Flipping 50 the Stronger Way

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**Flipping 50 the Stronger Way**

The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health science put into practical tips you can use today. You still got it, girl!

Latest Episodes:

Top 10 Podcasts 2022 | Flipping 50 Podcast Dec 30, 2022

Show notes

In this top 10 podcasts 2022 edition I will countdown Letterman-style (he’s from Iowa, of course)!

Show notes will have the links to each so you can listen easily. Find those at /top-10-podcasts-2022

Starting with number 10 and working our way up, here are your Top 10 podcasts 2022 for the Flipping 50 show.

#10 How chronic inflammation can interfere with your best life after 50!

Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets.

https://www.flippingfifty.com/chronic-inflammation/

#9 How to Eat for Strength Training for Women

One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years.

This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight.

https://www.flippingfifty.com/eat-for-strength-training/

#8 Intermittent Fasting for Women | Health & Wellness | When Yes When No

This episode is all about Intermittent fasting for women in midlife. I’ve got one of the most globally recognized experts with me talking about the what’s the whys and the whens… as well as the when not to’s.

If you’ve dabbled, you’ve shunned it, you’ve been tempted… chances are you still have some questions. We’ll answer many here in our discussion.

https://www.flippingfifty.com/intermittent-fasting-for-women/

#7 Why Menopause Weight loss is So Hard and How Your Brain is Taking Over

Weight loss is so hard! I’ve heard that a million times. But why can’t we crack that code? Well, my guest today is sharing how your brain has hi-jacked your weight-loss wishes and what’s working against you. She’s also got a solution. And trust me you do not want to miss it when I ask her why she’s doing “this.”

Her story is a must-hear. If you think no one understands your relationship with food or disordered eating, stay right here.

Spoiler alert – I’ll give you two take-aways from this episode:

Planning ahead is a must. Automate eating. And that’s just because there’s so much more juicy content inside.

If you’ve said it, weight loss is so hard, this is for you.

https://www.flippingfifty.com/weight-loss-is-so-hard/

#6 The Missing Link in Weight Loss for Women Over 50

Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50.

My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will)

https://www.flippingfifty.com/weight-loss-for-women/

You’ve got endurance! You’re halfway through this list of top 10 podcasts 2022! Hang in there! I’d love to know… have you listened to them already and would these have been YOUR vote too?

A little inside intel - we’ve had this convo behind the scenes that in fairness to my recent guests and podcast episodes we need to do this in June too for the past 12 months. We did weight some of our recent episodes in such a way that we didn’t ignore those that just haven’t gotten enough time to have downloads yet. Even so.. Episodes from last week, just won’t have had the chance to prove themselves yet!!

OKAY.. enough halftime show, on with the top 10 podcasts 2022 edition!!

#5 Fat Loss in Menopause: It’s Not What You Think

If you spend half a minute on social media, you could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise.

You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future.

This episode explains the interaction of your hormones on your fat loss efforts. Whether it’s isolated to belly fat for you or it’s an overall inflammatory response meaning you carry extra weight throughout your body, this is for you!

https://www.flippingfifty.com/fat-loss/

#4 Perfection Detox for the Mindset of Midlife Success

Need a perfection detox? Or have you shed that skin already? No matter where you are, this message resonates with women over 50. Even younger women are tired of being tired in pursuit of something they know they can never have, be, or enjoy.

In this interview episode, my guest shares her own journey through perfection detox. I think you’ll be able to relate. We’ve talked liver detox, electronic and digital detox, so why not perfection detox?

This interview with fitness icon Petra Kolber was so much fun. A sucker for an accent it was awesome for me, and she’s a lovely person as much as she is talented and living the follow-your-dreams not your same-old-road advice we often hear but may be reluctant to do.

https://www.flippingfifty.com/perfection-detox/

#3 You Ask Libido and Hormone Balance Questions: Dr John Gray Answers

Libido and hormone balance questions were at the top of the list for our community members.

Today you want to plan a long hike. Take us with you. Then share it with a friend and listen together after they listen. If you’re listening for yourself, you’re still going to want to hit replay.

What I love as much as anything about this episode is that Dr John Gray became popular in the 80’s and 90’s. Today, in 2022, he got lit up during this episode. He is still as passionate and purposeful about what he is doing as ever. My wish for myself and for you is that we all have that kind of purpose-driven passion in our lives for as long as possible.

If you’re familiar with the Mars and Venus books you’ll love this. If you’re not, you’ll want to read them!

https://www.flippingfifty.com/libido-and-hormone-balance/

#2 Questions About Gaining Muscle and Strength for Women Over 50

Recently I shared a study about the loss of muscle (sarcopenia) during menopause and since, questions about gaining muscle and strength over 50 have been pouring in. In this Q and A episode I’m answering them. They’re split, about half are about exercise and the other half are about the protein that you seem to know you need.

There’s confusion about how to juggle intermittent fasting, getting enough protein, and whether fed or fasted exercise is best for gaining lean muscle. I’ll try to answer many of your questions. I by no means think this is a one-and-done episode that will eliminate any questions!

https://www.flippingfifty.com/gaining-muscle-and-strength/

#1 More Strength, Less Cardio in Menopause & Beyond

More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition.

This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t.

Stacy is renowned for her tagline, Women Aren’t Small Men. We’re singing the same song, as we at Flipping 50 tell you, you’re not a man, a mouse, or a young woman - not even younger you - so exercising for the hormones you do have now will make all the difference to your results now and those you want for decades.

Many thanks to Dr Stacy Sims not only for this interview episode, but for the work she’s doing to help women grow older stronger.

https://www.flippingfifty.com/less-cardio-in-menopause/

There you have it, our Top 10 Podcasts 2022 edition! Thank you for listening! Thanks for sharing your comments and rating! I’d be so grateful for an iTunes rating if this was helpful for you.

Thank you for Leaving a Rating in iTunes!

https://podcasts.apple.com/us/podcast/the-flipping-50-show/id903871206

Other Episodes You Might Like:

Top 10 Podcasts for Menopause Health & Fitness in 2021

https://www.flippingfifty.com/menopause-podcasts/

Top 10 Flipping 50 Podcasts of 2020

https://www.flippingfifty.com/top102020/

Top 10 Most Popular Flipping 50 Podcasts of 2019

https://www.flippingfifty.com/most-popular-podcasts/

Flipping 50’s 10 Most Popular Podcasts of 2018

https://www.flippingfifty.com/most-popular-podcasts-of-2018/

When Your Workouts Aren’t Working | Women Over 50 Dec 27, 2022

Show notes

When your workouts aren’t working, and you’re doing them, it’s so frustrating. There’s the question of, is it you? Are you not working hard enough?

I’ll share with you that in 40 years, when clients have hit plateaus, those clients who are doing the work, it’s most often not for lack of effort. So, let’s stop pointing the finger at you doing anything wrong. Instead, this post is intended to support you through making changes that will get you back on the road to success.

Workouts not working? Or you hit a plateau? Women in midlife will need to change things up as hormones change! Because you’re more susceptible to the negative effects of stress in midlife, reducing the work, not increasing it, can work wonders! Try that reset or any of the 4 other tricks I use with clients and in all our Flipping50 programs to boost lean muscle and fat loss again.

Here are 5 solutions I use for clients whose workouts aren’t working. In fact, I plan these in the Flipping 50 programs, like STRONGER programs, so that we’re mixing it up regularly enough a plateau doesn’t happen.

5 Things to try when your workouts aren’t working

How to use these: listen to all of them. Prioritize based on the one that feels like the greatest need for you. Start there. Be sure to follow through. Stick to changes for 3-4 weeks, or at least one in the reset example.

You want to commit to doing it consistently before ruling it out and not working. Keep these in your “back pocket” so you’ve always got a plan if and when plateaus happen.

Try a Reset

A week or even a month of truly cutting back may be in order. That alone can boost your progress by reducing inflammation caused by excess stress if you’ve been doing everything and still don’t see results! Take a week and just go for a walk daily. Maybe a yoga session, a little core exercise. Nothing more.

It’s not intuitive but in our membership it’s one of the first things we suggest everyone do. We call it Restore Before More. Don’t worry, we want you to get back to lifting and to HIIT when you feel better, but a break may be just what the body composition ordered.

Change Your Weights

If you’re used to always going heavy, lighten up. If you’re used to light, try heavier. Your body may need a new stimulus.

Slow it down!

If you’re used to going faster slow it down – a lot!! Tempo training is amazing for offering overload and reduces the need to go heavy. Try lifting in 4 counts, holding for 2 and lowering for 4. It can be a game changer!

Speed it up!

Alternatively, try lifting as quickly as you can, while still being under control. That’s using power, strength + speed. It’s been proven to boost bone density more than slow and to boost energy expenditure during a lifting session more too!

Sleep a Little More!

I know... sleep can be elusive for women in midlife but it’s when your body supports your exercise by repairing and aligning your hormones – testosterone, growth hormone, and cortisol to work with you, not against you!

Other Episodes You May Like:

3 Steps to Gain Lean Muscle in Menopause: https://www.flippingfifty.com/gain-lean-muscle/

Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/

5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/

Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/

Resources Mentioned in this Episode:

12-Week STRONGER program: https://www.flippingfifty.com/getstronger

YouTube videos echoing these choices: https://www.youtube.com/flipping50tv

Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny

Flipping 50 Membership: https://www.flippingfifty.com/cafe

3 Steps to Gain Lean Muscle in Menopause Dec 23, 2022

Show notes

Is it too late to gain lean muscle in menopause? No. Is it harder to gain lean muscle in menopause? Than it was when you were at your peak muscle in your 20s, yes. Shouldn’t I focus on fat loss first? No.

To gain lean muscle … so you look better, feel better, and do life better there are some things you need. You’ll need to understand the balance between the right exercise, the right recovery, the right total calories and total protein and the type and timing of exercise and protein during menopause.

Women get nutrition wrong. Most often if they’ll do the exercise, they get hooked. But the exercise alone is going to take you only so far. As you’ll hear more this year, if we consider strength training, protein, or supplements, the greatest of these is strength training.

You’ve got to lift. AND if you want it all as so many of us do, you need to integrate the work, recovery, and nutrition. There are thresholds for many of these. They don’t call it exercise prescription for nothing. The protein and the exercise both have a dose-response component.

In this Episode:

What Exercise it Takes to Gain Lean Muscle
What protein it Takes to Gain Lean Muscle
Overall Calorie Truths that Favor Lean Muscle

Questions I’ll answer:

What strength training protocols actually work?
How important is protein in the more muscle-less fat equation?
What is the importance and difference between Essential Amino Acids, BCAA, and leucine?
Could you be eating too little to gain lean muscle even if you’re lifting?

Science:

Studying a group of postmenopausal women who had not been strength training at least 24 weeks prior, researchers showed that twice weekly strength training for 8 weeks [even with a higher repetition range than traditionally associated with strength] increased (Grzyb et al, 2022):

Lean muscle mass
muscle strength
muscle endurance

The twice weekly protocol is advantageous for menopausal women because the need for honoring cortisol and adrenal health during a time when women are more vulnerable to the negative effects of stress.

Without adequate recovery time, breakdown of muscle is significant enough during exercise (combined with lack of sleep, stress, low energy diet) that lean muscle gains would likely be lower with greater frequency of exercise.

To prove there were no dietary changes, subjects submitted 3-day diet intakes before and after the study to confirm no dietary changes occurred.

Muscle Protein Synthesis and Muscle Protein Breakdown

Muscle protein synthesis slows down after a meal so it’s wise to consider regular meals and a possible snack of a post-workout smoothie to boost protein intake. Try getting four high protein meals to help you achieve adequate protein. Hit 30 grams at least at each meal. If you can consume more, the increased need in older adults has been proven. It takes a 70yr old man consuming 40 grams of protein post workout to achieve the same muscle protein synthesis as a 20yr old man.

Try these options to increase your protein intake.

Example 1:

a pre-workout simple shake
post workout smoothie or protein-rich breakfast
Lunch
Dinner

Example 2:

Breakfast smoothie
Lunch
Mid-afternoon smoothie
Dinner

Should You Supplement?

The amino acid leucine is particularly important. However, I don’t suggest jumping to BCAA supplements. If your diet isn’t adequate you can’t out-supplement a diet poor in protein. I recommend if you’re not consuming a diet rich in all 9 essential amino acids, you start with EAA supplementation first. (My recommendation is in flippingfifty.com/resources) Getting about 5 gm of leucine per day – if you’ve got two meals with six ounces each of turkey, beef, salmon, cod or tuna, you’ll hit that.

Previously, I’ve shared American College of Sports Medicine's recommendations that before or after workout supplementation are both beneficial. Doing both if you eat a high-quality adequate calorie, adequate protein diet may not be “more” helpful.

However, if you’re a hard-gainer or older, the ACSM review of literature did recommend both may be helpful.

Are You In Too Big a Calorie Deficit to Gain Muscle and Lose Fat?

During periods of excessive dieting and low calorie intake, the body favors protein breakdown. Yes, you heard right. Fasting and lifting may backfire. It’s not helpful for midlife and older women who want to gain lean muscle, strength, and optimize body composition.

Signs it’s happening for you?

You’re tired all the time.
You don’t recover from workouts very quickly.
There’s no desire to exercise.
Your mood and sleep are both meh.

Calorie

In a calorie surplus with adequate protein dosed throughout the day, you will much more easily gain lean muscle. During this time, you may not be shredded. However, that term is really best reserved to those bodybuilders dieting down (unhealthfully) to reach a stage weight (and then all too often binge on a Big Mac afterwards).

You can shift periodically to a lower calorie diet, alternating the surplus with keeping it even. Note that you can gain strength with a calorie deficit. That is if you’re not a midlife woman already under stress adding more stress by lacking fuel. But you won’t gain lean muscle – which in the end actually improves your metabolism, energy, and round the clock fat burning.

If you’re ready to take the first step or a step to regular strength training, confidence, and energy, click to the STRONGER program to learn more. Link in the show notes.

Questions ? Leave them below.

Reference:

Grzyb, Karolina1; Candow, Darren G.1; Schoenfeld, Brad J.2; Bernat, Patrick1; Butchart, Sara1; Neary, J. Patrick1 Effect of Equal Volume, High-Repetition Resistance Training to Volitional Fatigue, With Different Workout Frequencies, on Muscle Mass and Neuromuscular Performance in Postmenopausal Women, Journal of Strength and Conditioning Research: January 2022 - Volume 36 - Issue 1 - p 31-36. doi: 10.1519/JSC.0000000000003422

Other Episodes You Might Like:

3 Habits to Change to Stick to An Exercise Plan:

https://www.flippingfifty.com/stick-to-an-exercise-plan/

Older, Faster, Stronger:

https://www.flippingfifty.com/older-faster-stronger/

Your Fitness Your Relationship After 50 | Stronger in Both:

https://www.flippingfifty.com/your-fitness-your-relationship-after-50-stronger-in-both/

Exercise for Bone Density Then and Now Dec 20, 2022

Show notes

What is the optimal exercise for bone density benefit? A question you may be asking. A question I recommend you ask as you think about your own urgency, current status, past exercise history, and risk of fracture.

Heavy Strength: 10 or Fewer Repetitions

Yet not all women over 40 can. Limited by co-existing conditions, occurrence of new, or problems with previous injuries there may be a point where you need to define the heaviest healthy range of resistance training that you’re able to do.

Note:

More repetitions with lighter weight is a positive influence for muscle and for strength as long as the temporary muscular fatigue is reached. It does not have the same level of positive impact on bone.

Power Training

Training with power has been proven to outperform bone density benefits compared to slow controlled lifting and lowering. An added benefit of using power is that it can be done (and should) with lighter weight for safety. For instance, a heavy weight at 80% of a 1-rep max is equivalent to 10 or fewer repetitions.

(We would never test a woman at risk for osteoporosis with a 1-rep or a 3-rep max test and risk injury. Instead, the correlation is proven consistently and if we can get a woman to find true fatigue at 10 or fewer repetitions, we have enough evidence to believe she’s at adequate stimulus).

That said, again, injuries – or feelings of vulnerability for injury - may begin to surface for women as they approach this weight. So, the addition of power allows – actually demands- a reduction of that weight to a point you feel more comfortable controlling it and are able to quickly lift the weight, decelerate, and lower under control. This addition of power has been shown to be slightly more beneficial to both bone density and to metabolism in women in menopause. (Referenced in my book You Still Got It, Girl!)

It's also a must that women begin with lighter weight and higher repetitions to build a foundation. Focus on bone density can’t be an isolated venture. Your muscle is fairly resilient. Your joints, ligaments and tendons need a much longer time to adapt. Over at least 8 weeks, making it months before a woman is ready to “go heavy” or can identify where she needs to be for safely lifting is intelligent exercise.

Women in midlife have a tendency toward injury as a result of fluctuating hormones trending down. Surges and dropping estrogen levels increase injury risk in ways that may heavy lifting optimal and make other types of activity like high impact exercise (also beneficial for bone density) higher risk of injury.

Chances are that as a woman in her 50s or older, you sailed through your exercise life completely unaware of the influence of hormones that made certain weeks of your cycle perfect for lifting heavy but terrible for bootcamp moves and rapid change of direction. You had no idea that simply walking and doing yoga during certain weeks would have accelerated your fitness level and boosted your energy instead of being trained and drained

Yoga Exercise for Bone Density

Yoga improves bone density… and continues to have influence over time. Twelve exercises, each done for a minute, and one of them the corpse pose where a yogi is literally laying on the ground, have been proven to increase bone density.

The research continues on yoga and my advice is proceed with caution. While it’s easy for me to accept upper body weight bearing poses have a positive bone benefit in upper body specifically, accepting static poses performed one minute each have more bone density influence that high impact weight bearing activity or weight training is challenging.

I also recommend you understand the connection between stress and both sarcopenia (muscle loss) and bone mass as a result. We need muscle to pull on bone, to improve our ability to do the things that enhance bone density. Stress and the cortisol from it are in direct opposition to those goals.

The continuum of exercise influence is something we must consider. For an inactive woman beginning yoga, there will be more bone influence than for an avid exerciser regularly jump roping and lifting heavy weight. Will yoga poses also help the avid exerciser, potentially yes, in specific ways that the other activity does not. But it’s not going to have more influence on hip or spinal bone than does the other activity.

If your exercise time has room for it, I say include it all. Mobility and balance benefits are important to us all.

Weight Bearing Exercise

All weight bearing exercise is not equal when it comes to bone density benefits. All weight bearing exercise may not be possible for all individuals. A recent YouTube video I created demonstrated 14 moves for bone density from least to most ground forces. That is, from lowest beneficial bone density to greatest bone density benefit.

Any individual watching my follow along and find a division between one exercise being doable for them and the next being too high a risk for other conditions. Not all exercises in the progression will work for any individual. And that is why we do a comprehensive blueprint for you at Flipping 50.

Additional low-level activity is not supportive of positive bone density increase. That is, longer walks don’t improve bone density over shorter ones beyond a baseline gain. There is no more more Minimum Effective Stress after initial adaptations. Likewise with runners. In fact, longer endurance running or chronic cardio can be more muscle-wasting and if it creates a smaller frame can have the opposite effect on bone.

The same is true of higher repetitions with lower weight. The threshold of stimulus direct to bone is minimized.

That said, walking and weight training to muscle fatigue and many activities without direct bone stimulus are wonderful and effective exercise. It’s key for you to determine your highest priority. Begin with a slow and intelligent progression to the goal or to the point where you’re limited and find your personal safe threshold of exercise.

“Just Walk” Advice Fails You

Though walking is indeed weight bearing exercise and is a beneficial step in beginning more bone-specific beneficial exercise, it’s not enough. If you are able to do more and bone density is your goal, you need to see higher impact and include weight resistance exercise.

Safety Concerns

If you have results of your bone scan, hopefully you’ve reviewed these and know what your status is, whether you’re still losing bone or have stopped it. You should get based on your numbers an indication of your fracture risk. That together with medications you may be taking, lifestyle habits you’ve had in the past, and your current fitness status (balance, posture, coordination, reaction skills, strength) should be used to consider your personal start. If you’re apparently healthy, active, and yet have discovered you have low bone density from a scan, you shouldn’t necessarily stop activities you have been doing. You will want to get more specific with how you prioritize your exercise time to improve your exercise influence on bone.

Many ask, “Can I do that if I have osteoporosis?” The answer today is, with a trainer or medical exercise specialist aware of osteoporosis concerns, you’re much more at risk not exercising than exercising. Bootcamps with all populations and ages, featuring abrupt movement, frenzied pace, are likely not your ideal exercise. Thoughtful programs including high impact and high intensity, as you are ready, have recently been proven to be safe, effective, and enjoyed by menopausal women with osteoporosis who had not previously been exercising.

Summary of Exercise for Bone Density:

10 repetitions or fewer are correlated to bone density stimulus
Use of power in strength training has been shown to outperform slow controlled in both bone density and energy expenditure for boosting metabolic changes
Weight bearing with highest impact safely possible performed 4-7 days a week 20+ repetitions 3-4 times is most beneficial
Walking speeds lower than 3.4 mph don’t have a positive impact on bone density
Higher levels of walking (or running) is not further boosting bone density

Additional Resources You May Like:

Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard:

https://www.flippingfifty.com/bone-coach/

From Osteoporosis Diagnosis to Bone Density Success Story:

https://www.flippingfifty.com/osteoporosis-diagnosis/

Bone Density Supplement Safety & Osteoporosis:

https://www.flippingfifty.com/bone-density-supplement-safety/

14 Weight Bearing Moves for Bone Density | Osteoporosis Prevention:

https://youtu.be/Q4cDTMHWP6Y

12-Week STRONGER:

https://www.flippingfifty.com/getstronger

12 Yoga Poses for Bone Density:

https://www.instagram.com/p/ClJdQfBJwD9

What is Medical Gaslighting and What Do You Do About It? Dec 16, 2022

Show notes

Could it be gaslighting? Do you feel ignored, overlooked, or unheard related to a medical issue? How would you define gaslighting? My guest today discusses the trending term. And unbeknownst to her or I we discuss menopause, the Boomer generation, new choices, and even scope of practice for health coaches.

My Guest:

Andrea Nakayama. As the host of the 15-Minute Matrix Podcast and the founder of Functional Nutrition Alliance, Andrea is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health.

Questions we answer in this episode:

What is gaslighting?

What is medical gaslighting?

When does it happen?

How do you advocate for yourself when it happens?

Connect with Andrea:

https://www.fxnutrition.com/about-andrea/

Connect on Social:

https://www.instagram.com/andreanakayama/

Other Episodes you may like:

Women’s Health Mismanagement: When You Can’t Fire Yourself:

https://www.flippingfifty.com/manage-health/

Find Your Power, React Less and Raise Up More:

https://www.flippingfifty.com/in-your-power/

Menopause and Immunity: Women’s Health for Today:

https://www.flippingfifty.com/menopause-and-immunity/

5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss Dec 13, 2022

Show notes

Building muscle after menopause is not only possible, but also necessary!

Synopsis:

Unless you’ve been a bodybuilder, or avid weightlifter and eating a high protein diet, and dialed both those up during perimenopause, chances are you have lost muscle tissue since your 30s.

That means a loss of fat burning potential and a slower metabolism. The most powerful positive impact of muscle on your postmenopausal health is the ability it allows you to burn more calories at any activity around the clock. Another positive super power of muscle is its ability to control blood sugar levels. With more muscle, you would have better blood sugar control thanks to the muscle being a bigger bank to store sugar for energy later. Without it, you only have the liver, which can easily become “full” and overloaded, leaving blood sugar levels higher longer. During those times you’re driving inflammation up and storing fat.

Questions We Answer:

Building Muscle After Menopause Takes Focus

Without consciously paying attention to preserving muscle at least, and gaining muscle at best, you may have “exercised” but without measurable results.

That brings me to something we have to first address… measuring. I’ll link to three unique smart scales to choose from. I believe everyone should have one at home. Weight is inconclusive and can lead you to believe you’re making positive change. In fact, weight loss that is a high percent of muscle is a detriment to your metabolism and ability to burn fat.

To gain muscle postmenopausal (and better yet, during or before so you’re simply adjusting your dose of exercise as you proceed through menopause) you have 5 ingredients. These 5 items are crucial and… it’s like love, faith, and charity.. the greatest of these is… See if you can guess.

1) Lift weights

2) Eat protein

3) Take EAA

4) Sleep

5) Recovery between sets, workouts, stressors

Lift Weights

To muscular temporary fatigue

Multiple sets

Heavy is best, but if you’re limited by conditions or joints, light and more reps

More is not better. Hearing people say, I lift weights every day or 4 days a week, is not a good thing. In midlife and beyond the need for recovery ramps up as quickly as does the need for a stimulus that surpasses what younger you needed.

Eat your ideal body weight in pounds in grams of protein a day.

Dosed in at least 30 grams of protein each meal or snack

Bookend your workouts and continue consciously boosting for 24 hours after

Exercise fed

If you’re not getting adequate dietary protein, supplementing with EAA is a logical first next step. To reduce confusion on supplementation, BCAA and EAA are not the same. A select few amino acids are classified as BCAA. If you’re supplementing because you’re not consuming enough through food alone, you need all of the EAAs, not just BCAA.

If you’re of body builder status, eating protein around the clock, hitting your number with high quality protein, then supplementing with BCAA may be something you want to consider.

The one amino acid that seems to always outweigh others for muscle gain is leucine. While you can get adequate leucine in meals (at least 2.5 ideal and at least 5g/day) if you’re eating animal-based protein, it’s not reasonable to expect you will with plant sources alone or even heavily reliant on plant sources.

Sleep is queen of recovery and if you’re not, your cortisol, testosterone, and growth hormone all suffer. These are a part of your team for muscle building.

Cortisol acts to break down muscle. After a single night of sleep deprivation, your body is working against you. If you’re a push hard through no matter how you feel woman…. It’s likely worse. Chronic cortisol issues, whether high or too low are not the Goldilocks you need.

Testosterone and Growth Hormone are both crucial hormones for muscle growth (or preservation). They’re released in deepest cycles of sleep. So, you’re woken up regularly by menopause, low blood sugar, an aging dog, teenagers, or a snoring partner? You’ve got to take steps to solve this one. Whether that’s sleep apnea machine, a different bedroom, select nights when you can catch up on sleep or it’s a focused menopause sleep plan, make it a priority.

Recovery, or Rest, Occurs in multiple places:

Between sets (even repetitions)

Between workouts

Between all stressors

The Mental Game of Gaining Muscle vs Losing Weight

Flipping 50 offers a 12-week strength training program built for women in menopause. Nowhere in the description of it does it promise weight loss. However, there usually is a change of body composition and of inches, even if not in weight. Yet occasionally a woman will say, because of decades of conditioning that exercise burns calories and the reason to do it is weight loss, will say, “I haven’t lost any weight, even though I feel stronger and my clothes fit differently. A little disappointed.”

I want to point out that this is both ridiculous, and not your fault. The positive changes are minimized and the power of a number on a scale giving false indication of fleeting success takes over.

It will take time, perhaps a lifetime, if you let it and don’t decide to change it. I have worked with clients who are stuck with the way they think about themselves and don’t even choose to change it but can’t understand by thinking of themselves the same way, they can never change their results. Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do.

Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do.

-Debra Atkinson, 38-year Women’s Health Coach, Founder of Flipping 50®

Will any of us die wishing we’d maintained a certain weight? Will we lie on our death bed with regrets about that and be glad for all the hours of deprivation and trying to diet and exercise into something we’re not ever going to be happy achieving?

I think not and I’ll let you answer for yourself!

What’s Most Important for Building Muscle After Menopause?

If you change just one thing? Start weight training.

If you’re weight training without a menopause-specific plan matched to your need, start.

Researchers on muscle, longevity, protein, agree the importance of protein is high, however, the greatest, among resistance training, protein, and supplements is resistance training. (provided there is adequate recovery).

Other Episodes You May Like:

20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/

Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/

Flipping 50’s Ultimate Recovery Day Guide: https://www.flippingfifty.com/flipping-50s-ultimate-recovery-day-guide/

5 Mindset Shifts for Better Fitness in Menopause: https://www.flippingfifty.com/mindset-shifts-2/

Age Your Way | Women Over 60 Become Calendar Girls Dec 09, 2022

Show notes

I say calendar girls and you think…? Unless you’ve watched documentaries recently, it’s not likely what you’re thinking.

Synopsis:

The love of dance and glitter bonds an unlikely group of 60-plus women in Southwest Florida – the Calendar Girls. But under the veil of fake lashes and unicorn horns lurks the deeper truths of what aging women face within society. Sisterhood, love, loss – all come into play in this uplifting film about trying to age on your own terms and refusal to become invisible.

My Guests this Episode:

Calendar Girls premiered at Sundance this year, and has since then played at over 40 festivals all around the world and opened theatrically in the US this year. The film is made by first time-filmmakers Maria Loohufvud and Love Martinsen from Stockholm, Sweden.

Questions We Answer in this Episode:

First - why this film, how was the idea for this documentary born?

Why you - why was it important for you to share?

What is your purpose and mission in producing it yourselves?

What have you learned from the movie’s reception?

What was your creative process?

You told some personal stories within - were the actors actually the members and the family members real people or representatives, and how did they feel about telling the story ?

What’s next for you? Does the story of the Calendar Girls have life beyond this group now?

Connect:

www.calendargirlsfilm.com

https://www.instagram.com/calendargirlsfilm/

https://www.facebook.com/calendargirlsfilm/

Menopause Hormone Balance and Fascia Health | Melt Method Dec 06, 2022

Show notes

Have you heard of MELT? Today is your day. If movement doesn’t feel good, if you’ve foam rolled yourself to the painful tune of oohs and ahs but don’t feel better, then this episode will make it make sense to you.

My Guest:

Sue Hitzmann, MS, CST, NMT, is an internationally recognized neurofascial science & research educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society. She’s the founder and creator of The MELT Method, a simple self-care technique that addresses the missing link to pain-free living – hydrated, supple fascia and a stable, balanced nervous system. She’s authored two bestselling books, and is the CEO of Longevity Fitness Inc., an online consumer and professional education business.

Questions we answer in this episode:

What's fascia?
What does fascia do and why have you dedicated your career to it?
Fascia as related to cellulite
How does it relate to hormones?
What is melt?
How can MELT help women through menopause?

Connect with Sue:

Www.meltmethod.com

Code: FLIPPINGFIFTY for 15% off

Follow Sue on Social:

https://www.instagrem.com/meltmethod

https://www.facebook.com/meltmethod

https://www.youtube.com/meltmethod

Sue’s books:

The MELT Method

MELT Performance

Other Episodes You Might Like:

Myths, Causes, and Solutions for Back Pain: https://www.flippingfifty.com/myths-causes-solutions-back-pain/

Osteoarthritis Exercise So You Can Move Pain-Free: https://www.flippingfifty.com/osteoarthritis-exercise-tips-move-pain-free/

Identify the Reason for Your Headaches and Migraines Dec 02, 2022

Show notes

In 2014 I moved from Iowa to Colorado and ultimately to a home positioned at over 8000 ft. While I looked at the Great Divide from my window and felt it was so worth it, there were days I couldn’t wait to close my eyes and go to bed. I caved in to high doses of Advil at times. I tried CBD rubs, ice packs, heat, and my massage gun.

When I didn’t feel like my brain was running into my forward I’d try yoga, or maybe swimming to ease the tension that built up in my neck and shoulders. I’d go have a massage.

But often the headaches would stay with me for a few days. I attributed them to high altitude. I know better than to be dehydrated and that wasn’t it. Barometric pressure changes? Maybe. But I never did find the root cause or tie it to hormonal change.

If you know this kind of frustration, or know someone who does, my guest Dr Meg Mill has some insight.

My Guest:

Dr. Meg Mill is a Functional Medicine Practitioner, bestselling author, podcast host and speaker. In her virtual Functional Medicine practice, she works with patients worldwide to heal the root cause of their health struggles through advanced diagnostic testing and personalized support.

She has been seen on Fox News Channel, ABC, NBC, CBS, CNN and in Reader's Digest, Health Magazine, and has appeared on many podcasts. She is particularly passionate about helping people end headaches and migraines, increase energy and restore mental clarity without drugs or overwhelming protocols with her proven E.A.T. Method.

Questions We Answer in this Episode:

Why are you particularly passionate about working with people suffering from headaches?

What is E.A.T. ?

What are the various types of headaches and how do they differ in origin, intensity or length?

How would you as a Functional Medicine Practitioner treat someone differently than if they were to go to their conventional practitioner?

What are some things people who suffer from chronic headaches or migraines can do to help them find relief right now?

How does stress play a role in chronic headaches?

Do you have any advice for women who suffer from hormonal migraines?

How do surroundings contribute to headaches?

Connect:

www.HelpMyHeadaches.com for the free guide

https://www.megmill.com

Instagram: https://www.instagram.com/drmegmill

Facebook: https://www.facebook.com/drmegmill

Chronic Symptoms that Won’t Resolve? Can't Get A Diagnosis? Nov 29, 2022

Show notes

Have you accepted your chronic symptoms as your “normal” simply because there were no answers when you sought help? Let’s put an end to that right now! One of the reasons I so often hear, “what I used to do that worked doesn’t work any more” is not just a shift in hormones, it’s that some chronic symptoms you may have settled for are causing a domino effect on your health otherwise.

It may be that something is interfering with your ability to absorb the nutrients you’re eating, or to supply your body with the necessary energy it needs for repair from exercise. In fact, if any of those are happening, you’ll soon after exercise begin regularly feeling drained instead of energetic even if you’re working with me on the right formula for you in midlife. If that hits home, this is for you.

If you struggle with chronic symptoms and can’t get any REAL answers, get ready because Monica Hershaft is here and we are going to talk about why you can have normal labs when you feel so sick and why nothing you try has worked to get rid of those mystery symptoms! Please welcome best selling author, speaker and healer, Monica Hershaft!

My Guest:

Monica Hershaft is a holistic health practitioner specializing in Chronic Mystery Illness. She is certified in NRT, a holistic technique that identifies what’s interfering with the body’s normal function and hidden blocks to healing. Based in Scottsdale, Arizona, she runs a wellness center working 1:1 with patients and is a frequent guest health expert making appearances on numerous shows and podcasts. Monica is not just a healer, but she is someone who went through this herself and she knows exactly how you feel, how it impacts your life and how to help you.

Questions we answer in this episode:

Monica, tell us a little about your story and how you got sick and what you went through?

I know you talk about the “5 layers of disease”…can you explain how and why a person starts to feel symptoms or get sick?

Why do the doctors tell you nothing is wrong when you feel so sick and have chronic symptoms interfering with your life?

What are these "blocks to healing" that you talk about and how does this happen to someone?

What is a "blanket diagnosis" and what is REALLY causing those symptoms?

I’m curious about who you treat, is it mostly women, even split - we’ve recently had an episode (I’ll link to it) discussing how women often don’t advocate for themselves, and don’t get second opinions, accepting feeling either less than 100% or the first treatment suggestion they get… so who do you see .. and how bad does it have to get before they find you?

What chronic symptoms do you find women sweep under the rug?

Don’t miss the last question I asked… where she asked you listeners

Connect with Monica:

https://monicahershaft.com

Social links:

Instagram: https://instagram.com/monica_hershaft_health

Facebook: https://facebook.com/treatthesource

FREE Immune Repair Food List link https://monicahershaft.com/food

No matter where you are in the world, she offers 1-on-1 here in Scottsdale, and also an online program to serve those who can’t come to her.

Other Episodes You Might Like:

Women's Health Care Mismanagement: https://www.flippingfifty.com/manage-health/

5 Ways to Prevent Alzheimer's Even if You Have the Gene: https://www.flippingfifty.com/prevent-alzheimers/