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Latest Episodes:

When Menopause is Terrible | Strategies for Dealing Sep 17, 2022

Show notes

Menopause is terrible!

This is awful!

Just a couple of the comments I’ve recently seen women posting. So if it’s you, I’m not calling you out without respect. I am though, calling you out.

We are an exclusively made-for-menopause based-on-research on midlife women fitness business, training and supporting fitness professionals working with women midlife too. So we are bound to hear the ups and downs of menopause.

What we’re diving into here is subtle damage you can be doing and you won’t even catch yourself.

It’s Not Intentional

You don’t intend to be negative. You don’t want to be. Yet, if it’s been a habit, a way of thinking, for decades? You don’t even recognize it when you do it.

That’s true for any of us and particular habits or traits. You know it because with your partner or your best friend, someone who knows you really well, they’ll point out to you… “you’re doing that again” or “let me finish” (because you too often don’t). You get what I mean, right?

And sometimes… just sometimes you may catch it yourself. When you’ve decided you want to change, and you’re now aware of the power of messages.

Me too.

I found myself saying derogatory things about this menopause ride recently. And of course, I thought I was justified! 4 periods in 8 weeks, are you kidding me? Tied to supply chain issues with hormone therapy, tied to menopause, just in case you weren’t following that!

And… I had to reframe FAST!

How did I do it?

I had to come up with the, “what CAN I do?”

And what does the message I’m saying to myself do? Does it hurt or does it help?

I’m a believer of the science of mind-body-soul connections. That means everything you think and feel is heard by all your cells. What you feel is real and it creates a pattern of sorts so that your brain continues to access again and again. Until, that is, you reprogram.

This episode is about reprogramming in particular about menopause, and some specific symptoms I’ll give as examples. You may need help with the rest so ask in the Flipping 50 Insiders group (Facebook).

So, if you don’t want something, you have to stop obsessing about what it is you don’t want and think about what you do!

Think about wanting to lose 5-10 lbs. What do you do more often?

Do you think about how tight your clothes are?

Do you try on clothes that you want to fit that just don’t feel good?

Do you weigh regularly, try to exercise more, or ponder what you should or shouldn’t eat?

OR…

Do you imagine how you’re going to feel, the energy you’ll have when you’re there?

Do you go for walks or lift weights (the right things) and see yourself doing those activities in your mind’s eye with strong strides, lean legs, and great form?

Which set of questions felt more like what you think?

I could have dwelled on the fact that my cupboards are bare.

I mean I don’t have a tampon in the house, right? I do remember going through luggage and purses like a kid looking for coins in the couch or the car. But nothing! Fortunately for me, one of the first times, I was at a health club with a complimentary supply, just in case you’re wondering how that came out.

But instead, I just stopped on the way home from said health club so I was ready.

And when two weeks after the first the second one came? And I finally realized why I’d been breaking out? I got busy.

First, I let my practitioner know Houston, we have a problem.

I also got out my sauna and started a 14-day sprint. (There’s another episode on that if you want the details)

I took a little better care of myself. Less caffeine and more water. More walking breaks during the day. I got sunshine every day.

The point isn’t what I did but that you look for the things you can do too.

Here’s how I’d get you out of the menopause is terrible syndrome:

Assess all the things you’re doing for your benefit and ways you take care of yourself right now. What do you do that you enjoy? How do you make sure you can get optimal sleep? How are you eating in a way that supports you?
What are the symptoms you’re dealing with?
Can you align the symptoms you’re dealing with a) habits that make it worse and b) habits you’ve tried that make them better?

Take a sheet of paper, draw two lines vertically down, dividing into three columns.
In column 1 put the symptoms you’re dealing with. Leave plenty of space between them.
In column 2 put the healthy habits you do that reduce or alleviate those symptoms
In column 3 add the habits that contribute to the symptoms

For example:

Fatigue resting, extra sleep, Epsom salt baths Too much exercise

Lack of muscle strength training to fatigue lots of cardio, and caffeine

If menopause is terrible right now, let’s figure out your next steps. There are answers for you.

Resources:

STRONGER Tone & Define: https://www.flippingfifty.com/getstronger

Flipping 50 Insiders group: https://www.facebook.com/groups/flipping50insiders

You Are the Placebo by Dr. Joe Dispenza

Other Episodes You May Like:

Mindset Shifts with Natalie Jill: https://www.flippingfifty.com/redefine-aging/

Mindset Mastery with Kerry Terpedino: https://www.flippingfifty.com/believe-kerry/

Your Hormones and Skin in Midlife | Interview with TheSpaDr Sep 13, 2022

Show notes

Changes in hormones and skin that occur with midlife tend to hit women at varying times. For some women there’s a dramatic change when estrogen levels drop. Skin becomes noticeably thinner and this is when I hear more women ask for help with cellulite that wasn’t visible before.

For other women it’s a roller-coaster ride of hormones and skin problems start or worsen if they did exist before.

Hormones and… doesn’t that feel like the truth? It’s an integrated process. In this episode of hormones and skin in midlife, I have the SpaDr in the house.

Among the most frequently asked questions even I as a fitness expert get:

How can I get rid of my crepe skin?

I’ve lost weight and now I have lose skin, what can I do?

She’s not a stranger to Flipping 50 but it’s been a minute and I’m so happy to have her back. Let’s face it… pun intended, from exercise that you want to do for the bump in circulation there can also be the sweating, sometimes with makeup on, the sun, wind and chlorine, and add that all to hormone fluctuations and it's hard to put that best face forward at times.

My Guest:

Dr. Trevor Cates is author of the USA Today and Amazon bestselling book Clean Skin From Within and founder of TheSpaDr.com. She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world with a focus on skin and hormones. She has been featured on various TV shows, including The Doctors and Extra TV. Dr. Cates has interviewed over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within. Her next book Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance is coming September 2022.

Questions we answer in this episode:

How do hormonal imbalances impact our skin?
What kind of hormonal imbalances are we talking about?
How does the gut microbiome play in role in both skin and hormones? Fiber boost
How are toxins in skincare products a problem for our hormones?
What are top skincare ingredients to avoid and healthier alternatives?
How do changing seasons impact our hormones and skin?
What made you decide to do a 9-part documentary series on women’s health and hormones? How do listeners get access to this?!

So, hormones and skin are going to forever be in flux but here you got the inside scoop on how to stay ahead of the game.

Connect:

Docuseries: https://www.flippingfifty.com/thespadr

The SpaDr on social media:

https://www.facebook.com/DrTrevorCates/

IG: @TheSpaDr

12 Reasons to Use Infrared Sauna | Why I'm Using Mine Sep 11, 2022

Show notes

I swear by my infrared sauna (In fact, recently my hormones were off due to supply-change issue resulting in a change of the type of estrogen I was given. My skin- breakouts – and water retention were the worst. I used my solo sauna for 14 days in a row and got a lot of relief and quick healing for my stressed skin). Saunas are gold for so many reasons. For more on what exactly they do for you and how to use them, read this post/listen to the episode.

Benefits of Sauna that I Love

Look, I’ve been a sauna fan since high school when first introduced to one by one of my older siblings or their spouses, I can’t remember which. In high school? It just felt good. I loved the heat and the sweat on a cold day… and the way my skin looked and felt after. Little did I know I would need all of these benefits:

Improves Insulin Sensitivity
Burns Calories (heat regulation)
Improves Heart Rate Variability - This is a measure of recovery I discussed in You Still Got It, Girl!
Increases resilience of cells to stressors
Increases autophagy - It’s like benefits of fasting without fasting. But imagine coupling the two.
Provides a cardio-like stimulus for the heart (and no, that doesn’t get you off the hook)
Increases brain-derived neurotrophic factor (BDNF)

Reasons to Use Infrared Sauna, Specifically | Benefits

Heats deep in tissues - It’s an inside out kind of heat, not like lying in the sun or a steam room heating you from the outside.
Helps eliminate toxins - We store toxins in our bodies (specifically fat, making it hard to lose fat) so this release supports the release of fat. Exposure or consumption of heavy metals, PBCs, phthalates, flame retardants, pesticides, for example, get stored in fat by your body to attempt to protect and remove them from circulation.
Boosts nitric oxide- You’re going to hear more about this. It’s something that dilates blood vessels.
Provides rest/relaxation - While in the sauna in the late afternoon/evening I can power nap for 10 minutes. In addition though, I also sleep so soundly and am ready for bed that night in the most optimal way.
Supports immune function. - ‘Nuff said about our desire for this one, right? It does this by mimicking a fever. That’s how your body deals with infection. With sauna you’re giving it a small dose so each time you have a boost in your immune system.

Here’s How I Use My Infrared Sauna

I like to do about 30 or 35 minutes regularly.
What’s regularly? That’s about 3-7 days a week depending on my schedule and of course traveling throws that off. But when I am suffering from something – like right now, my estrogen levels have gone haywire due to a supply chain issue with the BHRT I was using. I’m using it every day for 14 days since – did you know? Throwing off hormone balance throws off fluid retention. It’s one of the signs I first noticed in 2019 when I finally cried uncle and said, I can’t flip this switch alone.
Of all the reasons to use infrared sauna, I prefer the ones that are “extra.” You know, like better recovery, better skin, faster healing, boosted immune system. But, I’ll admit when I really NEED a benefit, I’m a lot more consistent. (Like this little 14-day sprint I did. And it would have been a longer streak but I left for a trip at that point).
I start at lower temps if it’s been a while. Using my Solo Sauna I use the settings and keep it at 5 to begin. I build up so I’m usually at 7 or 8 for slightly longer periods of time.
I make sure before the sauna I’m well hydrated, with some high-quality salt or electrolytes and consume more water and salt afterwards as well.
For travel to Cozumel Ironman (twice since I’ve had my sauna) since I lived in hot dry climates, the training there wasn’t much support. So, I would sauna after exercise when possible and try to stay in 20-30 minutes. Definitely add electrolytes and extra salt (your body doesn’t lose just water! Even if you’re not training for an Ironman). I did about 14 sessions in the few weeks leading up to the race. So, my body was ready, and I had some idea of how to monitor my sodium needs.

What did that do for me?

Helped me to keep my heart rate lower comparatively than had I not done it. It also supports blood volume and red blood count (helpful to deliver more oxygen to working muscles). Ideally it helped me keep cooler during competition because my body was used to it. Overheating is a real concern when you’re in heat and humidity exerting yourself. When you do so for up to 17 hours, you want to take all precautions!

BUT… you don’t have to be doing an endurance competition or traveling to a hot humid environment to benefit from infrared sauna. And start with any sauna you have access to, they’re all beneficial, infrared just more so.

Here’s what sauna can do for you:

Increase oxygenation and sweat rate.

Why it’s good: Early onset of sweat means you’re able to cool yourself better. In a humid environment that gets a little tricky because if the air is saturated it doesn’t evaporate from your skin and cool you, but it still allows you to lose heat from your body. The increased oxygenation means that your working muscles get more oxygen to perform better.

In addition to the internal benefits for longevity you may not “see” right away, these two will make exercise feel better and be more effective for you.

Longevity benefits of sauna

A frequent use of sauna is associated with lower risk of dementia, hypertension, heart disease. Now, who knows, it’s very likely people who use saunas overall have healthier lifestyles than those who don’t. So, it’s hard to tell specifically what habit was most related.

But as a 38-year fitness professional, and at that point 13 years in perimenopause as an endurance athlete, it does make a difference.

I moved a few months ago. I just unpacked my sauna again yesterday because of this new-found need and I’m using it for 14 days. But after even just three sweat sessions in a row.. I sweat out pools of retained water and slept longer and deeper than I (already a good sleeper) normally do. And my skin seems to be calming down too.

What about you? Do you sauna? I’d love to know the reasons you use infrared sauna, or why possibly you started to and then actually still do!

Links to the Sauna I have at Home:

(FREE SHIPPING in September)My Sunlighten Solo SAUNA

Built-In models friends and family members enjoy

By the way, FREE shipping in September (that's a big plus!)

Links to previous posts & Flipping 50 episodes about Sauna:

Improve Fitness without a Workout: https://www.flippingfifty.com/sauna-benefits/

Hype or Hip: Sauna Benefits During Menopause: https://www.flippingfifty.com/sauna-benefits-during-menopause/

You, Iodine and Thyroid Health Sep 09, 2022

Show notes

What’s the relationship between iodine and thyroid health? That’s our conversation today. The explanation provided by my guest (returning guest, Sara Banta) makes a complicated, integrated process of body functions much easier to understand.

My Guest:

Sara Banta is the owner of Accelerated Health Products in addition to the host of Accelerated Health Radio and TV. She helps her clients and listeners reach their optimal state of health through proper frequency enhanced detox supplements, cutting edge technologies, and modalities.

Her journey hit rock bottom about 15 years ago suffering from Crohn's disease, hormonal issues, PCOS and heavy metal toxicity. After Western medicine couldn't give her answers or solutions, she discovered natural solutions that actually worked. As she was on her journey, she was hit with her 9 year old son’s diagnosis of leukemia. It was that moment that she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting edge protocols that combine Scalar frequency-based supplements, Chinese medicine, healing devices and much more to detox, reset and rebuild their Body, Mind and Spirit.

She has a degree from Stanford University in Economics and Psychology, Institute of Integrative Nutrition, and the Invincible Wellness System.

00:00

Questions we answer in this episode:

04:56 Why is iodine a necessary supplement in today’s world?

09:42 Who tests iodine sufficiency?

10:05 Why is it such a controversial supplement? Really, even among functional doctors, this one got resistance from my own functional doc.

The elephant in the room is, just when you might be open to exploring a new path to health, your doctor may throw up just one little additional source of resistance - a tone of voice, a look, or a flat out “That’s really is voodoo medicine” - literally heard by a good friend of mine yesterday when he asked his doctor about testosterone options and opened up with the the “optimal” vs “normal” level.

13:15 What will make TSH go high taking iodine?

17:56 What is causing a rise in hypothyroidism?

What dietary and other supplement tools can help thyroid health?

33:00 What's the future of medicine?

Connect with Sara:

Www.sarabantahealth.com

@acceleratedhealthproducts

Resources Mentioned on this Episode:

Accelerated Health Products: https://www.flippingfifty.com/accelerated

Genius Insight App (find it on www.sarabantahealth.com)

Amp Coil

Accelerated Silver

Prior Episodes You May Also Like:

Dr Alan Christianson regarding Thyroid and Iodine: https://www.flippingfifty.com/reverse-thyroid-disease/

What Every Woman Wants to Know About Menopause Sep 06, 2022

Show notes

What do you wish you’d known about menopause before you got here? Will you pass on information to your daughter differently? Here’s one chance. This episode is a fun jaunt both into the deep wants and wishes we all feel and some of us express.

We do a fun rapid fire game where I list symptoms of menopause and Dr. Stills fires back what it makes her consider first.

This episode is sponsored by the Flipping 50 Menopause Fitness Specialist course. I share more about it in the She Means Fitness Business podcast for fitness professionals. Click for more, or listen on your favorite podcast platform to She Means Fitness Business, or share with your favorite fitness pro.

My guest today shares as much as we can pack into this episode about what you and your daughter both want to know about menopause, before, during, or after.

My Guest:

Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards. Using her 20+ years of experience and extensive training and background in European Biological Medicine, anti-aging therapies, and Bio-identical Hormone Replacement, she has successfully helped thousands of women transition gently through the different stages of their lives with all natural methods.

Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science Of Self Healing podcast.

She is an expert physician for Women’s Health Network and she educates other physicians as the Co-Lead North American lecturer for the Paracelsus Academy in Switzerland. Patients work with Dr. Stills in a variety of ways: through telemedicine consults and her life-changing retreats for individuals or small groups in healing and rejuvenating locations around the world. Some patients will even fly out to see her or fly her in just to get the chance to work with her one on one.

00:00

Questions we answer in this episode:

09:50 If you could wave a magic wand and have women know things about menopause what top 3 things would you like to have them know before they arrive?

What’s the ideal time to start prepping for menopause?

16:26 If I said sex, skin, and fat … the greatest of these is ______________ … and I meant this is the greatest concern of women when they hit that transition how would you answer that?

Anti-aging therapies vs Pro-aging therapies? Which label feels to you like a better fit? And why?

Here are some of our rapid-fire questions. I say a menopause “sign/symptom/nuisance” you say… a remedy, habit to start or something to stop that would give the quickest support .. wanna play?

26:43 Painful intercourse

26:52 No desire for sex

27:06 Hot flashes

27:14 Belly fat

27:58 Insomnia

28:08 Feelings of depression/anxiety

28:29 Forgetfulness

Gut issues making “eating healthy” complicated

You’ve got a summit coming up, and I’m in ! And you and I chat at dinner about life and menopause and travel and all the things … while you’ve got a busy practice, a crazy travel schedule, and when at home you’re like grandma on steroids. What’s the importance of hosting a summit to you? And why now?

31:03

Can you share a little about the summit and tease some of your guests? I’m honored to be speaking, and yet feel like my listeners are getting me .. the draw of those great experts I’m among may be for them greater!

There’s so much more to share about menstruation and menopause. If one goes well, the other tends to go better. The time to think about

Join the Summit:

Mastering the Menopause Transition https://flippingfifty.com/mastermenopause

Follow Dr. Stills on Social:

facebook.com/drsharonstills

instagram.com/drsharonstills

5 Menopause Fitness Questions You Want Answered Sep 02, 2022

Show notes

It’s Q and A time again and this time it’s a round up of 5 menopause fitness questions. I got these from our Flipping 50 Insiders group on Facebook. If you’re there or you’re commenting on the show notes themselves, we often pick those questions precisely for episodes like this. These are some of your favorite episodes based on the downloads!

Thank you by the way for sharing, it really helps you and I both when more of the world is tuned into nuances of midlife fitness.

Kathy asks:

If you are feeling tired, run down, sore, or achy how do you plan your week of weight training and HIIT?

It has happened that as the week progresses something may crop up and I feel I need to eliminate one day of my workout to take a break.Is it best to skip a weight training or a HIIT day?

After doing large muscle strength training and beginning to move on to smaller muscle in arms, is it effective when doing only one set (for the smaller arm muscles)? I find myself running out of time some days and wondering if it is worth the effort to do only one set when 3 sets are not possible. Should I always do 3 sets for each muscle group?

Kim asks:

If post menopausal (total hysterectomy 1 year ago), on BHRT and began experienceing abnormally low energy and mood and interrupted sleep, how “hard” do I push myself? I’m able to do the strength training 2x/week with 72 hours apart but feel drained on the other days. I really want to get results.

Teresa asks:

Do we count warm up and cool down time towards the 45 minute HIIT each week? I have been doing 5 min WU, 20 minutes of intervals and 5 min of cool down twice weekly. Does this sound about right?

I hope these 5 menopause fitness questions have given you some insight - or confirmed, you've got this!

Resources:

Flipping 50 Insiders Group: https://www.flippingfifty.com/groups/flipping50insiders

NON WEIGHT LOSS REASONS to EXERCISE AFTER 50 Aug 30, 2022

Show notes

If you need just one more little nudge to get out the door, or turn on the exercise video today, this post is full of reasons to exercise after 50… unrelated to weight loss. Though, full-disclaimer, weight control, specifically body composition is always a benefit if your dose-response ratio is right.

An article in the NYTimes Well post on August 24 got the attention of exercisers. The article relayed a recent study in the British Journal of Sports Medicine (August 2022) connecting exercise to longevity. Even though not new news, hearing the exercise you’re doing has specific benefits reinforces your choices and commitment. With ongoing research on placebo effect, we also know that consciously plugging into the benefit of the exercise you’re doing, amplifies the results.

But let’s face it, as we get closer to death, longevity means more. If we’ve lost some significant health ground during the pandemic due to illness or inactivity, there’s a greater chance that we are motivated more by fear.

But what about the rest of us?

You look pretty good. You, nor anyone else, thinks you need to lose weight.

Even so, there are reasons to exercise after 50

Stress kills. It’s directly.. Not indirectly, associated with over 85 diseases. And if you produce endorphins, serotonin, and dopamine - all responsible for a good mood - during exercise your cortisol level is lowered. They can’t all be up. So.. produce those feel-good neurotransmitters and you can not only be in a (1) better mood… (2) you decrease risk of disease.

How much exercise?

Jogging 15 minutes or walking an hour decreased risk of depression by 26%. That’s a big deal considering 41% of midlife women deal with depression and 51% with anxiety.

(3) You sleep better. Just 10 minutes of self-selected exercise intensity improved sleep quality by 33% according to a National Sleep Foundation survey. How fast it happens? Past participants in the Hot, Not Bothered10-Day Challenge said they experienced better sleep by the 3rd day.

(4) You have more energy. Now this one may naturally be tied to sleep. You’re not sleeping, you start sleeping, you’re going to feel better. You also produce more mitochondria when you exercise with adequate intensity.

This one’s also tricky. Those who are over exercising, under recovering, or both are just sabotaging themselves thinking that feeling lousy will some day miraculously make them more fit. Never going to happen. The winner is almost always the athlete who shows up for game/race day better rested. Playing this game of life is no different.

Appetite?

Contrary to popular belief, the right exercise (5) curbs a crazy appetite by controlling blood sugar, and improves a sluggish appetite because it gets things moving and improves the function of everything, including your thyroid which contributes to metabolism. (6)

You will find less risk of visceral belly fat (reduced by 6% over 12 weeks for women using HIE training but insulin sensitivity didn’t change from exercise alone, indicating that post menopause a reduction of carbohydrates overall, and a switch to the type and timing of carbohydrate consumed is also important.

When you have an appetite and a healthy metabolism (though I know we’re flirting with weight loss - that’s not where I’m going), you may feel more frisky. That and exercise of almost all kinds gets you moving your hips more. Blood flow to your pelvis, (7) better digestion* from exercise itself and from eating better that naturally results, as well as and improved metabolism could also improve your libido (8).

Better digestion from exercise?

“Exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria.” These are all positive effects on gut health.

What kinds of exercise helps libido?

It seems all kinds within a sweet spot. That is more exercise was associated with less chance of sexual disfunction. However, over training or exercise that exacerbates adrenal fatigue and will have the opposite effect.They types of exercise include weight training - that stimulates testosterone, short intense intervals, and those like pilates or yoga, that increase blood flow to the hips specifically. Of course, the specific pelvic floor exercise, kegels will do good.

For women, sexual arousal is short-lived. Though there may be an overall level of sexual activity in women who are active, the rise of hormones that improves sex means shortly after exercise is a good time for.. Well, a good time.

In case you didn’t know, exercise is one of the best things you can do for your brain. Aside from happy transmitters, more muscle mass is associated with reduced risk of Alzheimer’s and dementia. (9).

Brain-Related Reasons to Exercise After 50

For every 1 unit of muscle strength, there was a 43% decrease in the incidence of Alzheimer's Disease. What types of strength training? Using the minimum dose of 2x a week strength training, where AD was present, that was using machines to eliminate cognitive issues from becoming an obstacle. The inclusion of power exercises (fast twitch muscle), and of cognitive games during the strength exercise was also beneficial.

To Try:

Count by 3s as you do each repetition, recite your phone number backward between sets, learn someone else’s phone number, recite it, then backward, tell me your phone number by number first, area code next and your middle digits last between sets. Determine your age in 1977, or how old your grandmother would be today if she were alive.

You’re more attractive. There’s no faking health. Not really. You can definitely buy anything these days. Implants, which run a risk, botox, hair extensions, nails… you name it. But one thing you can’t fake is real health. Your eyes shine or they don’t. Your skin glows or it doesn’t. Look in the mirror when you exercise and you’ll see it. The increased circulation and elimination of toxins through sweat as well as waste removal internally… it all adds up. No way to fake that. (10)

A Camera-Ready Move

Besides improving lymphatic flow that can decrease puffiness around the eyes (the morning before a photo shoot my photographer found me on the treadmill about an hour before the shoot doing a quick 20-minute interval session because I hadn’t slept well), science shows that the skin of aging athletes was more resilient than that of couch potatoes.

That? Brings us back to the conversation about mitochondria. It’s about both boosting the cellular level production of mitochondria where you change the way you age. (Listen to the explanation of mitochondria and the benefit of algae in your diet).

And bonus… confidence. (11) If you’re lifting weights, especially, the change in your posture is reflected in the way you carry yourself. People turn to watch confidence walk in the room. More than just a beautiful woman, it’s confidence that captures attention and holds it.

For midlife women especially, who go through so many changes, some that may deal a blow to the self-esteem or body confidence, exercise added a big boost.

What’s your biggest of these non-scale reasons to exercise after 50?

References:

(1) https://pubmed.ncbi.nlm.nih.gov/35416941/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

(3) https://www.eurekalert.org/news-releases/678942

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627948/

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340823/

https://pubmed.ncbi.nlm.nih.gov/33345051/

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939225/

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2838435/

https://pubmed.ncbi.nlm.nih.gov/35712202/

(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531076/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603361/

https://pubmed.ncbi.nlm.nih.gov/34299744/

Primary research:

https://bjsm.bmj.com/content/early/2022/08/10/bjsports-2022-105519

New York Times article:

https://www.nytimes.com/2022/08/24/well/move/cardio-strength-training-benefits.html

Episodes mentioned:

Mitochondria and algae: https://www.flippingfifty.com/mitochondria/

Flipping 50 TV libido: https://www.flippingfifty.com/get-your-libido-back-episode-3/

Resources:

EnergyBits code: debra for 20% off! HERE: https://www.energybits.com/

10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

How to Make Progress without Tired All the Time Results Aug 27, 2022

Show notes

If you’re tired all the time, the fastest way to make progress is to stop.

Truth. Women currently in midlife can have limited beliefs about exercise.

If these ring true for you in spite of feeling more tired then stay tuned:

[Limiting Beliefs]

I have to exercise because I want to lose weight
I need to push through the exercise in spite of being tired all the time.
When I get more fit I won’t feel so tired.
If I just lose the weight, then I’ll have more energy.

Look, there are more but I’ll stop here.

Let’s unpack each one of them. I’m going to unpack these AS IF, you’re tired all the time.

Whether you:

Could take a nap after exercise
Are tired before you even begin
Can’t get yourself going to exercise before noon
Find you’re tired even following the Flipping 50 Formula for women in midlife

… this is for you.

You have to exercise if you want to lose weight.

Truly at some point you will WANT to exercise, but if you’re exercising tired, you may be PREVENTING weight loss.

How is that? It's about the interaction of cortisol, adrenals, and fat storage.

You Need to push through exercise in spite of being tired all the time

It’s immediate evidence that you’re defaulting to the “hard work” needed for results we were taught by post-depression parents! 1) it doesn’t need to be hard 2) pushing comes with no brownie badge, in fact is digging you deeper into that adrenal stress (low cortisol) and that can wreak havoc with your thyroid. All of which.. Responsible for your energy and metabolism.

When I get more fit, I will have more energy.

Girlfriend, you won’t “get more fit” if you don’t have the right hormones operating and or have the wrong ones in a perfectly imbalanced place.

This is a do-not-pass-go-do-not-collect-$200 thing. You can’t skip ahead.

If I just lose the weight, then I’ll have more energy.

You can’t lose the weight while in fat storage. And when your adrenals are working overtime, your cortisol is off (too high or too low), there is no fat burning happening. Just adrenal stress.

Resources:

Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

8 Daily Habits(AND my TEDX talk): https://www.flippingfifty.com/TEDx

Facebook page to find videos of Formula: https://www.facebook.com/flipping50tv

The What, Why, and When of PRP and Shockwave Therapy | Midlife Women Aug 23, 2022

Show notes

Are you familiar with PRP therapy? How about shockwave therapy? My guest today and I break down the what, why and when… as well as the who is and isn’t a candidate for it. If you’ve got questions about these treatments and certain chronic issues like plantar fasciitis, hip bursitis, or carpal tunnel syndrome… or you’re interested in a little vampire facial … this is your episode!

Need an easy way to start exercise? The 5 Day Flip

00:00

My Guest:

Dr. Sabrina Solt is a naturopathic medical doctor located in Scottsdale, AZ. She has been practicing regenerative and anti-aging medicine since 2013. Over the years, she has mastered various treatment modalities, such as prolotherapy, PRP, adipose and bone marrow derived stem cells, as well as birth tissue biologics such as amniotic allograft and exosomes. She is known for crafting comprehensive and custom tailored treatment plans for her patients which include things like diet and lifestyle changes, nutritional supplements, bio-identical hormones, peptide therapies, and of course regenerative injections. In her free time, Dr Solt enjoys reading, traveling, and spending time with her husband and two children.

Hear about Plasma Rich Platelet Therapy and Shockwave Therapy (and Platelet Poor Plasma!)

Questions we answer in this episode:

What is PRP?

What can it be used for?

03:50 What are the Male (and female!) sexual applications

04:58 Are there any negative side effects or down time?

08:00 Number of treatments to experience benefits?

10:35 Who is a good candidate for PRP?

16:54 What is shockwave therapy?

17:25 When is it used? What does it treat?

What precautions or side effects?

Connect with Dr. Solt:

Website: Www.stemcelltherapypro.com

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

Women’s Fitness | Running and Returning Author Vicki Hunter Aug 21, 2022

Show notes

Running and Returning is a book, a story, and a glimpse into the tapestry of life for now 61-yr-old runner, Vicki Hunter. Vicki is a prior fellow trainer I met in at RallySport in Boulder. She has recently published a book and whether you are a runner like Vicki, a parent of a child with addiction, or none of the above… this episode is one you’ll identify with.

Vicki’s story is testimony to the resilience of the body and the mind.

00:00

My Guest:

Vicki Ash Hunter is a writer, runner, coach, and retired university instructor. A lifelong athlete, Hunter found respite in running as a teenager in the 1970s and hasa since relied on it to satisfy her competitive nature and keep her body and mind healthy and strong. Her running resume is stacked with races ranging from 5K to 50 miles, including the 1988 Olympic Marathon Trials and the Pikes Peak Marathon a dozen times, She still competes, and in 2021, at age 60, ran the Boston Marathon in 3 hours, 30 minutes.

Hunter’s running career is dotted with accidents and injuries, however, and some of them were life-threatening and life-altering. Most significantly, she came back from near-death after a car accident in 1997, when she was pregnant with her first child. She credits her own fitness and fortitude; her will to deliver a healthy baby; running; and the care of specialized and alternative practitioners for her and her daughter’s survival, recovery, and return to real life.

Where she is now

Hunter, who retired from the University of Colorado, where she taught political science, is now a running coach certified in Foundation Training and the Lydiard method. She is a movement specialist who works with athletes of all levels and abilities and is particularly attuned to the needs of ultrarunners. Influenced by her own experience recovering from injuries, she is passionate about and dedicated to helping people move better.

Hunter holds a Ph.D. in political science and is the mother of two grown daughters. She and her husband live in Boulder, Colorado, and Kona, Hawaii. Running and Returning is her first book.

As we release this podcast, it is the last day to register for the September Retreat in Boulder, CO. where you can enjoy a deeper conversation and running clinic with Vicki included in the retreat weekend. (Along with equally unique and inspiring and practical other sessions) Register Today. https://www.flippingfifty.com/co-fitness-retreat

Questions we answer in this episode:

07:38 What prompted you to write the book and tell your story?

Describe your horrific accident, 14 weeks pregnant

At 55 you suffered another critical injury, this time trail running, and it resulted in some fear and trauma have you gone through any therapy to be sure that the trauma isn’t stored in your body?

18:50 What was it like as far as people around you, and the kind of support you needed, wanted, vs maybe repelled?

29:45 When did you start running?

37:38 How did that first trail run after your arm injury go?

That year, 2016 , you’re 55, with so many major life events, one of those was your daughter’s struggle with addiction. How has that played out in your reliance or enjoyment of running?

The last question… tune in for this one!

Connect with Vicki:

Vforcepro.com

Vicki’s book:

Running and Returning

Other books you may enjoy if you like to read:

The Wizard of Foz - Dick Fosbury: https://www.amazon.com/Wizard-Foz-Fosburys-High-Jump-Revolution/dp/1510736190/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1661051562&sr=1-1

My Marathon - Frank Shorter: https://www.amazon.com/My-Marathon-Reflections-Gold-Medal-ebook/dp/B01AC5JFRQ

Other Episodes You Might Like:

Women, Water, Running, and Recovery Tips for Injuries: https://www.flippingfifty.com/women-water-running-recovery-tips-injury-free-exercise/

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