Episodit
-
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 donât 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. Iâll 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 Iâve done, going from flatland to altitude or to sea level with heat and humidity from a cold dry climate. Itâs all about understanding the stress youâll 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, letâs talk about why these happen, how we can prevent these issues and what to do when they hit. Weâre 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, letâs 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 Crohnâs: https://www.flippingfifty.com/gut-solutions/Resources:
Taking the free online test: https://nectarhealth.typeform.com/migraine-test -
Puuttuva jakso?
-
Things I Wish More Women Over 40 Knew About Exercise
This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, Iâll start there.
Iâve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with 17-year-old volleyball players and 14-year-old golfers, with pregnant women, those who recently had breast implants and those who wanted to lose weight and were already a size two and those who needed to and were a size 20. Iâve done thousands of fitness tests and consultations and trained trainers and fitness instructors to do the same.
I have seen a big slice of what women, including fitness instructors and trainers, think about themselves, their bodies and exercise. Iâve seen exercise be a way to burn off cookies and earn dinner or not. Iâve seen exercise be addictive and despised.
What I wish more girls over 10 knew about exercise is that the women to aspire to be like were more like those represented at the Paris Olympics than the runways in New York. That fast and strong and fit and unapologetic about winning or wanting to is not something that stays with their younger years.
Things I Wish More Women Over 20 Knew About Exercise The confidence you want comes easier strong vs skinny. The window for most easily laying down bone density is still open: use it The secret to looking and feeling good and healthier babies someday is in the weight room. Get a smart scale and understand the value of knowing skeletal muscle, body fat percent together with weight. A 20-something woman who can do a pull up is more likely to be a 50-something woman who is aging like a badass.Things I Wish More Women Over 30 Knew About Exercise
Strength will help balance your hormones if you change your workouts with your monthly cycle Get a baseline bone density scan at least and a hormone level. Right now, youâre making your next 60 years better or worse Oh, and there is still time to get that pull up that your menopause self will thank you for.Things I Wish More Women Over 40 Knew About Exercise
Thereâs a chance of losing 27% of your muscle from early to late stages of perimenopause but isnât inevitable if youâre resistance training and maintaining protein. Measure your success by your handgrip, your skeletal muscle mass, body composition and waist measurement, not simply by the scale. Walking and weight training together may be two of the most powerful components for supporting your hormone balance (and avoiding muscle loss, fat and specifically belly fat gains).Things I Wish More Women Over 50 Knew About Exercise
Strength and muscle losses can accelerate significantly during the menopause transition. Thatâs the last two years of perimenopause and first two post menopause. Prioritize strength training and recovery time and habits to help it. Bone density losses also accelerate from between 1-3% prior to 3-5 % during the 2-4 years that are the MT. Things I Wish More Women Over 60 Knew About Exercise Aging causes an accelerated loss of muscle and strength at 60 and a slowing of metabolism, if you donât offset it with strength training (and protein). You donât need to reduce intensity; you need to increase it. You may need more recovery time (between exercises, between sets, between high intensity life and workouts, and between workouts. If you havenât added power, agility, dynamic balance, mobility training regularly to an existing strength training program, now is the time to start. You lose fast twitch muscle twice as fast with age as you do slow. So only moving slow in exercise is actually accelerating aging and increasing risk for falls compared to using fast twitch regularly. Resistance training is indeed everything that resists gravity but using external loads that require few repetitions with heavier weights to reach or get close to muscular fatigue is still most tied to bone density, metabolism, and strength. Overdoing exercise frequency will cause couch compensation that causes you to lose a critically important âtotal energy expenditure.â Underdoing exercise frequency or intensity costs you the boost in strength and metabolism and potentially bone density and total energy expenditure that you want for body composition, and reduction of health risks. Youâre not too old for bHRT if you want to consider it. (Click here to know more about bHRT) Falls over 60 can be devastating. But most often they occur in women who donât lift weights, donât train power, agility/reaction skills. (50% of women over 60 who fall donât walk again) You will tolerate volume better than your perimenopause self. So adding another HIIT day or another set of resistance exercise could be very beneficial and youâll tolerate it.Things I wish more women over 70 knew about exercise
Itâs not just muscle and bone or balance and avoiding falls, you also help your brain fire better and improve sleep. Just because you âdonât need to lose weightâ doesnât mean you donât need to exercise. Blood sugar levels, mood, memory, will also improve. Your ability to stay in your home and drive a car and remain as independent as you like are directly related to your muscle strength.Things I wish more women over 80 knew about exercise
Thereâs still time. The research has been clear for more than 40 years, that even 90-somethings beginning to strength train, gain strength and benefit. You can start now even if youâve never done it before. Risk of injury is still greater in those who donât strength train compared to those who do. If women over 40 knew about exercise what I do, theyâd know that until very recently there has been very little research done featuring them as subjects. Theyâd know itâs not great skincare, or staying out of the sun, or great sleep is the secret to looking and feeling younger and carrying confidence into every decade.Other Episodes You Might Like:
What They Donât Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/Resources:
Stronger: https://www.flippingfifty.com/getstronger -
Busting Menopause Myths
Estrogen causes breast cancer, gaining weight and belly fat which are inevitable⊠Today we are busting menopause myths just like this.
In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, or incompletely informed.
Stay tuned to the end, if fat burning is something you want to know more about ⊠and I know.. Trick question right? Kristin and Maria present the concept of fat burning and becoming fat adapted in a way that makes it easy to understand why what youâve been trying to do may not be working for you .. at all.
So join us in this episode for the menopause myth busting intel in this book and whatâs inside which goes far beyond the valuable practical tips youâll get from it, and why itâs about time you had this book.
Busting Menopause Myths from HRT to SupplementsMy Guests:
Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a ârecovering corporate attorney.â
Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner.
Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy.
They completed advanced training in functional testing modalities which they use in their clinical practice educating and helping midlife women. They created a professional training program for other midlife womenâs health practitioners.
Questions We Answer in This Episode:
What prompted you to write the book? [00:03:51] Letâs talk about the Priority ⊠[00:04:26] What did you mean by Menopause Gold Rush? [00:09:45] You write about informed consent, what does that mean? [00:23:13] What is oxidative priority in regards to burning fat in menopause? [00:35:15]Was this episode on busting menopause myths helpful to you? If so, would you please share it with a friend or three?
Connect with Maria and Kristin:
https://www.amazon.com/Great-Menopause-Myth-Mastering-Uncomfortable/dp/0760388261/ref=rvi_d_sccl_1/139-8017262-8747407?content-id=amzn1.sym.f5690a4d-f2bb-45d9-9d1b-736fee412437&geniuslink=true&pd_rd_i=0760388261&pd_rd_r=fe302897-7298-465e-b45d-5c4166ffbbea&pd_rd_w=Nvra4&pd_rd_wg=NoZNj&pf_rd_p=f5690a4d-f2bb-45d9-9d1b-736fee412437&pf_rd_r=K2X5K9NCYC8WDAVX92PS&psc=1&tag=namespacebran417-20
https://wiseandwell.me/
On Social:
Instagram: https://www.instagram.com/wise_and_well_/Other Episodes You Might Like:
A Hormone Therapy Roadmap: What, When & Why: https://www.flippingfifty.com/hormone-therapy-roadmap/ What Women Need to Know about Hormone Replacement Therapy: https://www.flippingfifty.com/what-to-know-about-hrt/ 4 Menopause Myths that Persist: https://www.flippingfifty.com/4-menopause-myths/Resources:
Stronger: https://www.flippingfifty.com/getstronger 5 Day Flip: https://www.flippingfifty.com -
Measuring fitness in menopause is complicated. Iâm going to take a stab at this and let you know that if youâre not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, youâre doing a disservice.
We get all up in the business of burning calories (wrong goal), having it âfeel hardâ (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART.
Letâs go there.
Yes, you want to gain lean muscle. It immediately improves your body composition and takes stress from your heart and joints. It also boosts your metabolism, energy, and blood sugar balance, decreasing insulin resistance and your metabolic health improves.
But your heart fitness IS important.
Mistakes in Measuring Fitness in Menopause and Beyond.
You donât want or need to know your pace or that you did a mile while youâre doing it. Why? It gives you a false impression of âgoodâ âbadâ and means zero. When youâre going uphill, youâre going to go slower. When youâre doing an interval workout you also wonât go as fast as when youâre simply walking a steady state (because to do an interval right you should be recovering completely and that means going slower than your steady pace).
Only if you personally are doing the exact same trail or route youâve done and youâre trying to go as fast as you can, would that be important.
Not knowing what your heart rate being higher or lower than normal exertion heart rates mean you may interpret it incorrectly as âgoodâ or âbad.â
Measuring Fitness in Menopause During Heart Rate Zone Training
Unless youâve been tested ⊠on the treadmill or bike by an experienced trainer who can monitor your stages and interpret results⊠the zones shown are based on âaverage.â
For adults over 40, age-related predictions underestimate where you should be. Youâre then going to get a red flag when potentially you shouldnât.
On an interval day, youâre not âworking too hardâ simply because your breathlessness exceeds some arbitrary heart rate not based on you. If it doesnât feel like a fit, get tested. (more below)
But on a recovery day, you absolutely could be working too hard even if you âfeel fine.â
All signs should be assessed, not just one.
How do I know this?
Less from 40 years of exercise physiology education (and 25 as an educator/master trainer of other trainers)âŠ
And more from time training as a triathlete.
From day 1 that I decided I wanted to be (I was 20 working at a health club in the south my summers in college) to the point I actually did begin training (I thank 4-0 for making me take action), I was working with a science-geek coach who daylighted/moonlighted as an engineer at a university and a USAT coach to some pros as well as age-group weirdos like me who went to the country club pool⊠to swim laps, got up at 3am at USAG (golf) events with my son to run miles in the dark before his tee-time. You get the idea.
Had I not experienced the ability to test both in clinical settings (I did years of VO2 max testing on students every semester after having done it myself in undergrad and grad school) and more accessible predicted and associative zone testing that can be done using Heart Rate monitors and treadmill protocols to arrive at personal zones, I would have severely UNDER or OVER trained. My post here is to help you avoid doing that. And avoid what you THINK is ideal based on the âpeer pressureâ from social media that may be less supportive than it is distractive.
Measuring Fitness in Menopause (what we think)
Always working as hard as possible when exercising Completely relying on âfeels likeâ for recovery status between sessions Getting heart rate high in a long endurance workout The more intervals the better Doing weightlifting and cardio intervals alternately It feels hard It makes me lose weightMeasuring Fitness in Menopause and beyond (What is Really Good)
Knowing how hard to push for 4 mins vs 30 seconds Knowing how to do a recovery day and keep heart rate low Not allowing heart rate to creep up during a recovery workout Using high intensity intervals on specific days Reaching muscle fatigue with a muscle-specific workout (followed by 48 hrs min recovery) Reaching breathlessness in interval training when youâre fresh for optimal speed, resistance or power (depending on the mode) Understanding bike, rowing, and swim heart rates will differ from on your feet but breathlessness doesnât lieThe bottom line is thisâŠ
A good fitness program improves:
strength absolute skeletal muscle body composition (decreases body fat) energy levels throughout the day speed heart rate response at the same effort level (lower heart rate at same effort over time) heart rate recovery rate after exerciseSo, if you arenât TESTING, before you start and periodically, letâs get that started right now, shall we?
[in our memberâs area there is a self-test protocol that weâll help you interpret if you share results]
Doing a more comprehensive test (like the one using stages of speed and or incline or both) to record heart rate response is the way to determine heart rate zones.
The following options wonât do that. But they will give you a way to gather information on how youâre doing now, compared to averages or not.
A Few Facts on Measuring Fitness in Menopause:
Heart rate on a bike will be about 10 beats lower than corresponding âworkâ on your feet (treadmill). So, if you test on a bike, you need to know âbike heart ratesâ vs âtreadmill heart rates.â
Want to Test So You Can Measure Fitness in Menopause and Beyond ?
VO2 testing is uncomfortable. The last time I did it was December 2018. You donât have to go to a university, but chances are if they have an exercise physiology lab or an extensive athletic program, you can test there. Other fitness and health pros also offer this, most often on a bike. But if that feels like too much or too expensive, you can establish a way to learn if your fitness is working.
If you have no access to protocol [our memberâs area or an experienced coach who can do this] start here:
Keep it simple.
What is your resting heart rate? First thing in the morning. (average of 3 days)
What is your heart rate before this test?
Do a mile walk test. (For a more elaborate test that was originally published in 1987, see the Rockport Walking Test, see the resource below). Do it on a flat course that you can repeat exactly. Even though we all have the ability now to do a mile and know, it needs to be repeatable. Same start, same course. A track would be ideal. A treadmill is not.
When itâs a test you should be pushing it to find out what your fastest walk pace is. Without your feet leaving the ground (this is running), what is your mile walk time?
Whatâs your final heart rate?
Then how soon does your heart rate come back to the rate you were pre-test? Record that time.
Measuring Fitness in Menopause
Whether you do this simple test or you use the ROCKPORT test you begin to understand all of the components that measure true fitness. Skinny is not fit. Fat is not unfit. There are health complications with each for both now and later.
What you want, no matter your weight, is strong, and getting so will improve your heart too.
Now you have data at least to measure whether your fitness is improving.
And yes, there is a way to compare yourself to others, however, right now thatâs not the point. The point is YOU. Is you now fitter than you last year? Is you in six months â letâs make a date to do this again by putting it on your calendar â more fit than now?
Look, life happens. A virus may happen, as I write, we just saw that again globally at the Olympics. Your smooth sailing life will have babies and funerals and interruptions. But from time to time check in and consider how itâs going for you.
And how refreshing to actually stop looking at weight and fat for just a second and look at your heart.
References:
https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696
Kim K, Lee HY, Lee DY, Nam CW. Changes in cardiopulmonary function in normal adults after the Rockport 1 mile walking test: a preliminary study. J Phys Ther Sci. 2015;27(8):2559-61. doi:10.1589/jpts.27.2559
Note: the Rockport test suggests you can use a treadmill. I prefer the outdoors. The treadmill is doing a degree of the work for you moving that belt. However, if itâs the only safe option, do the pre and post test in the same way. Try not to hold on (this should be true always! And definitely donât hold on and lean back!)
Other Episodes You Might Like:
What are Heart Rate Zones and How are They Helpful Over 50?https://www.flippingfifty.com/heart-rate-zones/ Muscle and Body Composition in Menopause: https://www.flippingfifty.com/muscle-and-body-composition-in-menopause/ 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/Resources:
Want to comment? If youâre not in a program or our membership, join the Flipping50Insiders Facebook group where weâll hear you! Stronger: https://www.flippingfifty.com/getstronger -
50 miles for 50th bday?
Running long in midlife isnât the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if youâve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly?
Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way.
My Guest:
Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult life. Seeing family members suffer the effects of chronic illness from a young age, Margaret helps others find a better way back to optimal health and wellbeing.
Margaret worked on complex cases of autoimmune, including her own. She established a powerful system for restoring health by addressing the root cause of illness. Margaret teaches fellow practitioners the proven system with life-changing results through Restorative Wellness Solutions, which has trained and certified over 1200 qualified health practitioners worldwide. She is the author of Eat Naked: Unprocessed, Unpolluted and Undressed Eating for a Healthier, Sexier You and The Naked Foods Cookbook.
Questions We Answer in This Episode:
What inspires a woman to run 50 miles for her 50th birthday? [00:05:30] How long have you been running? [00:09:00] Where are you in the menopause timeline? How much has that changed your training and recovery? [00:21:20] How do you train for a 50 mile run differently than your previous marathons? What was the result? [00:21:20] What were the key dietary strategies you used? What are the results? Were they different in the past? [00:26:50] How did you manage autoimmune disease and training at this level, without triggering an all out autoimmune flare? [00:32:20] How did recovery play into things? [00:26:10] Would you do it again? Does longer appeal to you? [00:40:20] Did training take a toll on energy for work or relationships? [00:24:40]Connect with Margaret:
www.margaretfloydbarry.comOn Social:
Instagram: https://www.instagram.com/margaretfloydbarry or https://www.instagram.com/restorativewellnesssolutions/Other Episodes You Might Like:
78 Year Old Endurance Athlete Training for Triathlons: https://www.flippingfifty.com/endurance-athlete/ Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ Take a Walk with a 57-year old Book Author | Just 1400 Miles: https://www.flippingfifty.com/take-a-walk/ -
This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning theyâve flipped over them! Itâs crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense.
Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown Muscle protein synthesis even - 30% of it toward digestion Even without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth hormone Same wake time is the fastest way to reset your circadian rhythm Limit or Eliminate Alcohol Metabolizing alcohol all other metabolism stops (food gets stored as fat) Itâs metabolized as sugar, increasing blood sugar then insulin The after effect is as bad: negatively impacts sleep, causes blood sugar issues the next day Negatively impacts hydration levels Decision-making skills are gone so making good choices is hard! Move More Exercise Less The variability between N.E.A.T. is up to 2000 calories a day between those who are active and sedentary. While you might burn 300 calories or even 600 in an ambitious workout, beware ⊠it also can come back to bite some midlife women but having them sit more than ever. Experts categorize NEAT into three main subcomponents comprising body posture, ambulation, and all other spontaneous movements including âfidgetingâ5 Non Exercise Ways to Boost Fat Burning
References:
Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltext Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290 International Society of Sports Nutrition Position Stand: protein and exercise: https://www.tandfonline.com/doi/full/10.1186/s12970-017-0177-8 Effect of alcohol on postmeal fat storage: https://pubmed.ncbi.nlm.nih.gov/8116538/#:~:text=Alcohol addition (A) or isoenergetic,metabolized (0-6h). Non-Exercise Activity Thermogenesis in Human Energy Homeostasis: https://www.ncbi.nlm.nih.gov/books/NBK279077/ Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: https://www.sciencedirect.com/science/article/pii/S2095254623000972 Combined Aerobic and Strength Training and Energy Expenditure in Older Women: https://www.researchgate.net/publication/239733834_Combined_Aerobic_and_Strength_Training_and_Energy_Expenditure_in_Older_WomenOther Episodes You Might Like:
5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/ Is Zone 2 Best for Fat Burning in Menopause https://www.flippingfifty.com/fat-burning-in-menopause/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/Resources:
10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER Tone & Define: https://www.flippingfifty.com/getstronger TEDx Talk: https://www.flippingfifty.com/TEDx -
Natural Solutions to Restorative Sleep in Menopause
Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye.
But itâs the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again.
My Guest:
Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT training in New Jersey.
In 2005, he founded Roots and Branches Integrative Health Care in Boulder, Colorado, focusing on uncovering the root causes of chronic illnesses. He is a certified Shoemaker practitioner, specializing in mold and biotoxin illness. He is dedicated to differential diagnosis and personalized treatment plans, emphasizing the importance of identifying underlying causes of illness.
In addition to his private practice, he teaches functional medicine, practices Jiu-Jitsu, skis, and supports his children's health journey.
He specializes in inflammatory and autoimmune diseases such as:
Hashimotoâs Lupus Mold and Biotoxin Illness (CIRS) Autoimmune disease Chronic fatigue Gastrointestinal concerns Mood disorders Cardiovascular disease Rheumatoid arthritis Hormone balance Chronic pain Neurological conditions Food sensitivities/intolerances Complex chronic diseaseQuestions We Answer in This Episode:
Why is sleep harder for some with age or specifically with menopause? [00:39:00] How do we set up for a restorative night of sleep? [00:35:00] As we get older, what is important to ensure healthy sleep? [00:34:50] What is the science behind CBD aiding in both falling asleep and staying asleep through the night? [00:24:30] Tell us about the CBD you recommend and why? [00:27:00] How does healthy sleep impact health overall? [00:10:00]Connect with Dr Dornigner :
https://www.flippingfifty.com/blueskycbd
Code: FLIPPING for discount on first order
On Social:
Instagram: https://www.instagram.com/drericdorninger/ and https://www.instagram.com/blueskycbd/
Other Episodes You Might Like:
Is CBD the Answer? How Women Use CBD to Manage Menopause:
https://www.flippingfifty.com/how-women-use-cbd/
Woman to Woman: How to Get Your Best Sleep in Midlife:
https://www.flippingfifty.com/how-to-get-your-best-sleep/
Sleep Yourself Productive | Better Sleep Well Rested Days:
https://www.flippingfifty.com/sleep-yourself-productive/
Resources:
Glucose Monitor: https://www.flippingfifty.com/myglucose
LOOKEEÂź Ring: https://www.lookeetech.com/
-
Research about menopause right now is finally beginning to really get its moment. Or is it? Whatâs something you can trust? And whatâs stated as âscience-basedâ or âscience-backedâ?
What can you trust and what should you question?
Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the other yourself.
Questions We Answer in this Episode:
How to know if a source is credible? [00:36:00] What determines a peer-reviewed journal? [00:18:50] Are all studies on PubMed or Science Direct peer-reviewed? [00:36:00] Are all studies from Google Scholar (AI) peer-reviewed? [00:37:00] What makes some research studies better than others? [00:04:50]In short this will be a bit like a vocabulary lesson so you can filter news regarding research about menopause for yourself.
The spoiler alert is this: the gold standard in health research are those that are interventional, randomized, double-blind, placebo-controlled studies.
In the planning stages and then results and discussion these things will be considered and determined:
Reliability is at least 3 independent experiments giving the same results. Relevant to you with subjects just like you. Recency is often within the last 10 years with exception Validity is about how well findings apply to those not in the study. (discussion is about communicating things that may interfere with it being applicable to a diagnosis or a protocol or treatment) Confidence level aiming at 95% confidence level requires a result across a large number of subjects to show it Sample size A good maximum sample size is often around 10% of the population, as long as it doesn't exceed 1,000 people. At least 100 subjects. Larger than 30, less than 500. The answers vary considerably.What you should expect:
Written for professionals Authors names and a contact included Bibliography included Peer-reviewed journalHow do you know if itâs a peer-reviewed journal?
Go to the journal (not the article to find out). The journal website includes information for authors about the publication process. A board of experts review and evaluate before acceptance for publication in peer-reviewed journals.
Two Additional Terms to Know Regarding Research About MenopauseQualitative - descriptive is more loosely gathered data that might be polls or surveys and interpreting the responses without giving a percentage. This might also come from a review of literature which isnât actually conducting a study but is reviewing a pool of studies to seek common denominators about the research methods and results.
Quantitative - based on numbers and is going to result in for instance a percent of muscle lost on average each decade, or over 80% of women describe libido issues.
Mixed - including both
There are many types of studies starting with observational and interventional.
Observational studies look at what effects habits, beliefs or events affect certain outcomes.
For instance, a study that reported an association between increased meat eating and cancer. However, the study was conducted based on a survey where participation was compensated. Participants in such studies may be motivated by the ease of collecting $20 for reporting their habits but might be consuming hot dogs and bologna and Spam, unlike you who are choosing other options that are organic, grass-fed and finished wild options.
The headlines? Satisfy a great need by the media to get views, clicks and engagement.
Interventional studies, just as it sounds, provide some kind of imposed change to subjects. For instance, providing an example on research about menopause, a study published in Obesity on post menopausal women in a weight loss program divided groups into long sleepers vs short sleepers. They compared results from the change in sleep while other conditions (eating and exercise) were controlled.
Though this may not fall directly under current research about menopause, a recently published study in JAMA in July 2024 found older adults (av age 71) who lifted heavy weights for 1 year retained their strength for 4 years while those doing moderate weight training did not. This was a randomized longitudinal study.
Types of Research About MenopauseLongitudinal vs Cross sectional
Looking at the same co-hort over time checking in periodically to see what results occur vs look at different segments of the population one time.
In research about menopause, perhaps none is more well-known than The Nurses Health Study. It is a longitudinal observational study looking at the effects of certain habits over time.
Some of Dr Loren Fishmanâs studies on 12 yoga poses have been longitudinal studies showing increase in bone density over time. Some also were retrospective looking back at what happened in women who had done yoga more than every other day. New studies that would take specific poses and see which of those were most beneficial would be prospective, or going forward in time.
Active treatment vs placebo studies are where all receive the treatment vs some subjects receive the actual drug or treatment and others receive a placebo sugar pill. Sometimes this is an exercise intervention. Where the actual protocol tested is resistance training exercise and the placebo also does resistance training but without protocol
Control group means that a subset group does not have the treatment or follow protocol. For instance in Fishmanâs studies an experimental group would have done the yoga poses and a control group was also post menopausal but did not do the yoga poses.
Open vs Blind/Double Blind: everyone knows who is in which group (experimental, placebo or control) vs subjects or researchers donât know vs neither researchers nor subjects know which is which.
Randomized control vs case control
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6188693/#:~:text=The validity of a research,associations%2C interventions%2C and diagnosis. https://jamanetwork.com/journals/jama/article-abstract/2821225Other Episodes You Might Like:
Living Longer is NOT the Goal: Research on Longevity: https://www.flippingfifty.com/living-longer/ Science that Makes Exercise Essential for Menopause Health: https://www.flippingfifty.com/exercise-essential-for-menopause-health/ Boost Weight Loss with Exercise and Eating Timing: Science Studies: https://www.flippingfifty.com/boost-weight-loss-with-exercise-and-eating-timing-science-studies/Resources:
Hot Not Bothered Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ Stronger: https://www.flippingfifty.com/get-stronger/ -
Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is?
This is your episode if you love health, wellness and you want to look and feel your most beautiful.
My Guest:
Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful, radiant skin without Botox, fillers, or surgery. Through her Bold Beauty Course, she educates women on how to defy age naturally. Trina is also a best-selling author of "Beautyâs Dirty Secret" and a prominent advocate in the clean beauty movement, promoting health and wellness from the inside out.
Questions We Answer in This Episode:
Why is beauty so important? [00:05:20] Why are signs of skin aging so hard to prevent? [00:14:50] What are the primary goals of women in maintaining youthful skin? [00:05:50] At what age does the skin naturally start to decline? [00:30:20] Whatâs the main problem with the skincare on the market? [00:24:00] What is the allure of botox, fillers and surgery when it comes to beauty? Are there risks? How much do they cost? [00:10:00] How do these procedures work and are there any ramifications to our health and long-term beauty? [00:14:00] What are the 5 root causes of aging skin? [00:14:30] Are there any long-term natural treatments? [00:11:30]Connect with Trina and attend her webinar:
https://www.flippingfifty.com/boldbeautyworkshopStart the Course:
https://www.flippingfifty.com/boldbeautyCode: Flipping50
On Social:
Facebook: https://www.facebook.com/TrinaFelber/ IG: https://www.instagram.com/trinafelber TikTok: https://www.tiktok.com/@trina.felber.cleanbeauty Linkedin: www.linkedin.com/in/trina-felber X: https://x.com/realtrinafelberOther Episodes You Might Like:
Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up:https://www.flippingfifty.com/aging-too-fast/
Glowing Skin After 50: How to Get It and Keep It:https://www.flippingfifty.com/glowing-skin/
The Most Unsuspecting Motivation Source | C60 30-Day Follow Up:https://www.flippingfifty.com/motivation-source/
Resources:
10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER 12-Week course: https://www.flippingfifty.com/getstronger -
The short answer is yes. The long answer here in this episode is how.
Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science thatâs been out since at least 2000, perhaps as long as Iâve been using my weighted vest.
Questions Iâll Answer in this Episode:
Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you have chronic upper back and neck pain? [00:40:20]Within this episode Iâll show some images of my weighted vest and what you want to look for. Theyâre so much better now than they used to be! It was an injury weighting (see what I did there?) to just put one on two decades ago. And they definitely were not made for women.
Iâve been lecturing about osteoporosis and osteopenia since 1995. That first adult education class I taught was the first time I left my house without my infant son, I think!
Back then I had to draw pictures on the chalkboard of modeling and remodeling of bone, explain these then, new terms, and what was happening.
And⊠we had a list of contraindications that are no longer the best science we have.
While much of the decade-by-decade steps to build bone and then prevent or slow loss still are true, the veil of doom has been lifted.
We no longer have to pop someone into bubble wrap.
But you might think so because a search online will bring up ALL the content over decades. Youâll think you are a delicate flower and that oh, my you shouldnât do rotation ever.
And this fear mongering has to end - not that you shouldnât be informed about how to exercise correctly and what starting and progression looks like.
Breaking Barriers Using Weighted Vest with OsteoporosisBack in 1996 I started working with one client, and then another would be diagnosed with osteoporosis. If youâre listening, Mary, you were the first to break some barriers and overcome the fear. You had a good doctor who understood the whole person, and the real way healed.
If I were concerned about osteoporosis, what I would do:
Resistance training - progressive overload to as heavy as safely possible. My preferred is 5 x 5 reps Employ power in those workouts High Impact - at least 4 sets of 10-20 impacts a day most days of the week Moving during the day, breaking up sedentary periods of time, on non-exercise or recovery days (from strength training and HIIT with impact) the addition of weighted vest during walks or movement around house Whole Body Vibration use most days of the week (in conjunction with strength training and for balance or core exercise. (I use the Move: https://www.flippingfifty.com/powerplate and you can get 20% off with code Flipping50) Yoga consistently for the anti-gravity benefit of unique positions (and maintenance of mobility crucial to stability)Though wearing a weighted vest did not have a significant positive impact on the lumbar spine, Whole Body Vibration does.
âlumbar spine BMD (MD: - 0.01; 95% CI [- 0.02, - 0.01]) reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training, and WBV. By contrast, these analyses did not have significant effect on change in femoral neck BMD. WBV is an effective method to improve lumbar spine BMD in older PMW.â
References:
Mohammad Rahimi GR, Smart NA, Liang MTC, Bijeh N, Albanaqi AL, Fathi M, Niyazi A, Mohammad Rahimi N. The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research. Calcif Tissue Int. 2020 Jun;106(6):577-590. doi: 10.1007/s00223-020-00671-w. Epub 2020 Feb 13. PMID: 32055889.
Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M489-91. doi: 10.1093/gerona/55.9.m489. PMID: 10995045.
Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998 Jan;53(1):M53-8. doi: 10.1093/gerona/53a.1.m53. PMID: 9467434.
Other Episodes You Might Like:
Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/ Bone Health, Osteoporosis, Osteopenia Tips Youâve Never Heard: https://www.flippingfifty.com/bone-coach/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/Resources:
Synergee Weighted Vest Infinity Vest Workout Equipment - Body Cardio Walking or Running Vest - 20lbs: https://www.amazon.com/dp/B07VQLDGPS?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B07VQLDGPS&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ofs_mixed_d_asin Short Weighted Vest 12lbs - 50lbs: https://www.amazon.com/dp/B001VE9RY4?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B001VE9RY4&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ons_d_asin&th=1 -
Dreaming of traveling but your friends arenât? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you⊠and me to take the trip we want. Traveling alone is not just a destination trip, itâs very possibly a destination to yourself. How liberating would that be.
My Guest:
Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel for individuals in their golden years.
As the founder of Freebird Club, an emerging social and travel community for people over 50, he has created a vibrant platform where members can connect, share travel tips, arrange meet-ups, and book affordable homestays with other members. Peter is redefining the way older adults experience travel and community, making a significant impact on their lives.
Questions We Answer in This Episode:
Can you share a bit about yourself and your personal journey? What inspired you to focus on positive aging and travel for older adults? [00:04:50] What is Freebird Club, and how can people get involved with it? [00:32:30] What sparked the idea for Freebird Club? Can you share a memorable story from the early days of starting it? [00:08:20] What has been one of the most surprising or heartwarming stories you've encountered from Freebird Club members? [00:17:50] How do you envision the future of Freebird Club and the positive aging movement? Are there any upcoming initiatives or projects you're excited about that our listeners should know about? [00:13:30] What words of encouragement would you offer to older adults who may be hesitant about traveling or joining a community like Freebird Club? [00:34:50]And the last Question, Debra asked you! Please listen, then respond inside the Facebook group!
Connect with Peter:
https://freebirdclub.com
On Social:
Facebook: https://www.facebook.com/FreebirdClub
Instagram: https://www.instagram.com/freebird.club/
Youtube: https://www.youtube.com/@freebirdclub
Other Episodes You Might Like:
Take a Walk with a 57-year old Book Author | Just 1400 Miles:
https://www.flippingfifty.com/take-a-walk/
Inspiring Stories of Older Athletes North of Forty:
https://www.flippingfifty.com/inspiring-stories/
Ageless Aging: Believe it or Not?
https://www.flippingfifty.com/ageless-aging/
Resources:
Hot Not Bothered Challenge:
https://www.flippingfifty.com/hot-not-bothered-challenge-2023/
STRONGER 12-week program:
https://www.flippingfifty.com/get-stronger/
-
Have you ever wondered if itâs possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Letâs talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life.
For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, letâs discuss the safe progression of lifting weights.
Notable notes in lifting during midlife:
Donât rush going heavy. Let your connective tissues adapt. Understand your muscle fatigue and know when to stop. Listen to your body when to increase weights, increase reps and/or increase power. Do no harm to yourself. Do not underestimate recovery. For older women or those with injuries, keep in mind the 72 hours of rest in between workouts. Explore light activities during the recovery period like yoga. Consider cortisol tests to check on your body. Strength training beginning phase and progression is different per body.Join me in this episode for the in-depth details on how you lift heavy, create a routine and how to progress your workout during midlife, perimenopause and menopause.
Letâs redefine what it means to age.
Coming up next week⊠wearing a weighted vest with osteoporosis?
Questions we answer in this episode:
Are women in midlife supposed to be lifting HEAVY weights? [00:03:30] How to safely start lifting weights? [00:02:50] When should I start progressing my strength training? Is it better to lift heavier weights or increase more reps? [00:08:20] How often should I lift weights? [00:28:30]Other Episodes You Might Like:
What They Donât Teach Women About Strength Training and should:
https://www.flippingfifty.com/teach-women-about-strength-training/**Importance of Strength Training for the Midlife Woman:https://www.flippingfifty.com/strength-training-for-the-midlife-woman/**Strength Training Enough for Bones, Not Adrenal Fatigue:https://www.flippingfifty.com/strength-training-enough/
-
The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image.
We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about his career path? So I asked and here he is. Youâll be glad you stayed for this one, and stay till the end if this resonates with you. Joe is giving away 3 months of coaching to one of our listeners and Iâll tell you how to be eligible at the end of the show.
My Guest:
Joe Hoyeâs journey in health and fitness began at 13, inspired by his motherâs strength and guidance. Despite a detour in college that led to weight gain, Joe reclaimed his health through disciplined fitness and nutrition. This personal transformation drew others to seek his advice, sparking his passion for helping others.
As a former surgery technologist specializing in OBGYNs, Joe founded Hoye Fit to empower women over 40. His holistic approach to fitness goes beyond diet and exercise, integrating mindset, movement, and behavior change. Through Hoye Fit, Joe has helped thousands of women achieve balance and transformation, embodying resilience, compassion, and a commitment to their well-being.
Questions We Answer in This Episode:
The Diet Detox - how to detox your body from damage of past diets [00:12:00] Joeâs personal journey and how he became a fitness coach [00:10:20] How To Have A Healthy, Fit Body After Menopause [00:18:50] Which exercise is best? How can you get fit and not feel deprived? [00:22:30] Joeâs definition of a successful mindset when it comes to health and fitness [00:30:20]Link for 3 months of coaching in the give away: https://giveaway.hoyefit.com/flipping50
Connect with Joe: Website: https://hoyefit.com/On Social:
Facebook: https://www.facebook.com/groups/newtritionapproach Instagram: https://www.instagram.com/hoyefit/ TikTok: https://www.tiktok.com/@hoyefit Other Episodes You Might Like: Midlife Changes with Intermittent Fasting Expert Gin Stephens: https://www.flippingfifty.com/midlife-changes/ Figuring Out Calories You Need in Menopause: https://www.flippingfifty.com/calories-you-need-in-menopause/ Enhancing Gut Health to Enhance Weight Loss & Muscle Strength: https://www.flippingfifty.com/gut-health/ Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER 12-Week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/ -
In this episode Iâm sharing my recent lab test, 23 lab tests in menopause, to be exact. Iâll share why so many, how often, what Iâll learn from them. If youâre at a loss for what to order or really, what you need and want a doctor to run this will help.
Connecting the dots is not always easy! Though I ran almost all of these as a part of writing You Still Got It, Girl! Almost a decade ago, by ordering self-directed labs and doing the research to interpret them and take actions to either follow up with a physician or to consider dietary, exercise, and natural solutions that would improve results, I recommend you utilize a physician whoâs willing to and not threatened by your desire to learn more about the what, why and when for these tests.
You know how you feel and whatâs right for you. Hopefully youâre not settling for less than feeling great. Signs that youâre not doing okay, in spite of your efforts include unexplained weight gain, inability to lose it, feeling lethargic/tired either on a regular basis or after exercise. Add to that insomnia, dizziness, brain fog, gut issues, and so many more.
Having a basic understanding of the tests, that often are not ordered by Western trained docs, and why you want them, may help you be a detective and an advocate for your own health.
Recent Lab Tests in MenopauseFasting Glucose
Fasting levels above 125 are indicative of diabetes. Those 100-125 indicate prediabetes. Knowing this is helpful for monitoring your habits.
A continuous blood glucose monitor can be a fantastic tool for you. https://www.flippingfifty.com/myglucose
Fasting Insulin
Metabolism issues or weight loss resistance are good reasons to check fasting insulin (beyond just fasting glucose). Insulin resistance can promote additional weight gain.
A1C
This number can indicate how well controlled sugar levels have been over the past 3 months and also can indicate a prediabetic or diabetic condition.
Serum Ferritin
Reliable indicator of bodyâs iron stores. Low or very high ferritin may have a condition that results in fatigue.
Vitamin D 25-Hydroxy
This is important for energy and gaining muscle, particularly fast twitch muscle, as well as energy. Falling into ânormsâ is under optimal levels so this one can be important for women in midlife and beyond to know.
Uric acid
Optimal levels may support antioxidant activity but too high can be linked to oxidative stress.
Vitamin A
Concentrations of uric acid and vitamin A are closely associated. This test may be used to indicate a reason why uric acid levels are high.
CRP
A major marker of inflammation. Risk of disease increases significantly with high CRP.
A Fasting Lipid Panel
Looking at cholesterol, LDL, HDL and the total/HDL ratio can tell you whatâs happening in your body. It might be genetic, lifestyle or also occurring during menopause as the body generates more cholesterol to attempt to produce hormones.
Free Testosterone
This is the testosterone immediately available. Can support weight loss and improve memory and strength.
Testosterone
Elevated testosterone can lead to hair growth, acne, moodiness. But too low can lead to difficulty gaining muscle and bone density.
DHEA-S
Your precursor to the sex hormones and also an indicator of adrenal function.
Variety of Lab Tests in MenopauseEstradiol
Check for optimal levels for some women, confirming theyâre in menopause and for others like me doing hormone replacement, that hormone levels are optimized.
Estrone
The estrogen product after menopause.
Progesterone
Can lower post menopause and make sleep and relaxing harder.
Thyroid Hormone Tests
TSH
Released by your brain to signal your thyroid gland. It can be used to monitor dosing of your thyroid medication or as a screening test for the presence of thyroid disease.
Free T4
The thyroid makes predominately T4. Free T4 is what your body uses to make the active thyroid hormone called free T3. These are advanced biomarker tests, not routinely done, but very helpful to determine if the thyroid can be affecting how you feel.
Free T3
Symptoms (constipation, weight gain, tiredness, low libido) of low thyroid may be missed (passed off as normal or something else) unless the active thyroid hormone (free T3) is measured. High levels may indicate hyperthyroidism. Symptoms of hyperthyroidism include fatigue, anxiety, sudden weight loss, rapid heartbeat, irritability, more frequent bowel movements, difficulty sleeping, sweating and tremors. Free T3 is an advanced screening biomarker that helps screen routinely missed thyroid issues.
TPA (Thyroid Peroxidase Antibodies)
Thyroid disease has become very common and we can often pick up inflammation in the thyroid years before the thyroid fails. This is important because natural interventions may help reverse the inflammation of the thyroid gland.
TA (Thyroglobulin Antibodies)
This test can be positive in people with inflammation of the thyroid gland, and it can be seen years before complete thyroid failure â giving you time to take action!
Reverse T 3
Reverse T3 is the storage form of the active thyroid hormone. Many conditions can cause you to store thyroid instead of use it as active free T3. If your reverse T3 is high then you may need to address the reasons why.
Broader Selection of Lab Tests in Menopause**FSH (**Follicle-stimulating hormone)
Levels of this hormone indicate phases of hormones including puberty, reproduction and menopause. Levels rise significantly after menopause. ****This test can be helpful for someone who isnât sure whatâs happening or wants to confirm levels are dropping.
**SHBG **(**Sex Hormone Binding Globulin)SHBG is used to keep excessive free estrogen out of the blood stream, looking at these levels can help identify if hormone control health habits can improve your overall health. Sex hormone binding globulin is a protein mainly produced by the liver, and studies show that diets high in simple sugars cause the liver to produce less SHBG. Low levels of SHBG are seen in obesity, prediabetes, insulin resistance and type 2 diabetes.
Other Tests
Total Cortisol
Early morning cortisol screen for adrenal gland function.
4 Sample Saliva Test
Measures throughout the day to get a more accurate picture of your stress hormone pattern.
ACTH Stimulation Test
Administered by a physician to test response
Omega 3 and 3/6 Index
For muscle and joint aches and pains, and brain health, knowing your omega 3 and 6 index can help you improve overall health and decrease inflammation.
Food Sensitivity Testing
Depending on which level of comprehensive test you do, you can test for 90 common food sensitivities (or more) and learn what is low, moderate, and highly sensitive for you. Avoiding moderate and higher food sensitivities for 3 months while also taking extra care of your gut can help reduce symptoms of gas, bloating, or other digestive issues stemming from leaky gut situation. Adding probiotics, glutamine, oregano oil and foods known to support gut bacteria can all help improve the gut before attempting to reintroduce.
GI-Map
For gut issues that arenât resolved with dietary changes, scores will tell you your gut bacteria levels and which may be out of balance so you can choose very specific probiotics to help rebalance, as you avoid foods that show moderate and high on your sensitivity results.
Other Episodes You Might Like:
When Exercise & Diet Arenât Working: Which Lab Tests Should I Get?:
https://www.flippingfifty.com/which-lab-tests/
Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel:
https://www.flippingfifty.com/adrenal-fatigue-talk/
Is a Food Sensitivity Getting in the Way of Your Fitness After 50?
https://www.flippingfifty.com/is-a-food-sensitivity-getting-in-the-way-of-your-fitness-after-50/
Resources:
**Link to Ultimate Assessment: https://www.flippingfifty.com/store**
https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/
-
How do you know youâre experiencing insulin resistance in menopause? How would you know that weight gain or belly fat may be a result of your insulin resistance? My guest today has type 1 diabetes and shares today the nuances of how to deal with midlife hormonal changes at the same time as dealing with blood sugar and insulin levels.
Insulin resistance in menopause is fairly common. If youâre aware of it, the what and why of it, you can prevent it.
My Guest:Melissa Slemp is a certified nutritional and hormone health coach and personal trainer. Founder and CEO of Abundant Health with Melissa. She helps women 40+ diagnosed with type 1 diabetes to feel more empowered and to live their best life despite their diagnosis. Melissa has lived with type 1 diabetes since she was 14 years old and has experienced how a strong foundation of health and happiness supports our relationships, career, and our beliefs to nurture us emotionally and spiritually so we can thrive with diabetes.
Questions We Answer in This Episode: Share your type 1 diabetes diagnosis story and how hormone changes impact your day-to-day care? [00:03:40] How does insulin resistance change as we age, and what are some key factors contributing to this phenomenon? [00:06:00] Can you explain the role of protein in managing insulin resistance and maintaining muscle mass as we get older? [00:15:10] How does weight training specifically impact insulin sensitivity and overall metabolic health in aging individuals? [00:14:10] What strategies or practices do you recommend for mindful eating to support insulin sensitivity and better blood sugar control? [00:28:50] Why is hormone testing important, particularly as we age, and how can it help individuals manage insulin resistance effectively? [00:21:20] Connect with Melissa :https://www.abundanthealthwithmelissa.com/thrivingwithtype1diabetesafter40
On Social: Instagram: https://www.instagram.com/bloodsugarboss/ Linkedin: https://www.linkedin.com/in/bloodsugarbossmelissaslemp/ Podcast: https://podcasts.apple.com/us/podcast/welcome-to-the-type-1-in-midlife-podcast-hope-filled/id1687168599?i=1000612387984 Pinterest: https://www.pinterest.com/bloodsugarboss/ Type 1 In Midlife FB Group: https://www.facebook.com/groups/type1inmidlife Honey Health Diabetes App: https://honeyhealth.app.link/99YDyG8QgFkZ Other Episodes You Might Like: Your Diabetes Risk: Youâre In Control | Midlife Women: https://www.flippingfifty.com/diabetes-risk/ Stress, Menopause, and Pre-Diabetes? Way Beyond Your Belly Fat: https://www.flippingfifty.com/pre-diabetes/ Your Glucose Levels in Menopause with the Glucose Goddess: https://www.flippingfifty.com/glucose-levels-in-menopause/ You Want to Balance Blood Sugar for Belly Fat Reduction: https://www.flippingfifty.com/balance-blood-sugar/ Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/myglucose Hot Not Bothered 10 Day Challenge: https://www.flippingfifty.com/hot-not-bothered-challenge-2023/ 5 Day Flip: https://www.flippingfifty.com/5day Membership: https://www.flippingfifty.com/cafe/ -
Improve Your Mitochondria
To improve your mitochondria requires you focus a little more than on just âexerciseâ or âanything is better than nothing.â
First, though, let's talk about why you want to. Now, if you want a deeper conversation, Iâve got a couple resources for you. There are prior Flipping 50 episodes Iâll link to and if you love to geek out and would love 2 hour long explanations you may want to listen to Peter Attia podcasts on the topic or Rhonda Patrick episodes. They both host longer shows that for the most part many of you express you donât have time (or patience) for but that are very deep dive.
Counter to some of the âbrosâ in science, I also donât agree with Zone 2 training being the best thing for women to improve mitochondria and VO2 max, at least without understanding it.
Practices for Optimal Mitochondrial Performance:
Regular physical activity
Base building, strength training, HIIT
Intermittent fasting or two meals a day
Times without eating
Reduce stress
Overall, stress has a negative impact on mitochondria production because itâs not an âessentialâ to keep you alive
Prioritize sleep
Sleep is regenerating at itâs best
Nutritional supplementation
Secret Weapons to Improve Your Mitochondria
Mitopure / Urolithin A - Results seen in about 2 months of supplementation 500 mg a day NAD or CoQ10 - support energy production again, But ignores the need to to clear out poor mitochondria for the inactive (take out the trash) â which is what Urolithin A does. Improves the quality and the quantity of mitochondria. Greater resistance to fatigue, then you walk and move more spontaneously during the day, total energy expenditure increases and blood sugar improves⊠It's a positive domino effect. C60 - longevity agent, educes inflammation from oxidation and free radical damage, degeneration of cartilage, boosts immunity, hair growth, libido, hormones function betterOther Episodes You Might Like:
Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/
The Importance of Mitochondria | Energy, Heath, and Longevity
https://www.flippingfifty.com/mitochondria/
The Most Unsuspecting Motivation Source | C60 30-Day Follow Up:
https://www.flippingfifty.com/motivation-source/
Resources:
Energy Bits: https://www.flippingfifty.com/energybits
C60: https://www.flippingfifty.com/c60
Mitopure: https://www.flippingfifty.com/mitopure
-
Rarely do we look at training for endurance or being an endurance athlete here. Today is different. This isnât a suggestion nor a recommendation. But it is a glass ceiling lift. Whatever you think is possible, is possible. There are few 78-year-olds training for 4-5 hours on a bike or spending hours a week in the pool and on their zero gravity treadmill... preparing for one of the most daunting events in triathlon. But todayâs guest is. My returning guest is a 78-year-old endurance athlete and sheâs here to share her next goal. If you walk away with one thing, I hope it is that itâs never too late, youâre not too old. And if you find yourself thinking, she shouldnât, you reconsider and do a self check about your own fear level instead.
My Guest:Dexter Yeats, age 78, but identified as 79 for Racing, as it is My Last Year in the Female 74-79 Age Group!
In the late 1970s, she began participating in triathlons. In her first race, she finished as the third female overall but was also dead last. There were few female racers back then, and no awards for women, so they received single red roses from a local grocery store. Her first Ironman was in Penticton, Canada, in 1993, where she won her age group (45-49) and qualified for KONA, finishing 10th in her age group. Life's demands limited her swimming and cycling, drawing her to Ultra Running. She ran a dozen 50-mile trail runs and attempted a few 100-mile runs, but her career as a Teamster truck driver restricted her training time, leading to some years without racing. After retiring in 2010, she moved near Coeur d'Alene, Idaho, and resumed racing at 66. She has since completed 15 more full Ironman races, totaling 16, with 10 age group wins and 5 Kona finishes. Despite a few DNFs, she remains undeterred. She has also competed in Ironman 70.3 races, qualifying for the World Championships in Australia, South Africa, and France. In 2018, she won as The World Champion in her age group (70-74) in South Africa. ASEA sponsors her, providing 'Fountain of Youth' products that help her stay healthy, recover and keep going.
Questions we answer in this episode:â How long have you been racing? 00:08:30 â Any plans to hang it up? 00:09:30 â What kind of goals do you have? 00:015:40 â Are you training by the numbers and testing or what does that look like ?00:08:20
â Do you get resistance from people who think this is too much or wonder if you should be doing this? 19:00
Thoughts about endurance training or being an endurance athlete in latter decades? Inspired? Or what are your reactions? Share them with us!
Connect with Dexter: https://newlifesg.redoxlivewell.com/athletes/dexter-yeats On Social: Facebook: https://www.facebook.com/dexteryeats/ Instagram: https://www.instagram.com/yeatsdexter/ Other Episodes You May Like: Previous with Dexter Yeats Ironman Dexter Yeats About Being 72, Unstoppable, and Unique: https://www.flippingfifty.com/ironman-dexter-yeats-72-unstoppable-unique/ My Fittest Year | My Ironman without Training: https://www.flippingfifty.com/my-fittest-year/ -
One Thing I Would Change After 40 Years Working with Women in Menopause
Working with women in menopause for 40 years, even before it dawned on me thatâs what I was doing, I know now what I wish Iâd have done differently.
Iâve never said this out loud quite like this, though Iâve hinted at it. The name Flipping 50 was taken very literally by 50% of those first hearing about it. I at first had to help some understand that 50 referred to the way we think about the second half, the way we prepare for it and look forward vs dread it. With knowledge that no two people âage anythingâ actually age the same, and that epigenetics or habits have more impact on aging than do our genetics, we can indeed flip 50 if we choose to. Our mission in delivery is to help women optimize their lives through optimizing the fitness they have before, during and after menopause.
Working with women in menopause, the biggest positive impact doesnât come with helping the 6000 women a day entering menopause, or the 1.1 billion in menopause by 2025. Maybe for a moment right now. In this episode I look back at all of it and some friends, some clients, some family members⊠everyone of whose name has been changed.
Questions I Answer in this Episode:
Why women donât want to pay attention [00:03:00] When body composition was first measured [00:24:00] When we first really addressed the importance of sleep [00:28:50] Why we didnât talk about sex and it could have helped [00:10:20] The effects of alcohol and weight, and bone patterns [00:09:20] What seems to matter most [00:15:40] Working with Women In Menopause Iâve LearnedâŠMindset/attitude/happiness/purpose ⊠an ultra positive effect even when lifestyle habits were mild to moderately present (no excess exercise commitment, just basics)
What Iâd Change:
Resistance training is a more central part of every womanâs workout from 30 on Resistance training relayed as the most important component of fitness in college Every university student be required to take a basic physical fitness course Monitoring muscle, body fat, strength and VO2 from age 30 on A baseline bone density scan Questions about digestion, elimination asked in intake sessions Increased awareness of skin and gut connection for women (and men) Increased awareness of mental health and diet connectionChallenge you:
Have a conversation with a young woman. Leave out the word âshould.â Ask if she wants support.
Resources:
Membership: https://www.flippingfifty.com/cafe 10-Day Challenge: https://www.flippingfifty.com/hnb-challengeOther Episodes You Might Like:
What They Donât Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/ Ageless Aging: Believe it or Not? https://www.flippingfifty.com/ageless-aging/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ -
If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode.
In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours⊠weight loss. More specifically weight loss in menopause. Itâs stubborn, youâre tired, nothing you used to do works any more.
In the 11th year of the podcast, having interviewed thousands of guests, Stuâs episode in last year was one of the MOST downloaded of all of 2023.
My Guest:Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping women over 40 put their body into The Thermogenic State so they burn fat 24/7⊠and lose weight like they did in their 20s. For the last 20 years, Stu has helped thousands of women take control of their body, lose weight faster and easier than ever before, and ditch the dieting cycle forever.
Questions We Answer in This Episode: What is your secret for menopause weight loss? [00:03:40] How did you figure this out - since nobody teaches this? [00:08:00] So how does this work? How does someone do it? [00:06:50] Letâs remind listeners what affects whether a person is burning fat or storing fat [00:06:00] How have you seen low-carb impact the body?[00:18:00] What's the biggest food mistake women make? [00:17:30] Connect with Stu: https://www.stuschaefer.com/flipping On Social: Instagram: https://www.instagram.com/stuschaefer Facebook: https://www.facebook.com/stu.schaefer.5/ Other Episodes You Might Like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Monitor your FAT and MUSCLE when Losing Weight: https://www.flippingfifty.com/smart-scales Resources: Free Masterclass: https://www.flippingfifty.com/stu - Näytä enemmän
