Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions

The Flipping 50 Show

#Fitness #Activeaging #Exercise #Nutrition #Weightloss #Debra Atkinson #Menopause #Hormones #Health and Well-Being

31:46

BE WARNED! This podcast will contain spoilers for Wednesday Season 2, episodes 1-4. Join host Caitlin Reilly each week as she takes you deep into the twisted world of Wednesday with an amazing group of guests! And producer Thing will be helping out to make sure everything goes to plan - well, mostly, anyway... In this episode: Jenna Ortega peels back the layers on the new tension between Wednesday and Enid. And that terrifying vision! Plus… Series showrunners Al Gough and Miles Millar reveal why they made Morticia Addams such a central character in this season, and what it means for Wednesday. Whether you’re a normie or an outcast, the Wednesday Season 2 Official Woecast will be the place for all things Nevermore! For more juicy details about Wednesday Season 2, head over to Tudum.com to get all of the latest updates. 1:15 Preparing for Season 2 3:25 Evolving Wednesday’s look for Season 2 4:12 Addams clan expands for Season 2 6:12 Joanna Lumley joining the cast 7:38 Wednesday and Enid's Friendship 9:00 Wednesday’s Vision 10:50 Jenna is a Producer 13:45 Al and Miles introduction 14:03 Wednesday takes down a Serial Killer 15:05 Intergenerational Relationships & the Addams Women 17:48 Catherine Zeta-Jones as Morticia in Season 2 20:48 Wednesday and Enid’s relationship 24:04 Steve Buscemi joining the cast 26:19 Wednesday’s popular! 27:45 Boy with the Clockwork Heart stop motion sequence…

about a year ago 39:56

MP3•Episode home

Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms.

My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working.

My Guest:

Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her symptoms increased, she was deeply saddened and angered by the hopeless messaging around here that aging is a curse.

Laura researched, overhauled her diet and healed many of her symptoms through nutrition. She knew she needed sleep to take her healing further and discovered Blue Sky CBD through the Flipping 50 podcast. She combined Blue Sky CBD with the sleep strategies to restore her sleep and live her days well.

Questions We Answer in This Episode:

[00:16:49] What have you used in the Blue Sky product line? How did it help?
[00:19:09] Curious about how you chose the CBD products to match symptoms?
[00:21:04] How soon did you see results from using CBD?
[00:24:40] Solving sleep issues with CBD, did anything else happen as a result?

Blue Sky CBD Products Used

Sleep Gel
Bath Bombs
Topical Balms

Advice to women who can’t sleep

Clean up your diet.
Drink your water.
Eat your protein.
Try hot baths and morning light.
Get your circadian rhythm down.
Try Blue Sky CBD

What “Cleaning Up Your Diet” Means

Elimination diet: gluten, soy, dairy, peanuts, corn, sugar, eggs
Reintroduction process
Targeting 150g protein daily

Key Takeaways in Solving Sleep Issues

Sleep is foundational. Without it, everything else suffers, from memory to motivation.
CBD can be life-changing. Blue Sky CBD helped Laura improve sleep, manage stress, and support recovery.
You are not alone. Many midlife women are quietly struggling. Sharing stories in Flipping50 Insiders Facebook Group can help others feel seen and supported.
Information overload can be paralyzing. Go back to science.

Connect with Dr. Eric Dorninger, ND of Blue Sky CBD:

Get your Blue Sky CBD here for 20% off Link: https://www.flippingfifty.com/blueskycbd

Other Episodes You Might Like:

Previous Episode - Women's Wellness Adventure Travel After 50
Next Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know
More Like This - Is CBD the Answer? How Women Use CBD to Manage Menopause

Resources:

Short & Easy Exercise videos in this 5 Day Flip Challenge.
Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

933 episodes

Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions

The Flipping 50 Show

47 subscribers

published about a year ago

MP3•Episode home

Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms.

My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working.

My Guest:

Questions We Answer in This Episode:

[00:16:49] What have you used in the Blue Sky product line? How did it help?
[00:19:09] Curious about how you chose the CBD products to match symptoms?
[00:21:04] How soon did you see results from using CBD?
[00:24:40] Solving sleep issues with CBD, did anything else happen as a result?

Blue Sky CBD Products Used

Sleep Gel
Bath Bombs
Topical Balms

Advice to women who can’t sleep

Clean up your diet.
Drink your water.
Eat your protein.
Try hot baths and morning light.
Get your circadian rhythm down.
Try Blue Sky CBD

What “Cleaning Up Your Diet” Means

Elimination diet: gluten, soy, dairy, peanuts, corn, sugar, eggs
Reintroduction process
Targeting 150g protein daily

Key Takeaways in Solving Sleep Issues

Sleep is foundational. Without it, everything else suffers, from memory to motivation.
CBD can be life-changing. Blue Sky CBD helped Laura improve sleep, manage stress, and support recovery.
You are not alone. Many midlife women are quietly struggling. Sharing stories in Flipping50 Insiders Facebook Group can help others feel seen and supported.
Information overload can be paralyzing. Go back to science.

Connect with Dr. Eric Dorninger, ND of Blue Sky CBD:

Get your Blue Sky CBD here for 20% off Link: https://www.flippingfifty.com/blueskycbd

Other Episodes You Might Like:

Previous Episode - Women's Wellness Adventure Travel After 50
Next Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know
More Like This - Is CBD the Answer? How Women Use CBD to Manage Menopause

Resources:

Short & Easy Exercise videos in this 5 Day Flip Challenge.
Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

933 episodes

#Fitness #Activeaging #Exercise #Nutrition #Weightloss #Debra Atkinson #Menopause #Hormones #Health and Well-Being

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1
Retired Lawyer Shares How to Advocate for Yourself & Loved Ones 54:24

3 days ago54:24

54:24

From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices. My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments. Questions We Answer in This Episode: [00:06:13] What is your background and life experience? [00:08:52] What were your challenges and rewards of caring for aging loved ones? [00:18:55] What is your advocacy for aging loved ones? [00:39:00] Do you have any tips to redefine and reclaim life after loss? [00:35:04] Any other tips for midlife and older women about how to advocate for yourself? Practical Advice for Non-Lawyers: Steps for dealing with home or health issues: Make a record Take pictures/videos Get expert opinions Escalate reasonably You don’t need to “lawyer up” immediately—just document and ask respectfully. It’s important to ask questions, trust your gut, and speak up—especially when others can’t. Key Takeaways Being an advocate starts with asking questions. You don’t have to be a lawyer to advocate effectively. Documentation, curiosity, and assertiveness help. Even intelligent, experienced people can fall into denial. Advocacy requires persistence and compassion. End-of-life care should align with the patient’s values. Knowing and honoring their wishes is crucial. You have more power than you think—use it wisely. Especially with institutions like healthcare or builders. Support systems matter. Having another person to back your advocacy—like a nurse practitioner in the family—can amplify your voice. You Have More Power Than You Think — Advocate for Yourself Connect with Karen: Instagram - @earthdogs3 Questions and Consultation - mlsmulroy@icloud.com Other Episodes You Might Like: Previous Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies Next Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey More Like This - Workplace Menopause Rights: What Women (and Employers) Need to Know Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies 47:54

6 days ago47:54

47:54

Exposure to mold toxicity affects hormonal balance. You may not have been exposed to mold or you may not know that you’ve been exposed to mold. That mold doesn’t always look like asthma or you getting sick, but it may look like a simple symptom that might be mistaken for menopause. Stay tuned to this episode and learn what mold exposure can do, what it might feel like and why you might simply mistaken your menopause symptoms when they could be so much more! My Guest: Dr. Jaban Moore is a Doctor of Chiropractic located in Kansas City who works virtually with clients through functional medicine to assist them in overcoming chronic health conditions. He went from being an award-winning college athlete to not being able to get out of bed. He sought out countless doctors looking for answers, but doctors only gave him “band-aid” solutions. He was later diagnosed with Lyme disease. After overcoming this complex infection, he helped clients discover the causes of their symptoms. Dr. Moore specializes in Lyme disease, PANS/PANDAS, autism, parasitic infections, and environmental toxicities. Questions We Answer in This Episode: [00:13:44] How does mold toxicity specifically impact hormonal balance during menopause? [00:18:45] What are the common symptoms women might experience if mold toxicity is impacting their hormones? [00:22:46] How can women identify if mold exposure is a hidden factor in their menopausal symptoms? [00:30:53] What detox strategies do you recommend for safely eliminating mold toxins from the body? [00:37:08] Are there specific biohacking tools or supplements you like that can support hormones during this detox process? [00:40:03] How long does it typically take to see improvements once mold toxicity is addressed? Why Mold Toxicity Affects Hormonal Balance More Than You Think What Mold Exposure Can Do? Fungus that grows on walls, food, flooring, etc. Beauty products, Botox, and lifestyle toxins contribute to a decreased immune system. Disrupts mitochondria, elevates cortisol, blocks melatonin. May cause exercise intolerance due to “backpack of toxins”. Symptoms of Mold Toxicity Chronic fatigue, weight gain, anxiety, GI issues, hormone imbalances Can trigger inflammation, autoimmune responses Mold symptoms are often mistaken for menopause Dr. Moore’s Detox Roadmap Replenish nutrients (glutathione, potassium, sodium, B12) Open drainage (lymph, liver, bowels) Safe place - remove environmental toxins (air, food, water, hygiene products, dental and implants) Nervous system - address stress and trauma (therapy) Start detox using antimicrobials + binders (e.g., carboxy, pectasol) How long will it take? Mold detox alone: typically 3–4 months More complex cases: can take years Depends on sensitivity and co-infections Biohacking Tools That Work Infrared Sauna (160°F+) Red Light Therapy Lymphatic Drainage Castor Oil packs, dry brushing More advanced: Ozone Blood Filtering (EBOO), Pulsed Electromagnetic Field therapy (PEMF), Neural Therapy Most aren't required, but they speed up recovery Connect with Dr. Jaban: Website of Dr. Jaban Moore Facebook - Dr. Jaban Moore Facebook Group - True Healing Strategies with Dr. Jaban Instagram - Dr. Jaban Moore Instagram - @redefiningwellnesscenter_ Tiktok - @drjabanmoore_ Other Episodes You Might Like: Previous Episode - What Is Sarcopenia and How to Avoid Sarcopenia In Menopause Next Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones More Like This - How to Use Stress as a Tool for Hormone Balance Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Go to ewg.org to look up the water database for your local municipality…

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1
What Is Sarcopenia and How to Avoid Sarcopenia In Menopause 31:27

10 days ago31:27

31:27

What is sarcopenia and why is this such an important topic for every woman over 40? That is the topic of conversation today. What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone. Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass. Women have less overall body mass and muscle to begin with and more dramatic reductions in estrogen at menopause, than men experience loss of testosterone. The key stimulus for muscle protein synthesis, will suffer more from loss of strength and mass if they aren’t carefully offsetting it with planned and progressive resistance training. For women, estrogen protects muscle and bone. We need and use testosterone which is the most abundant hormone in the female body - but it’s the decline in estrogen that makes the difference in muscle preservation. What Contributes to Sarcopenia? Malnutrition. Combined with sarcopenia, it’s a predictor of all-cause mortality than sarcopenia alone. The United States is one of the most overfed and undernourished countries in the world. We’re not eating well enough to sustain health. Sarcopenia is 100% avoidable. How Do You Measure Sarcopenia? Strength Fat free mass and height Online calculators There are physical tests or measures that include grip strength or calf circumference. Women didn’t measure or track their skeletal muscle mass decades ago to know where it was at peak. It's harder to say how much mass or strength you’ve lost. The Surprising Statistics on What is Sarcopenia On average, muscle loss occurs 3-8% each decade starting at 30. That CAN accelerate during menopause transition. It isn’t associated with loss of estrogen driving skeletal muscle protein synthesis down. It’s the side effects of the decline of estrogen. Not sleeping. Struggle exercising as hard or as long Less support for your muscle from testosterone and growth hormone Have cortisol, ghrelin and leptin hormone dysregulation that interferes with muscle and fat. We do have the ability to regain lean muscle. It’s proven (and shared in prior episodes) that 85+ individuals can gain both mass and strength. Available Sarcopenia Assessments: SARC-F A simple questionnaire that is a good point of reference but an easy assessment if you’re active. How it works: Includes 5 components with scale scores range from 0 to 10: Strength: How much difﬁculty do you have in lifting and carrying 10 pounds? Assistance in walking: How much difﬁculty do you have walking across a room, whether you use aids or need help to do this? Rise from a chair: How much difﬁculty do you have transferring from a chair or bed, whether you use aids or need help to do this? Climb stairs: How much difﬁculty do you have climbing a ﬂight of 10 stairs? Falls: How many times have you fallen in the past year? Flipping 50 Fitness Scorecard Helps not only measure strength and muscle mass but to see how you rank according to others in your age group. Most important is progress, comparing you to you. Start where you are by benchmarking it and learn how to improve it. How is Sarcopenia Diagnosed? Fat-Free Mass Index: FFMI ≤ 15 kg/m2 Visit this URL to calculate (turn on metric to see result): https://ffmicalculator.org/ A strength test. What is Sarcopenia: The New Glossary Osteosarcopenia - low bone mass and low muscle mass Sarcobesity - low muscle mass and high fat mass Osteosarcobesity - low bone mass, low muscle mass and high fat mass Osteobesity - low bone mass and high fat mass The biggest risk of sarcopenia is falling due to instability and inability to “right” yourself when slips and falls occur. I promised we’d visit what’s possible so here that is: A 1.9-3.3% increase in global muscle mass in humans is associated with a 4.1% to 5.8% lower fat mass and reduced A1c and fasting glucose in studies lasting 2 weeks to 3 years. How to Avoid Sarcopenia? Resistance train 2x per week minimum, for some that’s maximum. Know your recovery needs. Consume high protein foods and micronutrient dense foods at each meal. Wouldn’t it be wonderful if in 30 or 40 years, “What is sarcopenia?” is a question like “What is scurvy or rickets?” now which is never heard of. That starts with us. References: Nutrients. 2023, PMID: 38201856 . Sports Medicine, 2025, PMID: 40576707 . Advances in Nutrition 2025, PMID: 40222723 . Scientific Reports, 2025, PMID: 39833326 . Front Med (Lausanne), 2025, PMID: 40636391 . Other Episodes You Might Like: Previous Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy Next Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies More Like This: 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Resources: Don’t know where to start? Book your Discovery Call with Debra . Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.…

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1
Stronger Muscles Longer Life: The Untold Value of this Accessible to All Anatomy 46:10

13 days ago46:10

46:10

It’s no secret in 2025 that stronger muscles lead to longer life. If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence. My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and business. He was raised in rural Illinois and lives in New York City. Questions We Answer in This Episode: [00:04:31] How did this become a topic of interest to you personally? [00:07:54] Let’s connect strength training to prevention and treatment of illnesses often associated - even accepted - with aging? [00:20:17] Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer’s or type 3 diabetes, can you explain for the listeners? [00:26:31] How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer's? [00:33:13] Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training? Why Strength Training? Strength training changes more than just your body—it's internal too. It’s not about looking stronger—it’s about being stronger. Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power. Stronger Muscles Longer Life At Any Age Strong Youth: Peak bone mass forms in youth—strength training in adolescence builds lifelong health. A 10% increase in bone mass reduces future fracture risk by more than 50%. Strong in Midlife: Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training. Weight training can treat and prevent nearly all chronic diseases. Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases: Type 2 Diabetes Heart Disease Osteoporosis Depression and Anxiety Insomnia Osteoarthritis Frailty Dementia & Alzheimer’s Blood Pressure and Cholesterol Fall Risk Periodization & Smart Strength Training: Periodization: Cycles of high effort, deloading, and rest. Women (especially Type A) tend to push too hard—leading to burnout or injury. Strength training should energize you, not exhaust you. Part of lifting heavy is lifting light. The goal: Live better, not just lift more. Ancient Greek Lesson: The Right Time to Train Greek word kairos = the “opportune moment” for action. Good training is about doing the right thing at the right time. Don't blindly follow a plan. Train for your body today. Connect with Michael: Michael’s Website Twitter - DuttonBooks Other Episodes You Might Like: Previous Episode - 5 Things I Would Do If I Were Tired All the Time More Like This - What’s Best Total Body or Split Routine in Menopause Resources: Tune in to the upcoming Flipping 50 Masterclass . Don’t know where to start? Book your Discovery Call with Debra .…

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1
5 Things I Would Do If I Were Tired All the Time in Menopause 36:15

17 days ago36:15

36:15

So many women say they’re tired all the time in menopause. Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.” Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If you exercise consistently and you’re tired all the time, something isn’t right. It may be about the exercise you’re doing, the fuel you’re consuming or absorbing, the way you’re handling the stressors on your plate, or a combination. There may be something more going on, but often when you have this “check engine” light going on, addressing some changes will help. This is the best place to start to address why you’re tired all the time in menopause. 1. Stop Exercising “As Usual” The mentality “This is the workout I always do. If I don’t, I will lose my fitness” makes it worse! Even though metabolism changes are documented, pushing exercise to the brink of exhaustion is not the first line of defense in fixing it. Science states, “The basal metabolism of the female body decreases significantly, which can mean a decrease in the basal metabolic rate (BMR) of up to 250–300 kcal per day.” This inspires a diet mentality that is of the eat less, exercise more, you’re not going to benefit from this. 2. Move And Eat In Small Snacks Small movements (exercise snacks) like walking 10 minutes 3 times a day, instead of a long walk, will be better for overall fatigue. This helps sustain blood sugar levels. If you are suffering from adrenal fatigue, you may have blood sugar dysregulation and you may not have an appetite in the morning. Eating in small snacks throughout the day can stabilize blood sugar levels too. Tired All the Time Isn’t “Normal” 3. Track Food To Check On Macro And Micro Nutrient Intake Cited in studies, key preventive nutrients in menopause are: Vitamin D Calcium Vitamin C B Vitamins Protein I would also add: Magnesium Omega-3 We need protein and micronutrients to gain lean muscle and strength. 4. Consider Lab Testing For Micronutrient Sufficiency and Cortisol Levels (saliva vs blood, dried or wet urine) Lab testing will tell if you are sufficient in levels of micronutrients. You can take a look at, are you in norms or are you optimal? 5. Support With Adaptogens To Help The Body Help Itself Maca, Ashwaghanda, and Rhodiola I found the most benefit personally from Maca. I felt better within a week just taking a morning dose. These are all steps you want to take whether you are or aren’t on HRT. If you’re progesterone is low and that’s interfering with sleep, it can make a big difference. These things just cover the basics and relate to your exercise and fitness routine. Additional steps you want to take: Check thyroid levels with a functional doctor. Get a stool test if your digestion isn’t what it should be. That will tell you the status of your good and bad gut bacteria and let you know how to feed with the right probiotics so you feed the good ones and starve the bad. Utilize a health coach who understands optimal levels vs norms of micronutrients. A doctor is necessary to help you interpret many things like thyroid and hormones as well as getting the right tests to begin with. Seek support from a functional doctor who can recommend specific tests that differ from your traditional physician and help you sort out any of these. References to Why You’re Feeling Tired All the Time in Menopause: PLoS One, 2024, PMID: 38421977 . Nutrients, 2023, PMID: 38201856 . Other Episodes You Might Like: Previous Episode - You’re Not Really Bloated! Next Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause More Like This - How to Make Progress without Tired All the Time Results Resources: Don’t know where to start? Book your Discovery Call with Debra . Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Balance hormones in menopause with Femmenessence® MacaPause® . Get your micronutrients tested with YourLabWork .…

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1
You’re Not Really Bloated! 42:26

20 days ago42:26

42:26

We’ve had it wrong! You’re not really bloated!! My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated. My Guest: Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to digestive and metabolic health optimization. Using a deeply individualized approach, she is dedicated to guiding patients towards a future where gut health and longevity are intricately entwined—and where vibrant health is not just a destination but a lifelong journey. Questions We Answer in This Episode: [00:06:57] What is the difference between bloating and distention? [00:20:10] Why stomach acid matters but also why it makes me nervous, as a practitioner? [00:14:44] What is the purpose of an elimination diet and when is it misused or misunderstood? [00:28:03] In terms of hormones, how important is gut health? [00:27:40] Chicken or Egg type of question: Do hormones changing influence gut health or does gut health changing influence hormones? [00:30:17] In terms of gut health and hormones, how important is protein? Bloating vs. Distention? Bloating is a sensation, often tied to hormonal changes, water retention, or constipation. Distension is visible abdominal swelling, often worsening throughout the day. What is Gut Health? Optimal functioning of your entire digestive system, which includes not just your intestines but your stomach acid, enzymes, gallbladder, and liver Fix Your Gut Health, Maybe You’re Not Really Bloated Stomach Acid: Essential to digestion. Without enough acid, food isn't properly broken down, which can lead to bloating, distension, and other digestive problems. Hormones: Hormonal changes during perimenopause and menopause can slow down digestion. Estrogen, progesterone, cortisol, and DHEA affect gut motility, inflammation, and the body’s ability to detoxify through the digestive tract Protein: With ongoing gut issues, trying to hit high protein goals can add stress to an already compromised digestive system. Timing is key — healing the gut first, then optimizing protein intake for metabolic and hormonal benefits. What is the Elimination Diet? Helps identify food sensitivities or reduce inflammation. Designed to be short-term and therapeutic — not permanent. Elimination diets are often misused. Done wrong, they lead to excessive restriction and fear of reintroduction. Connect with Shefaly: Website - Precision Gut Health Facebook - Precision Gut Health Instagram - @precisionguthealth TikTok - @precisionguthealth Other Episodes You Might Like: Previous Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Next Episode - 5 Things I Would Do If I Were Tired All the Time More Like This – Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? Resources: Join the Flipping50 Membership for evidence-based workout programs. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong .…

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5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 57:49

24 days ago57:49

57:49

If you are exercising but not losing weight or gaining muscle after 50, there are some easy and yet not-so-obvious reasons why. This is for all of you exercising but not getting results. Whether you or women you work with are interested in gaining muscle after 50, you may like this: How to Design Strength Programs that Work PRE, peri and post-menopause is a new workshop I'm offering complimentary to our members and existing Menopause Fitness Specialists. If you’re interested as a non-member, add your name here to the notifications list . 5 Reasons You May Struggle Losing Fat or Gaining Muscle After 50 Not Working To Muscular Fatigue Starting out: 5-6 reps to fatigue Experienced - 2 reps from reserve Workouts to gain muscle strength: Light - in between 6-30 reps Moderate - +/- 15 reps Heavy - 10 or fewer reps Too Little Recovery 3 things that have to recover: Muscle, Connective tissues, Adrenals Muscle 48 hours of recovery is not enough for a lot of people. As we age, we need more recovery time. If you take too little recovery time, you will feed more tired than better and not gain lean muscle mass. Connective tissues (ligaments & joints) Recovery may be slower and healing from an injury or a strain. Take time with warm ups and cool downs. Work on mobility around key joints like ankles, hips and shoulders regularly. Adrenals Prolonged elevated cortisol after a workout is problematic if already chronic elevation of cortisol exists. Estrogen regulates the HPA-axis (cortisol/adrenal signaling) function. Less estrogen reduces the ability to regulate stressors. Decreasing exercise, reducing inflammation and taxing of the adrenals, improving sleep, nutrition sufficiency, and identifying ways to reduce negative effects of cortisol with tools that work for you. More Reasons Why You're Not Gaining Muscle After 50 Too Few Calories Or Protein May limit muscle protein synthesis. If you’re in a caloric deficit: a moderate deficit (…

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What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint 46:04

27 days ago46:04

46:04

What do you do when your joints hurt? Do you think this is only temporary because I did too much of something? What can you do when joints hurt, or at least ache? Are you thinking or told about knee replacement? If this is you, this is your episode! My Guest: Dr. Joshua Schacter, DO, FAAOS, America’s Holistic Orthopedic Surgeon, is redefining joint care with a commitment to providing actual solutions for his patients. Spending a decade as the Chief of Orthopedic Surgery and Director of the Advanced Orthopedic Center of Excellence, he saw the need for non-invasive, innovative solutions that address the root causes of pain and dysfunction rather than masking symptoms. When his wife was diagnosed with the “breast cancer gene”, the Schacter’s became obsessed with wellness, health and how to accomplish true healing. Dr. Schacter dreamed of a more effective and patient-centered approach, the Pinnacle Method. Questions We Answer in This Episode: [00:05:25] How did your personal experience cause you to shift your focus from traditional orthopedic care to a more holistic and integrative approach? [00:21:18] What is orthobiologics? [00:20:20] How does The Pinnacle Method address not just the symptoms but the root causes of joint pain? How does the Pinnacle Method help patients achieve long-term wellness? [00:21:30] How do the treatments you offer support the natural healing process? [00:37:00] Can you define PRP? The efficacy and timeline, cost and success rate? [00:37:35] What do you find to be true today on surgery and non-surgical treatments? What evidence or success stories would you share to illustrate the effectiveness of the Pinnacle Method? [00:39:30] Your approach is optimizing overall health and longevity. How do you incorporate wellness and prevention into your care for patients? Know What You Can Do When Joints Hurt What is orthobiologics? Use of the body’s own healing capacity. Includes PRP (platelet-rich plasma), stem cells from fat or bone marrow, cord blood. What is PRP? Platelet-rich plasma: Draw blood → concentrate platelets → inject into affected joint Cost: $2,000–$6,000 per dose What is The Pinnacle Method? Combines PRP, functional medicine, and BHRT Addresses the whole patient, not just symptoms Key Takeaways Orthobiologics like PRP and stem cells are effective alternatives to surgery, especially when used early. Steroid injections can accelerate joint degeneration and should be used cautiously. The Pinnacle Method is a patient-centered approach combining regenerative orthopedics, functional medicine, and hormone therapy. Menopause-related hormonal changes significantly affect joint health, making hormone balance crucial. Connect with Dr. Joshua: Website - Pinnacle Sports Medicine Facebook - Dr. Joshua Schachter Instagram - @drjoshuaschacter Instagram - @pinnacleintegrativeorthopedics YouTube - @drknighthawk Other Episodes You Might Like: Previous Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss Next Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 More Like This - Do You Have a Dominant Side? Joint Pain Solutions I’m Using Right Now More Like This - A Trek Up Mt Kilimanjaro with 3 Artificial Joints at 70 Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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Extended Cardio and Low Protein Equal Short Term Weight Loss 35:44

4 weeks ago35:44

35:44

Short term weight loss sounds great BUT it’s not all fat – it’s muscle! Muscle will be much harder to regain as we age because of anabolic resistance.. Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life. 1. Muscle Mass Loss (Sarcopenia) Protein Deficiency Protein is essential for building and maintaining muscle tissue. Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries. Excessive Cardio Prolonged cardio can lead to a breakdown of muscle tissue for energy, particularly if glycogen stores are depleted. This can worsen age-related muscle loss and counteract maintaining strength and function. 2. Bone Health (Osteoporosis) Protein Deficiency Protein is needed for bone health and bone density. Inadequate protein intake, especially after menopause, increases the risk of osteoporosis and fractures. Osteoporosis Risks After menopause, risk of osteoporosis increases due to declining estrogen levels and can weaken bones prone to fracture. Sarcopenia and Osteoporosis Link Having both increases the risk of falls and fractures. Poor nutrition leads to sarcopenic obesity and increases the risk of osteoporosis. 3. Other Negative Effects Reduced Physical Function Since inadequate protein leads to muscle loss, this reduces strength, impaired balance, and decreased ability to perform daily activities. Slow-Healing Injuries Protein repairs tissues. Deficiency can slow wound healing and recovery from injuries. Weakened Immune Function Amino acids from protein build antibodies and maintain a healthy immune system. Low protein intake can lead to frequent illnesses and infections. Potential Cardiac Issues (Excessive Cardio) Associated with potential adverse cardiac effects, such as myocardial fibrosis and an increased risk of atrial fibrillation, in some individuals. Musculoskeletal Injuries (Excessive Cardio) Increases the risk of musculoskeletal issues like osteoarthritis and stress fractures. What Can You Do Instead of A Short Term Weight Loss Recommendations: Prioritize protein intake with 30 grams each meal. Balance cardio and strength training to build and maintain muscle mass. Listen to your body and avoid pushing yourself too hard or engaging in prolonged, strenuous exercise if it causes excessive fatigue or pain. References: Chucherd O, Vallibhakara O, Vallibhakara SA, Sophonsritsuk A, Chattrakulchai K, Anantaburarana M. Association of Sarcopenic Obesity and Osteoporosis in Postmenopausal Women: Risk Factors and Protective Effects of Hormonal Therapy and Nutritional Status. Arch Osteoporos. 2025 Jun 26;20(1):83. doi: 10.1007/s11657-025-01573-w. PMID: 40569474; PMCID: PMC12202630. Filip Vuletić, Berte Bøe, Considerations in the Aging Female Athlete, Operative Techniques in Sports Medicine, Volume 32, Issue 2, 2024, 151091, ISSN 1060-1872, https://doi.org/10.1016/j.otsm.2024.151091. Other Episodes You Might Like: Previous Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause Next Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint More Like This - Protein for Menopause Hormone Support Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.…

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Simple Ways to Know if You’re Following Protein Rules in Menopause 47:30

5 weeks ago47:30

47:30

The protein rules in menopause change. We’ve talked about protein before. But not like this. Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause. My Guest: Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine. Questions We Answer in This Episode: [00:03:19] Why do protein needs change as we age? [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it? [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite? [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein? [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus? Protein needs, especially in menopause, go up. As we age, the ability to make muscle gets harder. Protein Needs Calculation for ideal protein intake: body weight in kg * 1.5 (if you have your weight in lbs, divide by 2.2 to convert to kg) Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss) Now: 1.2 - 1.7 grams of protein per kg of body weight per day Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.) Let’s Dive Deep Into The Protein Rules in Menopause Muscle Mass Physical: Check if your body shape has changed, even if your weight stayed the same. Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed? Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic). If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue. Plant VS Animal Protein Have a well-balanced diet that includes plant-based protein. The addition of plant-based protein has additional health benefits which can improve our cardiovascular health. Does Protein Timing Matter Just hit your daily protein with consistency. If 30 grams of protein per meal is difficult, you need to add one more meal. If post-workout protein helps you hit your protein target, continue. Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.). Connect with Jordan: Instagram - @drjordannd Other Episodes You Might Like: Previous Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? Next Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss More Like This: Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From? Building Muscle During Menopause: A Protein and Exercise Review Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.…

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Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” 23:28

5 weeks ago23:28

23:28

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?” Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you. Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they’re being as inflammatory as the influencers they claim not to be. Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you’re not experiencing any of these. Why exercise is non-negotiable? Exercise is medicine. Muscle is medicine and an endocrine organ. Muscle is HRT if you allow it to be. Like any other medicine, the right dose and timing are crucial. How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines: 150 min moderate aerobic + 2 strength sessions weekly Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection This is not a generic podcast and you’re not a generic woman. So, let’s answer with the uniqueness you deserve. Whether you’re exercising too little or too much your body leaves both objective and subjective data. Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight. More Answers to Your Menopause Exercise Questions When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife. Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido. Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.) Measure waist girth Measure bone density through Dexa scan Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker) Between your objective and subjective measures, are you getting what you want? Not just immediate but long term? References: Cooper, D., Ward, K., Kavanagh, R. and O’Connor, S. (2023) ‘‘MenoWell’: A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland’, Physical Activity and Health , 7(1), p. 303–318. Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker . Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.…

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Essential Oils for Menopause Hormones | Essential How-to for Essential Oils 43:24

6 weeks ago43:24

43:24

In this episode of essential oils for menopause hormones, I asked all the questions you ask. The purpose? To find beyond exercise and food, what can you do with essential oils to support your symptoms or simply elevate your health. I ask about essential oils for menopause hormones – adrenal fatigue, sleep, libido, cravings and more. Don’t miss this one! My Guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain related challenges, including anxiety, insomnia, and autoimmunity. Questions We Answer in This Episode: [00:08:06] No one is a stranger to essential oils, but can we go back to their origins? [00:10:00] How can essential oils help a woman in menopause? [00:16:26] What works for adrenal fatigue? [00:19:33] What if sleep is a problem? [00:22:00] What if blood sugar and insulin resistance are? [00:23:07] What if cravings for sweets or caffeine are an issue? [00:28:16] How can oils help with fascia? [00:33:55] What if the energy to exercise seems to have left the building? [00:35:07] What if headaches or migraines are a problem? [00:37:08] What if the va va voom is nowhere to be found? [00:38:45] Where does a newbie start? [00:34:28] What are your favorites and why? [00:39:00] Some are for use topically… Do they all require dilution? Why Use Essential Oils? A powerful concentrated essence medicine, you only need a small amount. Calms, focuses and regulates moods. Targets nervous system, vagus nerve, and adrenal response. Supports cortisol balance, melatonin production, and more The Power of Essential Oils for Menopause Hormones The Power of Touch Skin is our largest organ, open to fat soluble remedies. Applying essential oils on a reflex point is powerful. The Power of Smell Smell has direct access to the part of your brain known as the amygdala. Signals the brain to process certain emotions, calm the nervous system (anxiety, depression, etc.) Uses: Adrenal Fatigue Indicators: exhaustion, needing caffeine, brain fog. Helps reset stress signals and regulate cortisol through the nervous system and hypothalamus. Topical application on the lower back in the morning or mid afternoon to give energy. Sleep Regulates the Circadian Rhythm by triggering the pineal gland to naturally release melatonin. Sleep issues: Bedtime - topical application on the top of the head, above the ears or back of the head. Waking up at 1am - smelling oils for pancreas, which releases the hormones to pull the blood sugar out of the bloodstream and into the cells. Waking up at 3am - topical application for liver and gallbladder to help sleep through the night. Cravings (sweets and caffeine) Use adrenal or circulation blends to beat afternoon crashes. Inhale or topical application on the lower back to boost alertness. Mobility Fascia health is hormone-responsive and affects posture and motion. Emotional stress can tighten fascia, impacting mobility. Applying on body part allows more range of motion Headache and Migraine Topical application on the temples and lymph node clusters (neck, base of skull, behind the ears and clavicles) to relieve pressure and move fluid. Libido Adrenal blends applied to the lower back help restore energy and hormonal balance. Parasympathetic blends send safety signals to the nervous system, reducing stress and allowing desire to return. Topical application around the belly button or inner thighs to promote circulation and stimulate libido. Key Takeaways on Essential Oils for Menopause Hormones Oils work quickly due to their ability to cross the blood-brain barrier and influence the nervous system. Topical and aromatic use of essential oils can support hormone health without relying on supplements or medications. Specific oils target specific problems: Adrenals → Energy, stress, blood sugar regulation Circadian → Sleep onset Pancreas → Night waking Liver/Gallbladder → 3 a.m. wakeups Circulation → Boost alertness & focus Hormonal changes affect fascia, posture, mobility, and emotional resilience. Left-nostril breathing with oils can calm anxiety by balancing brain hemispheres. Connect with Jodi: Get your Vibrant Blue Oils here: Parasympathetic State Toolkit Instagram - @vibrantblueoils Other Episodes You Might Like: Previous Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime Next Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right? More Like This - Best Essential Oils for Women, Stress, Sleep, and Hormones Resources: Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime 50:25

6 weeks ago50:25

50:25

In today’s episode, I share my personal experience with stem cell therapy—and the unexpected lessons that came from being forced to slow down. Whether you’re choosing a procedure like stem cell therapy or suddenly dealing with an injury or illness, time off from your normal routine isn’t just inconvenient — it’s a major mental and physical shift. But it doesn’t have to be a setback. In this episode, I unpack the power of reframing your downtime with three key focus areas: Mindset, Movement, and Meaningful redirection. Why I opted for Stem Cell Therapy Knee inflammation. As a medical exercise specialist and a strength & conditioning coach, if we have a knee issue, the first places to look are the hip mobility, glute strength and hamstring strength. I chose to do a stem cell therapy NOW before the degeneration of the tissues got worse. Nothing you do with soft tissue will help your hard tissue or bone structure regenerate. If there's an opportunity to regenerate, it occurs when you're healthiest, not when more damage is done. MINDSET Detaching identity from physically active and physically capable Dealing with “rest guilt” “You will regret doing too much. You won't regret doing less.” Flipping frustration into self-awareness What I did: travel to a baby shower Accept the pace change without resentment. MOVEMENT Moving smarter not harder. Do what I am able to do (core activation) and how I modified it with no pressure on the knees (e.g. stretching, swimming with a pool buoy, etc). “Some” movement matters more than “perfect” movement. It's better to be undertrained than overtrained. MEANINGFUL REDIRECTION (or Focus Shift) Using the extra time for non-physical growth (sleep, reading a book, collecting recipes, etc.) Business planning, learning, and creative projects. The power of journaling during healing. Making your mandatory time off count long-term. The Power of Pause - The Lesson Learned from My Stem Cell Therapy Other Episodes You Might Like: Previous Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know Next Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils More Like This - Better Strength and Metabolism in Midlife Through More Rest and Recovery Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.…

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1
Bladder Issues in Menopause - The Hidden Bacteria You Need to Know 47:00

7 weeks ago47:00

47:00

If bladder issues in menopause are keeping you from jumping for bone density or for jumping for joy. Or if laughing and sneezing or a need to consider hydration needs against access to a bathroom are real life and every day concerns you… we’ve got you today. Bladder issues in menopause don’t need to keep you from activities, and they may come with signs and symptoms that aren’t the obvious urgency, burning or leakage. The information here about testing beyond traditional options just might make you want to re-listen and share this one. My Guest: Dr Kelly McCann is a board certified internist and pediatrician specializing in functional, integrative and environmental medicine. She graduated Brown undergrad, Tulane Med School, fellowship in Integrative Medicine at the University of Arizona. Her medical practice, the Spring Center, is located in Southern California. She hosted virtual summits on MCAS and can be found on many podcasts, summits and @drkellymccann. Questions We Answer in This Episode: [00:09:09] What is a bacterial biofilm and how does that relate to bladder issues in women? [00:08:21] How do you know if you have a biofilm colonization? [00:13:26] Can you explain the testing technology and how it differs from a urinalysis and urine culture? [00:25:09] Other than UTIs and bladder issues, what might be some other signs that bacterial biofilms might be an issue? [00:26:55] Are there other things that we should understand about this? (often associated with hypercoagulability which can mean an increased risk for heart disease) [00:30:58] Are there other options before or instead of antibiotics? If you personally got results back suggesting you do have bacteria, would you go the route of herbs or antibiotics? [00:35:00] Cost of the test? And is it covered? Bacterial Biofilm as Bladder Issues in Menopause What is a Bacterial Biofilm? Mucus-like structures where bacteria live, can be found in the mouth, nose, GI tract, vagina, etc. These bacterial “homes” protect microbes from detection in standard lab tests. That means you can have symptoms, but your test results still show “normal.” What is Next Generation Sequencing? Gives a complete and accurate picture of what’s causing your symptoms, even when your urinalysis and cultures are ‘normal’. Procedure: Scans the DNA of everything present in your sample (e.g. urine). Matches it to a vast DNA library of known organisms. Identifies exactly which microbes are in your bladder, how many, and in what percentages. Recommends treatment options by checking the medical literature for which antibiotics are effective against each bacteria. MicroGenDX does this test. Signs You Might Have Biofilm Colonization: Chronic bladder symptoms (urgency, frequency, burning) without a confirmed UTI Recurrent UTIs that don’t resolve or keep returning “Normal” urine tests but ongoing discomfort Other unexplained inflammation-driven symptoms like fatigue, rashes, headaches, joint pain, and more. Relation to Heart Disease: Bacteria can travel from brushing your teeth and can end up in your coronary arteries and bladder. Biofilms can trigger clot formation for individuals who are genetically predisposed to forming clots or fibrin mesh. Systemic inflammation risk for individuals with low-level bacterial colonization that their body Connect with Kelly: Website - Dr. Kelly McCann Website - The Spring Center Facebook - Dr. Kelly McCann Instagram - @drkellymccann Other Episodes You Might Like: Previous Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions Next Episode - What Stem Cell Therapy Taught Me About Recovery, Mindset, and Reinventing Downtime More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40 Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions 39:56

7 weeks ago39:56

39:56

Solving sleep issues may have just gotten easier with today’s guest sharing her personal experience with CBD to help with Perimenopause Symptoms. My guest today is a Flipping 50 community member who listened to a podcast and decided herself to try CBD when nothing she had been doing was working. My Guest: Laura Scott is a former banker and corporate trainer who left the business world and dedicated her time raising her children. Over the past four years she cared for her parents as they rapidly declined at the same time perimenopause came knocking at her door. As her symptoms increased, she was deeply saddened and angered by the hopeless messaging around here that aging is a curse. Laura researched, overhauled her diet and healed many of her symptoms through nutrition. She knew she needed sleep to take her healing further and discovered Blue Sky CBD through the Flipping 50 podcast. She combined Blue Sky CBD with the sleep strategies to restore her sleep and live her days well. Questions We Answer in This Episode: [00:16:49] What have you used in the Blue Sky product line? How did it help? [00:19:09] Curious about how you chose the CBD products to match symptoms? [00:21:04] How soon did you see results from using CBD? [00:24:40] Solving sleep issues with CBD, did anything else happen as a result? Blue Sky CBD Products Used Sleep Gel Bath Bombs Topical Balms Advice to women who can’t sleep Clean up your diet. Drink your water. Eat your protein. Try hot baths and morning light. Get your circadian rhythm down. Try Blue Sky CBD What “Cleaning Up Your Diet” Means Elimination diet: gluten, soy, dairy, peanuts, corn, sugar, eggs Reintroduction process Targeting 150g protein daily Key Takeaways in Solving Sleep Issues Sleep is foundational. Without it, everything else suffers, from memory to motivation. CBD can be life-changing. Blue Sky CBD helped Laura improve sleep, manage stress, and support recovery. You are not alone. Many midlife women are quietly struggling. Sharing stories in Flipping50 Insiders Facebook Group can help others feel seen and supported. Information overload can be paralyzing. Go back to science. Connect with Dr. Eric Dorninger, ND of Blue Sky CBD: Get your Blue Sky CBD here for 20% off Link: https://www.flippingfifty.com/blueskycbd Other Episodes You Might Like: Previous Episode - Women's Wellness Adventure Travel After 50 Next Episode - Bladder Issues in Menopause - The Hidden Bacteria You Need to Know More Like This - Is CBD the Answer? How Women Use CBD to Manage Menopause Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.…

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Women's Wellness Adventure Travel After 50 38:42

8 weeks ago38:42

38:42

What do you get when you combine wellness with adventure travel? In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like. No matter which part of this first attracts you, you may feel inspired after this episode. My Guest: Stacey Funt, MD, NBHWC, is a physician, certified health coach, and founder of LH Adventure Travel, a company specializing in small-group wellness adventures for women worldwide. Drawing on her medical expertise and love of travel, Stacey curates immersive experiences in breathtaking natural settings and vibrant cultural landscapes. Inspired by the pillars of well-being—movement, nourishing whole foods, relaxation, and sisterhood—her journeys leave women feeling deeply connected, rejuvenated, and inspired. Questions We Answer in This Episode: [00:03:41] What inspired you, as a physician, to start a wellness adventure travel business at the age of 58? [00:09:22] How do you describe or what is your flavor of wellness adventure travel differ from traditional travel, and what benefits does it offer women in their 40s, 50s, and beyond? [00:12:34] Are you practicing medicine? Are the travels for consumers, practitioners or both? [00:13:29] Any memorable stories or transformation from one of your travel adventures? [00:16:14] What advice would you give a woman dreaming about a wellness adventure or retreat feeling? [00:21:59] What advice would you give a woman dreaming about a wellness adventure or retreat but feeling hesitant or unable to commit? [00:31:14] Talk about the need to take risks in this new business endeavor and any struggles you had with that. Thinking About Going On A Women's Wellness Adventure Travel After 50? LH Adventure Travel A week-long weekend adventure of women in 40s to 60s Based on lifestyle medicine with 6 basic tenets Comes with 4 itineraries: Movement (hiking, kayaking, biking, etc.) Healthy Eating Stress Management (spa, yoga, etc.) Community and Sisterhood (community circles with questions, get togethers, etc.) Why go on a Wellness Adventure Travel After 50? We won’t have these opportunities forever. Tap into your desire. Let it move you into a direction on how to live. “Tell me, what do you plan to do with your one, wild, precious life” - quote by Mary Oliver, shared by Stacey Funt Advice on taking risks There are no guarantees, there are no guidebooks, there are no set paths. It’s scary to take a risk, but do something different and tell everybody about it (starting a business). Starting a new business is not only a financial risk, but also an emotional risk. Connect with Stacey: Dr. Stacey’s Website - LH Adventure Travel Facebook - LH Adventure Travel Instagram - @lhadventuretravel Other Episodes You Might Like: Previous Episode - What’s Best Total Body or Split Routine in Menopause Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Traveling Alone After 50 Or With Friends? Safe vs Not Safe Resources: Join Flipping 50 Women's Retreats each designed to challenge and stretch you. Looking for a perfect location for hikes and outdoor yoga? Join the Flipping 50 Women’s Retreat at Moab in October! Join Flipping 50 Menopause Fitness Specialist ® to become a coach! Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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What’s Best Total Body or Split Routine in Menopause 26:00

8 weeks ago26:00

26:00

Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause. The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. How the study was done: Untrained males, no resistance training in the previous 6 months. Exercise consists of 16 sets per muscle group per week per both groups Total Body Routine Trained each muscle group 4 per week (MTThF) 4 sets each: bench press cable triceps pushdown shoulder press seated row biceps curl squat leg curl. Split Routine Session A Mondays & Thursdays 8 sets each: bench press inclined bench press cable triceps pushdown triceps kickback shoulder press front dumbbell raise. Session B Tuesdays & Fridays 8 sets each: seated row lat pulldown biceps curl hammer curl squat Leg curl. Study Conclusion Training Volume for Strength Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits. However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week. Ideal or excessive training volume can be unique to each individual. Time The biggest challenge for most humans is Time. Disrupted or irregular schedules (MTTHF) can happen. Rest & Recovery Ideally 1-2 minutes rest between sets. Recommended 48 hours minimum to recover between use of same muscle groups. Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC. A Quick Overview on Total Body or Split Routine in Menopause Total Body Workouts Pros: More flexible with schedule. Easier to fit in and stay consistent with—especially helpful if life gets unpredictable. Higher metabolic boost. One study showed 8x more metabolic benefit from total body training than split routines. Efficient muscle protein synthesis. S timulates multiple muscle groups at once, increasing post-exercise recovery benefits. Better for fat loss. However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results. Cons: Challenging to manage volume. Hard to include enough exercises for each muscle group within one session. Fatigue if overdone. Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire. Not always optimal for specialization. Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders). Split Routine: Pros: Allows for more focused volume per muscle group. Easier to do 2+ exercises per muscle group and more sets—important in post-menopause. Can be energizing per session. Training just the upper or lower body can feel lighter and more focused. Useful for variety and advanced training. Great for incorporating more complex splits and periodization. Cons: Harder to stay consistent. If you miss a day, it’s harder to make up and can throw off the weekly balance. Time-dependent. Requires more days per week and more planning—can be a challenge for busy midlife women. May lack full recovery. Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer. Not ideal if energy is low. During menopause, fatigue can make it harder to consistently do split routines. Total Volume if equal can both produce results in Total Body or Split Routine in Menopause Other Episodes You Might Like: Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo Next Episode - Women's Wellness Adventure Travel After 50 More Like This - Cortisol and Exercise in Menopause Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.…

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Autoimmune Disease in Menopause and Changing Treatment Status Quo 35:52

9 weeks ago35:52

35:52

Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic? In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling? Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope. My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an entrepreneur, health practitioner, researcher, financial analyst, digital health advisor and autoimmune patient and advocate. Since 2010, Dr. Feldman integrates digital tech, virtual-first care, and lifestyle interventions with conventional care to improve outcomes for autoimmune patients. She spent the past decade raising awareness of the underserved and growing autoimmune market opportunity for private investment. Her experience as an autoimmune patient have fueled Bonnie’s passion for prevention, earlier diagnosis and improved care for all autoimmune patients. Questions We Answer in This Episode: [00:04:50] Tell me about your own journey - why become a startup founder at an age (now 69) that most people are already in retirement? [00:09:16] What are autoimmune diseases? [00:13:18] What do people not understand about autoimmune disease? [00:18:21] Why do you say that autoimmune disease is a women's health crisis? [00:22:39] What is fundamentally wrong and needs to change in the way autoimmune patients are treated and diagnosed? What are doing to change this? [00:24:42] What is biologics? What are the negative side effects of biologics? [00:33:04] What is the legacy you hope to leave (for your 10 grandchildren)? Know if You May Have Autoimmune Disease in Menopause What is Autoimmune Disease? Old Definition When the immune system attacks itself. 100 different kinds e.g. multiple sclerosis, rheumatoid arthritis, psoriatic arthritis, all sort of colitis and Crohn's New Definition Now includes the inflammatory spectrum and autism spectrum Autoimmune Disease Is a Women’s Health Crisis 80% of autoimmune patients are women, around 40 million people Hormones influence during puberty, pregnancy, menopause Late-onset autoimmune diagnoses are on the rise. The biggest growth is in young adult women who are college age. Treatment for an Autoimmune Disease Patient Conventional Medicine The patient sees different kinds of specialized doctors that do not necessarily talk to each other (e.g. dermatologists, rheumatologists, etc.) Rheumission A Care Team is provided under one virtual roof with access to the patient digitally 24/7 if needed. This includes lifestyle medicine physician, an autoimmune psychologist, an autoimmune dietitian, an exercise program, and a care coordinator. Uses lifestyle medicine as the first lever of defense like diet, sleep, psychological, etc. Medicines are used in the lowest dose when needed. Connect with Dr. Bonnie: Dr. Sharon’s Website - Rheumission Facebook - rheumission Instagram - @rheumissionhlth YouTube - @rheumission Other Episodes You Might Like: Previous Episode - Supplements I Take in Menopause Next Episode - What’s Best Total Body or Split Routine in Menopause More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: GYROTONIC® Feldenkrais Gait Therapy Pelvic Floor Therapy Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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Why I Take These Supplements in Menopause 25:12

9 weeks ago25:12

25:12

If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesium Responsible for all the enzyme actions in your body Bone (requires it or will leach calcium from bone) Headaches / migraines Quality sleep Irregular bowel movement Unmotivated to move Types: Citrate - irregular bowel movement Glycinate - muscle cramps, headaches (in the morning) L-Threonate - cognitive function When: at night with dinner, split doses for Glycinate Dosage: sprays and baths 200-400 mg, depends on condition and stress (exercise, emotional, etc) Vitamin D3 Directly related to muscle, particularly fast twitch muscle & metabolism Dosage: 60-80 IU, depends on test results Omega 3 Fatty Acids Reduce inflammation Muscle (or reduced joint inflammation to eliminate obstacles for using muscle) Healthy joints Dosage: 1000 mg, combination of EPA and DHA 2-3 times per day if exercising or high stress Vitamin B-12 (or B complex) Thyroid function Stress depletes B12 Essential Amino Acids Maintain lean muscle mass (low protein intake when travelling) Dosage: capsule When: at night Creatine Muscle Brain Bone Dosage: 5 mg per day Types: Monohydrate - affordable and with more research Hydrochloride (HCL) - better absorption and faster recovery Why I Take These (Additional) Supplements in Menopause Digestive Enzymes 10-20% of the stomach acid at 70, we had at 20 Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten You might be low on Digestive Enzymes if you experience: Lack the enzymes to break down food. Lack of nutritious food we think we’ve eaten. Chronic stress (and standing, computer surfing, scrolling while eating) Betaine HCL Higher stress levels = difficulty breaking down proteins into absorbable nutrients 10-20% less stomach acid at 70 than at 20 You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating. Maca Root Energy and stamina without the crash Mental clarity and focus Hormonal balance Adrenal function for stress Perimenopause: improves fertility and menstrual regulation Menopause: reduce hot flashes and night sweats Other Episodes You Might Like: Previous Episode - Stress Isn’t All Bad? Use Stress to Thrive Next Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo More Like This - How Much Magnesium – The Missing Link to Total Health More Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to) Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Biohack your health with Body Health’s Perfect Amino Powder . Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging .…

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Stress Isn’t All Bad? Use Stress to Thrive 47:45

10 weeks ago47:45

47:45

No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has helped lead clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. Dr. Bergquist has contributed to over 200 news segments, including Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over six million times. Questions We Answer in This Episode: [00:07:51] How can new science challenge the traditional understanding of stress as harmful? [00:11:04] Why is stress important for our health? [00:12:55] How do stressors work to prevent or manage such conditions like common chronic diseases like heart disease, cancer, and diabetes? [00:15:43] Many people may feel overwhelmed by chronic stress. How can they begin incorporating mild to moderate "good" stress into their lives without feeling more burdened? [00:22:34] What are the five key stressors?. How should someone choose the right type and dosage of these stressors for their individual needs? [00:33:47] In your book, The Stress Paradox, you describe how hormetic stress can lower a person’s biological age. How does good stress play a role in this? The Surprising Science Behind Why Stress Isn’t All Bad The Stress Paradox was released March 25 2025. Find it anywhere books are sold. Your Body With Stress Our bodies are designed for brief intermittent stressors, followed by recovery. It's in recovery that we're reconfiguring our mind and body to handle future stress and better. What is “Good Stress”? Goldilocks Zone: Mild to moderate everyday stressors. You’re just a little bit outside your comfort zone but not overwhelmed. Over time, you are building adaptations that are making you more resilient. You learn how to recover from repeat stressors, and can increase your human potential 60% to 90%. Function of Cellular Stress Responses (The Four R’s) Resist oxidative and inflammatory damage Recycle damaged components through autophagy Recharge mitochondria Repair protein and DNA The Five Key Stressors Plant toxins Exercise Heat and cold exposure Circadian fasting Psychological challenges Connect with Dr. Sharon: Dr Sharon’s Website Facebook - The Good Stress Doctor Instagram - @thegoodstressdoctor X - @TheGoodStressDr TikTok - @thegoodstressdoctor Other Episodes You Might Like: Previous Episode - Save Your Knees and Shoulders Without Surgery Next Episode - Supplements I Take in Menopause More Like This - How to Use Stress as a Tool for Hormone Balance Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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Save Your Knees and Shoulders Without Surgery 48:26

10 weeks ago48:26

48:26

Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist physical therapist who helps people avoid unnecessary surgery while getting back to being healthy, active, and mobile. He coaches people online and has a clinic where people are treated in person. His contrarian treatment approaches are focused on addressing the root cause of problems like arthritis and tendon tears so that people have the most control over their health. Questions We Answer in This Episode: [00:10:58] What makes you different from other physical therapists? [00:14:12] Is it actually possible to heal osteoarthritis without surgery? [00:20:28] What is unique about how you help people with knee pain? [00:37:30] What about people with shoulder pain? What is Manual Physical Therapy? Hands-on body work to manipulate the soft tissues like your muscles, tendons, ligaments tend to be pretty good at moving the joints. Fixing the root problem of knee and shoulder pain issues through movement. Focused on fascia techniques and fascia related treatments. What Really Works to Save Your Knees and Shoulders? Knees What to work on? Glutes. If you have weakness in the glutes, that’s when the quads get over dominant. The Science: Quads have been overused causing knee arthritis or meniscus tear. What to do? Do your exercises primarily with your glutes. Your hamstrings and quads will still work – they just need to work secondary. Can you figure out how to make your glutes contract apart from your thigh muscles? It's more gaining mental control over your muscles. Stop walking. Turn on your glutes first. Shoulders What to work on? Upper traps (trapezius). If you have weak traps, there is more stress and tension holding the weight of the arm, shoulders and maybe chest.. The Science: Rotator Cuff tears are one of the biggest problems because of weak upper traps. What to do? Shrug every time you reach up to use your traps. This preserves your ball and socket joint. If you don’t shrug, the socket faces outwards and compresses tissues. Connect with Dr. David: Get the Manual Therapy for a 50% discount for a one-time purchase OR the first payment on membership Link: http://flippingfifty.com/manualtherapy Code: FLIPPING50 Instagram - @elpasomanualpt YouTube - @epmanualphysicaltherapy Other Episodes You Might Like: Previous Episode - Clean Eating, Fasting and Eating Disorders in Menopause Next Episode - Stress Isn’t All Bad? Use Stress to Thrive More Like This - Overdoing Exercise in Menopause: The Struggle to Scale Back Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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Clean Eating, Fasting and Eating Disorders in Menopause 38:43

11 weeks ago38:43

38:43

This episode may be for you even if you never identified with eating disorders in menopause or at any age. Eat clean? Read labels twice? Following “rules” about food yet find it backfiring on you? One could shift from wanting to “eat clean” to turning into orthorexia, influenced by social media, intermittent fasting and use of Smart Scales. Do you think you have an eating disorder in menopause, or maybe a loved one? Tune in to this episode! My Guest: Amy Goldsmith, RDN, LDN, is the founder of Kindred Nutrition & Kinetics, a private practice that provides evidence-based medical nutrition therapy in Sports Nutrition and Eating Disorders/Disordered Eating. With over 25 years of experience in Sports Nutrition and Eating Disorder expertise, Amy is an expert in understanding the human body's biochemistry and works collaboratively with each client's performance and clinical care team to help them reach their health and wellness goals. Questions We Answer in This Episode: [00:13:50] What is orthorexia? [00:07:26] Menopause brings hormonal swings, how often do you see menopausal patients experience an eating disorder for the first time? Or is it mostly women who have a history of disordered eating? [00:09:25] Does the overload of “wellness experts” in social media create confusion and fear of foods we need, particularly for women in midlife? How do you help them find the real truth about what to eat? [00:35:53] How easy is it to slip from “I just want to eat healthy” into orthorexia? What are the red flags when healthy eating turns into an unhealthy obsession? [00:19:07] Where do you begin working with someone who is ready so that it is non-threatening and non-judgmental? From Wellness to Obsession: Are You Facing Eating Disorders in Menopause? What is Orthorexia? Obsession with “clean” or restricted eating. Can also be the illusion of control and safety from disordered eating behaviors. Red flags: compulsive food thoughts, social withdrawal, avoidance. Average recovery time: 7 years but change begins with addressing small, meaningful issues. Things to look out for: Social Media Fuels body comparison, diet fads, and misinformed health behaviors. Intermittent Fasting Dangers of fasting: sarcopenia or muscle loss, disordered behavior. May be harmful, especially in active midlife women prioritizing muscle preservation. Smart Scale and Body Composition Fixation on scale weight despite fitness improvements like muscle gain and inch loss. Pro: tracking lean mass. Con: can trigger obsession or shame. Key Takeaways Eating issues in midlife are common – due to stress, hormones, and unresolved issues from earlier life. Orthorexia is an obsessive focus on healthy or clean eating that can be dangerous and restrictive. Early intervention is key – it only takes two weeks of obsession to begin disordered patterns. Not all RDs are the same – find one trained in eating disorders for effective help. Connect with Amy: Amy’s Website - Kindred Nutrition Facebook - Kindred Nutrition Instagram - @amygoldsmithrd Other Episodes You Might Like: Previous Episode - Cortisol and Exercise in Menopause Next Episode - Save Your Knees and Shoulders Without Surgery More Like This - How Emotional Eating Can Be the Hidden Reason for Weight Gain Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 .…

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Cortisol and Exercise in Menopause 1:14:51

11 weeks ago1:14:51

1:14:51

I’m going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it. What is Cortisol? Your body's primary stress hormone, but it’s also your energy hormone. Regulates metabolism, immune response, and stress. Mental and emotional response to stress. For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything. Cortisol Follows Your Circadian Rhythm Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar. Evening: Cortisol drops – when melatonin (your sleep hormone) takes over. Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping. HPA Axis Dysfunction (hypothalamus, pituitary, adrenal) Your body's stress thermostat — when it’s overworked, it breaks. Constant demand leads to adrenal insufficiency. HPA Axis dial things down to protect you and that’s when you hit a wall: You’re tired but wired. You can’t sleep or sleep all day. Your blood sugar is out of whack — hello cravings and midsection weight gain. Workouts leave you exhausted instead of energized. Work Out Doesn’t Work Anymore? Cortisol Chaos When your old workouts become stressors instead of solutions. Workouts add fuel to the fire. Solution: Cortisol-Conscious Movement The right exercise, at the right time, for the right reason. The Cortisol–Thyroid–Adrenal Triangle Cortisol: Regulates blood sugar and inflammation. Thyroid: Controls metabolism — but sensitive to cortisol imbalances. Adrenals: Produces cortisol — but burns out if they’re overstimulated. If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train. The Influence of Cortisol and Exercise in Menopause Cortisol During Perimenopause and Postmenopause Hormonal Fluctuations Decline in estrogen and progesterone affects cortisol regulation. Increased sensitivity to stress and potential for cortisol imbalance. Symptoms of Elevated Cortisol Weight gain, especially around the abdomen. Sleep disturbances and fatigue. Mood swings and anxiety Symptoms of Low Cortisol Fatigue - in spite of rest Low Blood Pressure, weakness Loss of Appetite Know When You Are On An Allostatic Load When you reach a tipping point, overloaded by chronic stress. Different kinds of stressors: Emotional Relationship Financial Work Home Hormonal Change Physical (diet & sleep) Exercise The Good News: Cortisol Isn’t Your Enemy Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast. The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system. Exercise and Cortisol Impact of Exercise on Cortisol Levels High-intensity workouts can spike cortisol levels. (it's natural!!) Chronic overtraining may lead to sustained high cortisol and adrenal fatigue . Timing Matters Morning workouts align with natural cortisol peaks. Evening high-intensity workouts may disrupt sleep and cortisol rhythm . Managing Cortisol Levels Lifestyle Strategies Prioritize sleep and stress management techniques. Incorporate relaxation practices like yoga and meditation, box breathing. Nutrition Tips Maintain stable blood sugar with balanced meals. Limit caffeine and alcohol intake Avoid strict keto or carnivore and include resistant starches Exercise Recommendations Focus on low-to-moderate intensity and short duration workouts. Include restorative activities and avoid overtraining. Supplement Recommendations B vitamins and magnesium are depleted by stress. Maca (Find Femminescense here ) is an adaptogen. Ashwagandha can also be helpful for some. Cortisol Manager (available online) contains some of the above. Solutions To Your Questions on Cortisol and Exercise in Menopause Q: Can I recover from adrenal issues on my own? A: Yes, but only if you actually slow down and stop pushing through it. Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them. Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention. Identifying how deep your HPA Axis dysfunction goes. Recovery is possible — but not if you keep acting like nothing’s wrong. Q: How long will it take to recover? A: That depends on how long you’ve been burned out… and whether you actually change your behavior. Mild adrenal fatigue: 4–6 weeks of rest + smart training + nutrition can turn things around. Moderate dysfunction: 3–6 months to really feel like yourself again. Severe HPA Axis dysfunction or adrenal insufficiency: 6–12 months of consistent changes, possibly with functional support. Reminder: The sooner you start, the faster you bounce back. Q: Will I lose this weight once I fix my cortisol issues? A: Most likely — yes. If cortisol is the reason for your stubborn midsection fat, fixing it is a prerequisite to fat loss. Cortisol dysregulation = insulin resistance, blood sugar swings, cravings, and metabolism slowdown. When cortisol normalizes, your thyroid, adrenals, and metabolism start cooperating again. But here's the kicker: you can’t “outwork” cortisol. You have to work with it. Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Clean Eating, Fasting and Eating Disorders in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms Resources: Book a Discovery Call with Debra to talk about your own menopause or becoming a coach. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong .…

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Midlife Women's Makeover: Radiate Confidence. Reclaim Your Power. 34:52

12 weeks ago34:52

34:52

How would you like a midlife women’s makeover? What do you need to look good in order to feel good? Discover how a midlife women’s makeover can boost your confidence — from the outside when you actually put on makeup. My Guest: With over 30 years in the beauty industry, Jennifer Kyser is passionate about helping women--especially in midlife, look and feel radiant. Known for her work in TV, print, fashion, and an occasional movie, she blends expert techniques with heart, empowering women to embrace their beauty, reclaim their power, and shine from the inside out. Questions We Answer in This Episode: [00:01:04] What inspired you to a successful career in beauty for over 30 years? [00:08:53] What are some of the most common struggles you see women facing in midlife? [00:05:42] How has your background in beauty shaped your approach to helping women feel confident from the inside out? [00:20:56] The title of your summit is “Radiating Confidence. Reclaiming Your Power.” What does it mean? What experience are you hoping attendees walk away with after participating? [00:25:17] What inspired you to create a virtual summit specifically for midlife women now? Make-Up’s Fashion to Function Make-up not only makes one beautiful, but also adds confidence, empowerment, and comfort. Confidence is the real glow-up. The goal is to feel radiant and empowered, not to look like someone else. With women over 50, less is more. Makeup for mature skin is about illumination, not coverage. Connect with Jennifer: The Midlife Women's Makeover Summit - Radiate Confidence, Reclaim Your Power, Feel Amazing with Jennifer Kyser Join the summit on the 27th of May 2025! Facebook - Jennifer Kyser Instagram - @JenniferKyserMakeupArtist Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Cortisol and Exercise in Menopause More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40 Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.…

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1
How to Bounce Back Boldly After You Blew Your Diet 42:47

12 weeks ago42:47

42:47

Where’s the next step after you blew your diet? If you've done that before you know, it’s a hard spot. Are you feeling frustrated after blowing your diet again? It's time to Bounce Back Boldly and stop the shame spiral! In this episode, we’ll uncover the science behind why we overeat and how you can regain control. Know the powerful strategies to turn things around. Let’s dive into how you can bounce back with confidence and ease—because it's never too late to Bounce Back Boldly! My Guest: Connie Bennett is a former sugar and carbs-addicted journalist and author of the bestselling books, Sugar Shock! and Beyond Sugar Shock. Her new book, I Blew My Diet! Now What?, was inspired when Connie frenetically overloaded on carb garbage (carbage). After hitting rock bottom and packed on 21 pounds, Connie put on her journalist hat and dove into the research to discover why people eat badly and what fast, easy, science-based tactics they can use to Bounce Back Boldly™ as she puts it. Connie is a certified health coach, life coach, and tapping practitioner, and founder of the Bounce Back Bootcamp. Questions We Answer in This Episode: [00:04:58] How did you get into helping people who overeat or ate badly? [00:11:43] What are the Big Four Binge Triggers? [00:16:50] What are three other reasons people overload on junk foods? [00:22:01] What surprised you the most while you were researching and writing the book, I Blew My Diet! Now What? [00:30:55] What is the What-the-Hell Attitude? [00:34:08] What is GoalPowerPlus? [00:27:03] What is the Hum-Hug-Rock Relief Process? After you blew your diet, there is a next step. And another and another. What Should You Do After You Blew Your Diet The Big 4 Binger Triggers: Heartbreak Bingeing – After losing a loved one. Relationship-based Bingeing – Includes divorce, bickering, or even contentment bingeing. Trauma-driven Bingeing – From past or recent trauma. Caregiving Bingeing – Resulting from caregiver stress. Know all 21 reasons why people blow their diets in Connie’s I Blew My Diet Book . What is the “What the Hell” Attitude?When you’re at that moment of temptation to binge eating. Techniques to Stop Binge Eating: EFT Tapping or Emotional Freedom Technique TappingGoing into the acupuncture points acknowledging the craving and going back to “I totally love, accept and approve myself.” Hug-Hum-Rock Relief TechniqueA technique designed to soothe and reduce urges in triggering moments, using hugging, humming and rocking. Goal Power Plus vs. Will Power If you run out of will power, find the moral strength and the desire to shift focus to your goals. Get in touch and tune in to your goals that will bring you through and get strength. Goals like feeling better, more energy, and joy become motivators. Connect with Connie: Connie’s I Blew My Diet Book Link: flippingfifty.com/blewmydietgifts Instagram - @conniebennettauthor X - @smarthabitsgirl Other Episodes You Might Like: Previous Episode - Exercise and Hot Flashes and Other Menopause Symptoms Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Detoxifying Your Body from the Damage of Diets in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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1
Exercise and Hot Flashes and Other Menopause Symptoms 40:15

12 weeks ago40:15

40:15

Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers. Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase. In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.” The Science A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS). More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women. An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline. What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes. Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience: Insomnia Poor mood, depression or anxiety Lack of motivation (serotonin receptors) A time crunch in midlife Comfort or emotional eating Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.” That would be true if you didn't change what it was you were doing. If your hormones have changed, we have to change the exercise. Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression. High Intensity - more impact on body composition and positive impact on hot flashes Moderate Intensity - decreased hot flash occurrence Exercise and Hot Flashes, Estrogen and Muscle Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool. If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work. If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks. Social Media The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing? The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes? But before I share that, I think we know this: Both are on a worthy mission… To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits To acknowledge menopause has historically impacted women’s health. What can you do with the information? Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits. Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause Train an army of Menopause Fitness Specialist® in every fitness club, health center, university and behind every online program. Become a Coach on Exercise and Hot Flashes for Women in Midlife If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering… We’ve never asked questions about pelvic floor health in intake forms in the fitness industry. We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results. We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later. Do you want to know how to create a comprehensive exercise prescription that supports, not worsens: Insomnia Pre-diabetes and insulin resistance Low libido Low bone mass Body and (specifically) belly fat Exercise Hot flashes/night sweats More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the Flipping50 Menopause Specialist® . This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers. The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years. Yet, few of those are making a profit, let alone a living. They’re building websites, apps, social media… they are failing. But you don’t have to. If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable. References on Exercise and Hot Flashes: Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308. Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316. Other Episodes You Might Like: Previous Episode - How and Why to Consider Meditation in Menopause Next Episode - How to Bounce Back Boldly After You Blew Your Diet More Like This - Caffeine, Hot Flashes, and Fat Burning During Menopause Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.…

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How and Why to Consider Meditation in Menopause 46:12

13 weeks ago46:12

46:12

Hearing about meditation every direction you turn? Meditation in menopause can be a simple, free, and almost effortless tool for supporting your nervous system. If your rest and digest part of life needs to flex and be able to squelch your fight or flight, aka your watch says RELAX REMINDER more than you’d like… this is your episode. My Guest: Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You and the host of the iTunes chart topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is not a one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves. Kelly is best known for her guided meditation, yoga nidra, and restorative yoga practices that she has been sharing since 2016 on her podcasts and books. Questions We Answer in This Episode: [00:15:49] How can meditation help support menopause and perimenopause? [00:14:46] Why should you start meditating at this age if you haven't before? [00:18:36] How can meditation help support your nervous system? What is Meditation? Meditation is strength and resistance training for the brain. Not a religious practice, but it’s up to you what your intention is and if you want to align it to what you believe in. Benefits of Meditation Reducing anxiety and depression Helps with sleep and brain fog Helps balance cortisol Helps aging of the brain Boosts focus and concentration Teaches you how to sit with what is happening in your life Eight minutes a day is enough to get the physical, mental, emotional benefits of meditation. Know Yourself and What You’re Yearning for Through Meditation in Menopause Connect with Kelly: Kelly’s website - Yoga For You Instagram - @yogaforyouonline Other Episodes You Might Like: Previous Episode - Protein for Menopause Hormone Support Next Episode - Exercise and Hot Flashes and Other Menopause Symptoms More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience More Like This - Strategies for Higher Revenue as a Fitness Professional Resources: Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 . Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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Protein for Menopause Hormone Support 49:50

13 weeks ago49:50

49:50

Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response. Insulin: Protein’s Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training. Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox. Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.” More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen. This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience. The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer. Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever Next Episode - How and Why to Consider Meditation in Menopause More Like This - Where Protein Recommendations for Women Come From? Resources: This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber , the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout. References: Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.…

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Can We Just Stop the Self Sabotage to Feel Your Best Ever 42:04

14 weeks ago42:04

42:04

If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's Empowerment Leader, and Certified Shadow Work® Coach, has supported thousands of women over the past 30 years to claim their birthright: the freedom to be and love themselves without apology. Junie is dedicated to guiding women in midlife on a transformative journey towards self-discovery and empowerment. Through heart-centered coaching, she helps her clients cultivate a deep sense of self-love and confidence. Questions We Answer in This Episode: [00:03:39] [00:07:05] Tell us your story… Is it true you were 200 pounds and cracked the code for successful weight loss and vibrant living? [00:14:16] Many women sabotage themselves. Why? [00:27:46] How can we break these painful patterns? [00:08:34] You speak of the shadow and healing the shadow, what and why is it important to do shadow work? The Real Root of Weight Struggles The cycle of dieting, deprivation, and rebound. Emotional eating in a dysfunctional marriage. You eat food to self-soothe. Shift from "food problem" to self-worth problem. What is Shadow Work? Personal growth model with special processes that shines a light on the 95% of the unconscious mind that's running in the background. Learn your worthiness, lovability, voice, value, and what matters. How to Really Stop the Self Sabotage and How to Shed It? What is Self-Sabotage? It's the monster under the bed. It’s something we've picked up along the way that’s something's wrong with us. It’s self-protection. Fear of change and the illusion of safety in discomfort. Subconscious patterns and limiting beliefs from childhood. Mind-Body Connection & Illness Healing the mind leads to healing the body. The power of releasing suppressed emotions. Small, safe steps — not dramatic overhauls — lead to lasting change. Key Takeaways Weight struggles are often rooted in emotional and psychological wounds, not just food habits. Shadow work helps uncover hidden parts of ourselves shaped by shame and unworthiness. Self-sabotage often stems from fear and a subconscious desire for safety. Our "risk manager" brain will create illness, injury, or limiting beliefs to avoid perceived danger. Healing starts with awareness and self-compassion, not self-blame. True transformation is possible at any age and can lead to finding love, purpose, and peace. Connect with Junie: Junie Moon’s Midlife Love Out Loud Facebook - Midlife Love Out Loud Facebook Group - Find Fabulous Love After 40 Instagram - @MidlifeLoveOutLoud YouTube - @MidlifeLoveOutLoud Podcast - Midlife Love Out Loud Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - More Like This - Why You Sabotage Your Weight Loss (and How to Fix It) Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny .…

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The 3 Tests You Should Do Before Considering BHRT 40:25

14 weeks ago40:25

40:25

If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award. She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal. Questions We Answer in This Episode: [00:07:54] What are natural ways to improve your hormones above 45? [00:14:27] What tests do you recommend to a woman considering hormones? [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one? [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT? [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it? [00:32:04] What can help cholesterol and blood sugar levels? #1 Longevity Hormone Panel Purpose: To get a baseline of all key hormone levels Includes: Morning cortisol (before 10am) DHEAS (hormone that makes cortisol) TSH (thyroid) Free T4 Autoimmune Reverse T4 (Hashimoto’s) Reverse T3 Estrogen, Progesteron, Testosterone Total Testosterone Free Testosterone Sex Binding Hormone Globulin ANA (antinuclear antibody or autoimmune antibody) ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune) CRP (C-reactive protein) Ferritin Genetics Vitamin B12 Vitamin D More Tests to Truly Know If You’re Ready Before Considering BHRT #2 Gut Test Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones #3 Toxin/Environmental Load Testing Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism Track Your Hormones Functional vs. Conventional medicine’s approach to lab results: Functional Medicine Focuses on what’s optimal, not just normal. Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range. No action is taken unless results are severely out of range. Connect with Shilpa: Website - Sayana Medical Instagram - @sayanamedical YouTube - @SayanaMedical Other Episodes You Might Like: Previous Episode - Smart Movement for Aging Better with Lara Heimann Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever More Like This - Restore Hormones to Factory Settings? More Science for bHRT More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra . Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.…

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Smart Movement for Aging Better with Lara Heimann 40:47

15 weeks ago40:47

40:47

If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better! My Guest: Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method®—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University. Questions We Answer in This Episode: [00:28:13] Why is moving well so important for aging? [00:30:28] What are common misconceptions people have about aging and exercise? [00:18:44] [00:31:10] What role does neuroplasticity play in aging? [00:21:28] How can people optimize longevity and vitality? Neuroplasticity & Movement Neuroplasticity is your brain's ability to grow and change Movement “rewires” the brain - you grow your brain from movement. Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty. Your Guide to Movement for Aging Better The Myth of ‘Aging = Body Decline’ Move more with age, not less. Joint mobility and strength are important as we age. Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs). If you look at people who live long and live well, the one common thing is they're active and stay active. If you're in the middle part of your life and you haven't been active, it's never too late. Pain & Movement Inefficient movement creates and sustains pain. Move in a smarter way but don’t stop moving. Key Takeaways Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity. Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age. Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training. Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns. Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle. Aging isn’t a reason to scale back, but a cue to level up. Connect with Lara: Try LYT Yoga : A physical therapy yoga to promote functional movement Link: https://flippingfifty.com/lytyoga Code: Movebetter What’s in it for you? Try it out for $5 for 5 weeks Instagram - @lara.heimann and @lytmethod Facebook - Lara Heimann and The LYT Yoga Method Other Episodes You Might Like: Next Episode - Is Your Liver Preventing Muscle Growth in Menopause? More Like This – Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises.…

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How to Have and Still Thrive with Autoimmunity in Menopause 37:51

15 weeks ago37:51

37:51

In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is an integrative rheumatologist who incorporates complementary medicine with traditional rheumatology. He is triple board-certified in Rheumatology, Internal Medicine and Lifestyle Medicine. He obtained his MD from Chicago Medical School and holds a Masters in Healthcare Administration and Biomedical sciences. He completed his internal medicine residency and rheumatology fellowship at Loma Linda University in Southern California. He is a graduate of the Andrew Weil Integrative Medicine Fellowship at the University of Arizona. In addition, he is certified in functional medicine through the Institute of Functional Medicine. He is able to understand his patient’s medical problems from a patient perspective. The foundation of his practice is to combine allopathic medicine with complementary medicine. He works with his patients to come up with a treatment plan that not only fights the disease but also is aligned with his patient’s goals. Questions We Answer in This Episode: [00:05:16] What is rheumatoid arthritis vs other types of arthritis? [00:16:00] How can people use integrative medicine to help with their autoimmunity? [00:18:21] Do people have to go on medications when they get diagnosed with a rheumatic disease? [00:26:01] Is there any connection whatsoever with post -exercise soreness and autoimmune response? [00:27:24] How will a plant-based diet sustain muscle? Don’t Let Autoimmunity in Menopause Hold You Back What are the different Arthritis Disease? Gout NOT an autoimmune arthritis and NOT wear and tear. It’s an arthritis that’s inflammatory that’s caused by uric acid deposition in the joints. Usually comes out as a single joint (e.g. big toe, knee) and get repeated over time. Rheumatoid Arthritis IS an autoimmune arthritis. Can attack multiple joints (e.g. fingers, toes, shoulders, elbows, knee) Usually come up with swelling, retinas, stiffness of the joints. Predominant in females Spondyloarthritis Overall arching term of different arthritis (e.g. psoriatic arthritis, Crohn’s disease, ulcerative colitis) Usually comes out in fingers, TMJ (temporomandibular joints), elbows, shoulders, knees, feet, ankles. What is the medication for autoimmune disease? Depends on the background, beliefs, and severity of the disease. Some may use medications, others may use alternative medicines, supplements and therapists. What is a Whole Food Plant Based Diet (WFPB)? Helped Dr. Micah with pain remission after 2 months Whole foods include beans, organic tofu, edamame, fruits and vegetables. No highly processed vegan protein, soy protein. Soy is included in WFPB Has phytonutrients Decreases breast cancers Use clean unprocessed soy (e.g. organic tofu, edamame) Does not include processed vegan meat Some people may be sensitive to soy. What are Inflammatory Foods? Ultra-processed foods (e.g. fast food, chips, cookies, cakes, ham, pepperoni). Food with high salt. WHO says that diet must be up to two grams of salt. Seed oils can be inflammatory when used for cooking. The 2 times in a woman life with more risk of getting autoimmune disease: After giving birth When they go into menopause Connect with Dr. Micah for the Summit: Join Dr. Micah’s FREE summit on May 12–18, 2025: The Rheumatoid Arthritis and Autoimmunity Symposium Facebook - MYAutoimmuneMD Instagram - @MYAutoimmuneMD Youtube - @MYAutoimmuneMD Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - Smart Movement for Aging Better with Lara Heimann More Like This - Prevent or Reverse Autoimmune Conditions Resources: Don’t know where to start? Book your Discovery Call with Debra .…

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Is Your Liver Preventing Muscle Growth in Menopause? 52:42

15 weeks ago52:42

52:42

To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most Innovative Supplement Company. Sara pioneers innovative solutions to support holistic well-being. She empowers others to achieve optimal health through supplements, DNA-based nutrition, and lifestyle changes. Questions We Answer in This Episode: [00:10:53] How is the liver related to muscle growth in menopause? [00:20:31] How can certain proteins help you reach fitness goals, while others may actually get in the way? [00:22:53] Why are essential amino acids crucial for supporting muscle building? [00:31:21] How can you take care of your liver to help with muscle gain and fat loss? [00:40:20] What are the side effects of GLP-1? [00:42:50] What are safe alternatives to ozempic? Liver Health's Role in Menopausal Muscle Growth Roles: detox, bile production, hormone regulation, protein metabolism. Chemicals and toxins overload the liver, impairing fat and protein processing. Protein Intake Challenges & Solutions Protein intake alone isn’t enough without liver support. Women need more protein with age, not less - 1g protein per pound of body weight. Wild animal protein, like bison and venison, are most nutrient dense. Warning against mold and hidden toxins in common protein powders. Essential Amino Acid Supplements Key ingredients: HMB, Synactive, OKG, TMG - aimed at absorption and recovery Benefits: prevent muscle breakdown, enhance gut health, better protein absorption. Key Takeaways for Muscle Growth in Menopause: Liver function is foundational for hormone balance, energy, and muscle development during and after menopause. Most women are under-consuming quality protein and not absorbing it effectively due to liver or gut issues. Supplements can be powerful, but they must be clean, effective, and well-formulated—many aren't. Shift your mindset: It's not about shrinking your body but about strengthening it with muscle. Bloat, brain fog, fatigue, and poor recovery may all link back to impaired liver detox and insufficient amino acids. Whole, wild animal proteins are superior due to nutrient density and bioavailability. Connect with Sara: Get your Accelerated Health Products - Liver Care & Aminos here! Facebook - Accelerated Health Products Instagram - @acceleratedhealthproducts Other Episodes You Might Like: To Detox and If So How to Detox: Midlife Woman to Midlife Woman Where Protein Recommendations for Women Come From? Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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Breast Implants and No-Cut Facelifts - the Surgeon with Answers 48:26

16 weeks ago48:26

48:26

Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is AMERICA’S BREAST IMPLANT ILLNESS EXPERT™ with over 25 years of experience as a plastic surgeon and more than 16 years board-certified. He specializes in Breast Implant Illness (BII), explant surgery, and advanced cosmetic procedures like his signature “No-Cut” Facelift. He is also the creator of SHARP (Strategic Holistic Accelerated Recovery Program)—a protocol designed to reduce inflammation and support both pre- and post-surgical healing. Dr. Whitfield earned his medical degree from the University of Nevada, Las Vegas, followed by surgical training and a plastic surgery residency at Indiana University Medical Center, and a microsurgery fellowship in Nevada. He later taught at the Medical College of Wisconsin before moving to Austin in 2012. He began private practice in 2017. Questions We Answer in This Episode: [00:07:42] What is Breast Implant Illness (BII)? [00:08:01] What are the BII signs and symptoms? [00:08:43] Why does BII occur, and how common is it? [00:15:36] What to do if you suspect you have BII? What tests are available? Is there a holistic approach? [00:22:52] Is it covered by insurance? [00:22:36] How is BII treated? [00:30:11] What is the No-cut Facelift? What is Breast Implant Illness (BII)? Chronic inflammatory response to breast implants. Implants are foreign bodies which may cause ~29% chance of bacterial contamination, not mold. What are the Symptoms? Brain fog Fatigue and loss of motivation Gastrointestinal issues (e.g. bloating) Joint pain Hormonal imbalance Thyroid dysfunction What to Do If You Suspect BII? Educate yourself through long-form content and patient stories Consider testing for: Detox capabilities Hormonal panels Gut health and infections Look into explant surgery with comprehensive detox and recovery (e.g. SHARP protocol) The No-Cut Facelift Designed to lift and rejuvenate without surgery or visible scars The Procedure: Fiber optics for deep neck tightening FaceTite (radiofrequency tightening beneath the skin) Micro-coring: removes tiny pieces of skin to tighten surface without visible scars Benefits: Natural results with minimal scarring Boosts collagen production Customizable depending on the patient’s skin, hormones, and detox status Key Takeaways BII is real and often overlooked, frequently mistaken for menopause or autoimmune disorders. Chronic inflammation and bacterial contamination (not mold) are major culprits. A new biomarker test (oxylipin 10-HOME) could soon improve diagnosis. Personal genetics, lifestyle, and environmental exposure significantly influence risk. Explant surgery should be holistic, addressing toxins, hormones, and gut health before and after. No-Cut Facelift, a minimally invasive facial rejuvenation, is a safer, scar-free alternative to traditional facelifts, emphasizing natural results. Connect with Dr. Robert: Website of Dr. Robert Facebook - Dr. Robert Whitfield Instagram - @breastimplantillnessexpert YouTube - @breastimplantillnessexpert Podcast - Apple Podcasts - Explant Breast Surgery & Recovery Other Episodes You Might Like: Previous Episode - Is This Perimenopause or Something Else? More Like This - Younger for Life with America’s Holistic Plastic Surgeon® Resources: Short & Easy Exercise videos in this 5 Day Flip Challenge . Get the planner to track your menopause health habits with the 90 Day Planner: Tracking the Flip. Get ready to lift, tone, and turn heads with the The Ultimate Glute Challenge . Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0 .…

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Is This Perimenopause or Something Else? 55:25

16 weeks ago55:25

55:25

Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our workout routine? [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make? What’s Showing Up for Abby? Gaining 20 lbs slowly post-kids, despite a healthy lifestyle. Feeling frustrated when traditional diet and exercise weren’t effective anymore. Friends telling you might be “doing too much” in terms of fitness. 5 days/week strength training Seasonal long-distance running (up to 30K) Uses YouTube programs with fast-paced, minimal-rest formats Occasional yoga/mobility work Exercises to failure, prefers lifting heavy Time to Flip the Switch with Abby: Overtraining & Recovery Benefit from less frequent but heavier strength sessions Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls. Running & Cortisol Long runs + strength + possible fasting = cortisol overload. Midlife women are more vulnerable to stress and hormonal shifts. Lower estrogen increases cortisol response, impacting body composition. Sleep & Metabolism Sleep deprivation is linked to stubborn weight and reduced muscle recovery. Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep. Need more sleep to trigger growth hormone/testosterone release. Supplements Try specific forms (glycinate or L-threonate) and gradually increase the dose. Abby uses magnesium oil and a multivitamin with magnesium. Nutrition A little caloric deficit is okay, but eat enough. Not doing it too long creates stress. Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better. Key Takeaways to Know Is This Perimenopause? You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs. More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise. Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone. Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss. Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo. Smart scale stats are more telling than BMI: Body composition paints a clearer health picture. Personalized magnesium dosing: May improve sleep and aid recovery in midlife. Connect with Abby: Instagram - @abbysmarket Other Episodes You Might Like: Previous Episode - Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it) Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers More Like This – Weight Gain in Perimenopause and Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny…

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Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it) 39:02

17 weeks ago39:02

39:02

Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest: Dr. Nana Ama Quansah is a Root Cause Care Practitioner, Pharmacist, and Blood Sugar Optimization Expert dedicated to helping high-achievers reclaim their energy, focus, and health. As the founder of Ditch Diabetes Academy, she empowers individuals to stabilize blood sugar and put type 2 diabetes in remission without restrictive diets or overwhelm through her international online programs. With a Doctor of Pharmacy degree and experience spanning Fortune 500 healthcare companies, hospitals, and personalized coaching, Dr. Nana bridges the gap between conventional medicine and root-cause healing. She’s been featured on global podcasts and international TV, sharing insights on reversing blood sugar imbalances naturally. Questions We Answer in This Episode: [00:05:22] Why does blood sugar matter (even if you’re not diabetic)? [00:08:55] What are the hidden signs of blood sugar imbalance women should watch for? [00:12:42] What are some so-called 'healthy habits' that backfire and make blood sugar issues worse? [00:16:20] What’s going on under the surface? [00:21:49] Why do we need to go deeper with comprehensive functional testing? [00:26:39] What are the simple shifts for better blood sugar balance to help them now if they feel stuck. Unlocking the Blood Sugar Connection to Stubborn Belly Fat After 40 Blood sugar affects every system in the body—brain function, muscle energy, mood, and sleep. Daily spikes in blood sugar can cause fatigue, cravings, and brain fog—even in "healthy eaters." Common Hidden Signs of Blood Sugar Imbalance Afternoon energy crashes Cravings Brain fog Poor sleep Mood swings Hormonal shifts (especially around menopause or PCOS) These symptoms are the body’s “whispers” that something’s off. Healthy Habits That Might Be Hurting You Skipping meals or prolonged fasting can worsen hormonal imbalance. Drinking coffee without food increases cortisol and leads to crashes later. Low-carb diets can backfire by raising stress and depriving your gut of fiber-rich, insulin-balancing foods. Eliminating carbs without strategy = increased cravings, mood issues, and stalled fat loss. What Actually Helps Stabilize Blood Sugar Eat a protein-rich breakfast—especially before coffee. Focus on fiber-rich carbs like veggies, nuts, chia, and flax instead of slashing carbs. Don’t ignore stress and sleep—they’re as important as food. Aim for balance, not restriction. Key Takeaways: Blood sugar imbalance is common and sneaky—even in women without diabetes. Listening to your body is the first test—trust what it tells you. Insulin resistance is the doorway to metabolic issues—even if you're just in the “pre-diabetic” zone. Blood sugar dysfunction affects belly fat, energy, brain clarity, and long-term health. Connect with Dr. Nana: Join the Redefining Diabetes Summit on April 21-29th 2025. Register here: https://ditchdiabetesacademy.com/flipping50 Facebook - Ditch Diabetes Academy Instagram - @dr.nanapharmd YouTube - @dr.nanapharmd TikTok - @dr.nanapharmd Other Episodes You Might Like: Previous Episode - Whole Body Vibration for Women over 50 Next Episode - Is This Perimenopause or Something Else? More Like This - Walking Off Weight in Menopause | Controlling Blood Sugar Resources: Join the Flipping50 Membership for evidence-based workout programs. Don’t know where to start? Book your Discovery Call with Debra . Grab the FREE GUIDE to know the root causes of sugar cravings and Type 2 Diabetes with strategies to improve your health.…

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Whole Body Vibration for Menopause 40:15

17 weeks ago40:15

40:15

Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife. Questions We Answer in This Episode: [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness? [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance? [00:21:33] How does WBV build bone density and lower osteoporosis risk? [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement? [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV? [00:25:21] How does WBV support stress relief and enhance mental clarity? [00:13:47] What are simple ways to integrate WBV into daily routines efficiently? [00:29:52] How does WBV compare to traditional strength training? Can it complement it? [00:33:35] How has Power Plate been successfully paired with other wellness practices? Whole Body Vibration Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness. How Whole Body Vibration Works: Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress. Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density. Key Benefits of Whole Body Vibration for Menopause: Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis. Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues. Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results! Versatile for All Ages: From teens in sports to older adults wanting more strength and stability. "You’ve never needed intensity in exercise more in your life than now." Debra Atkinson, MS, CSCS Connect with Scott: Shake up your strength training, get your Power Plate here ! https://flippingfifty.com/powerplate CODE: Flipping50 Instagram - @pivotal_coaching YouTube - @pivotalcoaching5715 Other Episodes You Might Like: Previous Episode - More Simple Strategies for Effective Short Workouts in Menopause Next Episode - Is This Perimenopause or Something Else? More Like This - Joy of Movement: Finding the Lost Art of Exercise After 50 More Like This - Why Creativity Matters More in Midlife Movement Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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More Simple Strategies for Effective Short Workouts in Menopause 30:38

17 weeks ago30:38

30:38

Here are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time? Well, what if I could give you arm work that works… without the extra 20 minutes? In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause. If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!! Triceps Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable. Biceps I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example. Shoulders Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise. Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently. Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it. Get Stronger, Leaner, Better Effective Short Workouts in Menopause! Other Episodes You Might Like: Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why) Next Episode - Whole Body Vibration for Menopause More Like This - 3 Short Strength Training Session Strategies for Women in Menopause Resources: Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.…

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What’s Better Running or Walking for Midlife Fat Loss (and why) 42:58

18 weeks ago42:58

42:58

Is walking the new running for midlife fat loss? Learn the benefits and why walking for midlife fat loss works so well. I’ve shared - and will link to - two episodes recently linking the benefits of walking to both my personal experience and science-based results from walking. See other episodes you might like below! An elite athlete joins us today to share his thoughts on walking for midlife fat loss. My Guest: Brad Kearns, Mark Sisson’s co-author on The Keto Reset Diet, boasts a diverse athletic career as a US national champion triathlete and Guinness World Record speed golfer. His B.rad podcast is a top-ranked Apple Podcasts favorite in the Fitness category, showcasing his dedication to fitness and health innovation. Longevity Mindset Why Brad is determined to live to 100+ and how you can, too. Stay Young at Heart: Brad shares why surrounding yourself with younger, vibrant friends keeps your spirit (and body) youthful. Live Long, Drop Dead: Embrace the idea of living vibrantly until the very end—no long declines, just a sharp drop when it’s time. Compress Morbidity: Aim to delay the onset of age-related issues for as long as possible—live fully, then go quickly and peacefully. Set Big Goals: Whether it's mastering a new sport or planning to hike the Appalachian Trail (but maybe not camping, as Deb jokes!), staying future-focused boosts longevity. Plan for 100+: Brad isn’t just aiming for 100 years—he’s got a game plan for reaching 110 and beyond! Fat-Burning Wisdom Fat Max Heart Rate: Keep exercise at a comfortable pace to maximize fat burning. Walking vs. Running: Walking is kinder on your body and great for fat loss — no guilt if you’re not a runner! High-Intensity Training: Short bursts of intense effort with plenty of rest boost metabolism for days. Key Takeaways for Walking for Midlife Fat Loss Ditch the “Shoulds”: You don’t have to run or do hardcore workouts to be fit. The Power of Walking: It’s not “just walking”—it’s a metabolic and mental game-changer. Micro Workouts: Little movements throughout the day add up—think squats while waiting for coffee! Longevity Strategy: The goal isn’t just to live longer but to thrive with energy and strength. Questions We Answer in This Episode: Do you focus on female science, female clients or a mixture of both? What does a typical day look like for you? Is running or walking better for fitness? How does rephrasing to “Which is better for fatness, running or walking?” change the perspective? How can we empower listeners to know when running is okay and when it’s too stressful? Explain how walking helps women lose fat more effectively than running, especially given the focus on calorie burn over hormonal balance. How many steps a day should someone aim for? Or is there a better question to ask? Connect with Brad: Click here to pre-order Born to Walk Visit www.BorntoWalkbook.com with discounts and bonuses for ordering Facebook - Brad Kearns Jump High Instagram - @bradkearns1 YouTube - @brad.kearns Other Episodes You Might Like: Previous Episode - 3 Short Strength Training Session Strategies for Women in Menopause Next Episode - More Simple Strategies for Effective Short Workouts in Menopause More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge . Don’t know where to start? Book your Discovery Call with Debra .…

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3 Short Strength Training Session Strategies for Women in Menopause 31:43

18 weeks ago31:43

31:43

Want to do a short strength training session but not compromise on your results? Coming right up! These tips are not something I would do every session. But something effective for those infrequent sessions when you feel you just don’t have the time but your muscles (or body composition) is crying out for the workout. In a follow up episode I’ll share how I organize workouts to get an efficient and effective volume of work done with both less mental stress and less time. Consistency is the key to better fitness. It is a challenge for women in midlife so some of the options you’ll find here are focused on time saving ways to make a workout effective without a huge investment in time. That said, a certain amount of volume is really key for older women to get the stimulus that muscle needs for the Muscle Protein Synthesis that boosts muscle strength and mass. Tempo Training Myo Reps or Cluster Sets Monster Sets Short Strength Training Session #1: Tempo Training Tempo Training changes the traditional 2-3 second lift and 4-second lower (an average of 6 seconds per repetition) by adding up to 4 unique variations: The Lift The Pause at end range The Lower The Pause at the end of the lift, but the weight is still kept at tension By changing these any number of ways the Time Under Tension (TUT) during the exercise changes significantly. For instance, lengthening the time in the eccentric contraction can result in a significant increase in difficulty. Who Benefits: Very effective for those who are limited in ability to go heavy but want to reach muscular fatigue or within 2 Reps in Reserve (RIR). Great way to slow down and check whether you’ve just gotten in a hurry to do reps and aren’t even really optimizing muscle but instead using momentum. More Effective Short Strength Training Sessions for Women in Midlife Short Strength Training Session #2: Myo Reps Myo Reps, or Cluster Reps, is essentially just one large set broken into micro sets. IDEAfit, a magazine for fitness professionals, highlighted how volume is important to women’s results especially as we age. However, one major issue is time constraints, or adding more days. Recently, I heard podcast episodes by 20s-30s with different hormones than midlife women. They often suggest 3-4 times split routine training. Two issues: Lack Of Recovery Time. It’s not just your muscles that need rest. We need our endocrine system (adrenals, cortisol, all of it) to recover. Lack Of Stimulus. 15-minute workouts are not enough for bone and muscle stimulus for post-menopause. These “workout snacks” won’t deliver the body composition or bone benefit. If you’re new to weights or starting out, starting somewhere is better than nothing. But if your hope is to improve longevity with 15-minute workouts, I think it’s simply wrong information. Short Strength Training Session #3: Monster Sets Monster Sets, or Drop Sets, is an efficient way to do all sets in one big set. Similar to Myo Reps but longer, fuller sets before reducing weight. How It Works: Warm up. Start with your heaviest weight and aim for 15 reps to fatigue. Immediately reduce the weight and do another 15 reps. Repeat this process for at least 4 sets of 15 reps. If you’ve reached fatigue in 15 repetitions, by the end of 4 consecutive sets, you should feel very accomplished. Other Episodes You Might Like: Previous Episode - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause Next Episode - What’s Better Running or Walking for Midlife Fat Loss More Like This - Effective Fat Loss for Women After 50: Strategies That Work More Like This - I Asked Chat Gpt for 3 Menopause Strength Workouts – Here’s What I Got Resources: Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.…

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Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause 39:09

19 weeks ago39:09

39:09

Reduced estrogen impacts midlife injuries, but could your thoughts be keeping you fat, tired, or injured in menopause? Discover how 75% of recycled, negative thoughts shape your patterns and beliefs. My Guest: Riana Malia is a transformation coach trained in Evolved Neurolinguistic Programming (ENLP), Quantum Time Release (QTR), and Advanced Trauma-Aware Coaching. With over 20 years of experience, she helps ambitious women live confidently, heal trauma, and overcome emotional blocks. Through her Quantum Pattern Protocol, Riana guides women to achieve personal and professional goals with a balanced, step-by-step approach. As co-founder of the Collective Co. Institute, she creates transformative learning experiences through holistic healing and spiritual growth. Featured in The Mamahood blog, Brilliant Magazine: Women of Influence, and podcasts like Is Manifesting Bullshit? and InspiHER’d, Riana has empowered hundreds to find love, create pivots, and live their best lives. The Power of ForgivenessLetting go not for others, but for your own peace—no more dragging around that emotional ball and chain! Understanding NLP (Neurolinguistic Programming): What is NLP? It’s a method that examines the link between our thoughts (neuro), our words (linguistic), and our behaviors (programming). It helps reframe negative thoughts, improve communication, and shift behaviors. Evolved NLP: Takes traditional NLP further by adding energy work and intuitive practices. It’s not just about changing thought patterns but also about transforming deep-seated emotions and traumas. Quantum Healing Techniques: Riana used these advanced methods to rewire her brain, releasing old pain and building new, positive thought patterns.This approach helped her turn trauma into personal growth. Key Takeaways for in Being Injured in Menopause: Emotional Baggage: How unresolved childhood beliefs can keep you stuck in old patterns—like feeling you always have to work harder to prove yourself. The “Away vs. Toward” Exercise: A practical tool to shift focus from what you don’t want (belly fat, exhaustion, negativity) to what you do want (vitality, joy, and self-love). Self-Compassion: Why forgiving yourself is just as important as forgiving others. Questions We Answer in This Episode: [00:24:18] What common patterns do clients struggle to break, and what’s the first step to identifying them? [00:27:36] Why do 75% of repetitive thoughts tend to be negative, and how can we start shifting that? [00:28:32] How do our beliefs about ourselves shape how we navigate relationships and situations? [00:29:53] What simple, actionable steps can listeners take today to create more positive beliefs? Connect with Riana: Riana’s Website Instagram - @rianamalia.official Facebook - Riana Malia Other Episodes You Might Like: Previous Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge .…

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4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them) 30:52

19 weeks ago30:52

30:52

You’re doing it all but could there be hidden mistakes hijacking your menopause fitness. Increasing protein, lifting weights, doing high intensity… How can you be this active but not working? Disclaimer: This could trigger you. The mistakes hijacking your menopause fitness you could be doing on purpose because you were told once this is what you SHOULD DO. This episode is for all women, and for you. So let’s unpack these mistakes hijacking your menopause fitness. Before anything.. Measure. If you aren’t measuring your body composition - skeletal muscle mass vs. body fat—you won’t truly know what’s working. I’ll link to the 4 Smart scales in my store. You can get a Dexa or go to a gym. #1 Not Consuming Enough Fuel Women are not the same as men on carbohydrate needs. We get little, we disrupt hormones. You are influenced by cortisol, insulin, thyroid, testosterone, growth hormone and the endocrine. How much fuel do you need? Endocrine dysfunction - ~30-35 calories per kg of FFM in women; but around 15 calories per kg FFM in men. Fat Free Mass (FFM) - say you’re 130kg and you have 25% body fat. You need 2923 kcals to keep your body functioning well. Fueling Your Workouts: Cardio: 30g carbs and 15g protein before Strength: 15g protein before + 30-45g protein after (higher in and after menopause) Thyroid & Carbohydrates Low carb diets (under 100g) - pivotal point for lower thyroid function. Serotonin - produced in the gut, declines with low carb diets. Low-carb diets - don’t lead to better weight loss long-term, they cause water loss. What Happens When You’re Under-Fueled?Low Energy Availability from brain (hypothalamus) to body… Hypothalamus signals HPA axis dysfunction Adrenals releases cortisol Thyroid slows metabolism Body conserves energy and breaks down muscle instead of fat for fuel When You Fast, try one of these: High intensity intervals Lift heavy weights High intensity boot camp class Reduce carbs, maintain a keto-like diet while increasing your walks Know the Sneaky Mistakes Hijacking Your Menopause Fitness #2 Never REALLY Recovering From Hard Intervals or Hard Workouts Some bootcamps and spin classes are rapid, high-intensity intervals without adequate recovery. Your cortisol levels during this session accumulate. It feels like you crushed it, but here’s the truth: if you’re not giving yourself real recovery, you’re not hitting your peak. When you skip the full recovery, you’re not building the strength and power that protect against sarcopenia (muscle loss). Try these: Warm-up A: Run up a steep hill for 40 seconds Mark that point on the hill Slowly go back down Fully recover, with your nasal breathing. Repeat until you don’t make it to the same spot on the hill Warm-up B: Run up a steep hill for 40 seconds Mark that point on the hill Quickly make your way down Cool down within 60 seconds Immediately run up again Repeat until you don’t make it to the same spot on the hill They both will feel hard, but only one gets you to your maximum capacity. The glycolytic fibers - fast twitch that sustain power fatigue quickly. Women have fewer of them than slow twitch and lose twice as fast as slow-twitch fibers. Fast-twitch fibers need power moves — like heavy lifting or box jumps — and plenty of recovery to reload and go again. You’re fooling yourself into thinking you’re getting in better shape. So test yourself… a simple protocol you can do at home. Try a full test battery you can easily do at home - I’ll provide access to it in the show notes as soon as it’s ready. Measure. Monitor your waist girth, your body fat percent and your skeletal muscle. Rate your energy, sleep, focus, digestion and elimination. Are you improving, worse or the same? When you’re exercising optimally these things also improve. It’s not just muscle mass and fat. Are these Mistakes Hijacking Your Menopause Fitness? #3 Relying on Caffeine, Bar Codes and Over Emphasis on Packaged Food By nature, your cortisol level is highest at about 8am. You’ve fasted overnight and if you’re not eating soon after waking, especially if you’re exercising as a female, your body has stressor on top of stressor: Punched your ticket in midlife (less estrogen, more cortisol) Caffeine (more cortisol) No fuel (more cortisol) Exercise (more cortisol) Fuel before intense exercise. Fuel again after, especially within the 24 hour period after resistance training or other HARD workouts the need for recovery persists, so it’s not just that single meal following activity. #4 Always High and Hard You have never needed high intensity more in your life than whatever age over 40 you are now. You also need full recovery … between intervals, strength training sets and sessions. Here’s the secret: Muscle gets stronger between sessions. The exercise is the stimulus. The recovery is where fitness happens – the release of hormones, the repair and supercompensation. Recovery time. Get AT LEAST 48 to 72 hours between hard use of the same muscle groups. Active Recovery. The low intensity movement between your hard sessions is absolutely important in increasing circulation, blood sugar stabilization, improving sleep and mood and overall fitness levels. Keep It Simple: Movement Time. Walking at the level below where cortisol negatively spikes so you can reduce or optimize it. Short & Intense. Spend small amounts of time in high intensity interval session - where you recover completely between sessions. All Major Muscle Groups. Spend 2-3 sessions a week hitting all major muscle groups or twice to total muscle fatigue. If you’re in post menopause, the volume of sets has to be greater compared to a perimenopause woman. Recover. Give yourself at least 48 hours.. 72 is often BEST. Resources: Flipping50 Membership Flipping50 Insiders Group Other Podcasts You Might Like: Previous Episode - Is Red Light Therapy the Answer to Aches, Pains and More Movement? Next Episode - 3 Short Strength Training Session Strategies for Women in Menopause More Like This - 12 Strength Training Mistakes in Menopause Robbing Your Results References: Loucks AB, Verdun M, Heath EM. Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. J Appl Physiol (1985). 1998 Jan;84(1):37-46. doi: 10.1152/jappl.1998.84.1.37. PMID: 9451615. https://doi.org/10.1152/jappl.1998.84.1.37 Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871. https://doi.org/10.1002/14651858.cd013334.pub2 Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Street ME. The Role of Nutrition on Thyroid Function. Nutrients. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468. https://doi.org/10.3390/nu16152496…

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Is Red Light Therapy the Answer to Aches, Pains and More Movement? 44:23

20 weeks ago44:23

44:23

Red Light Therapy is not just for the rich and the pro-athlete any more! It’s a revolutionary tool for midlife women ready to take control of their health, vitality, and confidence. Whether it’s about reducing inflammation, relieving pain, or improving skin health, this science-backed therapy is changing the way we approach wellness. This episode unpacks Red Light Therapy, what it is, how it works and whether it can work on your gut health, plantar fasciitis, knee pain and more. My Guest: Forrest Smith grew up playing competitive sports in Atlanta and regularly participates in rugby matches and trains CrossFit, which ultimately led him to develop Kineon Lab’s Move+: a modular, targeted laser therapy device for neuromuscular pain and inflammation. What is Red Light Therapy (RLT)? Through the science of photobiomodulation, RLT uses specific light wavelengths to boost cell repair, reduce inflammation, and promote healing—all without the need for medication. He highlights how red and infrared light work in the body to improve blood flow, release nitric oxide, and ease chronic inflammation. What are the benefits of Red Light Therapy? Pain Relief: Particularly for joint pain, osteoarthritis, and conditions like plantar fasciitis. Inflammation Reduction: Especially relevant for women in midlife dealing with hormonal changes, weight loss resistance, and systemic inflammation during perimenopause and menopause. Enhanced Recovery: Promoting healthy blood flow and supporting tissue repair. Gut Health and Mood: Can boost dopamine levels and improve mood, showcasing the gut-brain connection. Support for Autoimmune Conditions: Including asthma and multiple sclerosis, by targeting systemic inflammation. Hormonal Balance: Potential benefits for insulin resistance and thyroid health, with specific mention of Hashimoto’s and hypothyroidism. Who will benefit from Red Light Therapy? Women in midlife: Especially those dealing with inflammation, weight loss resistance, and hormonal changes during perimenopause and menopause. Chronic pain sufferers: Individuals with joint pain, osteoarthritis, plantar fasciitis, and other musculoskeletal issues. Those with autoimmune conditions: Including asthma and multiple sclerosis, as RLT may help reduce systemic inflammation. Individuals with gut health concerns: The therapy can boost dopamine levels and improve mood, linking to the gut-brain connection. People struggling with hormonal imbalances: Such as insulin resistance and thyroid issues, including Hashimoto’s and hypothyroidism. Athletes and active individuals: Seeking faster recovery and pain relief from injuries. Anyone avoiding pharmaceuticals: Looking for a natural approach to managing pain and inflammation. The Move+ Red Light Therapy The Move Plus is a wearable laser device developed by Forrest Smith and his team. It offers a more affordable option for clinical-grade laser therapy at home, priced under $500, compared to traditional laser devices that can cost $10,000 or more. Key features of The Move+: Uses medical-grade lasers (not just LEDs) to deliver effective doses of light to the body. Designed with wearability and convenience in mind—Forrest even wears it around his neck during the interview. Helps with pain relief, inflammation reduction, and supporting recovery from injuries. Targets specific areas like the neck, gut, knees, and lower back, and can be used for systemic treatments (e.g., blood dosing through the neck). Backed by research and development, including collaboration with scientific advisors and medical professionals. Approved for travel, with FCC clearance, allowing users to take it on flights and use it while on the go. Questions We Answer in This Episode: How does red light therapy “work”? Could weight loss resistance and insulin resistance benefit from red light therapy? Can you share success stories of how red light therapy has transformed lives? What’s the best way to incorporate it into a healthy lifestyle? Should the treated area be active or at rest during use? Can we easily travel with this? What is the future of red light therapy and similar products? What sets the MOVE+ apart from other RLT devices? Connect with Forrest: Try to The MOVE - Enjoy $100 discount and FREE shipping during this first week of the podcast release! Facebook Instagram YouTube Other Episodes You Might Like: Previous Episode - If I Wanted to Reduce My Risk of Heart Disease Post Menopause Next Episode - 4 Exercise Mistakes Hijacking Your Menopause Fitness (and how to fix them) More Like This – Hype or Hip? | Sauna Benefits During Menopause Resources: Flipping 50 Membership Flipping 50 STRONGER 12-week program The What, Why, and When of PRP and Shockwave Therapy…

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If I Wanted to Reduce My Risk of Heart Disease Post Menopause 21:35

20 weeks ago21:35

21:35

Women collectively “Catch Up” to men in their risk by age 60, largely because of the loss of estrogen. Based on studies from the American College of Cardiology’s Annual Scientific Session (April 2024) and the American Heart Association (2013, 2023). Changes in blood pressure, cholesterol, and visceral belly fat all seem to be a part of the menopause transition for many women. Women spend 40% or more of their lives post-menopause, that’s a health risk if left unchecked. Women who have an early menopause, have even more time in their lives in post menopause. Many women are advised or think about weight loss, stress reduction. Very few women think about heart health risk and muscle loss. Yet, to define cardiovascular fitness is to talk about VO2 max. VO2 max measures oxygen consumption capacity or liters of oxygen the body consumes during exercise, expressed in ml/kg/min. For every 1 liter of oxygen consumed roughly 5 kcals are burned. Two components of VO2: The delivery of oxygen The extraction of oxygen from the tissues Heart health CAN decline rapidly after menopause… All statistics are based on historically what’s been true… and we sometimes forget that if we choose not to participate in the same habits of past generations we don’t have to get the same results. If you lose muscle, you lose VO2. If you lose VO2, you die tired, younger, sicker and fatter. Replacing the overemphasis on cardiovascular exercise which seems to be the first go-to for women, trainers, and physicians alike, with an equal emphasis on muscle is the first step. BUT.. that negates the fact that.. muscle-building exercise improves blood sugar levels, increase strength, stamina, power to inspire and motivate greater activity Training Plan to Avoid Risk of Heart Disease Post Menopause We also train wrong for women in midlife. Highs and lows are best for women midlife. Moderate-intensity exercise, a go-to for many women since the 80s, is actually an energy drain. Instead of reducing stress, it spikes cortisol, making fat loss and recovery harder. High intensity to toleration during perimenopause, not all women tolerate when hormones are doing the greatest fluctuation. There’s a dance between the muscle, heart, bone benefits and the adrenals/cortisol response that has to be done. Post menopause hormones have stabilized and a woman is likely to tolerate more high intensity- not longer but with greater frequency from say 2 times a week to up to 4. This will help overcome the loss of fast twitch muscle fibers lost more quickly with age and without fast or powerful movements. The significant boost of growth hormone and testosterone that occurs with true high intensity exercise provides mitigation of cortisol. Let’s review this again. Moderate exercise can occur for 3 reasons: Intentionally you unknowingly are trying to hit moderate level exercise You attend boot camp type classes that never allow complete recovery. They feel hard and high intensity for long periods of time, but in actuality, you’re not reaching your peak capacity. You start out going at a low level but you either push it because you feel good or you go longer because it feels good, both result in a cardiac drift into the “no benefits zone” of moderate intensity exercise. What’s the answer? Your midlife workout formula should look like this: 80% Low Intensity (walking, recovery movement)…

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Better Strength and Metabolism in Midlife Through More Rest and Recovery 40:33

21 weeks ago40:33