Flipping 50 the Stronger Way

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The Exercise Crisis Destroying Women's Metabolisms (And How to Fix It with Just 2 Workouts) Oct 03, 2025

Show notes

This episode is sponsored by Flipping 50 Menopause Fitness Specialist.

Become a health & fitness coach and l how to design workouts that balance hormones that actually get results for women in menopause.

Quick Poll! 💪 I’d love to know where you’re at.
Head to the Show Notes and answer the poll.

Other Episodes You Might Like:

Resources:

Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
Join Flipping 50 Menopause Fitness Specialist® to become a coach!

This will shock you—80% of women aren’t doing the minimum for metabolic health— and it’s destroying their metabolisms.

Why does this matter so much more in menopause?
We don’t like to be vulnerable.

In this episode, I’ll walk you through the science, bust the biggest exercise myths keeping women stuck, and share how to stop destroying women’s metabolisms with a plan that actually works.

Remember: You still got it, girl. You just need to train like you know it.

How to Find Flow: Do This Every Day in Menopause Sep 30, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - 5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau
Next Episode - The Exercise Crisis Destroying Women's Metabolisms (And How to Fix It with Just 2 Workouts)
More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause

Resources:

Christy’s watchyourwords.com Challenge.
Get Christy’s Flow Factor book here.
Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

If you are stuck, low on energy, whether physical or mojo, do this everyday in menopause.
Warning: this episode comes with homework.

If nothing changes, nothing changes. If you feel stuck something will have to shift. You can wait for life to happen or you can create it.

Know what you can do every day in menopause to get back into your flow.

My Guest:

Christy Whitman is a transformational leader and spiritual guide who helps individuals transform their lives through quantum energy mastery. She is also the New York Times bestselling author of The Art of Having It All and Taming Your Alpha Bitch and international bestsellers The Desire Factor and Quantum Success. Her seventh book, The Flow Factor: How to Master Your Energy and Enter a State of Flow is due out September 2025.

Christy teaches the Law of Attraction, manifestation, energy mastery, and soul blending through virtual and live personal development classes, meditations, and private sessions to help clients feel more aligned with the Divine Design of love, support, well-being, abundance, and success.

Connect with Christy:

Questions We Answer in This Episode:

[00:09:44] What is your description of energy?
[00:11:19] What can we do when we feel stuck?
[00:18:16] How can you support women getting their body back into their flow?
[00:24:40] What happens when we resist flow and why is it important for women who are experiencing major life changes, whether it's motherhood or menopause, to tap into and stay in flow.
[00:28:03] What are some tangible exercises people can do to help bring them out of that anxious or survival state and into a flow state?
[00:30:20] What is the relation between the flow state and survival state? Why would we resist flow?
[00:34:42] Why would we have an addiction to the adrenal rush of conflict?
[00:38:18] Assignment

5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau Sep 26, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause
Next Episode - How to Find Flow: Do This Every Day in Menopause
More Like This - 5 Things I Would Do If I Were Tired All the Time in Menopause

Resources:

Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
The creatine I keep in my own routine—JJ Virgin’s creatine in capsules or powder.
My secret to a glow and a good sweat? The Sunlighten Sauna—my go-to for infrared sauna.
Join Flipping 50 Menopause Fitness Specialist® to become a coach!

I’m a fitness professional in every possible way but I still say, “I’ve had a fitness plateau.”

If you feel this way too, this episode is for you.
Know how I overcome it.

Need to learn more about how to change those habits to support changes that occur midlife and beyond? Two options for you:

DIY: Watch this Exercise Planning video + pdf
DFY: Join the 10-Day Metabolism Reset (Hot, Not Bothered) Challenge

What To Do Next When I’ve Had a Fitness Plateau

A Week of Complete Change And No Lifting
A Week, Month, or Quarter of Change in Lifting Methodology
Greater Frequency, Shorter Workouts
Add A “Chaser” of Cardio and/or Sauna After Workouts
New Protocols

Tune in now for the step-by-step resets to know exactly what to do next when you’ve had a fitness plateau.

The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause Sep 23, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now
Next Episode - 5 Things I Do When I Need a Reset or I’ve Had a Fitness Plateau
More Like This - Turning Your Personal Drama and Trauma into Transformation

Resources:

Don’t know where to start? Book your Discovery Call with Debra.
Join the Flipping50 Insiders Group in Facebook to connect with Debra and other podcast listeners.

Are you doing all the right things but aren’t working in menopause? What is it beyond exercise, hormones and supplements?

I was at a women’s retreat in a sound healing. During the session, I experienced tears and came back to the circle after realizing I thought of my biological father during that session. I hadn’t thought about him over the years much at all.

Is that stored trauma? Is stored trauma something we all deal with on some level? Is it something that could be limiting our ability to reach a physical health or fitness goal. Is it related to what is blocking our ability to lose weight, to heal our gut, or on a bigger level is it putting us at risk for more serious health issues?

We’re unpacking all of this today. If all the right things aren’t working in menopause, it may go beyond hormones and gut health.

My Guest:

Dr. Aimie Apigian is a leading expert in trauma, attachment, and biology, and the founder of the Biology of Trauma™. She integrates her medical expertise with specialized training in trauma therapy to address the biological patterns that maintain chronic health conditions. Through her programs and upcoming book "The Biology of Trauma: How the Body Experiences and Holds Pain, Fear and Overwhelm and How to Heal," Dr. Aimie helps people understand why common health issues persist despite perfect nutrition and lifestyle changes, and provides practical tools for complete healing at the cellular level.

Connect with Dr. Aimie:

Book - Biology of Trauma
Facebook Group - Biology of Trauma
Instagram - @draimie

Questions We Answer in This Episode:

[00:06:22] Do we have to remember something traumatic for it to actually have happened to us?
[00:07:57] Are both physical and emotional traumas the same in the way they manifest in the body? What is trauma?
[00:14:32] Many women in midlife experience unexplained weight gain, fatigue, or hormone issues despite 'doing everything right.' Are you saying past trauma is contributing to these challenges?
[00:22:53] Is there a "too late" when it comes to healing the body from these early experiences? What does stored trauma look like inside the body physiologically?
[00:28:41] What are the steps to address trauma impacting body composition for women in midlife — like belly fat that "won’t budge" despite good habits?
[00:33:25] How do you help strong, independent women recognize that “pushing through” might sometimes be prolonging unresolved trauma patterns in the body?
[00:35:13] What attachment patterns from childhood can affect our health into adulthood?
[00:41:04] If you could tell every 50-something woman one thing about the link between her past experiences and her future vitality, what would it be?

5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now Sep 19, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data
Next Episode - The Biology of Trauma: Why All the Right Things Aren’t Working in Menopause
More Like This - 3 Steps to Improve Cardio Fitness and Longevity (at any age)

Resources:

Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes.
Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Trainingto help you lose more fat and stay on track!

In this episode I’m sharing how to improve your menopause fitness at home and simple measures of fitness with no equipment. Know what kind of difference improving them could make on your fitness, fatness or longevity.

While I say no-equipment, you do need a way to monitor time and heart rate. Though the old-fashioned way works, seeing a digital reading may be easier!

How to Measure and Why it Matters:

Recovery Heart Rate (cardiovascular)
Single Leg Standing Balance (balance/stability)
Shoulder Reach (mobility)
Sit to Stand test (power)
Mile walk (cardiovascular- and to a lesser extent mobility)

Tune in and press play, as I walk you through on how to measure and improve your menopause fitness at home.. right now!

For the full description of more tests to collect more information about yourself, a set of videos so you can see and hear test test set up, and interpretation charts to know where you stand, grab the free Longevity Fitness Scorecard .

The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data Sep 16, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska
Next Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now
More Like This - What They Don’t Teach Women About Strength Training and should

Resources:

Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes.
Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Scrolling through social media, it can be a challenge to understand the truth about muscle and menopause.

This episode evidence-based menopause fitness programming on how to build muscle in menopause, why you’re losing muscle in menopause, whether hormone therapy prevents muscle loss, and what research exists on menopause muscle research.

We answer questions by someone who isn’t just “doing his research,” but has and continues to conduct studies to find the truth about muscle and menopause.

My Guest:

Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips' work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. Dr. Phillips is a fellow of the Royal Society of Canada, the American College of Sports Medicine and the Canadian Academy of Health Sciences.

Connect with Dr. Stuart:

Instagram - @mackinprof
Facebook - Stuart Phillips, Ph.D.
X - @mackinprof
LinkedIn - Dr. Stuart Phillips
TikTok: @mackinprof

Questions We Answer in This Episode:

[00:10:18] Does lifting heavier or lighter weights work best for women in menopause?
[00:16:34] When do women reach adrenal fatigue?
[00:19:39] Does use of Hormone Therapy prevent or mitigate muscle loss during menopause?
[00:21:55] Do women lose more muscle during menopause than expected based on age?
[00:24:22] How is Zone 2 exercise specifically beneficial for women, in menopause or otherwise?
[00:29:00] Are weighted vests useful for women, in perimenopause or otherwise?
[00:42:20] What is the best timing for protein intake?
[00:48:10] What's true about pre-exercise vs. post-exercise nutrition for women and supporting their goals? What are your thoughts on women who are under-eating and are training?

Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska Sep 12, 2025

Show notes

Other Episodes You Might Like:

Previous Episode - From Your Mouth to Your Gut: Hearing Health Whisper
Next Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data
More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles

Resources:

Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally.
Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you.

Date night for this couple is riding tandem on a bike for 80 days.

Even “uncoupled” and singles will enjoy this episode of inspiration. Disclaimer, you’re going to want to dream bigger, take a risk, believe in yourself and have adventures after listening to this episode.

We’ve got some ideas for you! Check out the 2026 women’s retreats here.

This episode is about more than riding tandem with your partner. Prepare to be inspired.

My Guest:

Lady JB Owen is an internationally bestselling author, award-winning businesswoman, celebrated humanitarian, coveted speaker, trainer, and legacy mentor.

She’s been recognized by Forbes, Entrepreneur Magazine, and Apple News for her mission-driven work in publishing and impact.

Peter Giesin is the co-founder and CTO at Ignite Publishing, Software Evangelist for Aspiring Authors, Author, and Adventurer.

He merges technology with storytelling to empower aspiring authors worldwide. Peter is ambitiously set on a personal goal: to live to 125 years old. He has an unwavering passion for exploring the far limits of living a long and vital life.

Connect with Lady JB & Peter:

Website - Ignite
Facebook - Ignite You and Epic Tandem
Instagram - @igniteyou.life

Questions We Answer in This Episode:

[00:12:16] You’re currently cycling over 4,500 kilometers on a tandem bike to Ignite Humanity - define that.
[00:14:00] What inspired you to connect your purpose with a physically and mentally demanding challenge?
[00:20:00] How has the challenge changed over the years? With age, recovery changes, how has that hit differently?
[00:25:30] How do you stay motivated and connected to your ‘why’ during the hardest parts of the journey, both physically and emotionally?
[00:35:220] You’re proving that shared purpose can strengthen not only communities but also relationships. What lessons have you learned about partnership, resilience, and communication while pedaling thousands of kilometers together?
[00:45:56] People are inspired by your ride—what stories or people along the way have inspired you?

From Your Mouth to Your Gut: Hearing Health Whisper Sep 09, 2025

Show notes

Did you know hidden infections may start from your mouth to your gut?

What’s happening in your mouth could be the missing link behind your fatigue, hormone changes, or stubborn gut issues.

My Guest:

Dr. Michelle Jorgensen is a former traditional dentist turned holistic health pioneer, who helps exhausted, health-conscious people finally feel like themselves again—by starting where health actually begins: your cells. She’s the founder of Living Well with Dr. Michelle and author of the upcoming book by the same name, which reveals how to decode your symptoms and give your body exactly what it needs to heal, thrive, and stay energized—without the fads, overwhelm, or guesswork. If you’re tired of chasing health trends and still not feeling better, this conversation is for you.

Questions We Answer in This Episode:

[00:14:12] Why gut health won’t improve unless we address imbalances in the oral microbiome?
[00:20:28] What are the differences between a traditional dentist and a biological dentist? Why consider making a change?
[00:24:13] What might oral symptoms (cavities or jaw pain) reveal about digestion, hormones, or immune system?
[00:28:56] What do you recommend to those who don’t have access to insurance?
[00:29:50] How do biological dentists decide whether to save or pull a tooth? Why could that decision affect your whole-body health?
[00:30:57] In Living Well with Dr. Michelle, you introduce the Cell Well Model—how does oral health fit into that model? What happens at the cellular level when we ignore our mouths?
[00:33:41] In your book, can you explain how someone’s season might influence the way they care for their mouth? How do oral symptoms help reveal someone’s season?

The Hidden Link From Your Mouth To Your Gut

Traditional Dentist vs. Biological Dentist

Traditional dentistry focuses on fixing teeth mechanically: drilling, filling, and crowns.
Biological dentistry looks at the whole body connection — teeth, gums, microbiome, and systemic health.

Oral Health as a Mirror of Overall Health

Root canals leave dead tissue that fosters bacteria and chronic low-grade infection, linking to autoimmune issues, heart disease, cancer, and stroke.
Mercury fillings release toxins that affect the brain, hormones, and gut.

Mouth–Gut Connection

The mouth is the start of the digestive system.
Hidden infections in gums, root canals, or extraction sites can disrupt the gut microbiome and overall digestion.

Connect with Dr. Michelle:

Website - Living Well with Dr. Michelle
Instagram - @livingwellwithdrmichelle
Facebook - Living Well with Dr. Michelle
TikTok - @livingwellwithdrmichelle

Other Episodes You Might Like:

Previous Episode - 3 Steps to Improve Cardio Fitness and Longevity (at any age)
Next Episode - Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska
More Like This - Oral Health Changes with Hormones: Watch Your Mouth!

Resources:

Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

3 Steps to Improve Cardio Fitness and Longevity (at any age) Sep 05, 2025

Show notes

If you’re interested in boosting your cardiovascular fitness, I’ve got three steps for you to do.

Your cardiovascular fitness - VO2 max - is the most powerful predictor of longevity. Together with your lower body strength, they will tell the story of your future.

What is VO2 max?

Oxygen consumed in milliliters per kilogram per minute.
Strongest predictor of longevity, alongside lower body strength.
VO2 Max and muscle mass peaks typically at age 25, with studies suggesting an average annual reduction of about 1% after.

Increasing your VO2 max can significantly increase your longevity. It can reduce all-cause mortality by 10-25%. Just going from low to above-average fitness levels can reduce mortality risk by 60-70% over a decade.

The 3 Steps to Improve Cardio Fitness

1. Long slow aerobic exercise

Walking, hiking, biking, swimming.
Work just below threshold (can talk, slightly breathy).
80% of the time will be spent here. 20% should be spent doing HIIT or strength training.

2. High-Intensity Interval Training (HIIT)

10-15% improvement in 5-10 weeks
15–30 seconds of breathless effort (sprinting effect).
Breathless in 30 seconds or less.

3. Strength training

Improves muscle, may enhance your body composition or weight

Improving both your fitness (oxygen delivery and use) and reducing weight means your ml/kg/min will go up as you consume more oxygen with less body weight .. and even if you don’t lose weight your muscle is metabolically active and consumes oxygen while fat doesn’t.

So let’s come back to the value of VO2 for reducing all cause mortality.

A modest increase of 3.5 ml/kg/min (1 MET) is all it takes to reduce all-cause mortality by up to 25%.

How do you know your Cardio Fitness is improving?

Short of getting a VO2 max test, you can measure in other ways:

Resting heart rate – first thing in morning
Recovery heart rate at end of interval and one minute later
One-mile walk test

Why Muscle Still Matters?

More muscle = higher oxygen demand → better VO2 Max.
Fat mass doesn’t contribute to oxygen use.
Muscle quality declines with age → requires smarter training, especially during menopause.

Watch this episode on Flipping50TV YouTube.

References:

Journal of American College of Cardiology. 2018, PMID: 30384883.
Circulation. 2007, PMID: 17548726.

Other Episodes You Might Like:

Previous Episode - 80 Lb Perimenopausal Weight Loss After Corporate Burnout
Next Episode - From Your Mouth to Your Gut: Hearing Health Whisper
More Like This - Extended Cardio and Low Protein Equal Short Term Weight Loss

Resources:

Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes.
Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track!

80 Lb Perimenopausal Weight Loss After Corporate Burnout Sep 02, 2025

Show notes

Perimenopausal weight loss may seem daunting to some. We hear so much more about perimenopausal weight gain and weight loss resistance.

If you’ve learned diets don’t work the hard way, you’ll identify with my guest. What you may not realize is why the diet isn’t working. A whole food, healthy diet will often work for most. But it won’t work if that isn’t the problem.

My guest in this episode overcame a stressful corporate existence, and thanks in part to the pandemic, was able to leave that and 80 lbs behind. Here is how she achieved her 80lb perimenopausal weight loss in this episode.

My Guest:

Terry Tateossian, 48, is a health and fitness expert, podcast host, and the Founder of THOR: The House of Rose, a wellness community for women over 40.

Terry is an ISSA certified Personal Trainer and Nutritionist, Registered Yoga Teacher, and IIN-Certified Hormone Specialist and Emotional Eating Coach. She is also the host of the podcast, ‘How Good Can It Get’.

Questions We Answer in This Episode:

[00:04:10] Shedding over 80 lbs at 42, was this the first time you’d tried to lose weight? What had you tried before? What was different about this time?
[00:07:10] What was life before vs after? You have a corporate background, did that end before, during or after the weight loss?
[00:16:01] Any relationship changes as a result of the weight loss?
[00:19:46] How did habit gravity and self-identity keep you stuck at 80 lbs overweight, and how did you break free?
[00:23:59] What was it like to let go of your corporate identity and step into a new wellness-focused life?
[00:28:30] What is the significance of the name THOR: the House of Rose?

Why Diets Fail and What Actually Works in Perimenopausal Weight Loss

The Struggles

Pregnancy weight never lost
Tried 30 diets before age 37
Health issues: hospitalizations for chest pain, prediabetes, PCOS, heart murmur, and more
Coping mechanisms: alcohol, overwork, nightly binge cycles

How Terry Overcame Weight Loss

Worked with a coach which brought awareness on patterns
Admitted patterns and habits
Realized problem was stress and coping mechanisms
Learned to ask: “Am I hungry, or am I coping?”

THOR: The House of Rose

Retreat center in Tennessee surrounded by roses
Represents loving and honoring the body as sacred
- ROSE = love, divine, highest frequency flower
- THOR = strength + femininity → union of masculine & feminine energies
What to expect? Yoga, massage, hiking, nutrition, and coaching

Connect with Terry:

Terry’s Website - THOR: The House of Rose
Instagram - @how.good.can.it.get
Spotify - How Good Can It Get

Other Episodes You Might Like:

Previous Episode - Muscle Mass and Strength Gains After Menopause How Much How Fast?
Next Episode - 3 Steps to Improve Cardio Fitness and Longevity (at any age)
More Like This

Resources:

Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you.
Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

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