Fitness Shifts in Menopause: When Your Trainer May Not Get You Results

Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now.

It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women.

Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause.

Ask these Questions to Avoid Getting a Trainer That May Not Get You Results:

1. What specific training have you had about training women in midlife?
2. What is unique in the way you train women in midlife vs younger women/older women or men?
3. How do you define success?
4. What kinds of things will you be asking me to do?
5. What are the most important components of the work we’ll do together?
6. I’ve heard it said that guidelines and quotas for exercise aren’t necessarily the best way for women to design an exercise program. What are your thoughts on programming for me?
7. How do you measure success?

That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs:

• Dr. Stacy Sims offers a course
• Girls Gone Strong offers a Women’s training course
• Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies)

Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority.

Resources:

What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise

5 Day Flip: https://www.flippingfifty.com/5dayflip

Other Episodes You Might Like:

Don’t Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/

How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!!

Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause.

Exertion Levels During Fasting? What should and can you do during physical exercise when fasting?

Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this?

My Guest:

Shawn Wells, MPH, LDN, RD, CISSN, FISSN

A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally.

Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause.

Questions We Answer in This Episode:

Clarification on Fasting: Addressing common confusions about fasting, such as:

• How long should one fast? [00:07:53]
• How to know when fasting becomes excessive? [00:14:47]
• What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25]

Website:  https://shawnwells.com/

Website for custom formulations: https://zonehalo.com/

On Social:

Instagram - https://www.instagram.com/shawnwells/

YouTube - https://www.youtube.com/c/shawnwells

Facebook - https://www.facebook.com/Ingredientologist

LinkedIn - https://www.linkedin.com/in/ingredientologist/

Twitter - https://twitter.com/Ingredientology

Pinterest - https://www.pinterest.com/ingredientologist/

TikTok - https://www.tiktok.com/@ingredientologist?lang=en

Other Episodes You Might Like:

Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/

Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/

HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com)

Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com)

Resources:

Blood Glucose Monitor: https://www.flippingfifty.com/myglucose

What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise

If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about:

• Low dopamine receptors
• Addiction

You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice.

For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors.

The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect.

You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious.

You wonder, why is this happening to me?

And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do.

That, friend, is going to backfire big time.

The hardest thing for you to do, is the thing you must, and that’s stop working out so much.

How to Stop Overdoing Exercise in Menopause

That’s hard so here are a few suggestions.

Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights.

But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am.

Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day.

Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat.

While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care.

That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it.

You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass.

How to Give Up Overexercising in Menopause for the Results You Really Want

The solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important?

Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important?

The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this:

• Cortisol rises (or tanks)
• Blood sugar rises (even if you ate nothing) – inflammatory response
• Insulin rises (you’re in fat storage)
• Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage)
• Cortisol wonky usually negatively impacts quality of sleep
• Ghrelin and Leptin are off the next day

We can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this.

If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels.

Here are some suggestions:

• Go for frequent walks
• Get outdoors
• Spend time with a pet
• Call a friend
• Enjoy a belly laugh (movies, jokes, friends)
• Try yoga instead of HIIT
• Try Pilates for a week instead of tough strength training workouts

Do you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™.

In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again.

Can you relate? I’d love to hear from you if you want to share even anonymously.

Resources:

What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise

5 Day Flip: https://www.flippingfifty.com/5dayflip

Other Episodes You Might Like:

Understanding the Role of Cortisol and Exercise in Menopause: https://www.flippingfifty.com/cortisol-and-exercise/

Cortisol: Don’t Let It Derail Your Fitness: https://www.flippingfifty.com/cortisol-hormone/

Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems.

Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel.

My Guest:

Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results.

Questions We Answer in This Episode:

●How unconscious programs are forming, and how they affect the nervous system?[00:011:20] 

●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20]

Connect with Dr. Olga:

Website: https://www.drolga.com/

On Social:

YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL

LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/

Resources:

What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise

Other Episodes You Might Like:

Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/

Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference.

In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health.

So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating.

The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause:

• Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13]

  Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes

• Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37]

• Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57]

• Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42]

• Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15]

• Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18]

• Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37]

• Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22]

There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you.

Coming up later this month we’re talking about Pelvic Health.

Resources:

Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein

Flipping 50 Plant Protein: https://www.flippingfifty.com/protein

Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein

Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein

Essential Amino Acids: https://www.flippingfifty.com/staylean

Creatine: https://amzn.to/3PxXK2x

Magnesium: https://amzn.to/3PxXK2x

Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50

What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise

References:

Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too!

Previous Episodes You Might Like:

I Gained Muscle After 50: How I Lost Fat

https://www.flippingfifty.com/Gained-muscle-after-50

Less Belly Fat: Muscle Loss is Fat Gain in Menopause:

https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/

Live Longer Regardless of Your Biological Age:

https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/

Follow me on:

YouTube: https://www.youtube.com/flipping50tv

Instagram: https://www.instagram.com/flipping50tv

Facebook: https://www.facebook.com/flipping50tv

A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why.

Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward.

Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight.

So when the doctor says, "Start with the mindset," believe it. It's true.

My Guest:

Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change.

Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all.

Questions We Answer in This Episode:

• What do we do at PHD? [00:04:29]
• Most common myths re: weight loss [00:19:11]
• 5 steps to reset the scale [00:23:02]
• Thoughts on Ozempic? [00:29:19]

Connect with Dr. Ashley Lucas:

Website: https://myphdweightloss.com/

On Social

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

YouTube: https://www.youtube.com/@drashleylucas

Resources:

PHD Weight Loss Program: https://myphdweightloss.com/our-approach/

Academy of Nutrition and Dietetics Scholarship: https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships

Other Episodes You Might Like:

Midlife Weight Loss: Burn Body Fat, Balance Your Hormones

https://www.flippingfifty.com/midlife-weight-loss/

The Genetics of Metabolism and Weight Loss for Women Over 40

https://www.flippingfifty.com/genetics-of-metabolism/

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

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

Time Flies: How I Lost Fat and Gained Muscle After 50

In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead.

How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60

I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that!

Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight.

We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along.

Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list.

The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to.

Apparently, I had to be 60 to give myself permission.

Here’s How I Gained Muscle After 50

The exercise & lifestyle changes that happened in this last decade:

• I prioritize protein and non-starchy veggies [over something low fat]
• I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it.
• I focus on eating enough rather than eating less.
• I prioritize walking and weight training (even over HIIT)
• I implement recovery strategies daily, only now waiting until I need them.
• I lift heavy at a minimum once weekly but usually twice.
• I cycle training very consciously.
• I use explosive power and fast twitch agility 2-3 times weekly.
• I rest consciously between sets of exercises for the same muscle group.
• I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too.
• My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW.

Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY:

Epsom salt baths (be sure there is NOTHING added)

Sunlighten Sauna: https://www.flippingfifty.com/sauna

Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50

Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources

One More Thing About Gaining Muscle After 50

Someone watched a video of Moses this week and commented, I wish I could get excited about nothing.

"A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back.

If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well.

Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place.

I have no intention of letting my goals get smaller as I get older.

They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that.

Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details.

Resources:

Stronger: https://www.flippingfifty.com/getstronger

Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate

Blood Glucose Monitor: https://www.flippingfifty.com/myglucose

What When Why to Exercise summit 2024:

https://www.flippingfifty.com/wwwexercise

Other Episodes You Might Like:

Less Belly Fat: https://www.flippingfifty.com/less-belly-fat

How Much Protein Do You Need After 50:

https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/

Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout

https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones.

This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies.

It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being.

My Guest:

Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com. She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones.

Questions We Answer in This Episode:

• What’s your background? Why did you get into the health field? [00:03:50]
• Why do you think so many people have low hormone production today? [00:13:47]
• What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33]
• What metals interfere with and reduce thyroid hormones? [00:17:18]
• How can you best assess your toxicity levels? [00:19:04]
• Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32]
• Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38]
• What is your favorite and most effective detox protocol? [00:28:47]
• Where can the listeners find you and learn more about your work? [00:31:00]

Connect with Wendy Myers:

Website: https://myersdetox.com/

Watch the docuseries: http://www.theheavymovie.com

On Social:

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

YouTube: https://www.youtube.com/@WendyMyers

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

TikTok: https://www.tiktok.com/@myersdetox

LinkedIn: https://www.linkedin.com/in/wendymyersdetox

Twitter: https://twitter.com/MyersDetox

Pinterest: https://www.pinterest.com/MyersDetox/

Resources:

Stronger: https://www.flippingfifty.com/getstronger

Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits

Detox Carbon 60: https://www.flippingfifty.com/c60

My Infrared Sauna: https://www.flippingfifty.com/sauna

HTMA: https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/

Other Episodes You Might Like:

Restore Hormones to Factory Settings? More Science for bHRT

https://www.flippingfifty.com/restore-hormones/

Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper

https://www.flippingfifty.com/sexual-health-expert/

Mothers and Daughters Hormones and Health Literacy

https://www.flippingfifty.com/hormones-and-health-literacy/

For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause

For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat.

Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk.

Let’s do something about that.

A few facts I know by heart and wish I didn’t:

• 3-8% of muscle mass every decade beginning at age 30
• 15% loss of muscle strength each decade starting at 50
• 1-2% loss of muscle mass every year starting at 60

How that matters:

• 50% of women over 50 have insulin resistance
• Muscle mass loss can be prevented and or muscle mass can be gained by weight training plus nutritional and lifestyle habit strategies.
• Yet fewer than 20% of women are lifting weights at least twice weekly.
• If we could dig into that deeper we would likely find a much smaller percentage of women over 50 are strength training.

Is a diagnosis all we're waiting for? Are we holding off till it's more convenient?

Nothing good ever is.

Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body.

What else matters when you’re lifting weights and potentially don’t see the changes occur:

• Aim for 1 gram of protein per pound of body weight
• Take 5gm creatine daily
• Aim for at least 2.5 -3.0 g leucine per 25-30 gram protein at multiple meals for elderly and more for young adults (where does that leave you midlifer?)
• Lift weights at least twice weekly for all major muscle groups
• Perform multiple sets
• Meet daily sleep needs
• Avoid under eating (a situation of low energy availability)
• Walk daily
• Avoid excessive cardio

(Keep cortisol and blood sugar levels in control)

Connect with Debra Atkinson:

Website: https://www.flippingfifty.com/

On Social:

Facebook: https://www.facebook.com/Flipping50TV

Instagram: https://www.instagram.com/flipping50tv or https://www.instagram.com/flipping50

LinkedIn: https://www.linkedin.com/in/debraatkinson or https://www.linkedin.com/company/flipping50

Resources:

Stronger: https://www.flippingfifty.com/getstronger

Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate

Blood Glucose Monitor: https://www.flippingfifty.com/myglucose

HIIT: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/

Other Episodes You Might Like:

Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well

https://www.flippingfifty.com/low-energy-availability-in-menopause/

How Much Protein Do You Need After 50:

https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/

Weight Gain in Perimenopause and Menopause

https://www.flippingfifty.com/weight-gain-in-perimenopause-and-menopause/

10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health

https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/

Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx

https://www.flippingfifty.com/midlife-exercise-rx/

Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens.

My Guest

Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine.

Questions We Answer in This Episode:

• What prompted you to write this book (Younger You: Reduce Your Bio Age and Live Longer, Better? [00:03:36]
• What is DNA Methylation? [00:09:19]
• Why should you include mushrooms in your diet? [00:14:15]
• Which is more advantageous when it comes to biological age? Plant-based or animal-based products? [00:16:44]
• Talk to me a little bit about exercise. So what did you find was key? [00:23:38]
• How important is joy? [00:26:59]
• That period of time you were going through a really hard time. Is there any equivalent to that with resilience in life? [00:31:29]

 

Connect with Dr. Kara

Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com

On Social:

On Social:

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

Instagram: https://www.instagram.com/drkarafitzgerald/?hl=en

LinkedIn: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b

Twitter: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author

 

Other Episodes You Might Like: 

The ABCs of Metabolic Mastery for Midlife Women

https://www.flippingfifty.com/metabolic-mastery/

What Are the Real Secrets to Longevity?

https://www.flippingfifty.com/real-secrets-to-longevity/

Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well

https://www.flippingfifty.com/low-energy-availability-in-menopause/

 

Resources

Resources: YOUNGER YOU: https://youngeryouprogram.com/book/ https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger

If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to. 

In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you. 

It’s going to take more effort to win this tango. 

During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone. 

Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors. 

Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage. 

This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results. 

There are two things that stimulate muscle protein synthesis in menopause: 

-Adequate protein intake on a per meal basis

-Adequate mechanical stress to the muscles (resistance training)

That decreased muscle protein synthesis results in an increased need for protein (quality protein) 

Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats. 

Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life. 

But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality. 

In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual.

Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses. 

HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider. 

I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods. 

Good News About MPS in Menopause

A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat. 

You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend. 

And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some. 

The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men. 

Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams. 

While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about 

If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go.

Gain Muscle in Spite of Anabolic Resistance

According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial.

Summary of Muscle Protein Synthesis in Menopause:

At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training.

Resources: 

Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate

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

Other Episodes You Might Like: 

3 Steps to Gain Lean Muscle in Menopause

https://www.flippingfifty.com/gain-lean-muscle/

It’s Not Just About How Much Protein | Menopause Fitness

https://www.flippingfifty.com/how-much-protein/

References:

https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM.

https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131

https://www.sciencedirect.com/science/article/pii/S2666379123005402

https://pubmed.ncbi.nlm.nih.gov/37221858/