The Flipping 50 Show

It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should.  My guest today is an  MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short. My Guest: Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food. Questions We Answer in This Episode: Why do women so often gain weight with perimenopause and menopause? Are there hormonal factors? Are there cultural factors in play here too? What’s dangerous about menopause belly fat? Many women describe that the methods they used in the past don’t work anymore. Why is that? What about eat less and move more?  How do you find people most easily lose weight at midlife? Many women feel stuck with their weight gain starting at midlife. What would you tell them? Many people are so hard on themselves about their weight–is this a good motivator? What else gets in the way of people losing weight at midlife? Connect with Heather: Website: https://www.vibrant-md.com On Social: Facebook: https://www.facebook.com/heathervibrantmd/ Instagram: https://www.instagram.com/heatherawadmd/ LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name Podcast: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433 YouTube: https://www.youtube.com/@heatherawadmd7858 Resources:  Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym  https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like:  WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50 https://www.flippingfifty.com/eating-too-little/ How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/

Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there. In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause. Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake.  Living too long or too often in LEA will  negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses.  LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea. How do you know if you have low energy availability in menopause?  Here’s a simple equation for figuring EA.  EA = (EI − EEE)/FFM Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg) Suggestions are for total to be 45 calorie/kilogram ffm Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days.  Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked.  Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day.  It’s easier than you think to check for Low Energy Availability: Use that average total calories.  Subtract your daily caloric expenditure from exercise.  Divide that number by your fat free mass in kilograms. (remember kilograms is weight in pounds divided by 2.2)  Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight. So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm 101.4 divided by 2.2 = 46.2 kg ffm If average daily calories consumed 2100 kcals.  Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals) 2100- 400= 1700 kcals divided by 46.2= 36.7 So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more.  Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in.  Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game. RESEARCH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912784/#B22-nutrients-14-00986 https://www.frontiersin.org/articles/10.3389/fspor.2022.869594/full https://bjsm.bmj.com/content/53/10/628 https://www.mdpi.com/2076-3417/11/15/6679 Resources:  Other Experts who discuss this that you might also find interesting:  Dr. Stacy Sims (doctor of science) https://www.drstacysims.com/ Steph Gadreau https://www.stephgaudreau.com/ Betty Rocker  https://thebettyrocker.com/ Other Episodes You Might Like:  How to Be Confident Now with Betty Rocker | #508 https://www.flippingfifty.com/the-betty-rocker/ More Strength, Less Cardio in Menopause & Beyond https://www.flippingfifty.com/less-cardio-in-menopause/

In this episode we break down the levers for metabolic mastery for midlife women in such easy terms that it is my prediction you will want to listen again. My guest smoothly coaches us through unique messages with examples and specifics. No platitudes or lists in this episode. This will stick.  We talk about habit formation and why we fail at it.  My Guest: Ellie Kempton, founder of Simply Nourished, is at her very core a lifestyle architect empowering women to reclaim their wellness. As a Registered Dietitian with a master’s degree in Functional Nutrition from Bastyr University and a biochemistry degree from the University of Virginia, Ellie curates simplicity out of complex health information and provides care calibrated to support transformation. Ellie’s care is underpinned by functional medicine and catalyzed by behavior design. Questions We Answer in This Episode: What IS metabolic mastery and how do you approach it as a functionally trained dietitian? What elements of metabolic mastery should we prioritize as women when we go through our various “software upgrades” [aging through the decades]? What are the ABCs of sustaining metabolic mastery? What is so powerful about failure along the way? What is the #1 secret to aligned wellness through the life cycles? Connect with Ellie: Website: https://www.simplynourishednutrition.com/https://elliekempton.com/ On Social: Facebook: https://www.facebook.com/simplynourishednutrition Instagram: https://www.instagram.com/simplynourishednutrition/ LinkedIn: https://www.linkedin.com/in/ellie-kempton-msn-rdn-561436a0/ The Table Membership: https://www.simplynourishednutrition.com/the-table   Resources:  Exercise Planning Guide https://www.flippingfifty.com/5-part-exercise-planning-guide/ Home Gym  https://www.flippingfifty.com/perfect-home-gym-how-to/ Other Episodes You Might Like:  How to Boost Your Metabolism in Midlife the Non-Dieting Way https://www.flippingfifty.com/boost-your-metabolism-in-midlife/ Easy Healthy Habits Start Here: Effortless Kitchen Hacks https://www.flippingfifty.com/healthy-habits/ 6 Commonsense Steps for Health from Uncommon Motivation #501 https://www.flippingfifty.com/commonsense/

This is absolutely the first time I’ve done a greet and meet the team here at Flipping 50. [ Not completely true though – We’ve had one community coach on the show to talk about her 60th birthday and her perspective on it.] In the She Means Fitness Business podcast (for you fitness and health pros) I’ve introduced the positions I have hired and the order I hired them in, how I create job responsibilities… all things to help pros start a business, grow it, or scale it.  I’ll link to that in the show notes. Of course it too is everywhere you listen to podcasts and if you’re a midlife woman serving midlife women or who wants to… this is produced just for you! (and it’s been around longer than Flipping 50 in fact).  Today you’ll meet our team from the way behind the scenes to the front lines for the first time. I’m grateful for each and every one of them. I’ve been accidentally lucky to find them.  Starting out as in many businesses, I wore all the hats. I’ve always treated positions where I’ve had another boss as if they were my own. So this wasn’t a new feeling. I was allowed a lot of autonomy in positions I’ve held. I appreciate knowing my goals and exceeding them in the way I work best, which may not be the traditional or conventional way.  I try to remember that with my team too. Everyone has good ideas. Leaning on others and finding their zone of genius so everyone loves their job is a goal we can all relate to.  Meet the Flipping 50 Team! To make this far more fun than just sharing day-to-day activities which btw can be too numerous to mention – we’re asking some super fun questions to let their personalities shine.  I asked everyone behind the scenes a few rapid fire questions you may love hearing the answers to.  Resources:  Want the Top 10 episodes in a specific category?  https://www.flippingfifty.com/podcast  AnnMarie Skincare: https://www.flippingfifty.com/skincare Other Episodes You Might Like:  Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/ She Means Fitness Business podcast –  https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Tim Ferriss – https://tim.blog/podcast/ No Such Thing As a Fish – https://www.nosuchthingasafish.com/ RadioLab – https://radiolab.org/podcast Matthew Ferry – https://matthewferry.com/home She Means Fitness Business Podcast:  Show Notes site: https://www.fitnessmarketingmastery.com/the-voice-for-fitness-professionals-podcast/ Itunes- Apple: https://podcasts.apple.com/us/podcast/she-means-fitness-business/id731652575 Spotify:  https://open.spotify.com/show/2hAs64rdXtPhEZXbHNnZYi  iHeart Radio:  https://www.iheart.com/podcast/256-she-means-fitness-business-43068893/

This episode is for mothers and daughters so it’s definitely not one to keep to yourself. There are numerous resources mentioned within this episode as well. Those include reference to Judy Blume’s Are You There God, It’s Me Margaret?, Flow and the wisdom of What, When and Why to Exercise for Women 40+ guest expert Alissa Vitti. My Guests: Candace Burch is a Hormone Health Educator with a Masters in Health Education and over 30 years of experience in the field. In 2017, she founded ‘Your Hormone Balance’ as a consulting practice, and was later joined by her younger daughter, Ryan Burch to expand YHB’s reach to women and men around the world! Candace’s background includes working as a health editor, writer and investigative journalist in London, leading educational patient and provider initiatives for ZRT Hormone Laboratory (as their Director of Education for 12+ years), as well as spearheading “Body in Balance,” a hormone testing and rebalancing weight loss program at Metabolic Research Center (a nationwide weight loss company). She also hosts the Women Talking Frankly Podcast with her friend N.P., Kyle McAvoy. Jess Suchan is a board certified Holistic Health Coach via the Institute for Integrative Nutrition and takes a 360 approach to wellness, supporting clients in sustainable weight loss strategies, mindset tools and symptom relief via cycle syncing, lifestyle strategies and smart supplementation. As a recovered yoyo dieter with her own 45LB weight loss story, she understands the importance of a balanced approach, free from restriction and fad diets. She has been coaching clients in partnership with YHB for the last 5 years and also offers 1:1 coaching through her custom app. She co-hosts the Solo 2.0 Podcast, alongside her sister, YHB’s co-founder, Ryan Burch.  Questions We Answer in This Episode: How to navigate rollercoaster symptoms during perimenopause? How to optimize hormones naturally and relieves symptoms like weight gain, sleep issues like anxiety, irregular/missing periods, vaginal dryness / skin issues, headaches, fatigue, etc? How to manage health scares and traumatic experiences as a family? How to support teens in understanding how to track their cycles and symptoms at pivotal times in their cycle? Connect with Jess and Candace: Website: https://www.Yourhormonebalance.com https://www.bodyblissbyjess.com On Social: Instagram:  https://www.instagram.com/yourhormonebalance/  https://www.instagram.com/bodyblissbyjess/ Resources:   Use code FLIPPING50 for $50 off of the build-your-own testing and rebalancing packages here: https://www.yourhormonebalance.com/b-y-o-rebalancing-package#simplero-section-1655471171980 Books: Are You There God, It’s Me Margaret? by Judy Blume https://www.amazon.com/Are-You-There-God-Margaret/dp/148140993X In the Flo by Alissa Vitti https://www.amazon.com/Female-Advantage-Biochemistry-Productivity-Happiness-ebook/dp/B07CRKXNQC/ref=sr_1_1?hvadid=580743541400&hvdev=c&hvlocphy=9008459&hvnetw=g&hvqmt=e&hvrand=4161679724158086185&hvtargid=kwd-1264597133183&hydadcr=15526_13517424&keywords=in+the+flow+by+alisa+vitti&qid=1707592530&sr=8-1  Other Episodes You Might Like:  Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/ It Takes MORE Than Hormones To Fix Your Hormones https://www.flippingfifty.com/fix-your-hormones/ A Hormone Therapy Roadmap: What, When & Why https://www.flippingfifty.com/hormone-therapy-roadmap/

Like many things worth it, it wasn’t easy when the Flipping 50 show started. If you’re new or you’ve been here a minute but you never heard this story, this is how it all started.  Tears roll down my face as I take down years of memories. Since I can remember I wanted dozens of frames full of memories hanging on my walls and lining bookshelves. My cell phone rings and I see it’s my realtor, what perfect timing. It was she who said a house sells better when a buyer can imagine themselves in the space and the seller’s personal items are removed.  I should have been putting up Christmas decorations. It was a brutally cold December day. There’d be no 19 ft tree, no throwing mardi gras beads at it. Dustin was at college and would be home over break but there might not even be a tree this year. He’d have to have that experience at his dad’s.  That was the first year of what is now Flipping 50 and the companion business served by the She Means Fitness Business podcast that helps health and fitness coaches start and grow their fitness businesses serving women over 40.  That was 11 months after having quit safety and security of a regular paycheck. It was after the times I’d confidently said, “If I’m not where I need to be and have to, I’ll sell my house.”  Not so confidently, I was selling my house.  I was leaving… a house I loved in a neighborhood I loved in a town I had loved since I was a little girl visiting my sister and hearing stories of my grandmother attending college here so many decades ago.  During the first 14 months of going 100% in on the mission to serve midlife women and to uplevel the health and fitness industry instead of complaining about what was wrong with it, I had 8 major life changes.  Life was tough.  But then – I’d love to say I worked harder, got help and it all got better. Well folks that’s not how it happened.  Life got harder. And I learned a lot of lessons. In the J.Crew factory outlet store picking up funeral suit coats for my great nephews who’s dad was just killed by a drunk and high driver. In spite of red-rimmed puffy eyes the clerk said, “Going to a wedding?” It took everything I had just then which was not a lot not to say, “No bitch, you had a 50/50 chance and you blew it. They’re burying their dad.”  My niece’s husband was killed riding his bike in the last 10 minutes from home of a two hour ride with a buddy after having been gone all week without getting in a ride. The driver had left him for dead and sped off. We were all devastated. Not just the families, but a town, his colleagues at Google, his biking community near pros. Bill wasn’t a careless occasional rider out on a Saturday ride. He was a calculated, Eagle scout kid grown into a turning-pro biker who was much loved and envied for his skill and humility.  Life was hard before Bill.  But after, my eyes were open about hard.  Choose your hard we say. I choose to work “hard” because I know this isn’t hard. I choose to put in more time than most are willing to because it matters. Things that do are worth it. I’m not here for the toned arms and the smaller size.  I’m here for adventure and fun and feeling it all, experiencing it all. I watched life fall apart in minutes. I’ve also watched it come back together. It’s never the same. Of course it’s not. But it’s beautiful and it’s honoring to those gone. This was the first 4 years of my start of a new life.  Tears – much more than laughter. And the privilege of watching generosity and love pour out of people. The lessons of understanding that everyone you meet on the street at any moment could be going through a catastrophic event in their lives. Because groceries still have to be bought and work still has to happen and kids need to go to school.  I’ve become a better human because of hard.  It can go either way. You can let it swallow you up, consume you, gain limited beliefs and then let them run you or you can surround yourself with someone who will tell you that no, exercising hours a day and fasting to disguise a terrible habit of eating too little… is going to keep you stuck.  I established Flipping 50 for the women who feel like no one gets them, and that trainers seem to think they must be cheating if they aren’t getting results. For those who think they should be tired, sore and stiff or it isn’t working. Who think if you feel miserable you’ll finally get to a place you feel good. My job is to point out the science that these things are wrong. To put into practical terms what the missing part is for women in midlife.  No one was talking about menopause fitness in 2013 when I began this journey.  And what i used to teach in the 80s and the mid 90s even about osteoporosis has changed. Yet, if it’s online you may read something and still now be conflicted. It’s my self-prescribed job description to clean that mess up and give you clarity about why we thought that then and what we know now. Not just to tell you the rules have changed. It’s my job to help you hear from people whose ideas oppose mine or sway me to change my limited thinking.  It’s not about being right. Sometimes it’s about delivering information that might be inconclusive so that you can decide for yourself.  Others, it’s sharing new information and either asking questions about the validity of the science or its application to you.  When you tune in, you’ll hear interviews usually reserved for Tuesdays and most often a solo episode on Fridays, answering questions or following up with an idea or science that’s new on the scene. When for instance our community is confused about “Zone 2” training, or conflicted on fasting + exercise in a fed state, I’ll be talking about these things.  Mostly, I’ll be talking about these things with the lens focused on women in midlife and studies featuring women just like you.  You’re not a man, a mouse, or a young woman – not even younger you.  I also ask that you think big. Rather than criticize, get curious. Why was it said that way? How could it have triggered you? And believe that one woman doing lifts us all up, it’s called collaboration and if you haven’t gotten the memo, we’re lifting each other up now.  When I was a year into building this online business of mine that Flipping 50 Show became a part of I realized something.  Resources:  Tedx Talk: https://www.flippingfifty.com/TEDx 5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Insiders Facebook Group: https://www.facebook.com/groups/flipping50insiders Other Episodes You Might Like:  Choose your top 10 List here: https://www.flippingfifty.com/flipping-fifty-podcast/

In midlife sex is not over! Sexual health expert, Dr Lyndsey Harper joins me in this episode. The questions that are top of mind even if not tip of tongue are what we’re tackling today.  Here’s how I know. In opening applications for the Flipping 50 TV shows the questions about libido were so prevalent that I gave in and episode 3 was about how to modify exercise to help, or at the least not sabotage your libido.  We have a little library of episodes for you if sexual health questions are top of mind for you too and we’ll link to those in the show notes.  My Guest:   Dr. Lyndsey Harper is a Board Certified Ob/Gyn, Associate Professor of Ob/Gyn for Texas A&M COM, a Fellow of The American Congress of Obstetricians and Gynecologists, and a Fellow of the International Society for the Study of Women’s Sexual Health. Dr. Harper is the founder and CEO of Rosy, a women’s health technology company that connects women who have sexual health concerns with hope, community, and research-backed solutions. She has been named Forbes Top 53 Women Disrupting Healthcare, People Newspapers’ 20 Under 40, a Top Innovator in North Texas for 2020 and a DBJ Top Woman in Tech. Questions We Answer in This Episode: If you lose your libido during menopause is it gone for good? Even with HRT? What treatments are there for vaginal atrophy post menopause? Meno has kinda made the Big O a small o. How can I fix that? The Big O was always toe-curling and several minutes of luscious spasms and an hour of ooey gooey oxytocin, but now not so much. Is there a natural alternative to Estradiol vaginal cream used to help prevent UTI’s? Can regular use of antihistamine (h1, Claritin &h2, Pepcid) affect libido & cause fatigue? Taking for MCAS currently. What can I do for painful intercourse? Tried KY jelly and the like but the pain is excruciating. How to prevent UTI’s (beyond the basics)? I have started using D-Manose, a women’s probiotic which seems to help but wondering if there are any other suggestions. Any recommendations for keeping things fulfilling if spouse has ED? Can estradiol vaginal cream or estrogen HRT cause bleeding for those with fibroids and a thin endometrial membrane?  Libido. Even though I’m on HRT it’s virtually non-existent. Difficult when your partner’s libido stays healthy. What can I do about this? What are the best exercises for tightening up the pelvic floor muscles please? The info out there can seem confusing as to which exercises actually work the best. Do the toning balls that are inserted? What is more effective than basic kegels? Connect with Dr. Lyndsey: Website: https://meetrosy.com/ On Social: Instagram:  https://www.instagram.com/meet_rosy/ https://www.instagram.com/lyndseyharpermd/ LinkedIn: https://www.linkedin.com/in/lyndseyharpermd/ TikTok:  https://www.tiktok.com/@meet_rosy Resources:  C60 Purple Power https://www.flippingfifty.com/c60 Get Your Libido Back: Episode 3 https://www.flippingfifty.com/get-your-libido-back-episode-3/ Other Episodes You Might Like:  What you really want to know about “urinary leakage” (Part I) https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ What you really want to know about “urinary leakage” Part II https://www.flippingfifty.com/urinary-incontinence-leakage/ Sex Dysfunction in the City Just Like That https://www.flippingfifty.com/sex-dysfunction/

Want the real secrets to longevity so you can love it not just last it? This is it. My guest has a voice so buttery you’ll find so easy to listen to and so excited that you’re going to get excited too. You’ll hear how he fell into longevity science. He shares a wealth of resources (books) about longevity and what it means today.  The real secrets to longevity are less secrets and far more science. We know so much that we don’t put to use yet. We can do so much better if we want to. If you’re ready to take a look, here’s how.  My Guest:   Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, and pain-free lives one dose at a time. Questions We Answer in This Episode: When did you first become interested in longevity?  What are some of your personal lifestyle habits adopted for enhancing your healthspan?  How do you see longevity and biohacking being intertwined Where did the comedy come into play? (were you the jokester in junior high who never grew up or was comedy something that bloomed later?)  Why did you decide to put together a longevity summit? Who were the biggest names and what did they have to say about longevity What were some of the biggest surprises from the longevity summit? Connect with Chris: Website:  Uncovering the Secrets to Longevity summit https://www.flippingfifty.com/summit On Social: Instagram:  https://www.instagram.com/myvitalc Facebook: https://www.facebook.com/myvitalc X: https://twitter.com/myvitalc Resources:  Secrets to Longevity summit https://www.flippingfifty.com/summit Danger Coffee: https://www.flippingfifty.com/givedanger  Code: Flipping50  Books We Mention:  David Sinclair – Lifespan why we age and why we don’t have to  Peter Attia – Outlive Matthew Walker – Why We Sleep Live Longer and Better – Chris Burres Other Episodes You Might Like:  Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin https://www.flippingfifty.com/solution-for-crepey-skin/ Whole Body Vibration for Longevity in Women 40+ https://www.flippingfifty.com/longevity-in-women/ Testing Your Longevity: Older or Bolder https://www.flippingfifty.com/testing-your-longevity/

If you have a rotator cuff injury or any injury for that matter at the time you’re also feeling like you’re constantly faced with figuring out your changing body’s needs, this is for you. We unpack the unknowing and waiting. What can you do when mobility or ability is limited? How do you create a plan?  We discussed blood flow restriction bands, water exercise and options to keep you in alignment. With any injury it’s common and a risk to begin compensating for the injury. There is always something that you can do. When it’s not exercise or movement, it can be a focus on nutrition.  My Guest:   Sue is 66, a retired teacher/librarian, living in Australia. Sue is a member of our Flipping 50 Membership.She describes herself:I keep active and am always on the go. I understand the need to keep good health, especially now I have 8 young grandchildren. I like to exercise regularly; as well as sew; knit; garden; do yoga; and travel. Questions We Answer in This Episode: How did you sustain your injury? What were your symptoms? Do you know which rotator cuff you have injured? What have you been doing to recover from this? How can you make sure you don’t lose muscle mass and reduce bone density losses?  What can you do when an injury is limiting you?  Come up with a plan for now, for next, and find a way to feel better about the future. If you’ve got an injury and it’s been diagnosed, keep asking questions of your diagnosing physician. Ask for guidelines, limitations, criteria for doing more or doing less. Ask for time with a physical therapist if appropriate.  Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:  Dr Joe Mercola on Blood Flow Restriction Training |Flipping 50 Interview https://www.flippingfifty.com/blood-flow-restriction-training/ BFR Bands to Gain Strength After 50, 60 and 70 https://www.flippingfifty.com/gain-strength-after-50/ The Chronic Pain Solution for Complete Resolution https://www.flippingfifty.com/chronic-pain-solution/

In this episode discussing the midlife exercise rx I host Dr Kathleen Jordan as we discuss from a Medical Exercise Specialist and a physician the mash up of menopause symptoms and exercise solutions to mitigate and amplify good health now and for decades ahead.  In case you’re curious, I have a couple stats.  Nearly 50% of medical schools offer any training in exercise physiology. And 0% of these require it. At least 80% of physicians don’t feel comfortable recommending exercise.   When a doctor recommends exercise they’re often helping you get moving at all. The suggestion to walk or do Pilates can be helpful. The match to your highest priorities comes from direct knowledge of the physiology of exercise + the physiology of menopause for the ideal midlife exercise Rx for you. Right now. Because it most certainly can change.  My Guest: Dr. Kathleen Jordan.  Described as a proponent of digital health and solving access issues, Dr. Kathleen Jordan has consistently leveraged innovative technology in patient care. After scaling her own medical practice, she became Chief Medical Officer at Dignity Health, then shifted to leadership roles at women’s healthcare startups. She was Chief Medical Officer at Tia, focused on young women, prior to joining Midi Health. Her career highlights include: establishing telehealth services at Dignity Health; attaining the Health Equity Leadership Certification for the hospital and its programs; establishing a new trans health program in San Francisco for which she was awarded the Leadership in Innovation Award; helping Tia grow from one site to a multistate organization with leading healthcare system partnerships. She joined Midi with the goal of helping all women in midlife feel better and live stronger, longer. Her expertise has been tapped by The Washington Post, CNN, Yahoo News, and many other media outlets. She is a graduate of the UCLA School of Medicine and Stanford University. Questions We Answer in This Episode: What fitness and workout recommendations do you have for a woman navigating menopause and/or perimenopause?  What do you see are some common misunderstandings or mistakes women make in trying to maintain fitness over 50? A patient is in your office or on a telemedicine call, what’s the source of confusion or most common complaints?  What do you believe to be the most important dietary considerations to further benefit a fitness routine during menopause? (and let’s be clear- are these not important for women who aren’t exercising?) Some women don’t recognize they have entered perimenopause.. What are some of the lesser known or often overlooked symptoms? What do you see as a physician are some of the special exercise challenges of women in midlife hormonal transition? What are your thoughts about semiglutides like Ozempic? Connect with Dr. Kathleen: Website: https://www.joinmidi.com/ On Social: Facebook:  https://www.facebook.com/joinmidi Instagram: https://www.instagram.com/midihealth/ LinkedIn: https://www.linkedin.com/in/kathleen-jordan-md-37b6494/   Resources:  Menopause and the Loss of Skeletal Muscle Mass in Women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ Importance of Strength Training for the Midlife Woman | #516 https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ https://today.oregonstate.edu/archives/2015/mar/exercise-largely-absent-us-medical-school-curriculum-study-shows Other Episodes You Might Like:  20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A https://www.flippingfifty.com/strength-training-sessions-for-menopause/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453 https://www.flippingfifty.com/total-body-or-split-routine-453/