Tune in to this episode as we redefine core strength. It's time to break the silence and take charge. Pelvic Floor Fitness After 40 is a game-changer.

Questions We Answer in This Episode:

• What is the pelvic floor, and why is it essential for overall health, especially as we age?
• What is the Cooch Ball, and how does it differ from traditional pelvic floor exercises?
• What are common myths about pelvic floor health you'd like to debunk?
• How does pelvic floor fitness relate to core strength, and why is this connection important?
• Are pelvic floor issues inevitable with age? What can women do to prevent or address them?
• How does mindset impact pelvic floor health, and what mental shifts can improve pelvic fitness?
• What simple exercises or habits can listeners use to maintain or improve pelvic floor health?
• How can improved pelvic floor fitness enhance confidence, intimacy, and overall well-being?

Connect with Jana:

On Social:

Facebook: https://www.facebook.com/groups/1711662052544025

Instagram: https://www.instagram.com/jana.danielson/

TikTok: https://www.tiktok.com/@jana.danielson

YouTube: https://www.youtube.com/@Jana.Danielson

Other Episodes You Might Like:

Pelvic Floor Health in Menopause and Exercise: https://www.flippingfifty.com/pelvic-floor-health-in-menopause/

How to Make (Sex and) Exercise More Effective: Pelvic Floor: https://www.flippingfifty.com/pelvic-floor-tips/

Your Pelvic Floor: Prolapse and Incontinence: https://www.flippingfifty.com/your-pelvic-floor/

Resources:

Exercise Planning Guide Freebie: https://www.flippingfifty.com/exercise-planning/

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

Total Fitness Formula For Women – Online Course (Fit Pros Coaching): https://www.flippingfifty.com/store/coaching-programs/total-fitness-formula-for-women-course-fit-pros-coaching/

To overcome gut issues in midlife, start with understanding how your gut health impacts every part of your well-being. Conditions like SIBO, or Small Intestinal Bacterial Overgrowth, can feel overwhelming, but they don’t have to define your quality of life.

If you’ve ever wondered how to overcome gut issues and feel your best, this episode holds the answers.

My Guest:

Shivan Sarna is the author of the Amazon Bestseller Healing SIBO, a TV host, and the creator of the SIBO SOS® Summits and Community, the Digestion SOS™ documentary series, the Gut & Microbiome Rescue Summit, the Liver and Gallbladder Rescue Summit, the Lymphatic Rescue Summit, the Dental Health Connection Summit, the Fascia and Chronic Pain Rescue Summit, and Chronic Condition Research.

After a lifetime of struggling with health issues, Shivan made it her mission to share information with others who are struggling. Her personal mantra is “SOS: Save Our Selves.” And that's what she has helped thousands of people do!

Questions We Answer in This Episode:

• Tell me about your health journey and what brought you to where you are today. [00:04:46]
• What exactly is SIBO and why is it important to recognize, diagnose correctly and treat correctly? [00:10:14]
• What are some of the root causes of SIBO and how do you address this? [00:24:28]
• What suggestions do you have to help people’s mindsets overcome chronic conditions? [00:30:07]

Connect withShivan:

https://sibosos.com/

Join the Summit:

https://flippingfifty.com/newscience

On Social:

Facebook:

https://www.facebook.com/groups/SIBOSOSVirtualSummit

Instagram:

https://www.instagram.com/sibo_sos/

Other Episodes You Might Like:

Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/

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/

Resources:

Flipping 50 Membership:

https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:

https://www.flippingfifty.com/getstronger

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

Menopause summit - Will provide affiliate URL directly.

(Message from Shivan)

Resources:

Our Bodies Ourselves (book)

Are you drinking coffee and wondering if coffee is good or bad for midlife?

Coffee drinkers, pay attention. In this episode, America’s happy gut doctor shares the pros and cons of coffee. Know the benefits without sabotaging your gut health or adrenals.

Do not miss this to know if coffee is good or bad for midlife?

My Guest:

Dr. Vincent Pedre, Medical Director of Pedre Integrative Health, Founder of Dr. Pedre Wellness, and CEO of Happy Gut Life. He is a Functional Medicine-Certified Practitioner with a NYC-based concierge practice and bestselling author of two gut-health books. His latest, The GutSMART Protocol, includes a 14-day personalized gut-healing plan. His newest offering, Happy Gut Coffee, is a clean, toxin-free coffee that you can trust to keep your gut happy.

Questions We Answer in This Episode:

• Is coffee good or bad for the midlife woman’s gut? What are the pros and cons? 00:08:35
• What are microplastics, and how do they enter the human body, particularly the gut? 00:10:45
• How do you prefer your coffee? What’s your prep? 00:12:05
• How do you doctor your coffee up? 00:17:25
• What is the difference between caffeinated vs decaf coffee? 00:27:45
• How much coffee does it take to get benefits vs how much is too much? 00:34:05

Connect with Dr. Vincent:

https://www.flippingfifty.com/happygutcoffee

On Social:

Facebook:

https://www.facebook.com/DrVincentPedre/

Instagram:

https://www.instagram.com/drpedre/

LinkedIN:

https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/

TikTok:

https://www.tiktok.com/@drpedre

Other Episodes You Might Like:

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/

Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/

Midlife Gut Solutions from Bloat to Colitis and Crohn’s: https://www.flippingfifty.com/gut-solutions/

Resources:

Debra’s Favorite Matcha: https://www.flippingfifty.com/piquetea

Debra’s Favorite CGM: https://www.flippingfifty.com/myglucose

If you do a single search for your knee or hip pain, you’ll be served dozens of joint pain solutions in your social media and Google searches. Are they any good? I’m smiling to think of my step dad who after retirement took it upon himself to order things he’d see on TV or find strolling through Osco. Similarly, you can start looking on Amazon and wala, here come a dizzying array of joint pain solutions for you. 

I’ve been sent or gifted no less than 3 in the last two months. The odds or Gods are with me: two out of three are working amazingly well. This is the first of episodes sharing them because I know that the science behind them working is something you need to hear.

This first new tool I’ve  been using is revolutionizing the way people move, recover, and perform. It isn't just about temporary pain relief; it’s about restoring alignment and enhancing strength for a long term change in the way movement feels. 

Today, we’ll explore how this innovative approach works and how it’s transforming lives. Today we discover the power of Protonics for biomechanical balance!

My Guest:

Frank Joutras is Founder and President of Protonics G3 Sport LLC, and is the leader for the Protonics G3 Development Project. Frank who is co-inventor of the Protonics system with Physical Therapist, Ron Hruska, holds several patents on exoskeleton and robotics design. Frank, has over 30 years of technical and development experience in biomechanics, exoskeletons, fitness equipment, virtual environments and robotic system, and holds several patents in this area, including patents held by Facebook, Inc.

Questions We Answer in This Episode:

• How does Protonics help improve overall fitness and health?

• What is unique about Protonics?

• It looks like a knee brace; explain why it is not a knee brace or acts like one?

• Why is the system only put on the left leg?

• Talk about Protonics now being available without a prescription and your new market through influencers.

• Discuss some of the world-renowned clinicians and fitness trainers involved with Protonics.

• What research has been done in the past?

 

You heard it here first. You are not balanced.

 

Connect with Frank & Try Protonics:https://www.flippingfifty.com/protonics Use this link when availing Protonics to get $100 off and a 30-Day money back guarantee

On Social: Facebook: https://www.facebook.com/share/15Wyx5BBfF/?mibextid=LQQJ4d Instagram: https://www.instagram.com/protonicsg3/ YouTube: https://youtube.com/@protonicsg3/ 

 

Other Episodes You Might Like:

Community Member SpotLight: Rotator Cuff Injury Solutions: https://www.flippingfifty.com/rotator-cuff-injury

The Chronic Pain Solution for Complete Resolution: https://www.flippingfifty.com/chronic-pain-solution 

 

Resources:

Menopause Makeover 2.0:

https://www.flippingfifty.com/mm2

Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger 

Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/

What if we could give you Circadian Rhythm hacks to improve your sleep ang energy throughout the day? Tune in to this episode to know what are these Circadian Rhythm hacks I’m talking about.

Definition of Circadian Rhythm:

Circadian rhythm is your body’s internal clock, a 24-hour cycle, regulating your sleep-wake patterns, hormone levels, and other vital bodily functions.

What can affect your circadian rhythm?

• Light exposure
• Food intake.
• Stress.
• Physical activity.
• Temperature.
• Travel
• Sleep habits, including overnight or off-hour work shifts
• Health conditions, including medications

So it makes sense we can create circadian rhythm hacks or havoc during menopause that will … accelerate aging or reverse it.

Overview of Menopause and Circadian Disruption:

Menopause can disrupt circadian rhythms due to hormonal fluctuations, leading to sleep disturbances and metabolic changes.

Circadian Rhythm: The Body's Internal Clock

• Mechanisms of Circadian Rhythm: Regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, circadian rhythms synchronize with environmental cues
• Impact of Menopause on Circadian Rhythm: Hormonal changes can alter sleep patterns and circadian timing, affecting overall health.

Sleep and Menopause: The Gap

• Sleep Challenges During Menopause: Insomnia, night sweats, and frequent awakenings, often due to hormonal fluctuations.
• Consequences of Poor Sleep: Disrupted sleep can elevate cortisol levels, impair glucose metabolism, and increase fat storage.
• Strategies for Optimizing Sleep:
  • Consistent Sleep Schedule: Maintaining regular sleep and wake times
  • Evening Routines: Limiting blue light exposure and engaging in calming activities before bed
  • Nutritional Considerations: Consuming a balanced diet and avoiding stimulants close to bedtime

Circadian Rhythm Hacks: Resetting Your Body

To reset your circadian rhythm, your body needs to follow a healthy 24-hour schedule. Use the following tips to stay on track:

• Stick to a daily routine.
• Get morning light.
• Stay active with daily physical activity.
• Create a sleep sanctuary.
• Avoid evening stimulants.
• Limit your screen time.
• Skip late naps.

Exercise and Hormone Balance: Syncing with Your Rhythm

• Timing of Exercise:
  • Morning vs. Evening Workouts: The timing of exercise can influence circadian rhythms and sleep quality.
  • Hormonal Effects of Exercise: Workouts affect cortisol, melatonin, and body temperature, playing a role in circadian regulation and sleep quality.
  • Evening and High-Intensity Exercise: This does not have a significant negative effect on sleep quality but physiological circadian rhythm tends to alter.
  • Long-Term Morning Exercise: This decreases cortisol concentrations after awakening and improves sleep quality.
  • Overtraining: A long-term longitudinal study reported significantly higher morning cortisol levels and reduced sleep quality after overtraining in the postseason compared to the preseason in female soccer players
• Impact of Exercise on Cortisol and Circadian Rhythm:
  • Cortisol Response: Exercise induced cortisol release, varying based on intensity and timing.
  • Circadian Alignment: Regular physical activity regulates circadian rhythms, improving sleep and metabolic health.
• Recommendations:
  • Morning Exercise: Moderate-intensity workouts in the morning may enhance alertness and align with natural cortisol peaks.
  • Evening Exercise: Low-intensity activities like yoga in the evening can promote relaxation without disrupting sleep.

Nutrition: Eating with the Clock

• Meal Timing and Circadian Rhythm:
  • Impact on Metabolism: Aligning meal times with circadian rhythms can improve glucose metabolism and insulin sensitivity.
  • Evening Eating: Consuming large meals late in the evening may disrupt sleep and circadian alignment.
• Nutritional Strategies for Hormone Balance:
  • Balanced Diet: Incorporate lean proteins, healthy fats, and complex carbohydrates to support hormonal health.
  • Specific Nutrients: Ensure adequate intake of magnesium and omega-3 fatty acids, which play roles in sleep regulation and inflammation reduction.

Lifestyle Circadian Rhythm Hacks

• Daily sunlight exposure.
• Evening light management.
• Stress management techniques, like meditation and deep breathing.
• Consistent meal times.

Listener Q&A or Case Study

• Addressing Common Concerns:
  • Sleep Struggles: Try managing insomnia during menopause. Sleep Yourself Skinny
  • Exercise Timing: Explore how adjusting workout schedules can enhance energy levels and sleep quality.
  • Nutritional Adjustments: Do meal planning to support hormonal balance.
• Success Story: Share a real-life example of a client who improved her health by aligning her lifestyle with her circadian rhythm.

Other Episodes You Might Like:

Natural Solutions to Restorative Sleep in Menopause: https://www.flippingfifty.com/restorative-sleep-in-menopause

Exercise Timing Improves Exercise Benefits in Menopause: https://www.flippingfifty.com/improves-exercise-benefits-in-menopause

Why I Meditate and My Recent Weeklong Meditation Experience: https://www.flippingfifty.com/why-i-meditate

Resources:

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

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

References:

https://my.clevelandclinic.org/health/articles/circadian-rhythm?utm_source=chatgpt.com

https://e-pan.org/journal/view.php?doi=10.20463%2Fpan.2023.0029&utm_source=chatgpt.com

https://dspace.stir.ac.uk/retrieve/ec096291-95e3-4ae6-96a9-7c91b35cfb1b/1-s2.0-S0306453022001846-main.pdf?utm_source=chatgpt.com

Knowing the root cause for metabolic health is the key to thriving through midlife and beyond. In this episode we’ll help more clearly understand the connection between metabolic health, weight, disease risk, and the power of daily habits.

Discover how addressing the Root Cause for Metabolic Health transforms aging.

My Guest:

Dr. Reena Singh is a Naturopathic Doctor who specializes in metabolic health, weight loss and women's health. She overcame her own chronic illness diagnosis in her early 20s which is what led her into naturopathic medicine. Her goal is to always address the root cause. Creator of the Metabolic Hormone Reset Program.

Questions We Answer in This Episode:

• What does it mean to "address the root cause"? 05:10
• What is metabolic health? 10:30
• Why is metabolic health so important and how is it connected to our weight and risk for disease? 12:40
• Why is it important to get proper blood work done? What should we be looking for? 18:30
• How do our daily lifestyle habits impact our weight and health goals? 27:20

Connect with Dr. Reena at the Midlife Makeover Summit:

https://www.flippingfifty.com/midlifemakeoversummit

On Social:

Facebook group: https://www.facebook.com/groups/metabolichormoneharmony

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

Other Episodes You Might Like:

The ABCs of Metabolic Mastery for Midlife Women: https://www.flippingfifty.com/metabolic-mastery/

The Hidden Reason for Belly Bloat: https://www.flippingfifty.com/reason-for-belly-bloat/

Mastering Midlife Metabolism: The Key to Fat Loss After 45: https://www.flippingfifty.com/key-to-fat-loss-after-45/

Resources:

Power Plate (Use Code: FLIPPING50 for 20% off) https://www.flippingfifty.com/powerplate

Stealth Core Trainer: https://trystealth.com/debra

It’s the New Year and many of us are interested in changing habits. Or we think we are… Changing habits can be hard. The question might be, should we be interested in creating habits?

We have 60-70,000 thoughts a day. Unfortunately, 90% of them are the same as yesterday.

We seek habits, Atomic Habits the book by James Clear, has been at the top of the charts for over five years.

Yet, Dr Ellen Langer, author of CounterClockwise and Mother of Mindfulness, a professor at Harvard, says habits might be the worst thing we do. We’re no longer aware of our surroundings.

She isn’t talking about yoga and meditation. She was talking about being aware. By consciously focusing on noticing. What did you notice today if you drove to work? What did you notice on your walk?

We’re not mindful at all.

I’m guilty. I used to preach to university students, no ipods during class. I’d send them out on a walk or run or have them do their mile fitness test without it. Most thought that was awful. Now I often catch up on a podcast or training. When I received an ipod as a gift downloaded with hundreds of my favorite artists and began using it, I was hooked. Shortly after I realized that I was in the middle of a 6 mile run and the battery died. I stopped dead in my tracks and wondered how I’d make it home. Twenty-five years of running with nothing but my thoughts and then I can’t move without it.

Questions We Answer in this Episode:

• How changing habits is hard- [00:21:05]
• What your personality really is - [00:21:40]
• What is association vs dissociation - [00:11:40]
• Who do you need to become to have the results you want - [00:38:41]

Changing Habits is Hard Thanks to Personality

Actions start with thoughts. Our thoughts produce feelings. If we think that exercise has to be hard, then exercise becomes torture, eating differently is deprivation, or going to bed earlier is missing out.

It’s those thoughts that create feelings, feelings motivate actions.

Keep saying “that’s just me” then you’ll keep being the way you are now. That gets you the results you’ve been getting.

Vs

Adapt to the things that will get you what you want. You won’t be able to keep doing and thinking the same thing.

Take a woman who wants to lose belly fat, sleep better, and build stronger bones. If she’s accustomed to nightly cocktails, those drinks may feel like a part of her personality. Even knowing the health benefits of cutting back, she may struggle to stop because her environment and habits reinforce her behavior.

The same goes for habits like avoiding exercise, attending muscle-wasting bootcamps, or clinging to diets that give short-term wins but long-term setbacks. These habits feel safe because they’re familiar, even when they don’t work.

But you might not be motivated about changing habits because they’ve become your personality.

If it feels safe, It’s what you know.

Changing feels unsafe because it disrupts comfort zones. Internal resistance arises when automatic habits take over, like reaching for coffee without thinking or defaulting to social norms. External resistance shows up when family or friends resist your changes, making it easier to stick to old patterns.

Thoughts create feelings. Feelings drive actions. And familiar—even if it’s struggle—feels safe. Recognizing internal and external triggers is the first step to breaking free and creating the habits that align with your goals. Change starts in your mind.

The Path to Changing Habits May Not Be the One You Think

I want to leave you with two thoughts.

First, maybe changing habits isn’t the goal.

Reaching goals means not repeating what’s gotten the same results. Who do you need to be to have what you want? What messages are you telling yourself? What would someone where you want to be say?

Second, maybe it’s time to upgrade your system, like a phone or laptop.

What if you’re operating on comments from years ago—told you’re not smart, must work harder, or it’s safer to stay quiet?

What if you still believe things must be hard to earn what you want? Decades later, you say, “I’ll just work harder” instead of considering “different.” Asking, “What if it were easy?” changes everything.

What if you spoke up for what you need, skipped what doesn’t serve you, and said no unapologetically?

Just consider what you likely already know to be true about yourself. There’s a juggling act between changing habits and having a true awareness, a mindfulness in every day. What haven’t you even dreamed that could be true of this coming year for you?

Other Episodes You Might Like:

Your Best 2023 | A Free Workshop for Women:

https://www.flippingfifty.com/best-2023

From Mindless to Mindful (and Younger in Weeks):

https://www.flippingfifty.com/counterclockwise

Resources:

FREE 5 Day Start:

https://www.flippingfifty.com/5DayFlip

8 Simple High Protein Recipes:

https://www.flippingfifty.com/high-protein-recipes

C60:

https://www.flippingfifty.com/c60

Episode Sponsor:

https://www.fitnessmarketingacademy.com/menopause-fitness-specialist

It’s not your motivation or discipline, it’s behavior patterns that keep you stuck.

Whether it’s sugar, binge eating, nightly glass of wine, picking a fight, overreacting, staying up too late… what breaks these habits and disrupts our reactions to triggers? Today, we’re diving into eating patterns labeled “good” or “bad” and cycles of consistent exercise followed by complete inactivity.

Let’s break the behavior patterns that keep you stuck!

My Guest:

Amber Romaniuk, an Emotional Eating, Digestive, and Hormone Expert, has 11 years’ experience helping high-achieving women build body confidence and health by overcoming self-sabotage. Her podcast, The No Sugarcoating Podcast, has 500 episodes, 1.9 million downloads, and reaches 88 countries, guiding listeners toward Body Freedom™ and confidence.

Questions We Answer in This Episode:

• Does emotional eating amplify menopause symptoms or vice versa? - 00:05:35
• How does emotional eating affect perimenopause or menopause symptoms? - 00:10:45
• Why is blood sugar regulation key for emotional eating and menopause? - 00:15:25
• How do low progesterone and estrogen affect mood and serotonin/dopamine? - 00:22:45
• Common hormone issues in perimenopause and menopause triggering emotional eating? - 00:23:35
• How to tell if emotional eating or hormones are driving symptoms. - 00:21:45
• Common behavior patterns that keep you stuck—examples? - 00:29:35
• How emotional eating causes weight-loss and metabolism issues. - 00:11:45
• What are the links to perimenopause and menopause? - 00:25:45

Connect with Amber:

https://amberapproved.ca

On Social:

Instagram:

https://instagram.com/amberromaniuk

Podcast:

https://podcasts.apple.com/us/podcast/the-no-sugarcoating-podcast/id1158699464

https://amberapproved.ca/podcast/

Other Episodes You Might Like:

How Emotional Eating Can Be the Hidden Reason for Weight Gain: https://www.flippingfifty.com/reason-for-weight-gain/

End Diets, Food Rules, and Emotional Eating: https://www.flippingfifty.com/freedom/

Why your food struggles can be a blessing in disguise: https://www.flippingfifty.com/ee/

Resources:

Emotional Eating Quiz: https://amberapproved.ca/emotional-eating-quiz/

Schedule a Complimentary Body Freedom Session: https://amberapproved.ca/body-freedom-consultation/

Free Emotional Eating Workshop Replay: https://amber-romaniuk.mykajabi.com/understanding-emotional-eating-masterclass

 

In one of my favorite episodes of the year, I share the top 10 Flipping 50 Podcasts for 2024.

We had a virtual tie so we kick this off with a tie for the #10th most popular Flipping 50 podcast of 2024.

#10 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40 [00:04:44]

Fat loss after 40 and building lean muscle can feel frustratingly out of reach. In this episode, Debra dives into the two biggest obstacles— anabolic and catabolic hormones—and how they impact your progress.

https://www.flippingfifty.com/fat-loss-after-40/

September 27

#10 My Post Menopause Workout Week Experiment | What I’m Doing [00:05:40]

Debra shares her personal workout experiment, balancing intensity, recovery, and volume to build lean muscle and maintain strength. Get a behind-the-scenes look at how she integrates total body workouts, split routines, and active recovery to achieve optimal results.

https://www.flippingfifty.com/my-post-menopause-workout/November 8

#9 5 Non-Exercise Ways to Boost Fat Burn [00:06:42]

Boost fat burn during menopause with five simple strategies. Debra shares tips on hydration, protein, sleep, and smarter movement to enhance metabolism and results—no extra gym time required.

https://www.flippingfifty.com/non-exercise-ways-to-boost-fat-burn/

August 30

#8 Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout [00:08:12]

Menopause challenges muscle maintenance, but understanding muscle protein synthesis transforms results. Debra explains hormonal impacts, the role of protein, and meal timing for fat loss, strength, and optimal muscle tone.

https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/March 22

#7 Lean Muscle in Menopause: 7 Supplements I Use [00:09:41]

Building lean muscle in menopause takes more than exercise. Debra shares seven daily supplements that boost muscle strength, recovery, and vitality, offering targeted strategies for better health and results.

https://www.flippingfifty.com/lean-muscle-in-menopause/April 12

#6 20 Menopause Fitness Changes You’ll Be Glad You Made [00:11:36]

Discover 20 fitness changes that support your body through menopause and beyond. Debra outlines practical, science-backed strategies to optimize strength, energy, and resilience.

https://www.flippingfifty.com/menopause-fitness-changes/May 17

Now, for the top 5 of the Top 10 Flipping 50 Podcasts of 2024 

#5 Mastering Midlife Metabolism: The Key to Fat Loss After 45 [00:15:05]

Struggling with weight gain during menopause? In this episode, learn how hormonal changes during menopause affect metabolism and discover exercise routines to boost fat loss.

https://www.flippingfifty.com/key-to-fat-loss-after-45/May 24

#4 Less Belly Fat: Muscle Loss is Fat Gain in Menopause [00:16:12]

This episode highlights how weight training can reduce belly fat during menopause by increasing muscle mass. Know the details on effective strength training routines to improve total body fat and lean muscle resulting in re-composition.

https://www.flippingfifty.com/less-belly-fat/March 29

#3 Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin [00:17:35]

With the guest episode Dr. Alessandra from OneSkin, we explore how scientific breakthroughs can enhance skin longevity and discover practical tips to maintain youthful, healthy skin post-menopause.

https://www.flippingfifty.com/solution-for-crepey-skin/January 26

#2 Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible [00:19:29]

This episode features Stu Schaefer sharing effective weight loss strategies for women in menopause. Learn how to overcome metabolic challenges and discover the best supplements and tips to lose weight more easily during this stage of life.

https://www.flippingfifty.com/lose-weight-in-menopause-faster/July 16

And the #1 of the Top 10 Flipping 50 Podcasts of 2024 is….

#1 I Gained Muscle After 50: How I Lost Fat [00:23:30]

In this episode, I share how I lost fat and gained muscle after 50, significantly improving my body composition. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60.

Through prioritizing nutrition and protein intake, I focused on eating enough rather than less. Weight training, walking, and consciously cycling my workouts became key components of my routine. Recovery strategies, such as proper hydration, sleep, and gut health, were crucial in maintaining my progress.

I share the exercise & lifestyle changes that happened in this last decade. Also know what I use to enhance recovery and boost performance like Epsom salt baths, a Sunlighten Sauna, and a Power Plate.

https://www.flippingfifty.com/gained-muscle-after-50/April 5

And that’s a wrap for the year 2024. Thank you for listening and maybe re-listen to the Top 10 Flipping 50 podcasts of 2024. See you in 2025!

Resources:

Flipping 50 Membership:

https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:

https://www.flippingfifty.com/getstronger

Discovery Call with Debra:

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

Other Episodes You Might Like:

Flipping 50 Top 10 Podcasts of 2023:

https://www.flippingfifty.com/top-10-podcasts-of-2023/

Top 10 Podcasts 2022 | Flipping 50 Podcast:

https://www.flippingfifty.com/top-10-podcasts-2022/

Top 10 Podcasts for Menopause Health & Fitness in 2021:

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

On this  special release episode over the holidays, still appropriate no matter when you might listen, I’m going a little personal about why I meditate. I’m sharing some of my recent experiences at a weeklong retreat.

Had you told this active, love to exercise, entrepreneur with two-armed company that she was going to:

• Not know the schedule daily beforehand
• Meditate for up to 35 hours a week
• Get up and not have matcha or coffee to be at meditation by 6 or 4a

I’d have heavily doubted this was something I wanted to do.

Yet, before my first was done, I knew there would be a second. After 6 weeks of an online meditation course with a small group and a coach, I was able to make a 20-year change that was overdue for my personal health. That was in the fall and it was the next spring that I attended my first retreat. My daily meditation habit was fairly consistent, at least that is, until I got a puppy.

I’d returned to it but wanted to completely immerse myself again.

I’m sharing this “why I meditate” episode to share really a little testimonial about meditation, the work of Dr Joe Dispenza, in hopes it might serve you.

Questions I Answer in This Episode:

• Why I Meditate [00:20:42]
• What happened at a recent weeklong retreat [00:07:32]
• How meditation is not as woo-woo as some might think [00:07:02]
• What it is and isn’t [00:07:02]

Why I Meditate and My Recent Experience at a Week-Long Retreat

During a week-long meditation retreat, in the third of three healing experiences, something profound happened to me.

My chair began shaking like someone had their hands on the back shaking it. I wanted to open my eyes and turn and see but I didn’t want to break the healing experience.

Then suddenly that continued, and my forearms began bouncing uncontrollably. If you can imagine dribbling multiple basketballs at the same time in rapid motion. I wasn’t doing it and I couldn’t stop it and felt that I didn’t want to/it wouldn’t be the right thing to do.

I was only mildly aware of the woman next to me on my right taking some deep breaths, maybe crying.

I have no idea how long this went on. I wasn’t scared. I was calm and simply conscious that something was happening.

When the healing was over, I made eye contact with the woman on my right and shared what happened. She apologized and had something similar occur to her left arm. She wondered if she had flailed so much it bothered me.

When we passed a clip board with our names, I noticed she too was a Deborah (different spelling than mine).

As we left, she shared that this was her 8th week-long event, having 24 different healing participation. This is her first experience of this kind. We marveled at the experience and then parted ways on the way to lunch.

The next morning, she ran into me in the elevator. I said, “what are the chances?” There after all were 1500 attendees, but we then ran into each other again. She said, “I’ve been thinking about you. I wanted to tell you; I haven’t been able to hear out of my right ear since I was a child. This morning, I can hear out of my right ear. “

Why I Meditate and am Hooked

Waiting outside the hotel, the demand for Uber drivers was huge. I cancelled the first booking and tried again. Same driver. Still 23 minutes away. Worried about wasting time, I stuck with it. Worried about check-in and making my plane.

Seconds later, I get a text from the airline. My flight is delayed from 1:54 to 2:17. Exactly 23 minutes later. The same as my uber wait. Coincidence?

Before I left for the retreat, I’d been feeling my right knee bothering me. It seemed like something on the medial side of my knee was bruised or swollen. It wasn’t an acute injury and it wasn’t due to any major training change. If anything, it was chronic but seemed odd given my lifestyle and care.

I opted to do a Prenuvo total body scan and when it became available in Scottsdale, I signed up.

For those wondering, it’s a total body scan looking at muscle, skeleton, organs, assessing space in spine and between joints. I learned I’ve got a little degeneration at the cervical spine and flattening of that curve. I also learned about Baker’s cysts behind each knee, which explained the right knee issue. I did see a little benign lesion on my liver that might be something to watch and really minor other things. I’ll elaborate on that in another episode.

Now, there was a visible reason for what was aching, not when I walked or exercised, but lying my knee straight.

Since returning from meditation, I’ve done high intensity interval training, daily walks, and strength training. I’ve had no discomfort. I’m only just realizing it because we only focus on it when it’s bothering us right? It no longer is.

I’m not saying that meditation could heal your weight loss resistance problem, your gut issues, or your bone-on-bone situation, but there is research to suggest and testimonials who have grown back a thyroid, healed cancer, or restored hearing.

Could it open doors for you?

Why I Meditate? I Feel Better!

I don’t know that. But I do know, I feel better, and I operate at a higher level of energy when I meditate. I do walking meditations, seated and lying meditations.

It’s one of the greatest gifts I’ve given myself. (not the week-long, but the daily practice of it)

I fought the entire week at this second week-long retreat with Dr Joe. I had to bring myself back again from my wandering, chattering mind. I was lying in a room with 1500 people, with Dr Joe Dispenza leading a meditation and thoughts of tasks or memories of conversations coming into my mind. I had to ask myself repeatedly, REALLY? You’ve come all this way, you’ve taken yourself out of your normal life so that you can make changes, become the better version and you’re in this presence but not here?

I was also sick. In behavior change, illness and injury often show up. You’ve heard about issues in the tissues related to the biology of trauma. We know for instance that being overweight can be tied to childhood trauma or ACES. Tension in shoulders or pain in hips can be related to unresolved emotional trauma.

Getting sick is another way for the body to put up resistance and or sometimes to purge.I had some emotional trauma in the recent month that I was dealing with and some pending decisions to make in other areas.

It took until the last day of the event for me to be truly rewarded, or so I think. Magic may have happened all those times I was just showing up. But finally, it did. And I keep experiencing new awareness of changes.

There’s a risk here and that is that you may outgrow people who don’t operate on the same frequency. You may attract a whole new set of people to you.

Why I Meditate Now, and Share this Message

Whatever you want, if you have been doing things you think will get you there, and you’ve confirmed that’s really true, it could be that you’re thinking so much more about what you don’t want or the problem, or haven’t identified what it is you DO want, and aren’t focusing all your energy there.

You don’t have to be someone who is constantly complaining of ailments or a hypochondriac, but any default thinking that could have been based on something someone said to you years ago, that stuck with you, may have become the identify you are keeping because you haven’t imagined something else.

But there’s more…

Just yesterday I was shopping and had decided on a set of tights and jackets. I was in line and then noticed two other people also waiting with no structure to this “line.” Dec 2024

Resources:

Unlimited with Dr Joe Dispenza:

https://drjoedispenza.com

Prenuvo:

http://prenuvo.com/DEBRA

Flipping 50 Retreats:

https://www.flippingfifty.com/womens-retreats/

Other Episodes You Might Like:

5 Health Benefits of Meditation, Gratitude and Visualization:

https://www.flippingfifty.com/benefits-of-meditation/

References: https://drjoedispenza.com/scientific-research/the-science-behind-a-miraculous-healinghttps://drjoedispenza.com/scientific-research/the-science-behind-a-miraculous-healinghttps://drjoedispenza.com/scientific-research/demystifying-the-formula-heart-brain-coherence

The timing of your exercise hurts or improves exercise benefits in menopause. If this is new stay with me! If this is like a review or you’re a trainer and you’re unsure of how to relate these things to your clients, you stay with me too! This is a great refresher and for some trainers the first time they’re ever hearing it!

If you’re a trainer or health pro, don’t miss the She Means Fitness Podcast, and be sure if you’re not getting results for your midlife and beyond clients you’re aware of our sponsor of this show, the Flipping 50 Menopause Fitness Specialist®. Since 2018 we’ve been providing the course and CECs, and now, this is not a course, it’s a business. Learn more here.

Questions I Answer in This Episode:

• Why type and timing of exercise matters more in menopause? [00:07:56]
• The normal curve of hormones during the day (and night) [00:08:48]
• How exercise affects hormones [00:10:06]
• Some examples of how exercise timing change has supported symptoms of menopause [00:15:38]
• First steps to try if you’re a little “addicted” to your exercise [00:38:49]

Let’s review hormones related to exercise (in menopause or any stage):

• Cortisol is at its highest level at 8am and lowest at 2am when you’re functioning optimally. During times of stress, whether chronic or acute cortisol levels spike (also increasing blood sugar).
• Insulin levels will increase if blood sugar rises, in order to lower blood sugar levels.
• By late afternoon, cortisol levels are low and not providing the energy we’ve enjoyed during the morning. So if we exercise, your body will convert another hormone into cortisol.
• In the evening, progesterone levels rise to help facilitate the chill and relaxation that helps provide a sound night sleep.
• During deep cycles of sleep, we release testosterone and growth hormones which improve muscle growth and repair.

Why Doing Intense Exercise Early Improves Exercise Benefits in Menopause

So you don’t misinterpret, this isn’t a suggestion for intense exercise every day. Doing intense exercise early improves exercise benefits in menopause. Also true, intense exercise late might interfere with exercise benefits in menopause.

The two keys in the conversation on High Intensity Interval Training (HIIT) are:

1. cortisol during exercise
2. cortisol after exercise

What does cortisol do?

Cortisol is responsible for physiological changes, such as the quick breakdown of fats and carbohydrates and a rise in blood sugar for immediate energy, and repressing the immune system to focus your energy on whatever you’re doing at the moment.

The blood sugar elevation you see on your Continuous Blood Glucose Monitor is normal and not a bad thing (provided you’re recovering quickly from that spike that is caused by a legitimate need). The glucose has been released so it can be used:

It’s when you see your CGM continue to be elevated after your HIIT session, or crash, that you want to be concerned about.

The quality of your recovery is important. In menopause, particularly perimenopause, recovery can be slowed or insufficient simply because of the changes in hormones. The same stressors in your life can potentially have a greater negative impact on your cortisol.

Additionally, some of the keys to recovery are hard to get in midlife:

• Sleep
• Down time for Meditation and breath-slowing exercises
• Foam rolling or massage

Decades of conditioning work against us getting adequate nutrition and hydration. If we still operate with “eat less, exercise more,” we generally don’t have enough fuel to recover, and hydration could be impeded by low sodium intake. So many of us grew up with messaging about low salt, low sodium being the goal and have taken it so far that we’re not actually hydrating by drinking water only, or worse, water with sugary substances.

Exercise Early Improves Exercise Benefits in Menopause But Not If…

One big mistake women make with HIIT is doing it too much or doing it after a workout that was lower intensity, assuming it’s short and feeling you didn’t work hard enough.

We often assume feeling good after exercise is wrong. We’ve been conditioned by the media that it should be hard or hurt to be effective and should be under that threshold of cortisol elevation.

There is a psychological effect from HIIT that differs from cardio activities. Studies on HIIT and high intensity weight training show these are safe and create positive feelings. The brain gets bathed in neurotransmitters after HIIT sessions that give a boost of creativity or problem solving.

While you CAN do HIIT and strength training on the same day, it is not recommended daily. Hard exercise is more beneficial at your capacity.

When you’re in a period of extremely high stress (emotional and or physical) because of that overall load, the allostatic load interferes with recovery.

During Perimenopause, the roller coaster of hormones can mean HIIT is not even ideal for you at all. If you do it and respond positively, 1-3 short sessions a week of not more than 45 minutes of HIIT is ideal. Beyond that point, injury rates go up significantly. Tendons can become more rigid and connective tissue is reduced thanks to lower estrogen. Awareness about this sweet spot of enough - not too much - is really important. I call it the MVP, MINIMUM VIABLE PHYSICAL activity to get results. Doing more gives you less ROI, it might tip your bucket so much that you are headed to breakdown instead of a more resilient body.

During post menopause, the hormone roller coaster has generally calmed down and you can potentially include HIIT. You may be able to increase it up to 4 short sessions a week.

First Steps to Improve Exercise Benefits in Menopause

Skeptical or a creature of habit that it’s hard to change even if you’re not getting the results you want? If you say, your belly fat is not budging, in fact seems to get worse, here’s my suggestion.

Let's use the analogy of science by the Glucose Goddess (we’ll link to that episode). If you have a plate of food and change nothing but the order you eat that food, you can change the impact of your blood glucose by up to 75%. Let’s say you find it hard to give up your exercise habits. Change to exercise intensely only in the morning and light exercise or movement late in the day.

Two things to keep in mind:

• Intensity comes from duration too. So hiking 2 or more hours may also spike your blood sugar.
• Lack of fuel before, during or after exercise (for recovery) will also increase the negative impact on your cortisol.

There you have it, keys to improve the exercise benefits in menopause:

• Time intense exercise early in the day
• Even low to moderate intensity exercise can become intense if the cardiac drift is prolonged enough to elevate cortisol and it remain elevated, or if
• The habits before, during or after don’t facilitate quick recover with the right fuel and rest to avoid muscle breakdown

References:

https://pubmed.ncbi.nlm.nih.gov/25560699/

https://www.sciencedirect.com/science/article/pii/S1728869X22000338

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/

Resources:

My Favorite CGM:

https://www.flippingfifty.com/myglucose

Flipping 50 Membership:

https://www.flippingfifty.com/cafe

Flipping 50 STRONGER 12-week program:

https://www.flippingfifty.com/getstronger

Other Episodes You Might Like:

Cortisol Hormone: Don’t let it derail your fat loss efforts:

https://www.flippingfifty.com/cortisol-hormone/

Best HIIT Workouts for Women Over 50 | Fat Burning:

https://www.flippingfifty.com/best-hiit-workouts/

The Blood Sugar Belly Fat Loss Connection for Women Over 40:

https://www.youtube.com/watch?v=9qnjwjT5-nc