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The Flipping 50 Show

Debra Atkinson

  • 49 minutes 2 seconds
    Heal Your Gut, Save Your Brain

    If you or someone in your family deals with Parkinson’s, Alzheimer’s or you’re simply in midlife dealing with changing hormones, this episode and the book we’re discussing, Heal your gut, save your brain, will be one you don’t want to miss.

    My Guest:

    Dr. Partha Nandi, M.D., F.A.C.P is the creator and host of the internationally syndicated medical lifestyle television show, Ask Dr. Nandi. He is the Chief Health Editor at WXYZ ABC Detroit, a practicing physician, renowned international speaker, appearing at TEDx, medical conferences like Digestive Disease Week and keynotes for organizations such as Medtronic, Phathom Pharmaceuticals, and Eli Lilly.

    Dr. Nandi partners with global health organizations, including the Ministry of Health in Jamaica and India and WHO. He give inspiring talks to international conferences and symposia, meeting global health leaders.

    His mission, “To Be Your Own Health Hero,” incourages individuals to take control of their health. His latest book, “Heal Your Gut, Save Your Brain”, explores the connection between gut and brain health.

    Questions We Answer in This Episode:

    • What inspired you to write "Heal Your Gut, Save Your Brain"- [00:05:25]
    • Explain the gut-brain axis and why it is so critical for overall health?- [00:09:26]
    • How did your father’s stroke influence your research?- [00:06:38]
    • What are the most surprising connections between the gut and brain? - [00:10:15]
    • How does the gut influence conditions like depression and anxiety? - [00:12:41]
    • What are some practical steps to improve gut and brain health? - [00:18:43]
    • How do lifestyle factors such as diet, exercise, and stress management play a role in maintaining a healthy gut-brain connection? - [00:22:10]
    • Can you talk about your Five Pillars for Optimal Health? - [00:19:16]
    • Can you share real-life gut health success stories? - [00:34:08]
    • What are the key takeaways of your book, “Heal Your Gut, Save Your Brain”? - [00:42:01]

    Connect with Dr. Nandi:

    https://www.AskDrNandi.com

    On Social:

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

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

    Tiktok: https://www.tiktok.com/@askdrnandi

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

    Twitter: https://twitter.com/askdrnandi

    Other Episodes You Might Like:

    Your Brain Better | A No Negative Side-Effects Method:

    https://www.flippingfifty.com/your-better-brain/

    Get and Keep Your Brain Fit, Healthy, and Strong:

    https://www.flippingfifty.com/leaky-brain/

    Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre:

    https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/

    Events or Affiliate partnership we're promoting in this episode:

    Resources:

    https://www.healyourgutsaveyourbrain.com/

    5 November 2024, 10:00 am
  • 29 minutes 57 seconds
    I Asked Chat Gpt for 3 Menopause Strength Workouts - Here’s What I Got

    Here are three strength training workouts designed specifically for women in menopause. These focus on maintaining muscle mass, boosting bone density, and supporting hormone balance. Each workout should be done 2–3 times a week, allowing at least one rest day between sessions.

    Workout 1: Full Body Strength (45 min)

    Warm-up (5-7 minutes):

    • March in place or light walking
    • Arm circles, leg swings, and hip openers

    Main workout:

    • Squats (with or without weights) – 3 sets of 10-12 reps
    • Push-ups (on knees or toes) – 3 sets of 8-10 reps
    • Bent-over rows (with dumbbells or a resistance band) – 3 sets of 10-12 reps
    • Step-ups (use a sturdy chair or bench, alternate legs) – 3 sets of 10 reps per leg
    • Plank hold – 3 sets of 20-30 seconds
    • Bicep curls (dumbbells or resistance bands) – 3 sets of 10-12 reps
    • Deadlifts (with dumbbells, focus on glutes and hamstrings) – 3 sets of 10-12 reps

    Cool down: (5 minutes of stretching)

    • Focus on hamstrings, quads, chest, and back.

    Workout 2: Upper Body Strength (40 min)

    Warm-up (5-7 minutes):

    • Light arm swings, shoulder shrugs, and walking lunges

    Main workout:

    • Dumbbell chest press – 3 sets of 8-10 reps
    • Lat pull-down (or assisted pull-ups if available) – 3 sets of 8-10 reps
    • Dumbbell shoulder press – 3 sets of 8-10 reps
    • Tricep dips (use a bench or sturdy surface) – 3 sets of 10 reps
    • Hammer curls – 3 sets of 10-12 reps
    • Renegade rows (dumbbells in a plank position) – 3 sets of 8-10 reps per side
    • Lateral raises – 3 sets of 10-12 reps

    Cool down: (5 minutes of stretching)

    • Stretch shoulders, chest, and arms.
    • No Lower body

    Workout 3: Lower Body & Core Focus (45 min)

    Warm-up (5-7 minutes):

    • Light squats, hip circles, and side lunges

    Main workout:

    • Glute bridges – 3 sets of 12-15 reps
    • Lunges (stationary or walking) – 3 sets of 8-10 reps per leg
    • Leg press (if at the gym) or goblet squats (at home) – 3 sets of 10-12 reps
    • Side leg raises (with or without ankle weights) – 3 sets of 12 reps per side
    • Plank with leg lift – 3 sets of 10-12 reps per leg
    • Russian twists – 3 sets of 20 twists
    • Bird-dog – 3 sets of 10-12 reps per side

    Cool down: (5 minutes of stretching)

    • Focus on hamstrings, glutes, and core stretches.

    Notes from Chat Gpt for 3 Menopause Strength Workouts

    “These workouts are designed to help women in menopause maintain lean muscle, improve bone health, and boost metabolism. Encourage the women to lift heavier weights as they feel stronger while maintaining proper form. Always leave room for rest and recovery to support hormone balance.”

    For menopause metabolism, a total body workout is generally better. Here's why:

    • Boosts overall metabolism: Total body workouts engage multiple large muscle groups, which means more calorie burn both during and after the workout. This is great for combating the slower metabolism that often accompanies menopause.
    • Time-efficient: A total body routine lets you hit all the major muscle groups in one session, perfect for those with busy schedules.
    • Hormonal balance: Engaging the whole body in one session can help with better regulation of hormones like cortisol and insulin, which are crucial during menopause.
    • More frequent stimulus: With total body workouts, you're stimulating your muscles more frequently, which helps preserve muscle mass key for maintaining a healthy metabolism.

    Split routines can be effective too, but total body sessions may offer more metabolic bang for your buck during menopause.

    Resources:

    Other Episodes You Might Like:.

    1 November 2024, 9:00 am
  • 36 minutes 10 seconds
    Better Sex In Menopause and Beyond

    How’s better sex in menopause sound? For many it sounds like a distant and foreign trip.

    Sex is one of the most popular topics on the show. Many women tell me their partners are glad they’re attending. Sex is such a hot topic (see what I did there?) that low libido was a topic answered one of the first three episodes of the Flipping 50 TV show.

    Did you know there are two types of desire? And did you know that sex never has to stop?

    My Guest:

    Dr. Kelly Casperson is a urologist, public speaker, sex educator, and top international podcaster

    whose mission is empowering women to live their best lives. Dr. Kelly identified the need for

    better resources and developed a sex education class for women that covers topics like sexual

    health, intimacy, mind work, and the science of desire. She combines education, humor, and

    candor in her podcast "You Are Not Broken" where she dismantles the myths women have

    learned and normalizes healthy, enjoyable sex worth desiring, in addition to essential education

    on midlife health and hormones.

    Questions We Answer in This Episode:

    • What is the science of desire? [00:18:05]
    • What are the common myths women believe about their sexuality? [00:07:25]
    • Is there a dramatic or distinct fall off of sexual interest for women related to menopause or when does that occur? [00:13:15]
    • What are the reasons women stop being intimate in midlife? [00:12:45]
    • What are the two different types of desire? [00:18:05]
    • What is the most important thing to know about desire mismatch in a couple? [00:19:25]
    • How to find a doctor or talk to your doctor about sexual health issues and hormones [00:28:25]
    • Does a woman recognize an “issue” with sexual health? [00:26:35]

    Connect with Dr. Kelly:

    https://www.kellycaspersonmd.com

    On Social:

    Other Episodes You Might Like:

    Resources:

    29 October 2024, 9:00 am
  • 51 minutes 41 seconds
    Caregiver to Midlife Crisis to Over 50 Fitness Athlete

    The Doctor is in the house and she’s an over 50 fitness athlete. She’s juggled all the balls you may have from a caregiver and midlife crisis like me. But she’s returned to her prior passion for fitness competitions. Or has she? I’ll ask that question - is it the competition or the training or the being on top of your game?

    This over 50 fitness athlete is prepping not just for a November competition but serving patients and clients and hosting a summit. How does she fit it in?

    This is a perfect episode to share with you just before the holidays. We cover quite a bit of tips and tricks for dealing with getting fit and sticking to your own goals during the holidays while still enjoying them.

    My Guest:

    Dr. Venus, The Fit Foodie M.D., is a board-certified Physical Medicine & Rehabilitation physician trained at Yale, Univ. of Miami, and UC-Irvine. With a thriving California medical practice, she's been a national-level fitness athlete and respected trainer serving clients from single moms to pro athletes, and even an action film star. A repeat guest on "The Doctors" TV series, Dr. Venus has also appeared on NBC's "Today" and "American Gladiators," and contributed to outlets like iHerb.com and Oxygen Magazine.

    Questions We Answer in This Episode:

    • How did you handle your mid-life crisis? [00:07:10]
    • Have you experienced this competitive edge? [00:23:20]
    • What's your personal secret to staying young? [00:11:50]
    • Having been a fitness competitor for so long, what does being fit mean to you? [00:39:20]
    • What role does stress play for you in your training now and your midlife body? [00:40:20]
    • What part of training do you love the most? [00:41:00]

    Connect with Dr. Venus for Fitness Mastery Summit (Nov. 7-10, 2024)

    https://www.flippingfifty.com/fitnessmastery

    On Social:

    Facebook:

    https://www.facebook.com/doctorvenus

    Instagram:

    https://www.instagram.com/docvenus/

    YouTube:

    https://www.youtube.com/@drvenusoncall

    LinkedIn:

    https://www.linkedin.com/in/doctorvenus

    Other Episodes You Might Like:

    Resources:

    25 October 2024, 9:00 am
  • 48 minutes 39 seconds
    An Intermittent Fasting Update with Cynthia Thurlow

    In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it.

    I’m looking forward to sharing this one with you.

    My Guest:

    Cynthia Thurlow is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, and the CEO and founder of Everyday Wellness Project. She’s been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed over 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium and Entrepreneur. Cynthia was recently listed in Yahoo Finance as one of the “21 founders changing the way we do business.” She’s also the host of Everyday Wellness Podcast, which was listed as “20 podcasts that will help you grow in 2020”  by Entrepreneur magazine, and in Business Insider “21 podcasts to expand your mind in 2021.”

    Questions We Answer in This Episode:

    • What’s new we need to know about intermittent fasting? [00:06:15]
    • How are your views on intermittent fasting evolving? [00:07:10]
    • What impact has life events as well as your menopause stage had on your habits? [00:09:00]
    • What supplements do you view as keys to success for women? [00:30:29]
    • What’s motivating your physical and lifestyle habits most? [00:10:10]
    • How has fueled exercise changed your ability to gain lean, lose fat, or gain strength? [00:08:20]

    Connect with Cynthia:

    On Social:

    Facebook:

    Instagram:

    YouTube:

    Other Episodes You Might Like:

    Resources:

    22 October 2024, 9:00 am
  • 55 minutes 51 seconds
    Optimizing Hormones Early in Perimenopause

    My Guest:

    Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care.

    Emily is passionate about making complex hormonal topics accessible and believes that great health starts with happy hormones and a balanced stress response.

    Questions We Answer in This Episode:

    • Why do you think there still so much confusion about hormone replacement therapy and if it's "good" or "bad"[00:18:56]
    • You suggest there are downsides to hormone testing… and I’m curious about why you’d say so? [00:22:50]
    • I’m also shocked to find some believe testing is unnecessary with estrogen and progesterone replacement therapy, that seems like a big fat game of trial and error and any woman on HRT knows that getting your cocktail right already is a course-correcting journey as it is - say more about these people who are shooting darts in the dark.. Who does that? [00:24:29]
    • First of all, what is balanced? How do you know when all of the major hormones are "balanced"? [00:27:52]
    • Do you think every woman benefits from testosterone replacement therapy? [00:34:26]
    • What additional factors do you focus on with your patients to help them be successful with HRT? [00:35:08]

    Few women were optimizing hormones early in perimenopause a decade ago. But the health outlook for those that do stands to be significantly better than for those women who experience drops then boost it again.

    Are you doing HRT in perimenopause? Or Did you?

    Connect with Emily and The Perimenopause Revolution Summit

    On Social:

    Instagram:

    Facebook:

    Other Episodes You Might Like:

    Resources:

    15 October 2024, 9:00 am
  • 21 minutes 5 seconds
    How I Choose Podcast Guests and Controversial Topics

    In this episode, it’s all about how I choose podcast guests.

    First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the educated individual in me giving advice even creating programs in a way that may go in opposition of what you want.

    That is because I’m applying 40 years of science studies, combining the physiology of fitness with physiology of menopause, and with the science of human behavior and change. We’ve created things that will make some of you contest the way we deliver them.

    I wanted to share how we come to accept or reject for now guests who apply for the show or who are pitched by PR firms. How we reach out to find professionals who can not only share science but share stories, theirs and clients or patients they’ve worked with.

    Someone recently was upset hearing a guest used Ivermectin to overcome C-19.

    Others have suggested that Ozempic or semaglutide, drugs were black and white.

    Another listener and social media follower said though she’d followed for years, she thought I’d lost it (meaning marbles) when I hosted someone discussing energy frequencies.

    I have experts who want to come on and talk about Keto and intermittent fasting. I have professional opinions about both based on my 40 years of experience working with midlife women and our community of more than 300K women.

    But I won’t just turn them away. I’ll ask if they’re open to a conversation about when and how and why it might not be appropriate for everyone all the time. If they’re willing to agree to disagree and to help a listener hear both sides of the story and decide for themselves what and when and why, I still may bring them on.

    I also reserve the right to not publish recordings that are poor sound quality, or a discussion that was terribly awkward when a guest didn’t answer questions I asked but followed some hidden agenda.

    How I Choose Podcast Guests and Topics for You

    In response to the Ivermectin question:

    Actually, many of the function physicians I work with use this personally if they've caught it soon enough.

    I don't know that we have to agree with 100% of what any expert or human does or says. But I do think personally we have to keep listening and taking in another set of thoughts.

    Otherwise, we'd still be believing that the retracted study data suggesting that HRT, specifically bHRT was a threat vs a life-preserving option for women.

    All said with respect. I wish I had the luxury of not listening to someone because I didn't agree with every thought: it would relieve a lot tension! But I've had to be willing to adjust my thinking and see science interpreted from all sides.

    Certainly, hope this isn't irritating and lands as intended for you as the means of my own filter for women.

    I've hosted Intermittent Fasting experts knowing fed exercise is more optimal for women in midlife and beyond for 8 years.. and guess what... they've come around, and two big proponents are now agreeing with the science suggesting that we have to choose priorities and timing of everything.

    That wouldn't have happened without someone challenging their thoughts and listening to the conversation.

    I must host those I agree with, those I don't, and be transparent about that.

    Not long ago, hormone replacement therapy was very misunderstood. Recently, someone I know well consulted with her physician and was told, going on would be more risky than not because it’s been too long since menopause.

    Other doctors are adamant that this is not the case. I’ll continue to bring them on. You DO have choices. One physician only has the experience they have and the degree to which they’re comfortable making changes in thoughts, information and actions …. Is the medical care you’ll receive from them.

    I’d love to hear your response to this episode.

    Resources:

    5 Day Flip:

    https://www.flippingfifty.com/5-day-challenge-new/

    Discovery Call:

    https://www.flippingfifty.com/wellness-coaching-for-life/

    Ultimate Assessment:

    https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/

    Other Episodes You Might Like:.

    Can I Still Start Hormones 10 Years After Menopause? Doctors Respond:

    https://www.flippingfifty.com/start-hormones-10-years-after-menopause/

    One Thing I Would Change After 40 Years Working with Women in Menopause:

    https://www.flippingfifty.com/working-with-women-in-menopause/

    11 October 2024, 9:00 am
  • 33 minutes 51 seconds
    Why Am I Sore in Menopause and What to Do About It

    In this episode you’ll hear me respond to one of our Flipping 50 members asking a question about being sore in menopause, for no reason. If you’re sore, stiff, or even have a little niggle or “catch,” this is for you.

    If you’ve passed this kind of thing off for arthritis or getting old, stick around. If not you, a girlfriend or sister needs to hear this.

    Paulette asked:

    “I'm looking for suggestions about what helps with muscle stiffness and soreness unrelated to injury.

    I have noticed in my transition to menopause that I have much more muscle stiffness and less flexibility,  despite being quite active and doing yoga several times a week. It's mostly my legs and hips...and low back...well, probably every muscle...lol.

    I wake up stiff and it generally improves within a few minutes of movement, but I notice it throughout the day when I bend down, or try to get down on the floor or up from there.

    I'm sure this is a common complaint among 50 plus women...what helps with this?”

    Reasons for Being Sore in Menopause

    Some women experience this and it can be due to a lot of things… The changes in estrogen during menopause can lead to various symptoms. Specifically, estrogen deficiency can cause a snowball of symptoms.

    Some of the habits we thought were good, are actually not, or not going to match the status of our hormones and their influence on muscles, bones, connective tissues, gut health, sleep, sex and every cell in our body.

    Over time, women are finally getting more savvy. As we find more women less willing to accept weight gain, belly fat, frequent injuries, stiffness, or in this podcast, soreness as normal processes of aging… and instead as clues we need a pivot from prior habits or beliefs, we’ll all start making aging better instead of dreaded!

    Reduce or eliminate:

    • Dairy
    • Gluten / Wheat
    • Eggs
    • Soy
    • Peanuts
    • Corn
    • Nuts (including almonds and almond flour or almond milk)

    Oxalate consumption can also be a problem. The body makes oxalate acid that can contribute to muscle pain or soreness as well as gut issues. (Listen to the podcast for a food high in oxalate and the flips)

    If you have any other leaky gut signs (gas bloating, constipation, diarrhea). But.. you don’t have to have these gut signs, by the way, to have a problem with the gut or these oxalates. They’re sneaky little things.

    Lack of Gut Issue Doesn’t Mean You Won’t Be Sore in Menopause

    Here are some suggestions for increasing your anti-inflammatory response.

    Add or increase:

    • Salmon
    • Omega 3 supplements
    • Magnesium
    • Vitamin D
    • Antioxidant rich brightly colored veggies
    • Matcha tea (a clean, tested for mold and heavy metals ceremonial grade is super high in antioxidants having one of the highest ORAC values)

    Habits:

    • Epsom salt baths
    • Longer warm up and cool down
    • Infrared Sauna
    • Pay a little more attention to your mobility work

    As a side note:

    Genetics play a part in whether you tend to get sore or not. There are two specific genes identified with this. Certainly with conditioning, you’ll experience less soreness. But a unique workout, involving small muscles you don’t use often will cause more muscle soreness than something that focuses on glutes or quadriceps that are used to a lot of activity.

    Other Episodes You Might Like:

    6 Secrets to Less Stiffness and Muscle Soreness After 50:

    https://www.flippingfifty.com/6-secrets-to-less-stiffness-and-muscle-soreness-after-50/

    Current Status: Fatigued and Want to be Fit!:

    https://www.flippingfifty.com/fatigued-and-want-to-be-fit/

    4 Step Process to Resolve Fatigue Naturally:

    https://www.flippingfifty.com/fatiguedoc/

    Resources:

    Lisa Barr: www.BarrCenter.com

    Teri Cochrane: www.tericochrane.com

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

    References:

    Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 1–7. https://doi.org/10.1080/13697137.2024.2380363

    11 October 2024, 9:00 am
  • 51 minutes 41 seconds
    Six Powerful Ways To Keep Your Perimenopause Brain Sharp

    Whether you or your daughter, or someone you know, the perimenopause brain can be a “thing.

    If you’ve been tuning in to Flipping 50 long enough, you’re familiar with symptoms of menopause. In this episode, I explore the connections of symptoms to brain health. With my guest, we’ll share how bHRT or Bioidentical Hormone Replacement Therapy could benefit not just your brain, but also your cardiometabolic health.

    Tune in to discover what we can do to improve your perimenopause brain power and cardiometabolic health.

    My Guest:

    Dr. Mariza Snyder is a functional doctor, perimenopause and menopause expert and the author of eight books. Her recent book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on optimizing women’s health. Dr. Mariza is also the host of the top-rated Energized Podcast, (with over 12 million downloads) designed to empower women to claim agency over their health.

    Questions We Answer in This Episode:

    • You’re in a unique niche I think we’ll see more and more of - the blending of perimenopause and postpartum or young children which is a whole other animal than comparing women who are otherwise asymptomatic until mid or late 50s… and wow! I can’t imagine.. Having been a mom to an infant or toddler I can’t imagine what women who have severe or stacked symptoms during perimenopause and young children too, might face. [00:03:59]
    • What has been your perimenopause journey and how has your journey inspired you to support women in midlife? [00:07:56]
    • What are some of the biggest symptoms that you find show up for women in midlife you’re serving and how are so many of them related to their brain? [00:10:13]
    • How can BHRT be beneficial for brain and cardiometabolic health? [00:15:16]
    • What are other habits you like to recommend a woman use to improve her resilience, strength and cardiometabolic health? [00:27:37]
    • First, let’s define cardiometabolic health and how that plays out for women more used to hearing and using metabolism. Metabolic flexibility, cardio as so many women know is related to heart, but a vocabulary lesson is in order here. Let’s just assume it's the first day of midlife women’s health class and we want to define all of these terms so we don’t do any assuming. [00:18:32]
    • What are the most powerful levers for boosting our perimenopause brain energy and capacity? [0030:32]

    Connect with Dr. Mariza:

    Thriving in Perimenopause and Menopause Summit:

    https://www.flippingfifty.com/perimenopausesummit

    On Social:

    Other Episodes You Might Like:

    8 October 2024, 9:00 am
  • 39 minutes 24 seconds
    Timetable for Strength Training Benefits in Menopause

    You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave.

    Unlike Amazon you can’t get them dropped on your doorstep in a few hours, but you will be pleasantly surprised (or reminded) by the fact that some changes happen in seconds.

    Within Minutes these are Happening:

    Increased Heart Rate - which means increased blood flow to brain and because of that a decreased level of pain and increased sense of alertness and creativity and problem solving

    Release of Anabolic Hormones - testosterone and growth hormone

    blood sugar reduction - it's used for the fuel for the exercise, even 10-15 air squats works so of course, if you're lifting with a load or tempo that causes more muscle stress

    Release of Neurotransmitters - this occurs more with intense exercise and may take a few minutes but by the end of your workout, dopamine, and

    Improved Neuroplasticity - if you're trying to learn a new language or absorb new information you might want to push play while you're working out.

    How to amplify these while you workout?

    Want more "feel good" hormones ? Play music you love, workout with a friend (and yes, even an exercise video if you feel like the instructor "gets you" and is more than a drill sergeant could do this)

    Want to take advantage of learning or inspire a little creativity?

    If you're already working on a project, absorb a little content about it before the workout and don't necessarily dwell on it while you workout. Your brain may actually answer questions you ask while you're taking a break from it. But also, listen to that Spanish lesson or informative podcasts while you exercise.

    Within days or weeks these strength training benefits occur

    Reduce Hot Flashes - in the  24 hours after a moderate or higher intensity workout. The same is not true of low or leisurely activity. A 2012 study in the medical journal Menopause.

    Continued Neural Connection - studies show a large part of initial gains - up to 8-12 weeks of training - are still due to that stronger neural connection. During this time, heavier may not be better, especially for women in midlife with history of injury or tendency toward injury.

    Blood Sugar Control Improves - reducing insulin resistance issues that negatively impact visceral belly fat, so you will be on the path to reducing total fat as well as directly impacting visceral fat

    Strength Increases - due primarily to the neural connection as your brain learns or also strengthens the signaling between brain and muscle while you're learning a new movement pattern or waking up an old one. This isn't yet due to size (or hypertrophy) so the first few weeks you may not see noticeable change but you will already be picking up a heavier weight.

    Fiber Size Increases - after those first weeks and as that neural connection continues, muscle fiber size increases, and you'll likely see more tone as evidence.

    Changes in Fiber Type - less noted but the anaerobic exercise improves your type two or fast twitch fibers. So important for aging because these are lost without intentional stimulation. These changes will continue and enable more powerful speed and agility work that further enhances your aging process.

    Tendons And Ligaments Improve - a big bonus for midlife women who have lost estrogen and are thus more prone to injury. You'll be improving resilience in those for every day activities as well as preparing to do heavier work that will be a greater stimulus for bone and metabolism boosts.

    Over Months and (lasting) Years....these strength training benefits occur

    Reversed Aging Effects of 179 Genes Associated with Aging - hello game-changer. If you start October 1 by April 1 (no kidding) you'll be younger.

    Increased Bone Density - with the right progressive protocol (we don't jump in at the end and we can't stay at the beginning if you're able to do more) significant changes take 9 months to a year for the bone remodeling process. But if you're having an annual DEXA (and I highly recommend you do), you'll have noticeable change with strength training as you also fix any gut issues.

    Reduced Risk of Both Sarcopenia and Osteoporosis in Late Life - muscle and bone loss historically have been issues related to metabolic disease and structural issues related to falls, fractures, bedrest, weakness and injury directly related to falls or consequent falls. Resistance training is proven to decrease this risk. But ? Pilates and yoga may be on the continuum... they are on the left... not the right.

    Psst. Sarcopenia and osteoporosis BOTH begin in your 30s. Muscle peaks at 25, bone at about 30. Losses of each begin around 30 and 35, respectively. Think about what you were doing. Were you consuming adequate protein? Doing high impact and high intensity resistance training? Were you prioritizing sleep? Or were you on weight loss diets one after the other, skipping meals or skimping on calories, or making poor choices? You may have been doing the best you knew then, or may have been ignoring best in search of short cuts to skinnier obsessions so many women have. You can support a young woman from making the same mistake. Her bones could be better thanks to you.

    Other Episodes You Might Like:

    What They Don’t Teach Women About Strength Training and should: https://www.flippingfifty.com/teach-women-about-strength-training/

    How Does Strength Training Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/

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

    References:

    4 October 2024, 9:00 am
  • 49 minutes 13 seconds
    From Managing Menopause to Winning Menopause What’s Your Story?

    Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you.

    If you think life right now is hard or you are overwhelmed, I think this episode will be one you’ll find rather awesome in the real sense of the word.

    We’ll dive into the mindset shifts and emotional resilience to navigate this phase, helping you embrace the possibilities that lie ahead.

    “After surviving a triple devastation in losing the love of her life, her job, and her health all at once, Dr. Marjah Simon-Meinefeld began a 10+ year journey studying, reading and listening to everything she could on deliberately creating a new life.”

    My Guest:

    Marjah Simon is the visionary behind Author Writer’s Academy, where successful entrepreneurs, entertainers, and executives become authors effortlessly. With a rich background in law, military service, modeling, and business, Marjah is a seasoned attorney and international speaker.

    Marjah's impressive portfolio includes not only 5 of her own books but creating 100+ published authors, making her a prolific coach, writer, and a dedicated mentor to aspiring writers. Join her at Author Writer’s Academy to share your amazing story with the world.

    Questions We Answer in This Episode:

    • Say more about “deliberately creating a new life” for women managing menopause changes [00:09:40]
    • Do you think hitting bottom is required to get to the top? [00:12:50]
    • Discipline and drive would seem to be common denominators in your background and history, talk about intentional health decisions and actions daily [00:08:50]

    Connect with Marjah:

    www.awa4Life.com

    https://marjah360.com

    On Social:

    Other Episodes You Might Like:

    Resources:

    Marjah’s Amazon book ‘Next Life Next’ https://a.co/d/7IVEnaA

    Stronger 12-week program: https://www.flippingfifty.com/getstronger

    1 October 2024, 9:00 am
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