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The Flipping 50 Show

Author: Debra Atkinson

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The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
408 Episodes
Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise?  Meaning, not me,  but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer.  00:00 I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and pairing the exercise with something or someone you love. But today we dig a little deeper and look at why you might be lacking motivation in the first place.   So, if in fact, it’s dopamine, then this.    In addition to motivation, this episode is all about answering questions from our previous episode’s listeners.    My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available.   Ken is back for this second interview and the first interview where we really discuss C60 Purple Power is linked to here.   Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people.   Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60.   He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it.   About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products.   In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S.   Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health.   Ken mentions in the show that one of the first noticeable changes for those trying C60 is motivation. It stems from the boost in dopamine. So, though libido and energy are big draws for many,  C60 is could also be a motivation source if you’re seeking a boost.   Questions we answer on this podcast: 06:22 What are the first benefits people usually see when starting C60? 09:00 What I’ve noticed: enhanced libido, thicker hair/much less hair in the shower drain, recovery quickly (having started some high intensity/high impact interval training recently)  11:28 How long should one take C60 to see the full results? 13:12 If I stop taking C60, do results revert [slowly or quickly] back to original status, depending on lifestyle habits?  14:24 What is the most important instruction to follow when taking C60? 15:32 Does your C60 dosage determine how fast you see results? 17:48 I was wondering if I could get rid of half of my supplements if I start taking this? Would you do a show on supplements and how much you should really be taking?  19:30 How will this affect you if you are on HRT? 20:00 Debra I'd like to know what amount you are taking - you mentioned the cinnamon MTC in a coffee....teaspoon? Tablespoon? Thanks! Cindy   20:41 I take Eliquis, a blood thinner, due to a pacemaker, and am wondering if the C60 purple cream would cause my blood to become thinner, or does it only become thin if you take the liquid C60 purple product. 21:01 Are there any drug interactions?  I am on anastrozole after being treated for breast cancer.  Also any interaction with cholesterol-lowering medication or meds for blood pressure? Kendra 22:50 Is C60 safe to take for those who have had thyroid cancer, do not have a thyroid, and are keeping their TSH suppressed so not to stimulate any residual thyroid tissue? 23:37 Renee struggled a little with some details but her message: In a Google search P60 [I believe she meant C60] exposed to light is carcinogenic, and so processing and manufacturing wasn’t discussed by Jen [I believe she meant Ken]. I did share that all the bottles are dark and glass and the wrap-around packaging shields additionally. Do you want to address this Google researcher?   Connect with Ken and Try C60 Yourself: Coupon Code: Flipping50   My favorite ways to use:  The cinnamon-flavored coconut oil or straight-up coconut oil in (coffee which I’ve quit again) Coconut oil added to a smoothie Olive oil drizzled on salads at lunch   C60 Purple Power is Social: Instagram: Facebook: Youtube: Twitter:   Additional Resources:  Protein for a Stronger Second Half: Stronger: Tone & Define: Other Episode with Ken:  Oxidative Stress: The Gatekeeper to Healthy Aging and Healthy Libido:
Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training and blowing it by turning it into endurance work.   00:00 The Question:  Debra recommends two strength-training sessions a week. Do we know how long those sessions should be? Angie   [and how many days a week does she recommend HIIT] I’m answering a question from our Insiders Group (   The best answer to this question will require a lot of science. So, I’m going to give you the Cliff notes version here.  Then, I’ll elaborate based on the science I’ve shared with our audience in recent month's masterclasses.  (The Flipping 50 masterclass is open to the public, tho if you’re not on our subscriber list you may not see the invite. You can find a number of ways to gain support and be included on that invite list in today’s show notes. Recent masterclasses have included: Science of Belly Fat burning after menopause, How to be Older, Fitter, Stronger, not older, fatter, weaker, and Updates on Strength Training in Menopause)   The reason we’re hooked on time:      We have a limited amount and appointments      Conditioning that a workout, especially cardio workouts or classes, is effectively based on how long they are  09:40  Quality vs Quantity The truth is though if you do 5 repetitions to fatigue with much heavier weight, you’re going to require far less time to exercise than if you do 15 to 20 repetitions doing a set. The quality of the workout for metabolism-boosting is not greater because it lasts longer. In fact, the risk of negative cortisol response is greater the longer a workout is. The moment you reach fatigue is a success. It’s all you need.  When I’m at the end of my sets (meaning I’ve done a good warm-up leading to it) I can sometimes perform just 3 or 5 repetitions… and that set takes less than 15-20 seconds! Because the sets don’t take long when you do fewer repetitions!  Those types of sets also features some power and a difference in the recruitment of muscle fibers.  That makes time perhaps, irrelevant.    Stronger:   14:42 These 5 components should be divided in each workout:     a warmup Dynamic warm-up      a plan of sets and repetitions that safely, and effectively bring you to muscular fatigue      (Science-based: known to reliably result in gains in muscle strength and lean muscle tissue) Core      a cooldown Usually, there is a requirement of a certain amount of volume:     Number of muscles involved     The number of exercises for each muscle group or body part     A combination of sets and repetitions      The weight used to reach those parameters Some people will start with the weights they have available. That may mean they need to do a certain number of repetitions to fatigue. If those weights are light, it will be more repetitions or more creative use of tempo training. With heavier weights, you might find that you can do fewer repetitions.  Just a note, if you’re a beginner and you can’t lift the weight you have for 15 repetitions, it’s probably a little heavier than I would suggest you begin.   23:17 The Best Question So, I suggest you start with an answer to this question. What amount of time are you willing to spend on strength training that will positively transform your energy, strength, stamina and boost your mood and metabolism?  What’s reasonable for your life (and energy)? Though that may sound too good to be true. All of it has been proven. A recent study I shared in a Flipping50 masterclass revealed this, “There were no non-responders.” Of all older adults who began a science-based strength training program, designed for them or continued to train with greater focus vs random exercise, 100% of them responded.  So, back to the question:  Are you willing to spend 30 minutes twice a week doing that? 40 minutes? Would you spend 60 minutes so you can do a proper warm-up and cool down too? There’s no right or wrong answer here. Consider your past experiences and where you started and stopped. If it was because you over-committed to something you could never do long term, set a shorter realistic time. The point is, why not make the exercise fit your time, and stop expecting that turning your world upside down to fit a program is feasible!   27:03 The Short Solution Will there be days when you only have 10 minutes but want to stay consistent and still do that? For most of us, yes. I have often had these! And for a traditional, want to do more girl, these days I’m too busy to do more… are the universe telling you that less is best when you’re already stressed!  Resources from Flipping50:  Sleep Yourself Skinny: Smoothies: 60 of my own and Community Favorites: 5 Day Flip:  
When you redefine aging for yourself, you may have to swim upstream. There will be resistance: your own as well as others. Having always had certain examples of aging, and a few examples unique to it, to redefine aging you’ll first have to imagine it. 00:00 What do you see? If you’re in a certain relationship or a career, you’ve often without even realizing it defined yourself by those traits. You’re a “teacher” or “nurse” or you’re a “wife” or “mom” or “caregiver.” To redefine aging and rebrand yourself so you can become it, you first have to imagine yourself with a new set of labels or descriptors.  What would that be? What would be so delicious and delightful if you jumped out of bed excited for each day? Redefine what you want and see for yourself and you will redefine aging.  My guest has made a major career pivot. Not unlike Hollywood celebrities, this fitness celebrity is helping spread the message that we can redefine aging and rebrand ourselves at any age.    If I let you enroll me in your reasons, that’s not going to help you. -NatalieJill My Guest:  Natalie Jill is a Fat Loss Expert And Creative Sales Strategist who helps women ReIgnite, ReDefine and ReBrand what aging has to mean! 50 years old herself, she is changing conversations around age, potential, and possibility!  She helps entrepreneurs craft their unique compelling STORY, expand their brand and excel on social media. She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best-selling books, a top-ranked podcast, and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world.  5 Day Flip: Questions we answer on this podcast: 04:48 How was your transition into the ’50s?  05:54 As a fitness professional it can be interesting to navigate perimenopause changes, especially for someone in the limelight to the extent you are, can you comment on any external pressure you felt or that other fitness & health pros share?  07:50 Your message about the importance of mindset when it comes to aging echoes ours at Flipping 50. When did it occur to you that this whole ageism thing is something that because of your vast influence and reach, you could really make a positive difference about it? 15:35 Will you open up about dealing with injuries in midlife… and what they have the opportunity to teach? 25:00 You’re of course so well-known for fitness and weight loss, specifically, and you’re rediscovering and reinventing your purpose in midlife or beyond, as many of our listeners today are… or want to. Was this a conscious decision or one that felt like you were called to do it?    If you’ve always thought about yourself a certain way, it’s going to a challenge to redefine aging and who you are in these next decades. Be ready for resistance. You’ve got this. If you’ve got the desire to do so, that’s enough. You don’t have to have all the answers to start.    It’s a decision.  -NatalieJill   Connect with Natalie:  Website: Listen Up Podcast: She’s Social:  Instagram: Facebook: YouTube: Pinterest:   Additional Resources:  5 Day Flip: Annmarie Skincare: Other Episodes You May Like:  5 Lifestyle Tweaks That Support a Journey Towards Better Wellbeing: How to Avoid Common Exercise Injuries Midlife:
A hidden cause of your weight loss resistance could be low-level chronic inflammation. Or for you, it could be the aches of the knees or hips. In this episode, I interview naturopath Elizabeth Yarnell.  00:00 We’ll define inflammation and discuss how it starts, what increases it and how to reduce yours. If you aren’t feeling yourself or exercise isn’t feeling enjoyable, this may be a topic to explore.  Need a Start, Restart or Reset? Try the 5 Day Flip: My Guest:  Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. Questions we answer on this podcast: 05:40 Let’s define chronic inflammation 08:21What causes inflammation? How can someone reduce inflammation?  16:18 How is chronic inflammation a hidden cause of weight loss resistance?   19:18 What kinds of symptoms occur with inflammation? How could hidden parasitic infection be affecting your health? Is picking up parasites related at all to immunity and resilience or just to chance?  Why is after 50 the best time to take control of your health? What is the title of your TEDx talk so listeners can find that?  Take steps to reduce inflammation whether you’ve got signs or you want to prevent them from ever beginning. Your health will thank you.  Connect with Elizabeth: Website: Coupon Code: Debra422 She’s Social:  Facebook: Linkedin: Twitter: Instagram: Additional Resources:  5 Day Flip: Annmarie Skincare: Mighty Maca: ALSO… one of Debra’s favorite ways to decrease inflammation: Sauna:
More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition.  00:00 This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t.  You’ll understand the difference between life-sustaining, muscle-preserving exercise, and trending classes and courses that are fun and interesting ways to spend an hour but may not reap the benefits you want and need with a limit to time and energy.  She’s the author of ROAR, and you’ll hear more in her bio about her research background. We’ve got her here to talk about the need for a shift in exercise priorities, but I’m going to fire a few diet questions at her too.  Whether less cardio in menopause is a relief or it’s advice you wrestle with, after decades of conditioning otherwise, this episode is something to listen to and to share. Thanks so much for doing just that.  My Guest:  Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Prior to being launched into the industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences with environmental and nutritional considerations for recovery and performance, specializing in women's health and performance. With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. Stacy has a new book NEXT LEVEL out May 17th  Questions we answer on this podcast: 06:38 Why do women need more strength training and less cardio training?  13:00 Let’s review strength training in women across the age span? Why is lifting heavy is important in menopause? What do you say to fitness trainers or women who just want to do bodyweight?  35:41 What are the benefits of strength training beyond muscle?  18:25 How do you feel about fasting for women in menopause?  37:31 Tell us about your new book that is out on May 17th. Can you share a little preview?  Less cardio in menopause may take some discipline for many of us cardio-bunnies. Know that decades of messaging and conditioning otherwise won’t go away easily. Unless you’re one of the lucky ones who never enjoyed cardio, just take it one day at a time!  I’m surrounded by young female fitness professionals regularly at conferences and it’s refreshing to see them, and younger women in general, focused far more on strength and muscle building rather than fat burning by cardio (which is a recipe for disaster).  Connect with Stacy:  Website: Your resource library needs this! Stacy’s newest book pub date was May 17th, 2022  Next Level:      She’s Social:  Facebook: Instagram:   Additional Resources:  5 Day Flip: Muscle-Preserving Protein:    Other Episodes You May Like:  How an Intermittent Fasting Lifestyle and Eating Clean Work #505: How to Harness the Power of Women’s Hormones:
It’s hard to change your health because it’s hard to change your health habits. Even when you want to.  00:00 It takes time to formulate new habits as an adult. You have a routine way of doing so many things that have become almost automatic.   You shower and get dressed in a certain way. Maybe it’s the first thing and maybe for you, you like to have a cup of coffee first. You do your hair and your makeup in a certain order. Am I right? And you don’t even think about these things… until someone challenges you on them or asks about it.  But when it comes to learning new information about your current habits that makes you consider a change… you’re forced to think. Now you have to choose. And you’ll have inner resistance.  But it’s not just you. Women frequently tell me, “It’s so hard when my husband doesn’t want to eat that way.” I’ll hear, “I’ll be traveling so I’ll get back to it when I return.” “The holidays are coming, and I want to enjoy them.” And all of these comments come from women who want to lose weight or feel better and know what they’re doing now isn’t working. So first, there’s no judgment in this episode. It’s not a preachy, teachy intention. How it lands on you may be different, however, and I’m sensitive to that, but can’t control it.  If you want to change and are struggling -with internal or external resistance – then this may help.  06:40 NO ONE ELSE HAS TO UNDERSTAND YOUR CHOICES BUT YOU  Resistance to change is one of the hardest things we face as adults. As kids, we just had to make up our minds to do something but as adults, we have to change our minds. We’ve been forming habits for years. That includes our beliefs about the habits we have. The smallest of habits that seep into our daily lives, often have the biggest impact.  It is just plain hard to change health habits. How important to you is that coffee first thing in the morning? How much could your breakfast choice impact your blood sugar, muscle mass, and fat? Yet it may be hard to change if it’s something you’ve been doing for years… or even shorter periods of time. Even if you’ve been doing it for just two it can be a challenge. I’d been drinking coffee since I was 19. I blame my sister-in-law and brother for getting me hooked on it. It had been a morning ritual for 35 years when I realized the benefits of matcha. Almost two years ago I switched to matcha and hadn’t had coffee for a year. I formed a belief that it was better for me, my gut, my focus, and even my skin. I researched the safest/screened/tested matcha available. Then though, I’m finding through daily testing of my blood glucose levels, that coffee brings less of a blood sugar spike.  Even thoughts and habits formed in such a relatively short time (compared to 35 years!), it’s hard to change back. I’ve got this inner conflict going on.  BTW, If you want to try a continuous blood glucose monitor too, enjoy $25 off your first month with this link.  09:24 Change Health Habits with Less Resistance There are a lot of feelings that can come up from our small habits. Sharing meals and a kitchen with others may feel like more resistance if someone hasn’t embraced the changes you want to make. Say, they still want to have junk food in the house or want ice cream in the freezer, and you’ve decided to “unprocess” your diet and are avoiding sugar and dairy.  It may feel downright difficult if they’re sabotaging you. If they know you’re making an effort to get more protein in your diet to support your autoimmune disease and improve your insulin sensitivity, but based on their beliefs make statements like, “You don’t need that much protein.”  Hot, Not Bothered challenge:  10:35 Whether it’s about:  food you do or don’t eat the time you do or don’t eat the way you choose to work and live  the relationship you have  The only person that matters is you. Is it working for you? Are you getting the results you want? Is there evidence you’re getting the measure of success you want?  Recently this has come up around both work and nutritional habits. What we have to remember when we feel resistance from someone else, there’s a strong chance it feels stronger because you already have your own internal resistance. They’re just stirring it up.  Again, if you can anchor into, is it working, you’ll be so much more confident and solid in your ability to stand your ground.  12:27 Instead of a diet change, let me give the example of work.  My values are not necessarily the norm of 9-5 work. Freedom and flexibility are high values for me because the highest value I have is creativity. And that you don’t turn off and on. (Even though you’ve never seen anyone work more tirelessly on a project and finish on deadline or ahead. And if there’s something to be done and someone isn’t doing it, I will).  Even though it’s the first measure of success out of college, I never really wanted to “have a job.”  I was repelled by colleagues who couldn’t wait for spring break more than the students, during the first week of classes! The idea of being in an office from x to x did not inspire me. I am a creative. I enjoy a project, putting a puzzle together with the best solution, and I like the feeling of accomplishment. Ideas and inspiration fuel what I do and when I do it, and that’s an asset to be nurtured. I give myself structure, with deadlines for content and appointments for interviews … and content creation.  And the structure gives me freedom.   14:48 It’s Really Not That Different from Eating Habits Similarly… with eating habits. If you’re doing it one way and getting the results you want, be that exercising fasted instead of fed, or fasting through the morning instead of breaking fast in the morning…  As long as you are living your best life and getting results… there’s no question!  If you’re not, then we change it.  I like to work for several hours in the morning. I’ve been this way since high school. As the annual editor, I would work on pages before school. I woke early for classes in college and did something similar. Even before those 8 am classes others dreaded, I was up early.  But it’s odd to me that all others hear is that I’ve already been up working when they roll out at 7 and it feels like a “have to” for them. People are going to put their own values and experiences about things on what others do. It’s hard to help it unless they’re conscious about it.  If you order certain things at a restaurant and avoid others, others are often anything from a little threatened to a little curious. If they don’t connect weight gain, digestive issues, headaches, or joint aches and pains to food, there will be a disconnect with it being a choice for you rather than a chore for you. They see it only as it is for them. It’s the only lens any of us have. So, they’ll offer their opinion.  And… it’s none of your business.   17:21 What’s the Reason Why It’s So Hard to Change Health Habits?  There isn’t one. There are dozens. But you can start by logically thinking about it. We feel certain things because of what we think. We can influence feelings with thoughts. And if we feel all warm and fuzzy, or excited about a new habit or an outcome from it, we’re far more likely to willingly go through the resistance to do it.  If you’re trying to give up a food, do more high-intensity training, or start lifting weights… answer try these prompts to uncover how the way you think might impact the way you feel and that could be getting in the way of doing what you want to do:  What are your thoughts about giving up dairy? Write down your thoughts about high-intensity intervals:  What do you think about the need to lift weights? Resources Mentioned in this Episode:  Continuous Blood Glucose Monitor: 10 Day Hot, Not Bothered Challenge: Pique Tea (Matcha):
Who needs this episode all about electrolytes after 50?  If you are still drinking those ooy guey or artificially sweetened drinks to rehydrate…  If you are still dropping tablets with chemicals into water to hydrate…  And if you’re not on a daily basis using electrolytes to your advantage… thinking that you only need them if you’re going for a hike or bike?  00:00 Then this all about electrolytes podcast is made for you!. If you’re thinking electrolytes is something only athletes, or only kids need, then think again. You need to relearn all about electrolytes and the benefits of making sure you’re achieving micronutrient density with some of the micronutrients not given their due importance!  My Guest: Bridgit Danner has been a licensed acupuncturist since 2004 and a certified Functional Diagnostic Nutrition practitioner since 2015. After losing everything to toxic mold, Bridgit now educates about toxins on how to detoxify with a functional healthcare approach through her online community at She is also the author of The Ultimate Toxic Mold Recovery Guide: Take Back Your Home, Health & Life, available on Amazon. Questions we answer on this podcast: 04:25 Tell me about your health journey and how electrolytes played a role. 06:38 What are electrolytes? 08:47 Do we really need to take them as a supplement? 14:30 Will using your formula break a fast?  16:59 How can they benefit from detox, sports, beauty and energy? 18:59 Tell me about your formula and why it's different. 29:10 What are signs that a listener needs electrolytes in her life?  32:39 How can people learn more about your book, products, blog, etc? Let me follow up saying that Bridgit launched her electrolytes the week before our AZ Spring break retreat last month. Each of the three days of this hiking retreat I brought the electrolytes and after trying day 1 everyone said, “yes” to a serving day 2 and 3.  For encouragement with drinking if you’re a woman who doesn’t find it easy, or for you if you drink tons of water, such that you could be diluting your electrolyte balance, I suggest you try it.  Here’s a way we can help! Use Flipping50 for $10 off one bottle now through August 31. Tell your friends!  Connect with Bridgit:  Website:   Bridgit Social: Instagram:   Get Your Own Electrolytes: Use coupon code: Flipping50 for $10 off (1x use per person) Additional Resources:  5 Day Flip: Part I and II Older, Fitter, Stronger: I
Midlife hormones can throw a wrench in your otherwise smooth path. Even fitness pros aren’t immune to hormone changes!   I recently had a conversation with a fellow female fitness pro and she expressed the same sentiment I had. Both of us sailed smoothly through perimenopause, outside of well for me midlife stress that brought about 8 major changes in 14 months… except for THAT.   And then, there was that change for each of us when we hit the speed bumps.  Until you course correct, it’s not going to improve. You’re not going to wait it out or turn up the exercise and dieting that already is not working and feel better. Until we learn to unlearn then reroute to the better course for support of hormones, we’ll suffer, needlessly.  Midlife Hormones and Later Decades of Life  We just discussed this inside the Member’s only café Q and A as well. A member asked about what about in my 70s and 80s will things continue to change? Not nearly as much. Your most rapid changes occur in the 3–5-year period surrounding menopause, that moment when you hit 12 months without a period.   The answer isn’t just a formula for now, though. The answer is that yes, this formula will continue to help you through each following decade AND you must have learned to listen to your results and course correct all the time. Every day. Low energy, poor sleep, or a lack of muscle tone all point right back to the cumulative effect of your daily and weekly habits.   I want to hop in and explain how these 6 hormones will be helped or hurt by your exercise.   CORTISOL  Catabolic hormone INSULIN Catabolic hormone ESTROGEN  Anabolic hormone TESTOSTERONE  Anabolic hormone GROWTH HORMONE  Anabolic hormone (supporting muscle growth) THYROID  As a result of cortisol chronically elevated then stressing the adrenals finally having negative effect on thyroid  These are the biggest 6 exercise & midlife hormones interactions to consider. It’s not them alone, as ghrelin, leptin, and progesterone, melatonin are also going to affect your results. But this is the quick start. If you’re a trainer or coach working with women and want to understand more, reach out to me to learn more about a special opportunity to take the Flipping 50 Menopause Fitness Specialist course. And if you agree this information is valuable but don’t know exactly how to plug it in, the 10-Day Hot Not Bothered challenge is a great start.  Episode Resources Mentioned: Dr Alan Christianson: Can You Reverse Thyroid Disease?  Continuous Blood Glucose Monitor:  The Next Step (if You’re Not in a Program Working Now):  Fitness or Health Coach? See more about the Flipping 50 Menopause Fitness Specialist here:  
What is healthy enough? How would you define it for yourself? If you are able to, I highly encourage you to hit pause right now. Think about it. What’s your definition of “healthy enough?” OKAY, go.  00:00 Are you back? I hope you did it. As simple as it may sound, it’s a deep question. Really. If you don’t know, after all, you can’t really go running toward a goal.  Yet, a lot of us do. We stay in the habit, without actually knowing what we’re doing it for or where we want it to go.  Knowing could change the decisions you make in those workouts. It could form the plan that actually changes things.  And it could... Help you realize, girlfriend, you’re already there.  My Guest: Amy VanLiew is a Flipping 50 Menopause Fitness Specialist with certifications in Menopause Fitness, Corrective Exercise, and Osteoporosis Fitness and she’s a retired engineer! She helps women over 50 get moving and feel better even as the aches and pains of age start to creep in, all from the comfort of their own home. At 50 she learned that life should not be about punishing our bodies or starving ourselves it's about accepting ourselves, learning to navigate the changes, and being healthy enough to do the things we love to do, To feel good, to feel satisfied, and to also be able to truly enjoy this later and better half of life. In this episode, we’ll dive into not only recreating yourself in the second half but why and how she’s coined the term “healthy enough.” Questions we answer on this podcast: 03:52 What is being healthy enough? Where did the term come from?  05:42 Often women have a story themselves .. a rock bottom they’ve hit and learned lessons the hard way before they build a business. Was that true for you or was it something else?  15:34 What types of workouts do you provide? 19:27 What are the biggest obstacles you see for women you work with?  26:20 What tips do you have for staying consistent with exercise? Connect with Amy: Website: Amy's Social: Instagram: Facebook: Youtube: Additional Resources:  Stronger: Tone & Define: Other Episodes You May Like: Simple Rules for a Healthy Lifestyle After 50 (or Any Time): Menopause and Immunity: Women’s Health for Today:
Oxidative stress is in part an effect of aging and can be an effect of poor lifestyle, even overtraining or over-exercise. In this episode I talk with a true science geek … and we break it down.  00:00 In this episode, we talk about how to encourage natural hair growth, reduce gray hair, boost libido and reduce fine lines around the eyes and mouth.  Now my science guy didn’t lead with that, so you’ll have to listen to the end when we get to the juicy stuff but this is definitely an episode that will help you expand your tools for aging optimally.  Need to start, restart, or reset? The 5 Day Flip:   My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people. Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60. He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it. About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products. In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S. Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health. ''Your health is your responsibility.'' -Ken Swartz  Questions we answer on this podcast: 04:51 What is oxidative stress and how is it related to the aging process? 09:10 What is C60 and why did the scientists who discovered it win a Nobel Prize? 12:00 What health benefits can I expect from C60? 13:42 What, if any negative side effects are there?  14:00 What can women expect from C60? 15:36 How is C60 different from other antioxidants? 18:39 Why C60 Purple Power? “ Allopathic medicine is great if you’re cut, burned, or poisoned but it really isn't effective with degenerative diseases” -Ken Swartz Try C60 Yourself: Coupon Code: Flipping50 Ken’s Social: Instagram: Facebook: Youtube: Twitter: Additional Resources:  5 Day Flip:  
Two listener questions beg the answer to the best exercise schedule at midlife. So, in this episode, I’ll share the answer to both and reflect on the science of frequency and intensity of the variables leading to fitness for women in midlife. To do that I’ll define it for you in case you’re wondering just what is that? The questions:   00:00 03:48 What is the best exercise schedule for midlife women?   Would working upper body 30 - 45 mins every 96 hours, and lower 30 - 45 mins every 96 hours, be ok since I'm getting at least 72 hours to rest between muscle groups? For example, Monday Upper, Wednesday lower, Friday Upper, Monday Lower, Wednesday upper. 04:24 What’s the Best Exercise Schedule at Midlife? Science-Based Women Over 50 Would weight training 2 times and HIIT 2 times per week still apply? (I’m 44)  I’m used to doing a demanding kettlebell workout 3-4 times per week for 15-20 minutes and some sort of daily exercise. I feel fatigued and bloated, especially leading to my cycle, despite a healthy diet making it hard to juggle work, family, and young daughter.  Join the Flipping 50 Insider’s Group to ask a question for a podcast or video yourself:   First, let’s define midlife and agree that Nicole at 44 with a 5-year-old, or Nicky or you listening who are in your mid-50s or 60 all qualify as midlife. If you’re in that stage of peri which starts in early 40s for most women or post-menopause and still balancing hormones to benefit your muscle, body composition, and bones, you’re there.  So, in case you’re not Nicole and there’s no 5-year-old, stay with me. This will apply to you too. The biggest insight here, is “I feel fatigued and bloated.”  She added, especially before my cycle. 05:52 Exercise that Makes You Tired or Doesn’t Help Boost Energy Needs a Change! I’ll start with fatigued. The way you feel tells you the results of your collective lifestyle habits. So, let’s change them if you’re not feeling good. I’d suggest using that and adjusting.  As a coach, whether a woman comes to me already fatigued or becomes fatigued doing a certain protocol, that immediately changes the protocol. So, Nicole, coach yourself. Exercise should make you feel good, strong and enjoy more energy than without it. Since that’s not happening for you, make a change.  To comment on the doing a demanding kettlebell workout 3-4 times a week. Though its short 15-20 minutes, it still may not have 2 important features:  Reaching muscular fatigue each set (in major muscle groups)  Allowing adequate recovery between exercise  These are both crucial for exercise that targets the biggest goals we have of optimal strength, lean muscle, optimal body fat, function, and aren’t just exercise that makes you tired.  Measure your body composition. Monitor your lean muscle and your body fat percent.  If you’re where you want to be, but fatigued and bloated, and like the kettlebell workout I’d suggest you put more rest days between workouts and see what happens. Then over time, use your body composition and muscle mass numbers to inform a need for change or confirm you’re doing okay. Last, make a change in your monthly schedule so each week is not the same. 09:00 Questions for Nicole: How’s your diet? Your sleep? In midlife, those become more important. A lack of micronutrients or of high-quality protein and whole foods will catch up with you too. Exercise can’t help you overcome those.  11:13 Exercise for Your Cycle As for the increased fatigue and bloat before a period, both women who still have a period and those who don’t are wise to exercise is in periodization style setup. Exercise for your cycle suggests from the day of your period those two weeks are a time to focus on strength and intensity. That is, plenty of heavy training fatiguing major muscle groups in two workouts a week and doing HIIT 2 or 3 times a week for short 15–20-minute sessions.  In the last two weeks of your cycle, you ease off the intensity and tend more toward higher reps and lighter weights, still reaching fatigue. But in the last week you do more recovery work and based on fatigue you don’t “push” through, you may want to take the recovery and do other restorative activities.  10 Day Hot Not Bothered:    To review, and summarize the science current for exercise in menopause and for older adults:  Twice weekly strength training              Reaching muscle fatigue in each set             Using 8-10 major muscle groups for total body              Performing at least 2-3 sets of each exercise  Two-three times a week HIIT              No more than 45 minutes a week total HIIT  Movement most days of the week              Catering to personal preferences and personal needs (functional movement)  Adequate recovery between high-intensity exercise   Monitor lean muscle mass and body composition for measures of success.  Other Episodes You May Like:  9 Ways to Measure Fat & Body Composition | Best & Worst: TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: Resources Mentioned:  Insiders Group: 10-Day Hot Not Bothered Challenge:  
Not many people listening, or living, don’t know Men Are from Mars, Women Are From Venus, the famous book by Dr. John Gray. It’s my honor to interview him on this episode.  00:00 Dr. Gray is the quintessential relationship expert. He’s also an active health and wellness advocate and he’s talking now and has always been, about hormones.  Are you tempted by a juicy little piece of gossip? Or know someone who always is full of the latest dish on everyone from your high school classmates to celebrities? Did you know there is a hormonal link?  Since there is no real value in looking at fitness in a silo, when we understand that mind, body, and soul work in integration, then this guest makes complete sense.  For myself, relationships with others from friends to family and myself, become more important than ever. Understanding how to nurture them may be as important as those intervals and repetitions we’re scheduling. They are, after all, for many of us, a part of the why.  So, today we look at natural hormone boosts through a different lens.  My Guest:  John Gray is the author of the most well-known and trusted relationship book of all time, Men Are from Mars, Women Are from Venus. USA Today listed his book as one of the top 10 most influential books of the last quarter-century. In hardcover, it was the #1 bestselling book of the 1990s. Dr. Gray’s books are translated into approximately 45 languages in more than 100 countries and continues to be a bestseller. Dr. Gray has written over 20 books. His most recent book is Beyond Mars and Venus. His Mars/Venus book series has forever changed the way men and women view their relationships. John helps men and women better understand and respect their differences in both personal and professional relationships. His approach combines specific communication techniques with healthy, nutritional choices that create the brain and body chemistry for lasting health, happiness, and romance. His many books, blogs, and free online workshops at provide practical insights to improve relationships at all stages of life and love. An advocate of health and optimal brain function, he also provides natural solutions for overcoming depression, anxiety, and stress to support increased energy, libido, hormonal balance, and better sleep. He has appeared repeatedly on Oprah, as well as on The Dr. Oz Show, TODAY, CBS This Morning, Good Morning America, and others. He has been profiled in Time, Forbes, USA Today, and People. He was also the subject of a three-hour special hosted by Barbara Walters. John Gray lives in Northern California, where for 34 years he happily shared his life with his beautiful wife, Bonnie until her passing in 2018. They have three grown daughters and four grandchildren. He is an avid follower of his health and relationship advice. Questions we answer in this episode:  04:39 On your website you share some tips for women (who are still cycling) for natural hormone boosts. Can you share some of the activities and influence on hormones?  Is this pertinent to women post-menopause?  25:14 You share this thought that makes a girl… on bioidenticals… think. And that is: that if estrogen needs during cycles vary, at times we need estrogen higher, at others progesterone, if we’re taking the same amount of hormones all the time we don’t get that benefit. What about women in menopause, not cycling?  You have a program called Isoflex - will you share the basis and benefit of the program?  We can cycle with exercise prescription as well, focusing on strength training and higher intensity interval training during the first part of the cycle and easier lighter workouts at the end, just before a woman gets her period. Even during menopause we all still as humans follow cycles of the moon and tide, what are your thoughts on that?  How has the pandemic and isolation impacted women’s hormones and what can she do to support herself? If A) she’s in a home with others and B) if she’s living alone 45:33 There are a lot of working women in the world, many more than ever before entrepreneurs, and that could be a problem if working creates a need or even nurtures testosterone. Can you say more about that.. And what to do? If say, you’re a very independent woman working solo (asking for a friend) and living alone…  50:33 I heard you discuss with Sara Banta how gossip and talking together can boost certain hormones. Can you share which ones and how that can be good/bad?  1:01:25 I recently hosted a retreat with 13 women and never before in prior retreats have I noticed such a strong desire for connection and coming together as in this particular retreat. What was going on?  Is there any connection with the avoidance of exercise or physical activity and what’s happening with our relationships?  Natural hormone boosts can occur from exercise planned and done right. I prefer to look at hormone needs and current status (the way a woman feels) to support the type of exercise she needs. Notoriously, women are drawn more to cardio than strength. That has a lot to do with societal conditioning, but do you think there is also a hormonal explanation for this?  “Too much intensity can inhibit fat burning in women.”  - Dr. John Gray    FREE GIFT: John’s course “How to Get Everything You Want in Relationships For Women, Men, Couples, and Singles” He’s Social:  Twitter: Facebook: Instagram: Resources:  Don’t Miss Dr. Gray’s Free Gift! Hot Not Bothered: Other Episodes You May Like:  The Number One Hormone to Watch Out for At 40+ (Hint: It’s Not Estrogen): Natural Solutions You’ll Love for Hormone Balance:          
Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50.  00:00 My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) Weight loss for women over 50 isn’t a new topic here, I’m sure you’ll agree. Yet, this angle is. We’re going to discuss a leaky gut, a cleanse or cleansing, and what it means to heal the gut. If you eat, and you poop, stay tuned. We all need a healthy gut.  My Guest:  Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004. He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. Questions we answer on this podcast: 04:15 First off, explain to us why the gut is connected to so many seemingly unrelated health issues, like skin rashes, headaches, low energy, weight gain, and difficulty losing weight.  06:00 Why might this be the missing link in weight loss?  07:45 Why during midlife is it so common for women to experience this?  11:18 What is leaky gut anyway, and why should people pay attention to it? 23:27 I’ve heard you talk about gut-healing, but why is cleansing such an important part of that? And let’s define “cleanse” for listeners. What they think it is, and what it really is.   32:57 You have a program you call Gut C.A.R.E. that is part of the Happy Gut 28-Day Cleanse. What is it about? And why did you develop it? 40:25 Tell us about the group cleanse coming up in May. How can people join? 40:40 May 9 pre-cleanse Cleanse starts May 16, 2022(if they’re listening later… is there a waitlist they’ll be able to join).    10-Day Hot, Not Bothered Challenge Look, weight loss after 50 is tricky. Stress, hormones, food habits… working through it alone is tough. So if you’re looking for guidance, look no further.  Connect with Vincent: Website: For the cleanse: or He’s Social:  Instagram: Facebook: Twitter: Additional Resources: 10-Day Hot, Not Bothered Challenge Mighty Maca: 5 Day Flip:  Fit U: Additional Episodes You Might Like:  7 Simple Ways to Better Gut Health Every Trip: 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss | #519:
One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. 00:00 This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight.   A frequent question I’ve been asked is who should I have my daughter follow? Depending on the age and stage of your daughter, I may have any number of responses, and this guest is definitely someone we love here at Flipping 50.    My Guest: Steph Gaudreau, a strength nutrition strategist and lifting coach who helps women fuel themselves smarter. Get stronger, increase their energy, and perform better in the gym. She's the author of The Core 4: Embrace Your Body, Own Your Power and the host of the Listen to Your Body Podcast.   Questions we answer in this episode:  10:14 What are the 4 keys to building strength, especially for women over 40?  15:00 What are common nutrition mistakes women are making?  25:15 What does "lifting heavy" really mean?  33:36What does it mean to eat for strength training?  Connect with Steph:  Fuel Your Strength podcast: Website:   She’s Social:  Instagram: Instagram:   Love this episode about how to eat for strength training? Let me know in the comments!  Other Podcasts You Might like:  Women’s Fitness Nutrition Influencer Tips for Marketing WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50: How to Time Protein for Optimal Muscle & Recovery | Women Over 50: Additional Resources:  The Ultimate After 50 Smoothies Guide | For Energy You’ll Love:
If you’ve tried to make dietary, exercise, or lifestyle habit changes and experienced weight loss failure, this is for you. I have a guest today who is a Flipping 50 Cafe member.  I? I didn’t get in a word edgewise and that is just fine. You’ll hear Victoria tell us that she’s an introvert. I call BS. And that’s okay. Because what she has to say, you want to hear. Her conviction is obvious and contagious.  00:00 Let’s jump into this episode! Buckle your seatbelt. This woman is so excited about her journey and wants to share it with you! You can’t fix what you can’t face. -Victoria Moore   My Guest:  Victoria is a current Cafe member (a newbie) that started with the Stronger Tone & Define workout series. She dedicated and committed herself to working out Mondays and Thursdays. She also added indoor interval training (HIIT) to the mix.    At 48, her starting weight was 236.6 on January 3rd and by the end of the 12 weeks [program], she dropped down to 200! She increased her muscle mass and reduced body fat!    Bingo!    “I can’t thank you enough for your workouts, masterclasses, Q& A sessions on Facebook and guidance! Love your workouts so much that my significant other decided to join me and loves them too! You have a loyal client for life!” -Victoria Moore, Flipping 50 member having lost 36 lbs in the last quarter She demonstrates the very thing that drives Flipping 50. There’s no more powerful health influencer in the world than a midlife woman. And like Victoria has shown as her significant other joined her, you too influence someone in your environment.    Questions we answer on this podcast: 05:01 What was the trigger or turning point for you after weight loss failures?  11:06 Do you refer to that as ex- food addict or recovering food addict?  15:50 How did you stay motivated? 23:08 How verbal were you to others - the universe - when you were on this vs when you’d had a weight loss failure? 34:49 What had you tried before this and why did that lead to weight loss failure vs this time?  What intrigued you to decide to sign up for the Cafe/Stronger Program and to remain a loyal client? It’s not a weight loss failure really, it’s data. It’s learning. Victoria is going to be a very popular member in our Flipping 50 and she’s made her journey public by sharing her Instagram account for you here too.    What’s Next :  “As I just started but would love to write a book and have a space and possibly collaborate with experts such as yourself to help support and inspire women in my age group to take charge of their health.”   Let’s send some intentions her way!!    Follow her Journey on Social:  Instagram:   You change your state, you change your story.  -Victoria Moore   Additional Resources:  Need an easy way to get started? Try the 5-Day Flip  ( 10-Day Hot Not Bothered Challenge  ( ) Other episodes you might like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: A Menopause Weight Gain 3 Doctors Couldn’t Help | #463:    
Leptin resistance can be a big part of weight loss resistance. Could it be your challenge? Listen to this episode to find out.  00:00 Of the many hormones (and cascade of events) influenced by cortisol, leptin is one. It can mean you find it hard to push away from the table or find yourself looking for food again soon after a meal.  But what do you do about leptin resistance if you do have it? We answer that and more in this episode.  The interview with Dr. Bindiya Gandhi is full of the practical applications of science in easy-to-understand terms. You may find it interesting to learn that not only can weight gain be caused by hormones but excess weight influences your hormones.  Let’s get to the bottom of leptin resistance.  My Guest: Dr. Bindiya Gandhi is double boarded by the American Board of Family Medicine as well as the American Board of Integrative and Holistic Physicians. She is not only a weight loss doctor & guru but also a leptin & hormone expert, especially in helping women reset their metabolism. Her interests include integrative, holistic, and functional medicine, women’s health, preventative medicine, international medicine, and health care reform. She’s also a certified yoga instructor and reiki master. She used to practice emergency medicine as well. Dr. Bindiya is a media expert and contributor to numerous sites including The Daily Mail, MindbodyGreen, Clean Plated, Well + Good, and more! When she's not working or writing you can find her in the kitchen cooking, doing yoga, or enjoying time with her family. Questions we answer in this episode:  04:00 I find that most people have their own story as to how they came to work in this field. Can you elaborate on your story for us? 07:55 Describe the hormone leptin, known as the satiety hormone, and why is it important for listeners on a weight loss journey? 10:45 Discuss weight and the impact on hormones. 16:37 Discuss the conventional approach to losing weight versus the functional medicine approach? Why is weight loss important for hormone balance? 22:25 Let’s discuss the science behind weight loss via diets that cause the body to do everything possible to gain back the weight and more? 26:51 What about early satiety? In those who are overweight, I’ve observed that not just a small percentage. 27:12 How do you test for leptin (what is an optimal number?) 27:59 How would one become leptin resistant? 28:13 Is there a connection between triglycerides level and leptin? 31:00 How can listeners reverse leptin resistance?   The higher BMI the higher the circulating hormone is.  -Dr. Bindiya Ghandi Connect with Dr. Bindiya:   She’s Social: Facebook: Instagram:  Additional Resources: 5 Day Flip: Smart Scales for body composition-    
Would you define yours as a healthy lifestyle? It’s one of those things that can be illusive. That is, the finish line keeps moving away from you like your own handheld out in front of you would. 00:00 Before we open I invite you to come up with an answer to this… You’ve been tasked with creating the Wikipedia definition of “healthy lifestyle.” What do you write?  I’m thinking you better push pause. Because while it sounds so simplistic to say it like everybody knows, I’m going to challenge and say perhaps no one actually knows! Prove me wrong. But this is why I’m giving the homework… I don’t want to do it myself! Can’t wait to read what you add to show notes (will you please? The link for this one will be /healthy-lifestyle)  With my guest today we’re going to attempt to define a healthy lifestyle. We’ll discuss how you discover yours, measure whether it’s working for you, and where to look to define it for yourself. My Guest:  Denise Stegall is the CEO and curator of Living Healthy She is also co-author of the best-selling book, The Successful Body. As an inspirational thought leader, she is determined to provide her Living Healthy List readers with honest, reliable, research-backed information on health, wellness, personal development, and fun that you can use in real life. Denise began her career with a bachelor’s degree in hotel, restaurant, and business management, focusing on nutrition. She’s condensed 25 years of experience and study in nutrition, cooking, exercise, and coaching to help women find a happy, healthy lifestyle that works for them. Her experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. Her philosophy revolves around the foundation: Eat Real Food, Make Good Decisions, and Be Accountable. Questions we answer on this podcast: 03:10 What mistakes do you think women make with nutrition? You’re an advocate for eating “real food.” Let's talk about the unintentional mistakes women might be making with their diets. 08:20 How do you define “good decisions”? While there are a lot of women who want to, they are confused by what is a good decision, what’s your way of defining that uniquely for a listener right now?  10:15 If the problem we’re trying to solve for is a “healthy lifestyle,” how does anyone woman get there for herself and her unique needs?  13:06 Let’s talk about exercise just a bit because I know you’ve done STRONGER, how did it go? How does that fit into your recommendations for women in midlife?  17:10 What do you mean by “be accountable?” How would you describe the steps to getting started?  19:33 How did you come up with the title for your new book?  21:33 How did you come up with the idea for Living Healthy List and why is it important? 22:00 What is your mission at Living Healthy List? Connect with Denise to get her new book:  Denise’s new book: Healthy Living, Happy Life: A Practical Plan to Finding the Healthy Lifestyle that Works for YOU, will be out in late April. There will be a free companion journal. Join the waitlist for the book and receive a pdf of the companion journal.   During the episode, Denise mentioned the STRONGER program was open. It may be closed by the time you listen. Please click here to join the notifications list for the next open list. [] She’s Social:  Linktree: Facebook:   Additional Resources:  5 Day Flip: Annmarie Skincare:
Hormone balance is such a buzzword. What if I told you that you could balance six hormones in seven days? My guest speaks our Flipping 50 language. She’s resolved her own hormone balance issues and now naturally for almost two decades, is, in turn, helping other women do the same.  00:00 Stay tuned til the end of this relatively short podcast where we truly answer how to balance hormones naturally in seven days' questions.  Weight loss is a side benefit of getting healthy. It’s not something to exclusively focus on.  - Robin Nielsen My Guest: Robin Nielsen is a Functional Clinical Nutritionist, and Women’s Hormone Expert specializing in hormone balance, to help women grow younger no matter what their age. She supports women in midlife around perimenopause and menopause, and women with PCOS... naturally. Robin has helped thousands of women take charge of their health so they can feel more vibrant, confident and sexy. She is past president of the National Association of Women Business Owners, Silicon Valley Chapter, and past president of the National Association of Nutrition Professionals and has been featured on the CBS television program Eye on the Bay CBS showcasing her life-changing women's retreats. Questions we answer in this episode:  03:55 How did you get started helping women with their hormones? 06:42 What is the #1 mistake you see women making when they don't feel well? 09:25 What SIX hormones do you think are most important to pay attention to? 11:00 What are “Hormone Deal-Breakers”? 17:00 What are the next steps to helping listeners take charge of their health so they feel so much better?   Our sex hormones are way downstream [in terms of importance]…  -Robin Nielson Connect with Robin:  She’s Social: Facebook: Additional Resources:  Robin’s Reset: 5 Day Flip:
From a listener in the Flipping 50 Insider’s Group: It would be great if Debra could share some information about common exercise injuries.  So here it is and I’m diving right in after this invitation. I’ve been sharing soundbites of short exercise tips on Instagram at @flipping50tv. I invite you to IG to see all of those. If there’s a particular exercise that you’re looking for, chances are I’ve given a tip recently. They’re less than a minute, but I think you’ll find that’s perfect.  My IG Tips to Avoid Common Exercise Injuries Click here to go to my Instagram account: If lunge is your nemesis? I’ve created an entire series of videos that will help you decide if lunges, which lunges, and how; or if not lunges, which exercises are good substitutes so you can work the same muscles pain-free. CLICK HERE for the FREE LUNGES: Love ‘Em or Leave ‘Em series. Avoid too much too soon. Your body requires about 6-8 weeks at least to adapt to stress. Though your muscles and mind can feel ready for more, your joints and ligaments are not. Without a strong foundation in the connective tissue, you may accelerate quickly, only to find you’re set back with an injury.  If you’re prone to injury, or you’re very deconditioned or have an autoimmune disease:  Start one set, higher repetitions (20-25) Increase to two sets, same repetitions Next, do two sets with a reduction in rep range (15 – 20 = higher weight)  Then three sets with the same repetitions Then gradually increase the weight until you’re at the desired number of repetitions  Still, you may always want to play with periods of heavier weight and fewer repetitions and periods of lighter weight with more repetition.  This is sometimes much easier if you’re busy, to follow a program designed either for you personally, or follow a program. Just do your due diligence… is it a made-for-you program based on research on women just like you?  The differences between men's and women’s fuel use, muscle use in the same exercises, and the way they recover from exercise are not the same. In midlife during extreme hormone fluctuation, and after reduction, the optimal training schedule that is yours is not the same as a mouse, man, or young woman.  If you begin a program already tired, or dieting, you may also need to look at the role of exercise differently. There are times when exercise should be the catalyst to help you have a better appetite, more stable blood sugar, or improve your sleep. And nothing more… until you are able to improve your overall health and lifestyle habits.  Start with a good look at: Your basic nutrition status Micronutrient deficiencies are common among those who have dieted chronically and don’t test micronutrient sufficiency to know what changes or supplementation they need.  Sleep quality & quantity  Cravings & Crashes – if these exist, adding significant exercise stress is not likely to help you but might throw you under the bus. So either a light strength training component, lighter weights higher reps and just one or two sets to start, or even beginning with foundational activities like walking or yoga instead may serve you best through this time.  Beyond that, when you’re performing an exercise, you need to know the good technique.  What Is a Good Technique? A squat is not a squat. Some common exercise injuries occur because of poor choice of exercise and some because of poor performance of an exercise.  The weight should be solidly on the heels of the feet. The position is a hinge at the hips so that you are sitting back. The knees move only slightly forward.  If weight is felt significantly in the quadriceps and not at all in the glutes, check in the with where you’re weight-bearing in the feet again.  Then there are many versions of squats. A recent study I shared on Instagram as I demonstrated a squat progression featured:   Box squats    Wall sits     Counter balanced squats     Goblet Squats      Landmine Squats  And women who are more quad dominant than men overall may do best choosing a landmine squat because it encourages more hamstring use. And you want to be sure if you’re using quadriceps in an exercise as a female you always have at least one hamstring-focused exercise.  Those are:   Single leg deadlifts  Hamstring curls (at home with a ball) Bridge to a ball (more hamstring activation than the bridge on the floor)  Likewise, when I scroll through social media posts and observe some of the fitness influencers performing exercises, it’s clear that even they don’t know what good technique is. Yet, thousands are following.  Social media is the wild west. Anyone can call themselves a fitness professional. Anyone can do any exercise in any way they want to.  More Questions About Common Exercise Injuries? There you are, we skimmed the surface of how to avoid exercise injuries midlife. It’s not just the exercise. If you’re already imbalanced, sleep-deprived, coasting on coffee, eating fake food, and not enough high-quality nutrient-dense whole food, exercise injuries are more likely.  When it comes to exercise, begin smart and slow with a weekly plan that honors hormones. I do a 10-Day Hot, Not Bothered Challenge infrequently throughout the year, to learn when it’s open for yourself or a friend, click to show notes for the link at Drop your questions below the show notes. I love to hear from you.  Resources:  10-Day Hot, Not Bothered Challenge:   FREE PDF Muscles in Minutes:   Annmarie Skincare: Additional Episodes You Might Like:  Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach Your Menopause Workout vs Your 30-something Workout  
Are your hormones at menopause causing a roller coaster? Is it your skinny jeans or your genetic genes? What is missing when we’re trying to eat well, and truly understanding what that is, exercise, and truly discovering what that is for you now but making only minor changes?   00:00 If it feels like you’re in a marathon when innocent bystanders sitting comfortably on the curb tell you it’s right around the corner, and yet it never quite is…  Then this episode is for you. I’ve got an expert to talk about more than hormones at menopause and why you may still be struggling though you’re doing all the things (and then some).  As you know if you’ve been here for a minute, we discuss the influence of hormones on exercise, exercise on hormones, and how to change what you’re doing in midlife to cope with the changes and age optimally.  It’s not always enough alone. The body functions thanks to the integration of diet, exercise, lifestyle habits, environment, and genetics. And we’re going to talk a little more about the latter today in a way only she can.  My Guest: Nutrition expert, certified functional medicine practitioner, and speaker Betty Murray, PhD-Candidate, MS, CN, IFMCP helps women 40+ harness their hormones to lose weight, optimize sleep, restore energy, and thrive in life. During her research for her Ph.D., Betty made 4 key discoveries that lead to hormone imbalances that plague women over 40. Restoring balance to these key metabolic pathways is the basis of her Hormone Reset Program which has helped her, and her clients lose weight with ease, restore sleep, and turn up their energy. She is the host of This Functional Life Podcast and the founder and CEO of Living Well Dallas Functional Medicine Center. Betty is a frequently featured nutrition expert on Fox News Broadcasting, CW33, NBC, and CBS.   When women do resistance training they change the cellular metabolism…[favorably] during menopause. -Betty Murray Questions we answer in this episode:  03:35 Weight loss advice is often simplified down to the idea that cutting carbs to control insulin will result in fat burning. Or that a slow thyroid must be the cause of weight gain. Or even stress causes weight gain. All of which is somewhat true. But you say that this view is short-sighted and misses other key hormones that may be causing yo-yo weight gain and weight loss resistance. What isn’t getting talked about? 06:30 You came across some key research that is not getting talked about during your Ph.D., that indicated that menopause changes slow cellular metabolism and turns on the fat switch in the cell. Can you share that? (and how the hell, to turn that off, asking for a friend) 22:35 What about our genetics?  26:03 Genetic analysis has become quite popular. Do you think the answers are in our genes and how can we use gene knowledge to our advantage? 30:00 How do you address these issues to help a woman rebalance these hormones and cellular metabolism?   Exercise that is endurance training: we don't get stimulus to the receptors we want.  -Betty Murray   There you have it, a little deeper insight into your hormones at menopause and the impact of your cellular metabolism based on genetics. And… hope. I’d love to hear from you. Leave a comment in the show notes or join us in the Facebook group if you’ve got a question you’d like me to answer in an upcoming episode. Connect with Betty:  Free quiz: Website: She’s Social: Youtube: Podcast: Facebook: Instagram: Additional Resources:  5 Day Flip
Comments (6)

Leslie Dermo

I am interested in your strength training program but have some questions. What equipment do I need and is this one training session or a series of sessions? Is there the ability to ask questions once purchased?

Sep 30th

Dee Champion

fantastic show with Helen. what a total inspiration.

May 29th

Debbie Miller

great info!

Feb 27th

Debbie Miller

great information!

Dec 21st

Debbie Miller

I want to have the joy factor! A work out is work, because it can be hard!! There's an effort that goes into that work... I just have to remember the benefits are worth the hard "work" The Stronger program is working for me partly because it was a commitment, partly because of the helpful information, and cuing from Debra, partly because of the camaraderie, but mostly because I'm seeing results and that is a joy!! It works!! I can do this!!

Sep 6th

Debbie Miller

loved this podcast, learned how to eat right while traveling and how to pack the nutritious food correctly. My take away, "small steps!"

Aug 9th
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