The Flipping 50 Show

Resistance training is essential in menopause. It is supportive of your hormones. It’s an endocrine organ. It supports blood sugar levels, moods and more! All inside! Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips. I’m sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause. The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Resistance training is essential in menopause for maintaining bone density and metabolic health. Questions We Answer In This Episode: Why is muscle mass particularly important for women entering menopause? [00:24:04] How does resistance training impact bone health and help prevent osteoporosis? [00:07:24] What are the best resistance training exercises for women over 50? [00:19:24] How often should menopausal women engage in resistance training? [00:15:54] What are some common misconceptions about weight lifting and menopause? [00:08:54] How can resistance training improve hormonal balance during menopause? [00:20:44] The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Objectives The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies. Methods Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week). Findings Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites. Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training. Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits. Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD. Conclusions The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population. Monday and Friday 10 repetitions (80%) Wednesday 16 repetitions (65%) - unilateral work Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid) Reference: "Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis" by Z Wang et al. (2023) examines various resistance training regimens and their effectiveness on bone mineral density (BMD) in postmenopausal women. Resources: Stronger 12-Week Program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: 21 Ways to Optimize Your Workouts After 40: https://www.flippingfifty.com/optimize-your-workout/ Science that Makes Exercise Essential in Menopause: https://www.flippingfifty.com/exercise-essential-for-menopause-health/ 21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

We often sabotage our own success by delaying important tasks. Breaking this cycle is key to making our dreams a reality. Remember, "SOMEDAY is Not a Day in the Week." It's time to turn your plans into actions and make your dreams happen now. My Guest: Sam Horn is the CEO of the Intrigue Agency. Her 3 TEDx talks and 10 books have been featured in New York Times and presented to Oracle, Intel, Accenture, and NASA. As the former Executive Director of the world-renowned Maui Writers Conference and one of LinkedIn Learning's most popular communication instructors, she helps people craft one-of-a-kind books, talks, and careers that scale their income and impact - for good. Questions we cover in this episode: What motivated you to write the SOMEDAY is Not a Day in the Week book? [00:05:10] You love quotes. You are prolific in sharing them so naturally. What are a few of your favorites about how we can make the most of our life NOW, not later? [00:08:50] You have a story about Walden Pond that inspires everyone who hears it to take action on their dreams. Will you share it with us?[00:18:30] Why do you think people - particularly women -  procrastinate and put off doing what they know is good for them? [00:20:50] Your upcoming book is AGEncy - how we can use our age as INCENTIVE, not an EXCUSE. Could you tell us more about that? And how long do I have to make room on my nightstand? [00:27:50] Connect with Sam: website: https://samhorn.com/ On Social: LinkedIn: https://www.linkedin.com/in/samhorn/ Instagram: https://www.instagram.com/samhornintrigue/ Twitter: https://twitter.com/SamHornIntrigue Facebook: https://www.facebook.com/SamHornPOP/ Resources: Register for Sam’s upcoming master classes in May and June: How to Market Your Work without Being a Jerk Storyboard your Book and TEDx Talk https://samhorn.com/market-masterclass/ Other Episodes You Might Like: Take a Walk With 57 Year old Book Author: https://www.flippingfifty.com/take-a-walk/ Think You’re Too Old? https://www.flippingfifty.com/ageism-dismantled/

If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine. Then I’ll tie this to the physiology of menopause. 1 If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world. 2 “In fact, it would be malpractice not to prescribe it to every patient, every visit, regardless of medical specialty.” 3 “It is recommended that physical activity be recorded as a vital sign, just as other modifiable risk factors are routinely assessed (eg, blood pressure, weight, smoking)” 4 While other determinants of health (genetics, environment, and medical care) influence health outcomes, by far the most important factor contributing to health outcomes is individual lifestyle and behavior. 5 A 2015 article from JAMA Internal Medicine states, “There is no medication treatment that can influence as many organ systems in a positive manner as can physical activity.” This science wasn’t written based on menopause. It was based on the obesity and physical inactivity “pandemic.” Not the one in 2020 but the one that began about the time Snackwells experienced its birth. Yet everything in this (and other research studies) applies to menopause. This is a point in time you’re either going to choose to get and stay healthier or by not exercising properly, you’re at risk of accelerating the rate of aging and disease. The Right Exercise Essential for Menopause Health These are all quotes directly from the American Journal of Lifestyle Medicine and it cited numerous papers published in 2007 and 2009 related to this Exercise is Medicine™ joint project between two prestigious organizations. In the first 5 years, platforms were built. Likely millions were spent. But still not much has happened. Here we are with less than 20% of all women lifting weights at least twice weekly. For women in menopause, strength training properly could significantly impact at least 7 of the most common symptoms experienced by midlife women. Muscle is an endocrine organ. Only 32% of patients receive advice from their physician or other health care professional to exercise or to continue being physically active during their visit with a physician. Only 12% of medical doctors were required to take any course related to exercise during their medical education. The answers are there. But no one is coming… to help a doctor have more time in an appointment, to help a fitness trainer develop a relationship with a doctor so they can be trusted and used as a referral. It’s up to us. To you. To me. We’ve done much harder things. Advocate for yourself. It’s right there. You are just one workout away. Reference: Source: PMID: 32922236 Resources: 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge STRONGER: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Menopause Exercise Intensity for Optimal Aging for Women Over 50 - https://www.flippingfifty.com/menopause-exercise-intensity/ 21 Ways to Optimize Your WORKOUT After 40, 50, 60 or 70 - https://www.flippingfifty.com/optimize-your-workout/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50 - https://www.flippingfifty.com/weight-training-should-be-mandatory/

Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned. Your Glucose Levels in Menopause with the Glucose Goddess On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now. Significantly. My Guest: Jessie Inchauspé is a French biochemist and New York Times bestselling author. She is on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health. In her books Glucose Revolution and The Glucose Goddess Method, which sold over 1 million copies worldwide in 40 languages, she shares her startling discovery about the essential role of blood sugar in every aspect of our lives, and the surprising hacks to optimize it. Jessie is the founder of the popular Instagram account @GlucoseGoddess, where she teaches over 3 million people about transformative food habits. She holds a BSc in mathematics from King’s College, London, and an MSc in biochemistry from Georgetown University. Questions We Answer in This Episode: When did you realize blood sugar was going to be your focus? What’s the importance of glucose levels, or blood sugar, for our listeners? For women in midlife who become more sensitive to carbohydrates and less insulin sensitive with hormonal changes, what does that mean? Can you tie inflammation to glucose, since it is “unseen” and hard to sometimes grasp the impact of inflammation? Since doing the research for your book, in what ways have your own habits changed? What are 3 things you really want this book to do? What are some bad recommendations that you hear regarding blood sugar levels? [You’ve made it so simple] Why do you think we find it so hard to change even when we learn what to do? What is your method for studying science? What is considered a “good study” – something that makes it to the book, or to your flourishing Instagram channel? We know that beyond food other things impact our blood sugar, have you studied certain stressors or exercise in combination with food? Can you share any studies regarding sweet taste, even if it isn’t sugar, and the effects of blood sugar? [Say use of stevia, or a piece of sugar-free gum] What are three things a listener could do today as she goes about her routine that wouldn’t turn their world upside down, but could have a significant impact on improving blood sugar [and inflammation]? Connect with Jessie Inchauspé: Website: https://www.glucosegoddess.com,%20https://www.antispike.com On Social: Facebook: https://www.facebook.com/glucosegoddesss/ Instagram: https://www.instagram.com/glucosegoddess/ YouTube: https://www.youtube.com/@GlucoseRevolution Tiktok: https://www.tiktok.com/@glucosegoddess_ Other Episodes You Might Like: You Want to Balance Blood Sugar for Belly Fat Reduction - https://www.flippingfifty.com/balance-blood-sugar/ Walking Off Weight in Menopause | Controlling Blood Sugar - https://www.flippingfifty.com/walking-off-weight/ 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss - https://www.flippingfifty.com/fat-burning-weight-loss/ Resources: Dietary supplement: www.antispike.com Recipe Club: https://www.glucosegoddess.com/recipe-club

If I had the key to fat loss after 45… and I could get every woman to use it, we could change history. Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife. In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how changes in hormones affect your body and what you can do to rev up your metabolism. Discover exercise strategies and lifestyle tweaks that are effective for women navigating the shifts that come with menopause. Questions We Answer In This Episode: How does menopause impact metabolism and weight? [00:03:15] What types of exercise help with fat loss in menopausal women? [00:05:15] Can exercise influence appetite and food cravings during menopause? [00:05:45] What role does sleep play in weight management during menopause? [00:03:55] How can stress affect your weight during menopause, and what can you do about it? [00:13:05] What are practical tips for integrating effective fat loss workouts into a busy schedule? [00:18:05] In a study titled "The Effects of Exercise Training on Body Composition in Postmenopausal Women: A Systematic Review and Meta-Analysis" provides a thorough analysis of how different forms of exercise influence body composition, particularly fat mass, in postmenopausal women. The research synthesizes results from various studies to conclude that while all forms of exercise are beneficial, resistance training and aerobic exercises stand out for their significant impact. Resistance training is especially effective at maintaining and increasing muscle mass, which in turn helps with more efficient fat burning and metabolic rate enhancement. Aerobic exercise, on the other hand, contributes significantly to overall fat loss, improving cardiovascular health and reducing fat percentages across the body. The research paper discusses different forms of cardiovascular training (often referred to simply as "cardio") for postmenopausal women, emphasizing both aerobic training and resistance training. The study specifically mentions aerobic training (AT) as beneficial for reducing fat mass and improving pulmonary function. This form of training is characterized by activities that increase the heart rate and respiratory rate, typically including exercises like walking, running, cycling, or swimming. Aerobic training was found to be effective not just for reducing fat mass, particularly visceral fat, but also for improving muscle function and potentially contributing to skeletal muscle hypertrophy, which are critical for combating sarcopenia in the elderly. This type of exercise is generally performed at moderate intensity, where the individual can still talk but might be too breathless to sing. Strength Key to Fat Loss After 45 In terms of resistance training (RT), the research highlights its role in improving muscle strength and mass. Resistance training involves exercises that cause the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. This could include lifting weights, using resistance bands, or doing body-weight exercises like push-ups and squats. The intensity of these exercises was not specifically quantified in the abstract, but resistance training often involves varying intensities depending on the load and the number of repetitions performed, typically structured in sets. Overall, the study underlines that both aerobic and resistance exercises are integral for managing health outcomes in postmenopausal women, with specific benefits attributed to each type depending on the targeted health outcome. Resources: **10 Day Challenge: https://www.flippingiffty.com/hnb-challenge** **STRONGER 12 Week program: https://www.flippnigfifty.com/getstronger** Other Episodes You Might Like: Woman to Woman: How to Get Your Best Sleep in Midlife - https://www.flippingfifty.com/how-to-get-your-best-sleep/ How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones - https://www.flippingfifty.com/how-toxins-are-disrupting-your-sex-stress-and-thyroid-hormones/ Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - https://www.flippingfifty.com/gut-health/ Reference: Khalafi Mousa , Habibi Maleki Aref , Sakhaei Mohammad Hossein , Rosenkranz Sara K. , Pourvaghar Mohammad Javad , Ehsanifar Mahsa , Bayat Hadis , Korivi Mallikarjuna , Liu Yubo. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology VOLUME 14, 2023 URL= https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1183765

How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets,  repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women? We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance. Optimizing muscle and body composition in menopause, that is gaining muscle and losing fat is the focus of this episode. A researcher I met personally a decade ago, whose name has become nearly synonymous with any new study on muscle, hypertrophy, and protocols, joins me. Want Stronger Muscles? Let’s Talk Muscle and Body Composition in Menopause! Women in midlife are often more susceptible to negative effects of stress. We have a frequent occurrence in our membership of women who are “pushing through” and not actually getting stronger or more fit, because of adrenal insufficiency or a combination of things, we find that less is more, if we can get adequate stimulus during a session and balance that with adequate recovery, we have a better opportunity to improve quality of life for women who need muscle mass and bone density but not at the cost of exhaustion and injury. My Guest: BRAD SCHOENFELD Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. He also formerly served as the Sports Nutritionist for the New Jersey Devils hockey organization. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, "Science and Development of Muscle Hypertrophy." He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award. His research interest is to optimize body composition (muscle hypertrophy and fat loss) . In particular, his lab studies the manipulation of resistance training variables and their effects on muscular adaptations. QUESTIONS we Cover in this Episode: Why this? What originally propelled you into this field of study and ultimately to teach and advise others? What have been the most aha moments for you in conducting the research on muscle ? Define Muscle hypertrophy vs Muscle strength Define and elaborate on “Volume” We mentioned frequency of exercise and the consideration of the volume of recovery Time under tension and tempo training CONNECT: Website: https://www.lookgreatnaked.com/about_brad.php On Social: Facebook: https://www.facebook.com/brad.schoenfeld.cscs Instagram: https://www.instagram.com/bradschoenfeldphd/ Resources: Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge 5 Day Flip: https://www.flippingfifty.com STRONGER: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50 - https://www.flippingfifty.com/gaining-muscle-and-strength/ 3 Steps to Gain Lean Muscle in Menopause - https://www.flippingfifty.com/gain-lean-muscle/ Short Workouts for Women Over 50 | What Works? - https://www.flippingfifty.com/short-workouts-for-women-over-50/

This is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale. If you’ve always said, I don’t weigh, I just pay attention to how my clothes fit, it’s time to change that thinking. By the time you may realize you lost a significant amount of muscle it could be too late.. and harder to get it back. Let’s not lose anything you have now, and work to build strong futures. Here's 20 Menopause Fitness Changes to Try 1.        Intense exercise Early 2.        Exercise late? Make it light. 3.        Increase recovery between challenging sessions. 4.        If insomnia strikes, leave agility work for another day 5.        Warm up and cool down like a boss to prevent injury 6.        Bookend workouts with fuel 7.        Quality movement wins over frenzied 8.        Basics work better than variety for variety’s sake 9.        Fuel before any intense exercise 10.  Listen to your body better than you have ever before Perimenopause 11.  Restore before more: Exhausted can’t get fit 12.  Focus on muscle building 13.  HIIT may hurt or help: assess for yourself 14.  Activities that create positive neurotransmitters 15.  Don’t underestimate walking and strength training Postmenopause 16.  Energy is more stable: Push a little harder 17.  Continue to prioritize strength 18.  Frequency of HIIT can often increase from 2 to 4 times a week (45 minutes is still a threshold where injury rates seem to go up) 19.  Mobility most days 20.  Add Power regularly. Resources: Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge FREE What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise TEDx Talk: https://youtu.be/k5IzLZ1mP94?si=kCE2oE5LA8i7NGEA Other Episodes You Might Like: 5 Menopause Fitness Questions You Want Answered: https://www.flippingfifty.com/5-menopause-fitness-questions/ 3 Menopause Fitness Makeovers | Hormone Balancing Exercise: https://www.flippingfifty.com/menopause-fitness-makeovers/ Do Menopause Fitness Rules Apply to Post Menopause Fitness, too? 495: https://www.flippingfifty.com/menopause-fitness-rules/

Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode. We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces. The Role of Exercise in Ageless Aging Physical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a strength training session not only enhancing muscle tone but also refreshing our minds and spirits. This daily commitment to physical activity is not merely about staying fit—it’s a celebration of our bodies’ capacity to thrive at any age, boosting both brain health and emotional well-being, ensuring we live not just longer, but with unstoppable vitality. My Guest: Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world's leader in understanding and addressing the far-reaching impacts of our aging population, and has led numerous acclaimed studies on women and money. In addition, she has been involved in more than 25 thought leadership research studies worldwide on aging, longevity, retirement, health, family, caregiving, housing, and leisure, which have cumulatively garnered more than 14 billion media impressions. Her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, publishes May 14th, 2024. She lives in San Francisco with her family. Questions we answer in this episode: We are at the beginning stages of a longevity revolution. Why are women at the forefront? Why is it so important to create a new and improved experience of long life, especially designed for women? You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly? You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients? You share actionable tips and steps to help women increase their healthspans, brainspans, and lifespans. Can you share a few that you practice every day? Connect with Maddy Dychtwald**:** Website: https://maddydychtwald.com/ On Social: LinkedIn: https://www.linkedin.com/in/maddydychtwald/ Twitter: https://twitter.com/Maddy_Dychtwald Other Episodes You Might Like: Grip Strength Is More Than Access to Nut Butter: Positive Aging - https://www.flippingfifty.com/grip-strength/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up - https://www.flippingfifty.com/aging-too-fast/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://flippingfifty.com/ageism-dismantled/ Resources: What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise NEW BOOK: Ageless Aging - https://www.amazon.com/Ageless-Aging-Increasing-Healthspan-Brainspan-ebook/dp/B0CG1QTK47

Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges. That said, it’s sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin. Calorie counting isn't the best method if: You want to change your body composition (tracking macros is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat. If you go searching blindly online, you’ll find a lot of different answers. For example: Take your weight x 15 for a moderately active individual to maintain, as suggested at harvard.edu. There was no distinction between males and females. For my 200 lb client that’s 3000. You’ll see as we continue that’s different from other numbers. Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level. So when you figure out your BMR you have an idea that if you drop below that number you’re going to risk interfering with bodily function. That’s number is just to keep you alive and functioning. For my client that’s 1380. Where to Start with How Many Calories You Need in Menopause Before you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been. So on paper, or on the internet, it’s so easy peasy. Then welcome to life. My client weighs 200 lbs. She doesn’t want to weigh 200 lbs. She’s very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she’s still very active. Calculations on calculator.net will tell her this: 2381 to maintain 2131 mild weight loss 1881 weight loss 1lb /week 1381 extreme weight loss 2 lbs/ week This is based on her being extremely active, although not the highest level of activity. From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from calculator.net. Here’s the problem: reality. Her usual caloric intake has been 1500 - 1881 for a very long time. She isn’t kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she’s likely slowed her metabolism. She’s putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly. She can’t lose weight because she’s not eating enough. What’s the Answer to Better Exercise Nutrition in Menopause or Beyond? Cycling her higher and lower calories for her active and rest days will help. Most importantly though is looking at the content of her meals. If she’s not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she’ll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further. The opposite of the desired effect. Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your total protein intake daily helps avoid muscle loss. The work shared by Dr. Bill Campbell tells us that increasing protein without changing calories at all, spurs fat loss. Dr. Gabrielle Lyon has shared a simple way of estimating protein need - steeped in science - that is 1 gram of protein per lb of body weight as a goal. For weight loss (without muscle loss), that number increases while your total caloric intake decreases. Intermittent fasting can be helpful, for some, twofold. One, it reduces the eating window, almost automatically reducing caloric intake. Even if you have the license to eat, if you have increased protein intake wisely to reduce muscle loss, and you’re eating fibrous foods, your satiety level will prevent you from eating too much. That said, cycling your intermittent fasting windows is also helpful. Any time you adopt a strict schedule or a strict calorie count, or carb count, you risk the body adapting and slowing metabolism to compensate. That’s the opposite desired effect. You have to fuel exercise. Exercise is a muscle breakdown activity. The rebuild occurs between sessions - if you allow enough time, and enough fuel to do so. You can play with the calculator.net site. It calls this cycling a zig-zag schedule. But it’s the same … I’d have my client boost calories sometimes for one week during a build muscle focus. The next week we’d have a moderate caloric deficit and workouts that are shorter and less demanding. Or we have higher caloric days and lower calorie days (as well as carb levels higher and lower) while protein remains high consistently. Beyond the Calories You Need in Menopause: More or Less Fat? Wonder about how much fat? Studies shared- again via Bill Campbell, PhD - say it matters very little and is just your preference. You can experiment. Genetically, I’m predisposed to do better with slightly higher carbs. You may be otherwise and you don’t need to do a DNA test to find out. Most of us know by now. When balancing the calories you need in menopause, remember flexibility is key; you can adjust fats and carbs while maintaining essential protein levels for a vibrant health balance. If you want to lose weight and aren’t - but are thinking low carb works for you - you could be wrong! Be open to testing for yourself. But the beauty of the science is that as long as protein increases within a set calorie intake, the fat or carbs can go up or down. You have room to enjoy the birthday cake or a favorite seasonal meal that might be higher in carbs, and you haven’t blown it! You’d simply reduce the amount of fat you consumed that day. Resources: Calorie Calculator: https://www.calculator.net/calorie-calculator.html See How You Eat: https://seehowyoueat.com/ MacroFirst: https://www.macrosfirst.com/ Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 FDA FoodCentral database: https://fdc.nal.usda.gov/ Other Episodes You Might Like: Why Calories Burned from Exercise Don’t Get You Fit: https://www.flippingfifty.com/calories-burned-from-exercise/ Muscle Protein Synthesis In Menopause: How to Plan Pre and Post WOrkout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause? How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake. To find out how much magnesium works for you, start with a lower dose and gradually increase it. Monitor how you feel—improvements in sleep, mood stabilization, and general well-being are indicators that your magnesium intake is on point. If you suspect you’re low on magnesium, especially during menopause, it’s a common concern. Talk to your healthcare provider about how much magnesium is right for you and explore the best ways to maintain adequate levels through diet or supplements. My Guest: Dr. Carolyn Dean, MD, ND, is a respected expert in holistic health, particularly known for her work in magnesium therapy. She has authored influential books, including "The Magnesium Miracle," and advocates for the use of natural remedies in achieving optimal health. Dr. Dean also develops nutritional supplements and is widely recognized for her contributions to holistic health and wellness. For detailed information, visit her official website or consult her latest publications. Questions We Answer in This Episode: What are the top twelve reasons magnesium is foundational to women’s physical and mental health? [00:07:55] How many traditional diagnoses could very well be magnesium deficiency in disguise? [00:09:25] The importance of magnesium as a partner/co-factor with other essential vitamins and minerals such as vitamin D and calcium.[00:08:25] How magnesium is an essential factor in mitochondrial integrity and energy production. [00:27:55] How to choose the right magnesium. [00:17:25] How to properly supplement with magnesium. [00:25:25] Connect with Dr. Carolyn Dean MD ND**:** Website: https://drcarolyndean.com/ On Social: Facebook: https://www.facebook.com/drcarolyndeanmdnd **** Instagram: https://www.instagram.com/drcarolyndean/ Twitter: https://twitter.com/DrCarolynDean YouTube: https://www.youtube.com/@drcarolyndeanmdnd4601 Resources: Book: Magnesium- The Missing Link to Total Health - https://www.amazon.com/dp/B0CD993TF3 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: What Is BioHacking? | Women’s Health - https://www.flippingfifty.com/what-is-biohacking/ Electrolytes for Hydration: Beyond Water, Heat, and Exercise - https://www.flippingfifty.com/electrolytes-for-hydration/ One Easy Fitness Nutrition Hack You Could Be Missing - https://www.flippingfifty.com/fitness-nutrition/