3 sets of 12-15 reps Lunges (stationary or walking) – 3 sets of 8-10 reps per leg Leg press (if at the gym) or goblet squats (at home) – 3 sets of 10-12 reps Side leg raises (with or without ankle weights) – 3 sets of 12 reps per side Plank with leg lift – 3 sets of 10-12 reps per leg Russian twists – 3 sets of 20 twists Bird-dog – 3 sets of 10-12 reps per sideCool down: (5 minutes of stretching)
Focus on hamstrings, glutes, and core stretches.Notes from Chat Gpt for 3 Menopause Strength Workouts
“These workouts are designed to help women in menopause maintain lean muscle, improve bone health, and boost metabolism. Encourage the women to lift heavier weights as they feel stronger while maintaining proper form. Always leave room for rest and recovery to support hormone balance.”
For menopause metabolism, a total body workout is generally better. Here's why:
Boosts overall metabolism: Total body workouts engage multiple large muscle groups, which means more calorie burn both during and after the workout. This is great for combating the slower metabolism that often accompanies menopause. Time-efficient: A total body routine lets you hit all the major muscle groups in one session, perfect for those with busy schedules. Hormonal balance: Engaging the whole body in one session can help with better regulation of hormones like cortisol and insulin, which are crucial during menopause. More frequent stimulus: With total body workouts, you're stimulating your muscles more frequently, which helps preserve muscle mass key for maintaining a healthy metabolism.Split routines can be effective too, but total body sessions may offer more metabolic bang for your buck during menopause.
Resources:
5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Discovery Call: https://www.flippingfifty.com/wellness-coaching-for-life/ Ultimate Assessment: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/Other Episodes You Might Like:.
Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause/ Too Much or Not Enough Variety in Exercise in Menopause: https://www.flippingfifty.com/variety-in-exercise-in-menopause/ 5 Exercise Changes in Menopause to Overcome a Plateau: https://www.flippingfifty.com/5-exercise-changes-in-menopause-to-overcome-a-plateau/ -
How’s better sex in menopause sound? For many it sounds like a distant and foreign trip.
Sex is one of the most popular topics on the show. Many women tell me their partners are glad they’re attending. Sex is such a hot topic (see what I did there?) that low libido was a topic answered one of the first three episodes of the Flipping 50 TV show.
Did you know there are two types of desire? And did you know that sex never has to stop?
My Guest:
Dr. Kelly Casperson is a urologist, public speaker, sex educator, and top international podcaster
whose mission is empowering women to live their best lives. Dr. Kelly identified the need for
better resources and developed a sex education class for women that covers topics like sexual
health, intimacy, mind work, and the science of desire. She combines education, humor, and
candor in her podcast "You Are Not Broken" where she dismantles the myths women have
learned and normalizes healthy, enjoyable sex worth desiring, in addition to essential education
on midlife health and hormones.
Questions We Answer in This Episode:
What is the science of desire? [00:18:05] What are the common myths women believe about their sexuality? [00:07:25] Is there a dramatic or distinct fall off of sexual interest for women related to menopause or when does that occur? [00:13:15] What are the reasons women stop being intimate in midlife? [00:12:45] What are the two different types of desire? [00:18:05] What is the most important thing to know about desire mismatch in a couple? [00:19:25] How to find a doctor or talk to your doctor about sexual health issues and hormones [00:28:25] Does a woman recognize an “issue” with sexual health? [00:26:35]Connect with Dr. Kelly:
https://www.kellycaspersonmd.com
On Social:
Facebook: https://www.facebook.com/youarentbroken Instagram: https://www.instagram.com/kellycaspersonmd/ YouTube: https://www.youtube.com/@kellycaspersonmdOther Episodes You Might Like:
Sex Dysfunction in the City Just Like That: https://www.flippingfifty.com/sex-dysfunction/ Intimacy and Incontinence with The Girlfriend Doctor: https://www.flippingfifty.com/the-girlfriend-doctor/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/Resources:
Stronger: https://www.flippingfifty.com/get-stronger/ 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ 90 Day Planner: https://www.flippingfifty.com/store/books-videos/90-day-planner-tracking-the-flip/ -
The Doctor is in the house and she’s an over 50 fitness athlete. She’s juggled all the balls you may have from a caregiver and midlife crisis like me. But she’s returned to her prior passion for fitness competitions. Or has she? I’ll ask that question - is it the competition or the training or the being on top of your game?
This over 50 fitness athlete is prepping not just for a November competition but serving patients and clients and hosting a summit. How does she fit it in?
This is a perfect episode to share with you just before the holidays. We cover quite a bit of tips and tricks for dealing with getting fit and sticking to your own goals during the holidays while still enjoying them.
My Guest:
Dr. Venus, The Fit Foodie M.D., is a board-certified Physical Medicine & Rehabilitation physician trained at Yale, Univ. of Miami, and UC-Irvine. With a thriving California medical practice, she's been a national-level fitness athlete and respected trainer serving clients from single moms to pro athletes, and even an action film star. A repeat guest on "The Doctors" TV series, Dr. Venus has also appeared on NBC's "Today" and "American Gladiators," and contributed to outlets like iHerb.com and Oxygen Magazine.
Questions We Answer in This Episode:
How did you handle your mid-life crisis? [00:07:10] Have you experienced this competitive edge? [00:23:20] What's your personal secret to staying young? [00:11:50] Having been a fitness competitor for so long, what does being fit mean to you? [00:39:20] What role does stress play for you in your training now and your midlife body? [00:40:20] What part of training do you love the most? [00:41:00]Connect with Dr. Venus for Fitness Mastery Summit (Nov. 7-10, 2024)
https://www.flippingfifty.com/fitnessmastery
On Social:
Facebook:
https://www.facebook.com/doctorvenus
Instagram:
https://www.instagram.com/docvenus/
YouTube:
https://www.youtube.com/@drvenusoncall
LinkedIn:
https://www.linkedin.com/in/doctorvenus
Other Episodes You Might Like:
7 Simple Interval Training Workouts for the Holidays https://www.flippingfifty.com/interval-training/ 10 Ways Fitness Pros Stay Motivated To Exercise, Holidays or Not https://www.flippingfifty.com/10-ways-fitness-pros-stay-motivated-to-exercise-holidays-or-not/ Avoid Falling Off the Bandwagon this Holiday (and Getting Run Over By It) https://www.flippingfifty.com/avoid-falling-off-bandwagon-holiday-getting-run/Resources:
Infrared Sauna: https://www.flippingfifty.com/sauna C60 Purple Power: https://www.flippingfifty.com/c60 -
In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it.
I’m looking forward to sharing this one with you.
My Guest:
Cynthia Thurlow is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, and the CEO and founder of Everyday Wellness Project. She’s been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed over 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium and Entrepreneur. Cynthia was recently listed in Yahoo Finance as one of the “21 founders changing the way we do business.” She’s also the host of Everyday Wellness Podcast, which was listed as “20 podcasts that will help you grow in 2020” by Entrepreneur magazine, and in Business Insider “21 podcasts to expand your mind in 2021.”
Questions We Answer in This Episode:
What’s new we need to know about intermittent fasting? [00:06:15] How are your views on intermittent fasting evolving? [00:07:10] What impact has life events as well as your menopause stage had on your habits? [00:09:00] What supplements do you view as keys to success for women? [00:30:29] What’s motivating your physical and lifestyle habits most? [00:10:10] How has fueled exercise changed your ability to gain lean, lose fat, or gain strength? [00:08:20]Connect with Cynthia:
https://www.cynthiathurlow.com/On Social:
Facebook:
https://www.facebook.com/CHTWellness/Instagram:
https://www.instagram.com/cynthia_thurlow_/YouTube:
https://www.youtube.com/@CynthiaThurlowOther Episodes You Might Like:
Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Why your food struggles can be a blessing in disguise: https://www.flippingfifty.com/ee/Resources:
Mitopure: https://www.flippingfifty.com/mitopure **5 Day Flip: https://www.flippingfifty.com/** -
My Guest:
Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care.
Emily is passionate about making complex hormonal topics accessible and believes that great health starts with happy hormones and a balanced stress response.
Questions We Answer in This Episode:
Why do you think there still so much confusion about hormone replacement therapy and if it's "good" or "bad"[00:18:56] You suggest there are downsides to hormone testing… and I’m curious about why you’d say so? [00:22:50] I’m also shocked to find some believe testing is unnecessary with estrogen and progesterone replacement therapy, that seems like a big fat game of trial and error and any woman on HRT knows that getting your cocktail right already is a course-correcting journey as it is - say more about these people who are shooting darts in the dark.. Who does that? [00:24:29] First of all, what is balanced? How do you know when all of the major hormones are "balanced"? [00:27:52] Do you think every woman benefits from testosterone replacement therapy? [00:34:26] What additional factors do you focus on with your patients to help them be successful with HRT? [00:35:08]Few women were optimizing hormones early in perimenopause a decade ago. But the health outlook for those that do stands to be significantly better than for those women who experience drops then boost it again.
Are you doing HRT in perimenopause? Or Did you?
Connect with Emily and The Perimenopause Revolution Summit
https://www.flippingfifty.com/revolutionOn Social:
Instagram:
https://www.instagram.com/emilysadri_np/Facebook:
https://www.facebook.com/emilysadri.np.ohioOther Episodes You Might Like:
Can I Still Start Hormones 10 Years After Menopause? Doctors Respond: https://www.flippingfifty.com/start-hormones-10-years-after-menopause/ What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/ Hormone Testing Started It: What My GI Doctor Suggested I Do Next: https://www.flippingfifty.com/hormone-testing-started/Resources:
5 Day Flip: https://www.flippingfifty.com/ -
In this episode you’ll hear me respond to one of our Flipping 50 members asking a question about being sore in menopause, for no reason. If you’re sore, stiff, or even have a little niggle or “catch,” this is for you.
If you’ve passed this kind of thing off for arthritis or getting old, stick around. If not you, a girlfriend or sister needs to hear this.
Paulette asked:
“I'm looking for suggestions about what helps with muscle stiffness and soreness unrelated to injury.
I have noticed in my transition to menopause that I have much more muscle stiffness and less flexibility, despite being quite active and doing yoga several times a week. It's mostly my legs and hips...and low back...well, probably every muscle...lol.
I wake up stiff and it generally improves within a few minutes of movement, but I notice it throughout the day when I bend down, or try to get down on the floor or up from there.
I'm sure this is a common complaint among 50 plus women...what helps with this?”
Reasons for Being Sore in MenopauseSome women experience this and it can be due to a lot of things… The changes in estrogen during menopause can lead to various symptoms. Specifically, estrogen deficiency can cause a snowball of symptoms.
Some of the habits we thought were good, are actually not, or not going to match the status of our hormones and their influence on muscles, bones, connective tissues, gut health, sleep, sex and every cell in our body.
Over time, women are finally getting more savvy. As we find more women less willing to accept weight gain, belly fat, frequent injuries, stiffness, or in this podcast, soreness as normal processes of aging… and instead as clues we need a pivot from prior habits or beliefs, we’ll all start making aging better instead of dreaded!
Reduce or eliminate:
Dairy Gluten / Wheat Eggs Soy Peanuts Corn Nuts (including almonds and almond flour or almond milk)Oxalate consumption can also be a problem. The body makes oxalate acid that can contribute to muscle pain or soreness as well as gut issues. (Listen to the podcast for a food high in oxalate and the flips)
If you have any other leaky gut signs (gas bloating, constipation, diarrhea). But.. you don’t have to have these gut signs, by the way, to have a problem with the gut or these oxalates. They’re sneaky little things.
Lack of Gut Issue Doesn’t Mean You Won’t Be Sore in MenopauseHere are some suggestions for increasing your anti-inflammatory response.
Add or increase:
Salmon Omega 3 supplements Magnesium Vitamin D Antioxidant rich brightly colored veggies Matcha tea (a clean, tested for mold and heavy metals ceremonial grade is super high in antioxidants having one of the highest ORAC values)Habits:
Epsom salt baths Longer warm up and cool down Infrared Sauna Pay a little more attention to your mobility workAs a side note:
Genetics play a part in whether you tend to get sore or not. There are two specific genes identified with this. Certainly with conditioning, you’ll experience less soreness. But a unique workout, involving small muscles you don’t use often will cause more muscle soreness than something that focuses on glutes or quadriceps that are used to a lot of activity.
Other Episodes You Might Like:
6 Secrets to Less Stiffness and Muscle Soreness After 50:
https://www.flippingfifty.com/6-secrets-to-less-stiffness-and-muscle-soreness-after-50/
Current Status: Fatigued and Want to be Fit!:
https://www.flippingfifty.com/fatigued-and-want-to-be-fit/
4 Step Process to Resolve Fatigue Naturally:
https://www.flippingfifty.com/fatiguedoc/
Resources:
Lisa Barr: www.BarrCenter.com
Teri Cochrane: www.tericochrane.com
My Sauna: https://www.flippingfifty.com/sauna
References:
Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 1–7. https://doi.org/10.1080/13697137.2024.2380363
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In this episode, it’s all about how I choose podcast guests.
First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the educated individual in me giving advice even creating programs in a way that may go in opposition of what you want.
That is because I’m applying 40 years of science studies, combining the physiology of fitness with physiology of menopause, and with the science of human behavior and change. We’ve created things that will make some of you contest the way we deliver them.
I wanted to share how we come to accept or reject for now guests who apply for the show or who are pitched by PR firms. How we reach out to find professionals who can not only share science but share stories, theirs and clients or patients they’ve worked with.
Someone recently was upset hearing a guest used Ivermectin to overcome C-19.
Others have suggested that Ozempic or semaglutide, drugs were black and white.
Another listener and social media follower said though she’d followed for years, she thought I’d lost it (meaning marbles) when I hosted someone discussing energy frequencies.
I have experts who want to come on and talk about Keto and intermittent fasting. I have professional opinions about both based on my 40 years of experience working with midlife women and our community of more than 300K women.
But I won’t just turn them away. I’ll ask if they’re open to a conversation about when and how and why it might not be appropriate for everyone all the time. If they’re willing to agree to disagree and to help a listener hear both sides of the story and decide for themselves what and when and why, I still may bring them on.
I also reserve the right to not publish recordings that are poor sound quality, or a discussion that was terribly awkward when a guest didn’t answer questions I asked but followed some hidden agenda.
How I Choose Podcast Guests and Topics for You
In response to the Ivermectin question:
Actually, many of the function physicians I work with use this personally if they've caught it soon enough.
I don't know that we have to agree with 100% of what any expert or human does or says. But I do think personally we have to keep listening and taking in another set of thoughts.
Otherwise, we'd still be believing that the retracted study data suggesting that HRT, specifically bHRT was a threat vs a life-preserving option for women.
All said with respect. I wish I had the luxury of not listening to someone because I didn't agree with every thought: it would relieve a lot tension! But I've had to be willing to adjust my thinking and see science interpreted from all sides.
Certainly, hope this isn't irritating and lands as intended for you as the means of my own filter for women.
I've hosted Intermittent Fasting experts knowing fed exercise is more optimal for women in midlife and beyond for 8 years.. and guess what... they've come around, and two big proponents are now agreeing with the science suggesting that we have to choose priorities and timing of everything.
That wouldn't have happened without someone challenging their thoughts and listening to the conversation.
I must host those I agree with, those I don't, and be transparent about that.
Not long ago, hormone replacement therapy was very misunderstood. Recently, someone I know well consulted with her physician and was told, going on would be more risky than not because it’s been too long since menopause.
Other doctors are adamant that this is not the case. I’ll continue to bring them on. You DO have choices. One physician only has the experience they have and the degree to which they’re comfortable making changes in thoughts, information and actions …. Is the medical care you’ll receive from them.
I’d love to hear your response to this episode.
Resources:
5 Day Flip:
https://www.flippingfifty.com/5-day-challenge-new/
Discovery Call:
https://www.flippingfifty.com/wellness-coaching-for-life/
Ultimate Assessment:
https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/
Other Episodes You Might Like:.
Can I Still Start Hormones 10 Years After Menopause? Doctors Respond:
https://www.flippingfifty.com/start-hormones-10-years-after-menopause/
One Thing I Would Change After 40 Years Working with Women in Menopause:
https://www.flippingfifty.com/working-with-women-in-menopause/
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Whether you or your daughter, or someone you know, the perimenopause brain can be a “thing.
If you’ve been tuning in to Flipping 50 long enough, you’re familiar with symptoms of menopause. In this episode, I explore the connections of symptoms to brain health. With my guest, we’ll share how bHRT or Bioidentical Hormone Replacement Therapy could benefit not just your brain, but also your cardiometabolic health.
Tune in to discover what we can do to improve your perimenopause brain power and cardiometabolic health.
My Guest:
Dr. Mariza Snyder is a functional doctor, perimenopause and menopause expert and the author of eight books. Her recent book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on optimizing women’s health. Dr. Mariza is also the host of the top-rated Energized Podcast, (with over 12 million downloads) designed to empower women to claim agency over their health.
Questions We Answer in This Episode:
You’re in a unique niche I think we’ll see more and more of - the blending of perimenopause and postpartum or young children which is a whole other animal than comparing women who are otherwise asymptomatic until mid or late 50s… and wow! I can’t imagine.. Having been a mom to an infant or toddler I can’t imagine what women who have severe or stacked symptoms during perimenopause and young children too, might face. [00:03:59] What has been your perimenopause journey and how has your journey inspired you to support women in midlife? [00:07:56] What are some of the biggest symptoms that you find show up for women in midlife you’re serving and how are so many of them related to their brain? [00:10:13] How can BHRT be beneficial for brain and cardiometabolic health? [00:15:16] What are other habits you like to recommend a woman use to improve her resilience, strength and cardiometabolic health? [00:27:37] First, let’s define cardiometabolic health and how that plays out for women more used to hearing and using metabolism. Metabolic flexibility, cardio as so many women know is related to heart, but a vocabulary lesson is in order here. Let’s just assume it's the first day of midlife women’s health class and we want to define all of these terms so we don’t do any assuming. [00:18:32] What are the most powerful levers for boosting our perimenopause brain energy and capacity? [0030:32]Connect with Dr. Mariza:
Thriving in Perimenopause and Menopause Summit:
https://www.flippingfifty.com/perimenopausesummit
On Social:
Facebook: https://www.facebook.com/drmarizasnyder/ Instagram: https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Twitter: https://twitter.com/drmariza Pinterest: https://www.pinterest.com/drmariza/Other Episodes You Might Like:
Restore Hormones to Factory Settings? More Science for bHRT:
https://www.flippingfifty.com/restore-hormones/ Your Brain Better | A No Negative Side-Effects Method:
https://www.flippingfifty.com/your-better-brain/ -
You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave.
Unlike Amazon you can’t get them dropped on your doorstep in a few hours, but you will be pleasantly surprised (or reminded) by the fact that some changes happen in seconds.
Within Minutes these are Happening:
Increased Heart Rate - which means increased blood flow to brain and because of that a decreased level of pain and increased sense of alertness and creativity and problem solving
Release of Anabolic Hormones - testosterone and growth hormone
blood sugar reduction - it's used for the fuel for the exercise, even 10-15 air squats works so of course, if you're lifting with a load or tempo that causes more muscle stress
Release of Neurotransmitters - this occurs more with intense exercise and may take a few minutes but by the end of your workout, dopamine, and
Improved Neuroplasticity - if you're trying to learn a new language or absorb new information you might want to push play while you're working out.
How to amplify these while you workout?
Want more "feel good" hormones ? Play music you love, workout with a friend (and yes, even an exercise video if you feel like the instructor "gets you" and is more than a drill sergeant could do this)
Want to take advantage of learning or inspire a little creativity?
If you're already working on a project, absorb a little content about it before the workout and don't necessarily dwell on it while you workout. Your brain may actually answer questions you ask while you're taking a break from it. But also, listen to that Spanish lesson or informative podcasts while you exercise.
Within days or weeks these strength training benefits occurReduce Hot Flashes - in the 24 hours after a moderate or higher intensity workout. The same is not true of low or leisurely activity. A 2012 study in the medical journal Menopause.
Continued Neural Connection - studies show a large part of initial gains - up to 8-12 weeks of training - are still due to that stronger neural connection. During this time, heavier may not be better, especially for women in midlife with history of injury or tendency toward injury.
Blood Sugar Control Improves - reducing insulin resistance issues that negatively impact visceral belly fat, so you will be on the path to reducing total fat as well as directly impacting visceral fat
Strength Increases - due primarily to the neural connection as your brain learns or also strengthens the signaling between brain and muscle while you're learning a new movement pattern or waking up an old one. This isn't yet due to size (or hypertrophy) so the first few weeks you may not see noticeable change but you will already be picking up a heavier weight.
Fiber Size Increases - after those first weeks and as that neural connection continues, muscle fiber size increases, and you'll likely see more tone as evidence.
Changes in Fiber Type - less noted but the anaerobic exercise improves your type two or fast twitch fibers. So important for aging because these are lost without intentional stimulation. These changes will continue and enable more powerful speed and agility work that further enhances your aging process.
Tendons And Ligaments Improve - a big bonus for midlife women who have lost estrogen and are thus more prone to injury. You'll be improving resilience in those for every day activities as well as preparing to do heavier work that will be a greater stimulus for bone and metabolism boosts.
Over Months and (lasting) Years....these strength training benefits occurReversed Aging Effects of 179 Genes Associated with Aging - hello game-changer. If you start October 1 by April 1 (no kidding) you'll be younger.
Increased Bone Density - with the right progressive protocol (we don't jump in at the end and we can't stay at the beginning if you're able to do more) significant changes take 9 months to a year for the bone remodeling process. But if you're having an annual DEXA (and I highly recommend you do), you'll have noticeable change with strength training as you also fix any gut issues.
Reduced Risk of Both Sarcopenia and Osteoporosis in Late Life - muscle and bone loss historically have been issues related to metabolic disease and structural issues related to falls, fractures, bedrest, weakness and injury directly related to falls or consequent falls. Resistance training is proven to decrease this risk. But ? Pilates and yoga may be on the continuum... they are on the left... not the right.
Psst. Sarcopenia and osteoporosis BOTH begin in your 30s. Muscle peaks at 25, bone at about 30. Losses of each begin around 30 and 35, respectively. Think about what you were doing. Were you consuming adequate protein? Doing high impact and high intensity resistance training? Were you prioritizing sleep? Or were you on weight loss diets one after the other, skipping meals or skimping on calories, or making poor choices? You may have been doing the best you knew then, or may have been ignoring best in search of short cuts to skinnier obsessions so many women have. You can support a young woman from making the same mistake. Her bones could be better thanks to you.
Other Episodes You Might Like:
What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/
How Does Strength Training Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/
Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/#:~:text=Resistance exercise studies (8%20to,neural%20adaptations%20begin%20to%20plateau https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10306117/#:~:text=Results,effects on muscle mass outcomes. https://pubmed.ncbi.nlm.nih.gov/30558493/#:~:text=Following a systematic search of,response; hypertrophy; resistance training. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.950949/full https://www.ncbi.nlm.nih.gov/pubmed/27163520 -
Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you.
If you think life right now is hard or you are overwhelmed, I think this episode will be one you’ll find rather awesome in the real sense of the word.
We’ll dive into the mindset shifts and emotional resilience to navigate this phase, helping you embrace the possibilities that lie ahead.
“After surviving a triple devastation in losing the love of her life, her job, and her health all at once, Dr. Marjah Simon-Meinefeld began a 10+ year journey studying, reading and listening to everything she could on deliberately creating a new life.”
My Guest:
Marjah Simon is the visionary behind Author Writer’s Academy, where successful entrepreneurs, entertainers, and executives become authors effortlessly. With a rich background in law, military service, modeling, and business, Marjah is a seasoned attorney and international speaker.
Marjah's impressive portfolio includes not only 5 of her own books but creating 100+ published authors, making her a prolific coach, writer, and a dedicated mentor to aspiring writers. Join her at Author Writer’s Academy to share your amazing story with the world.
Questions We Answer in This Episode:
Say more about “deliberately creating a new life” for women managing menopause changes [00:09:40] Do you think hitting bottom is required to get to the top? [00:12:50] Discipline and drive would seem to be common denominators in your background and history, talk about intentional health decisions and actions daily [00:08:50]Connect with Marjah:
www.awa4Life.com
https://marjah360.com
On Social:
Facebook: https://www.facebook.com/marjah.simon Facebook: https://www.facebook.com/AuthorWritersAcademyFB Instagram: https://www.instagram.com/marjahauthorcreator/ Instagram: https://www.instagram.com/authorwritersacademy/ YouTube: http://www.youtube.com/@marjahsimon TikTok: https://www.tiktok.com/@marjahauthorcreatorOther Episodes You Might Like:
Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ Starting Over Better Than Ever Over 50 https://www.flippingfifty.com/starting-over/Resources:
Marjah’s Amazon book ‘Next Life Next’ https://a.co/d/7IVEnaA
Stronger 12-week program: https://www.flippingfifty.com/getstronger
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Chances are if you tuned into this based on the title you’re not exactly where you want to be right now. Fat loss after 40 could be a challenge in spite of your best effort. Gaining lean muscle could feel like it’s slipping through your fingers.
To those regular listeners who are here no matter what, I thank you too, even if you’re not necessarily dealing with failed results, maybe you’re loving life right now! Someone you know may be and you can help them understand it is my hope from this episode.
Spoiler alert, I’m going to tell you the two most common endocrine-related reasons right up front. And, there’s more to the story. Because just knowing isn’t enough. One, most of us when we do know what to do have to overcome habit gravity and decades of dogma about the messages you’ve been given.
But for you listener, it’s possible that you have limiting beliefs acquired simply by living and being subject to the environment you were.
You may be listening and have always worked hard and believe hard and more is the answer.
Or… You may be under the impression, “girls don’t run” or lift, or fear injury from exercise.
Ironic, that we can have grown up in the same era but have such diverse beliefs but I’ve found working with women over 40 for 4 decades, there is definitely a wide continuum of belief about exercise success.
That… if you’re willing or open… can change. We all harbor some limiting beliefs. Once we recognize them we can still hold onto them.
Why Gaining Lean and Fat Loss After 40 are More ChallengingToo little anabolic hormone influence
Too much catabolic hormone influence
(by exercise, nutrition and lifestyle habits)
Questions We Answer in this Episode:
What are the biggest obstacles to fat loss after 40? [00:14:30] Why do we hear this and struggle to implement it? [00:17:20] How do you know which you might be doing? [00:25:40] How do you deal with prior injury and fear of reinjury? [00:29:40] What makes you more prone to struggle with fat loss after 40? [00:21:20]These alone are not the problem...
Anabolic hormones include:
Estrogen Testosterone Growth Hormone Insulin (to a small extent)Catabolic hormones include:
Cortisol InsulinLet’s look at the physiology of menopause.
Hormonal Shifts: Estrogen, testosterone, and growth hormone decrease related to your age and lifestyle habits than menopause alone. Collectively though those three hormones can make or break your progress. Insulin’s Role: While insulin helps regulate blood sugar, too much can lead to fat storage, especially if muscles and the liver can’t absorb it efficiently. Liver Health: A liver overloaded with toxins or processed foods may struggle to support metabolism and hormone function. Muscle: If you have little muscle and don’t move regularly, your body has limited capacity to store glycogen (which insulin uses to lower blood sugar) and is instead stored as fat. Cortisol and Stress: This stress hormone can break down muscle and increase fat storage. Prolonged exercise elevates cortisol, while short, intense workouts raise it temporarily but allow it to drop post-workout. Exercise Balance: Overdoing endurance activities might increase fat storage. Finding balance in your workouts is key. Strength Training: Essential for maintaining muscle mass and bone density, strength training should complement other activities like Pilates or yoga.Other Episodes You Might Like:
What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ Muscle is an endocrine organ – Muscle is HRT for Women 40+: https://www.flippingfifty.com/hrt-for-women/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/Resources:
STRONGER: https://www.flippingfifty.com/getstronger -
What is Glutathione and How Can it Support Menopause?
What is glutathione? Not to be confused with glutamine, it may be something you are less aware of and it certainly doesn’t make it into conversations where creatine and amino acids are. So is glutathione one of the cool kids you need to hang out with?
In 2019, glutathione became a regular in my refrigerator. I was in need of detoxing from mold exposure and using everything in my arsenal including charcoal, sauna, only pure filtered water, reducing food sensitivities in order to allow my body to heal. If you don’t quite know how to answer, what is glutathione, my guest today will clear it all up!
My Guest:
Dr. Gina Nick is a world-renowned Naturopathic Physician, Researcher, and Formulator based in Newport Beach, California. With a dedication to holistic wellness, she’s known for her expertise in treating autoimmune diseases, addiction recovery, anxiety, and more.
After graduating from medical school, she became the Director of Research for a leading supplement company. She also held the roles of Executive Healthcare Consultant and President Emeritus of the California Naturopathic Doctors Association. She is the Founder and Director of Healthbridge. Her practice was awarded “Top Medical Practice 2017,” a testament to her commitment to excellence. She’s licensed in both California and Hawaii and is excited to share her journey with you…
Questions We Answer in This Episode:
What is glutathione?[00:05:15] Why is sugar a problem?[00:24:00] How can Glutathione help women going through menopause or dealing with muscle, bone and brain health?[00:13:34] Glutathione was first on my radar during mold exposure in 2019… what’s its role in helping detox?[00:07:18] How does glutathione support inflammation?[00:13:05]Connect with Dr. Gina:
https://www.bestdailyever.comOn Social:
Instagram: https://www.instagram.com/bestdailyever and https://www.instagram.com/drginanick Facebook: https://www.facebook.com/bestdailyever and https://www.facebook.com/drginahealing Twitter: https://twitter.com/bestdailyever and https://twitter.com/drginanickOther Episodes You Might Like:
Detoxifying Your Body from the Damage of Diets in Menopause:
https://www.flippingfifty.com/damage-of-diets/
Is Mold the Reason for Your Weight Gain?
https://www.flippingfifty.com/your-weight-gain/
How chronic inflammation can interfere with your best life after 50!
https://www.flippingfifty.com/chronic-inflammation/
Resources:
Best Daily Ever Pixie Sticks: https://www.flippingfifty.com/pixiesticks Sauna: https://www.flippingfifty.com/sauna -
Training for adventure retreats, aka, bucket list experiences is so much more motivating and fun than routing strength training for bone density or lose belly fat. Some might focus on fitness goals, while others are drawn to living life to the fullest through challenging adventures. So who are you?
You don’t have to pick a side to decide if this episode is for you or not. Many, if not all, will experience heat in summer, some humidity, some altitude. This may happen during climate change where you live or when you travel..
In this episode, I will give you what it takes to prepare for adventure retreats, highlighting the importance of training for demanding experiences.
Key to success is trusting a coach with experience in similar adventures and coaching. Understanding the key elements of training and how to start. I’ll share with you some insider points for preparing retreat attendees for altitude in June in Colorado and in September at the Grand Canyon.
They bring unique challenges. Similar to the 8 Iron distance triathlons I’ve done, going from flatland to altitude or to sea level with heat and humidity from a cold dry climate. It’s all about understanding the stress you’ll be under, how to prepare for it muscularly, biomechanically, and biologically.
Questions We Answer in this Episode:
How to train for altitude at flat [00:13:30] How to train for heat or humidity in cool or dry climates [00:13:50] How to fuel for high intensity [00:23:30] What is high intensity [00:28:30]Other Episodes You Might Like:
TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe: https://www.flippingfifty.com/traveling-alone-after-50/ 78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/ Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/Resources:
Stronger: https://www.flippingfifty.com/getstronger Flipping 50 2025 Retreats: https://www.flippingfifty.com/product-category/coaching-programs/ -
The Real Reason for Migraines and Constipation in Menopause
Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me?
Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our daily lives and even affect our mood and behavior. Today, ladies, let’s talk about why these happen, how we can prevent these issues and what to do when they hit. We’re going to talk about what is going on with our bodies during this time and discuss what are the effective ways to get relief. Tune in to get some helpful insights on how to avoid or cure migraines and constipation. Together, let’s heal and control our well-being during this phase of life!
My Guest:
Diane Ducarme is a master in migraine investigation, combining Eastern Medicine, Western science, and technology to uncover the root causes of migraines. With an MBA from Harvard, fluency in 7 languages, and dual studies in TCM, she focuses on the power of functional foods, adding rather than eliminating. Diane hosts the "Migraine Heroes" podcast and leads Nectar Health in pioneering migraine relief and wellness.
Questions We Answer in This Episode:
How do migraines, vertigo and dizziness evolve in perimenopause and menopause?[00:13:20] Why are women more constipated in perimenopause and menopause?[00:15:54] Does constipation relate to migraines in perimenopause and menopause?[00:28:01] What are the traps to not fall into when tackling constipation?[00:32:27] Can some migraine solutions exacerbate constipation?[00:22:39] What are quick fixes to address constipation and migraines in this stage of life?[00:16:37]Connect with Diane:
Website: https://www.mynectarhealth.com/ App: https://apps.apple.com/app/id6446701680On Social:
Instagram: https://www.instagram.com/mynectarhealth Instagram: https://www.instagram.com/migraineheroes Facebook: https://www.facebook.com/mynectarhealth TikTok: https://www.tiktok.com/@mynectarhealthOther Episodes You Might Like:
Identify the Reason for Your Headaches and Migraines: https://www.flippingfifty.com/headaches-and-migraines/ Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/Resources:
Taking the free online test: https://nectarhealth.typeform.com/migraine-test - Show more
