The Flipping 50 Show

Time to get your best sleep in midlife (and later)!!  You’re going to hear about thought restructuring, placebo effects, and how to improve your days by improving your nights. Does sex before bed improve your sleep? What do you do if you’re waking at 2 or 3 am? Why might you be waking at these times and why does the frequency of wake ups increase?  Need Tips on Sleep? My free Sleep Yourself Skinny eguide My Guest:   Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life.  Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. Questions We Answer in This Episode: What are the most powerful (and free!) sleep tips for women in midlife? What’s the best way to deal with midlife insomnia? Why are more women (vs. men) having problems sleeping in midlife? What’s causing my 3am wake-ups and what can I do about them? How important are morning/evening routines for sleep? How helpful are wearable sleep trackers? Connect with Morgan: Website: https://www.morganadamswellness.com/ On Social: Facebook: https://www.linkedin.com/in/morganadamswellness/ Instagram: https://www.instagram.com/morganadams.wellness/?hl=en   Other Episodes You Might Like:  How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: https://www.flippingfifty.com/lose-100-lbs/ 7 Expert SLEEP TIPS for Good Nights and Great Days: https://www.flippingfifty.com/sleep-tips/ Exercise and Sleep in Menopause | Hormone Balancing Tips: https://www.flippingfifty.com/sleep-in-menopause/

For the ultimate tips on longevity in women 40 and over we’re diving into whole body vibration in this episode with a spokesperson and brand ambassador for Power Plate.  Did you know whole body vibration was first used by astronauts to essentially add protection of bones when in space? Did you know the brand I use, Power Plate, has been available for 20 years?  My Guest:   Caroline Pearce, a former international heptathlete and bobsledder for Great Britain, seamlessly transitioned into a successful career as a TV presenter, reporter, commentator, and event host. Holding a First Class Honors Degree in Sports Science and a Master’s Degree in Nutrition and Exercise Physiology from Loughborough University, she is also a published author and a go-to fitness and nutrition consultant. Currently a leading host and reporter for TNT Sports UK, Caroline presents pre and post-fight shows and interviews on the Ultimate Fighting Championships (UFC) and boxing. She has also served as a host for ESPN, Fox Sports and NBC Sports. As a fitness and health expert with over 15 years of experience, she is an author, produced an award-winning DVD fitness series, and content contributor. She is here because of her 20 years as a master trainer specializing in Power Plate whole body vibration education. Her extensive athletic career includes achievements as a national heptathlon champion and silver medallist in the Long Jump. Caroline represented Great Britain in the European Cup Heptathlon Team and later joined the Great Britain Bobsleigh team competing at the World Championships. As ‘Ice’ on the revival of ‘Gladiators,’ she became a fan-favorite, showcasing her prowess in sports-entertainment. Power Plate - use CODE: Flipping50 Questions We Answer in This Episode: Tell us how old you are?  First, how did you go from a long jump medalist to spokesperson for Power Plate? What’s the relationship there?  That said, let’s talk about the results and kind of exercise you were doing for rehab that gave you such great results?  Any studies that stand out for you- one for me is the activation of the lateral quad at 138% greater rate compared to the same exercise off?  Let’s review the Hz and the Amplitude settings and discuss what they mean and why it’s important and related to results.  This audience is focused on bone loss prevention or reversing and the research on bone density benefits with WBV/Power Plate have been extremely impressive and hopeful – what protocols are you seeing greatest benefits from?  Let’s talk research on weight loss and particularly visceral belly fat, given it’s such a high risk factor for disease and many of our listeners, whether weight is or isn’t an issue are dealing with belly fat, blood sugar issue and insulin resistance as a part of pre-diabetes The reduction in the appearance of cellulite I want to say is not why 95% of my audience would invest in Power Plate, yet no listener is going to object to that extra bonus! Say more about this Let’s talk about benefits for those least active and or for those times inactivity has  a reason-  injury healing, lymph stimulation What might be common mistakes women may be making with their WBV?  Connect with Caroline: Website: https://www.carolinepearcetv.com/ On Social: Instagram: https://www.instagram.com/carolinepearce/ https://www.instagram.com/powerplateusa/?hl=en Resources:  Power Plate: https://www.flippingfifty.com/PowerPlate CODE: Flipping50   Other Episodes You Might Like:  How Your Exercise Supports Natural Detox https://www.flippingfifty.com/exercise-supports-natural-detox

Exercise both directly and indirectly influences detox. Exercise increases respiration, circulation and sweat production.  Exercise [in the sweet spot] also improves digestion and elimination so the toxins released can be removed. Exercise stimulates the lymphatic system (an integral part of the immune system for removal of metabolic waste and toxins).  The Lymphatic system relies on muscular contractions and body vibration to move fluids through the body.   Indirectly exercise supports natural detox by being a catalyst. Working out often helps increase water intake, improve nutrition choices and sleep. Are Some Exercises Better at Supporting Detox Than Others? Look, any movement and regularly doing so, even gentle yoga and walking support circulation. If you’re able to exercise more intensely and sweat regularly your circulation is going to benefit more. Be mindful, this isn’t a “more is better” thing. We need to move daily, and as much as more intense exercise will indeed get muscles and heart pumping to greater extent, we also need rest and recovery.  But there are movements traditionally suggested for lymphatic drainage and you may wonder why. Here are two:  Movement like rebounding which has been found to be good for lymph stimulation.  Here’s the mechanism behind it. Rebounding causes the valves in the lymphatic system to open and close simultaneously increasing lymphatic flow by as much as 15% 2-3 minutes once or twice a day with feet staying in contact with surface Lymphatic flow requires 1) muscular contraction from exercise and movement, 2) gravitational pressure, and 3) internal massage to the valves of lymph ducts. Rebounding supplies all three methods of removing waste products from the cells and from the body. The gravitational pull could be provided from many exercises, but with rebounding repeated gravitational pull is provided rapidly over and over with landing.  However, there is not a lot of science suggesting that lymphatic drainage is indeed improved by rebounding. A small pilot study of 7 in 2018 seemed positive but with women with lower limb lymphedema.  Whole body Vibration Exercise Supports Natural Detox Whole body vibration activates 95% of the muscles in the entire body, creating a full-body circulation and lymphatic flow. This vibration therapy is better than massage because it uses the body’s natural muscle movement to ensure full-body lymphatic drainage. The high levels of muscle contractions you’ll experience on a Whole Body Vibration plate stimulate the lymph to FLUSH toxins by moving the lymphatic system, without more strenuous exercise. Even a short, seemingly light exercise session does this.  Lymphedema.net suggests a Hz of 10-30 for lymphatic drainage. Another site suggests 30-50 for optimal muscle stimulation. And 30Hz has been used in bone health studies successfully enhancing bone density.  The WBV I use is a Power Plate Move. It’s a Medical Device Directive (MDD) Certified Medical device as well as a Class 1c US FDA-registered device.  Could Exercise Sabotage Your Detox?  Exercise mistakes might limit the positive effects of exercise on detox. Exercise is stress and too much stress will backfire. Exercise  causes inflammation. The inflammatory response to exercise supports a body’s resilience – to stress and infection or illness. But if you are already at a tipping point for your body, that additional inflammation may put you over the edge. That is if it’s too much for you at the moment. That doesn’t have to mean you’re attempting a marathon. But if you’re already under stress, trying to maintain the same exercise you do when you’re fully healthy and energetic, could be wrong.  Heads Up: There are Critics  You’re going to read critics of the concept of lymph drainage. Be prepared! But I think for many of us, lymphatic drainage isn’t the #1 reason for purchasing a whole body vibration tool. Even if lymph drain is a key benefit for you, it may be the bone density that is life saving because it’s as a result of the treatments that were necessary. We all are going to have to continue to filter.  References:  Effect of 6-month Whole Body Vibration Training on Hip Density, Muscle Strength, and Postural Control in Postmenopausal Women: A Randomized Controlled Pilot Study. Journal of Bone and Mineral Research, 2004 Mar 22:19(3): 352-9. Epub 2003 Dec 22.  The Effect of Whole-Body Vibration on Lower Extremity Skin Blood Flow in Normal Subjects. Medical Science Monitor, Vol 13(2) pp. CR71-76, 20071. Cugusi L, Manca A, Serpe R, Romita G, Bergamin M, Cadeddu C, Solla P, Mercuro G; Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. J Sports Med Phys Fitness. 2018 Mar;58(3):287-294. doi: 10.23736/S0022-4707.16.06588-9. Epub 2016 Jul 21. PMID: 27441918. Resources:  Join the Cleanse: https://www.flippingfifty.com/cleanse Power Plate: https://www.flippingfifty.com/PowerPlate  Code: Flipping50  My Whole Body Vibration: https://www.flippingfifty.com/PowerPlate  Use Code: FLIPPING50 for a very special offer JUST for Flipping 50 community members. Seeing this Jan 2024? Don’t miss it!! A massage gum PLUS 25% (normally 20% for our community) Other Episodes You Might Like:  The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/ Perfection Detox for the Mindset of Midlife Success https://www.flippingfifty.com/perfection-detox/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/

Wonder how to detox? Or if you even need to? I know my view on this has changed dramatically in the last decade. Once under the belief that our body’s detox naturally enough to do the job, I don’t think that’s the case any more. I think we often need a boost and depending on how clean your lifestyle more or less often. By now you know toxins absorbed by our body because we eat them, breath them, wear them (including fragrances) or have them in our homes or cars… are stored in fat. That makes fat hard to lose. But there’s more to it. Those toxins still do damage and compromise your function.  This episode is about how to detox.  My Guest:   In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show which reaches over 600,000 listeners per month, Sara Banta is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn’t give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. Questions We Answer in This Episode: What are the causes of unexplained weight gain? What are the hidden causes of Insulin Resistance What are the signs of a sluggish liver and how can you repair any liver damage naturally? How are common signs of menopause related to or hinting at a need for detox?  How can Detox improve or resolve insulin resistance?  How effective will a detox be if you may still be exposing yourself (unintentionally) to toxins? Still have questions on how to detox? Connect with Sara. Connect with Sara: Website: https://sarabantahealth.com https://www.flippingfifty.com/cleanse On Social: Facebook:  https://www.facebook.com/acceleratedhealthproducts Instagram: https://www.instagram.com/acceleratedhealthproducts/ X: https://twitter.com/sarawbanta Resources:  Accelerated Health Leaky Gut Bundle: https://www.flippingfifty.com/cleanse Other Episodes You Might Like:  Perfection Detox for the Mindset of Midlife Success https://www.flippingfifty.com/perfection-detox/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/ The Genetics of Metabolism and Weight Loss for Women Over 40 https://www.flippingfifty.com/genetics-of-metabolism/

If you’ve got a belly fat issue you potentially also have a need to balance blood sugar. In this episode I answer a community member question.  Community Member Question:  “I am struggling with keeping my blood sugar balanced. I am wearing the CGM and it is showing my blood sugar going below 70 many times during the night and 2-3x during the day. Trying to figure this all out. Balanced meals don’t seem to be doing much to help. Tonight I am having a protein shake with 40 grams of protein and 30 grams of fiber. Hoping this keeps things more steady overnight and I can get some restful sleep. Not asking for medical advice here, just moral support.”  SHE IS JUST RECOVERING FROM AN ILLNESS.  While there isn’t necessarily wrong with a 70 or lower at night if you feel fine, crashing during the day definitely raises some questions. Clarified with the individual it was that it down (but not numbers given to what) 2-3 times during the day.  How to Use a CGM to Balance Blood Sugar Observe first. Change second. Energy, food, activity, stress and sleep all matter.  Did you simply record what is “norm” for you right now?  What is your stable energy all day level?  CGMs may need to be adjusted or recalibrated to you. Don’t let arbitrary numbers dictate what’s true for you.  On the other hand if you feel the highs and crashes, then we want adjustments.  Are you monitoring your stress levels and your sequence of food?  Sequence can change the impact of a meal by 75%.  Any meal eaten under stress or sleep deprived will spike blood sugar more than it would otherwise.  Try comparing it to a mixed meal. Dine on real food and compare. You’re mixing in a protein shake and this may not be working. But TESTING is key. A liquid meal like a smoothie at night may not support your stable levels as much as a solid meal that takes longer to digest. There is an appropriate time to do smoothies but there’s also a time you’re better off doing solid food that takes hours to break down and then acts like a “time-release” drip for more balance blood sugar. So you’ve tried X.. .how can you have the same food stuff in a different form or order (make ONE change and see if there is a difference.  Document sleep, stress and exercise status: they are also impacting. Chances are poor sleep is impacting your responses. I would not suggest a shake at dinner if you want better sleep. Give your gut whole food.  Experiment: In the protein shake you had:  X protein X carb X fat. What happens if you adjust the protein, fiber, carb or fat? Not all at once, but changing one will change the ratio. How to Test to Balance Blood Sugar Levels What happens if you have a PLATE of whole food instead? Salmon  Carb in legume soup or bean salad (to bump your fiber)  Added fiber to reach same.  Then try again … same meal in different order.. Carbs last.. What happens?  Testing means you change ONE variable at  a time. Keep in mind week 1 should be recording what is your usual habit. Week 2 and so on should be consciously testing ONE thing at a time. Other Factors in Monitoring Blood Sugar Balance with CGM Are you taking High doses of Vitamin C? This can create false reports of blood sugar if you’re using some CGMs.  Does this feel right? The monitor may not be functioning properly or require some calibration. Did you know we tend to default to having done something wrong! It’s not always us! Resources:  My CGM of Choice: https://www.flippingfifty.com/myglucose Other Episodes You Might Like:  Answers to Your CGM Questions: For Non-diabetics https://www.flippingfifty.com/answers-to-your-cgm-questions/ 28-Day CGM Experiment: What I Learned This Time https://www.flippingfifty.com/28-day-cgm-experiment/ Walking Off Weight in Menopause | Controlling Blood Sugar https://www.flippingfifty.com/walking-off-weight/

How would you like to grow your own food for dinner? Step outside your door or head to a special place on your counter and grab your spinach or microgreens, wash them and enjoy?  No matter where you live, my guest today tells us we can do this. I love the idea of pulling it out of the ground and eating it full of nutrients instead of knowing it’s been flown or trucked in, sat in the store and then in my refrigerator… all the while losing nutrients.  And of course, that’s if the nutrient density of the soil it was grown in was good to begin with. We’ve got reasons to want better nutrition than we can buy at the grocery store.  My Guest:   Katie Oglesby is an edible Garden Designer and holistic health coach on a mission to help her clients to stop being passive participants in their health journeys and become courageous, informed advocates for their wellbeing. As a Garden Coach and Real Food Advocate, she fuses the healing power of gardening with the healing power of food-as-medicine in her garden designs and holistic approach to a garden-to-table lifestyle. Questions We Answer in This Episode: What propelled  you into leading a gardening? What happens to nutrient density from harvest to the refrigerator or the time we cook it? How easy is it to grow your own salad or herb garden? Do you have tips about growing in seasons? How can you grow in the off-season or small spaces? Why are you a fan of utilizing herbs more and avoiding the spice aisle? Any other benefits of gardening beyond the food density? Connect with Katie: Website: http://autojuvenation.com On Social: Facebook:  https://www.facebook.com/katiemoglesby Instagram: https://www.instagram.com/katiemoglesby/ Pinterest: https://www.pinterest.com/katiemoglesby/ LinkedIn: https://www.linkedin.com/in/katie-oglesby-ba582362/ Resources:  Garden to Table Guidebook https://katie-oglesby.mykajabi.com/mini-course-guidebook 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:  Higher Metabolism with Thermogenesis: What’s the Influence of Foods? https://www.flippingfifty.com/higher-metabolism/ When Healthy Foods Cause Fat and Weight Gain https://www.flippingfifty.com/healthy-foods/ How Not to Die From Your Nutrition Mistakes https://www.flippingfifty.com/nutrition-mistakes/

It is possible to boost your metabolism in midlife and it’s probably not going to happen from a diet. In fact everything about a diet will tell your body to burn fewer calories and slow your metabolism and deplete energy. Why do we collectively still resort to eating less? That’s going to be a puzzle to solve for all time perhaps. But perhaps not for you. Because in this episode we talk about a far more uplifting option and honestly we review the reality of eating less and what it REALLY does to your body.  My Guest:   Nagina Abdullah is a weight-loss coach for women and professionals and founder of the website MasalaBody.com. She coaches women to boost metabolism naturally and simplifies creating a healthy lifestyle, even if they have tried everything. Nagina has a degree in Molecular and Cell Biology from UC Berkeley and has helped over 1200 professional women successfully lose weight.  Questions We Answer in This Episode: Why diets no longer work, and why what worked before stops working in midlife How to eat the foods you love and burn fat by adding, pairing, and timing these metabolism-boosting foods The final and important step to sustainably burn fat while getting rid of your sugar cravings for good Connect with Nagina: Connect with Nagina’s 7-Day summit:  The Boost Your Metabolism in Midlife  https://www.flippingfifty.com/bym On Social: Facebook:  https://www.facebook.com/masalabody Instagram: https://www.instagram.com/naginametabolismboostcoach/ LinkedIn: https://www.linkedin.com/in/nagina-abdullah/ YouTube: https://www.youtube.com/masalabody Pinterest: https://www.pinterest.com/masalabody/ Resources:  Boost Your Metabolism Conference: https://www.flippingfifty.com/bym Other Episodes You Might Like:  Holding on to Metabolism Boosting Muscle in Menopause https://www.flippingfifty.com/muscle-in-menopause/ Higher Metabolism with Thermogenesis: What’s the Influence of Foods?  https://www.flippingfifty.com/higher-metabolism/ How Not to Die From Your Nutrition Mistakes  https://www.flippingfifty.com/nutrition-mistakes/

This episode kicks off the New Year with something we seem to all be so interested in, right behind belly fat, and that’s longevity. Is it just me or is it even 30-somethings now trying to reverse aging? Unpacking all that this is and isn’t could be a philosophical episode all on its own. Instead, I’d thought we’d take a look at 4 ways testing your longevity is possible, at home. Now, these tests are not fool-proof. And if you have an old injury or condition, you won’t be able to do one or more. Yet, say some of the researchers, that’s the reason to pay attention – close attention – to the things you can control! So, knowing is good.  But also.. Please… don’t let this discourage you. It’s not too late.  An article in Inc. magazine got my attention the other day.  Apparently a 60-year-old startup founder is 3x as likely to found a successful startup as a 30-year-old startup founder and 1.7 times more likely to have it wind up in the top 0.1 percent of all companies.  You can’t do that – or anything meaningful – sick, old, tired or with stale ideas.  So whether you’re one of our healthpreneurs or not, you’re at an advantage if you’re truly healthy.  Can you do 20 push ups? Sit and stand (barefoot on the floor unassisted)? Walk between at a minimum of 3.3 mph? and hang from a pull up bar for at least 30 seconds?  You’re not only going to live longer but you can run your business (or family, home and organizations you volunteer for) like a boss. The first quarter of 2024 the Flipping 50 Membership is going to focus on benchmarking, improving and retesting. In addition to testing those progress chart tracking we always encourage (measurements, body composition and objective ratings of our daily health) we’re targeting these.   Here’s how you can start this at home! (or inside our membership? Do this with us the weekend of the 13th and 14th!  Community Member Question: Intermittent Fasting and Exercise Molly asked, “Debra  I have been wanting to incorporate fasting into my health regime.  However with your current recommendations of working out in a fed state I have found it is very difficult to get enough protein and to maintain the fasted state. I read the book Feast Fast Repeat and it goes against a lot of the information you recommend. It’s difficult for me to fast for 18 to 20 hours and feel good. Just wondering what your thoughts are on fasting?”  Start earlier. That makes it simple! You don’t have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm.  Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you’re an active person to do this regularly. Rotate.., 12, 14, 15, 18 ….  Rotating the amount of carbs you have also becomes important. Overall, lower than you’ve probably had before in your life (remember when you’d have two bagels at a sitting?) But you might toggle between 50 and 100 grams a day. If you always go long fasting, if you also restrict calories when you are in an eating window, and if you never vary carbs and always go low, you will have no metabolic flexibility. For the majority of humans that just won’t work. Your body is getting stressed by each of those things and never rewarded and replenished. Just where is that energy to do work and fun stuff going to come from?  If this was your first book? Keep reading. It’s good but there are dozens of ways to fast. They include just going lower calorie for 5 days (with higher fat and lower protein), and using bone broth or doing smoothies twice daily. There are so many ways to start. But for intermittent fasting to be the goal then starting to extend your overnight fast is the beginning. Hit 12 hours. Try 13 and 14. See how you do. But don’t always do it.  Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. It’s not intermittent fasting and exercise. It’s intermittent fasting OR exercise. Which do you need most right now and why?  Also relevant: do you have any emotional eating tendencies or a history of eating disorder or diet and binge? If yes, this is a slippery slope for you. (see resources) Testing Your Longevity with 4 Tests PUSHUPS  Can you do 20 pushups? For females this is the goal as estimated based on the male-only study finding 40 pushups for men significantly decreased risk of cardiovascular risk. Further, it was a better indicator than sub-maximal treadmill tests. While VO2 capacity is associated with longevity, assessing VO2 max is limited to those first with access to a lab and those highly motivated to endure the discomfort a true test requires.  Pros: The push up is a test of multiple things including upper body strength as well as core. Overall, it’s a functional use of the body. If you can do it horizontally, good form and posture vertically is far more likely.  Cons:  If you’re at all compromised, as many are, with ability to stabilize the scapular (shoulder blades) or with shoulder rotator cuff issues, and can’t maintain good form head to toe the push up can be injurious at worst or increase poor mechanics at best.  Flip:  I’d much rather that we all could do at least a few pull ups.  WALKING PACE Can you walk a pace between 3-4 mph? It’s actually 3.3 that supports bone density, while slower paces don’t. So, there’s that too.  If you’re over 60, the effect of slow vs fast walk (at least 3-4 mph) is even more pronounced in reducing all-cause mortality. Like 53% less. Map out a mile of relatively flat surface. Warm up, test your speed. When returning to retest be sure you do the exact same course.  Pros:  This is directly related to our independence later in life. Being able to walk at a respectable pace (I wouldn’t designate this as fast) is a factor of weight and mobility, muscle and joint and metabolic health. Inability to perform this one already indicates a need to buff other areas to compensate.  Cons:  If you’re compromised due to a previous injury or a condition in feet, ankles, knees, hips or significantly overweight there is already a limited ability to walk, this test is not a possibility.  Next up for testing your longevity is a challenging one!! So I hope you’re warmed up!  SIT RISE TEST  A study in the European Journal of Preventive Cardiology found how well you do the stand to sit to stand test indicates your risk of mortality.  Stand barefoot, cross one leg over the other and lower yourself to a sitting position. Then try to stand back up.  Attempt to do so without touching the floor with your hand, knees, elbows, forearms or sides of your legs.  You begin with 10 points. Subtract half a point each time you use a body part to shift to one side before levering up. Also subtract half a point if you lose balance.  In the study those that scored less than 8 points were twice as likely to die within the following six years. Those that scored less than 5 were three times as likely to die within the following six years.   An increase in your score of any kind reduces your mortality rate by 21%.  Pros:  This requires flexibility, balance, mobility and muscle strength. Any lack of balance, flexibility, strength or being overweight make the test harder. Each of these components is correlated to risk of mortality.  Cons:  Compromise in a joint that limits the performance of this test may not reveal that some level of these functional components are present in other joints and are evidenced in other activities.  You need a tool for testing your longevity with this next test. They aren’t costly and some gyms likely also have them.  GRIP STRENGTH  In 2018 the grip strength test was determined to correlate to overall body strength and muscle mass.  Low overall muscle strength (as correlated with grip strength) is a health hazard to all health outcomes except for colon cancer, prostate cancer and lung cancer.  You can buy a dynamometer to test grip or for an easier at home or gym option, hang from a pull up bar. For men 60, and for women 30 seconds is a good target, suggest some researchers. Yet, it’s an increase or decrease that you want to watch. A six-pound decrease (as tested on with the hand grip tool – but that may correlate to any reduced time hanging) correlates with 16 percent higher risk of dying from any cause.  To improve grip strength, you don’t want to just work on grip strength however. Don’t go around the house squeezing tennis balls. That’s not really the value of the test. Improve your overall skeletal muscle strength. Other ways to assess total body strength are a one-rep max or estimated 1-rep max by doing a 10-rep max. Grip strength is far less intimidating and less injurious. But make no mistake your bench press, row or pull up, or leg press weight should also be improving.  Are You Built to Last (and Love It?) This small battery of tests are simple ways to assess your function. Every test has limitations. You may not be able to do one or more of them. The best use of them is in addition to outcomes like body fat percent (30% is obese), waist girth (for women, 35 inches significantly increases health risk), amount of muscle mass (in pounds or kilograms) primarily to know if you’re gaining, losing or at very least preserving are additional objective measures. You may already be using these without knowing the significance of them.  Flipping 50 Members have access to a Progress tracking both objective and subjective measures of progress. If you’re not inside the members area yet with a course, membership, or downloadable freebie, you can start here. https://www.flippingfifty.com/login The point in measuring and interpreting these is realizing the habits you’ve had to this point got you the results you have at this point. If you wish to change the outcome, you change the habits related to them. An injury or condition may have limited your ability to perform a certain test. This awareness can still be an asset if it highlights the need to strengthen other areas of your health span longevity.  Need support? Join us for a masterclass Jan 10, 2024 https://www.flippingfifty.com/olderandstronger Resources:  Masterclass: https://www.flippingfifty.com/olderandstronger  Membership: https://www.flippingfifty.com/cafe  Smart Scale: https://www.flippingfifty.com/givescale Handgrip:  Power Plate: https://www.flippingfifty.com/powerplate – use code flipping50 for 25% off and free massage gun with purchase References: Araújo CGS, Castro CLB, Franca JFC, Araújo DS. Sitting–rising test: Sex- and age-reference scores derived from 6141 adults. European Journal of Preventive Cardiology. 2020;27(8):888-890. doi:10.1177/2047487319847004 Celis-Morales C A, Welsh P, Lyall D M, Steell L, Petermann F, Anderson J et al. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants  BMJ  2018;  361 :k1651 doi:10.1136/bmj.k1651 de Brito LBB, Ricardo DR, de Araújo DSMS, Ramos PS, Myers J, de Araújo CGS. Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology. 2014;21(7):892-898. doi:10.1177/2047487312471759 Stamatakis E, Kelly P, Strain T, et al Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts British Journal of Sports Medicine 2018;52:761-768. Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341

Curious about when or how women use CBD to their best advantage? I’ve been using CBD off and on for about 6 years. I originally began after being gifted some products that then loved so much I shared with my mom for her lower back. I’ve used rubs and lotions for recovering from training rides and runs during triathlon training.  But I think there are now several indications as well as formats for using CBD that may make your head spin if you’re new to it. So this episode is designed to help clarify as well as to know what’s the difference between all the products you see available just everywhere now? What’s quality vs not really supportive at all?  But… there is SO MUCH more in this episode. Get to know your hormones better in the next 40 minutes. I promise.  My Guest:   Dr. Eric Dorninger ND, LAc is a Registered Naturopathic Doctor and Licensed Acupuncturist. He graduated from Bastyr University (www.bastyr.edu), the leading accredited university for science-based natural medicine. Prior to medical school, he received his B.A. in Kinesiology from the University of Colorado, Boulder in 1997. During this time he also finished his E.M.T. (Emergency Medical Technician) training and volunteering at Porter Care Hospice in Denver. This dual exposure of medical perspectives laid down the roots for Dr. Dorninger’s integrated approach to diagnosis, treatment, and healing. In addition to private practice, Dr. Dorninger teaches functional medicine for Apex Energetics. Questions We Answer in This Episode: You have a very unique background, as a kinesiologist and the EMT and hospice time. How did that combination give you a unique perspective in understanding needs of and treating patients?  How long has CBD been used as a wellness tool?  There are a lot of products out there. How does a listener distinguish between quality and marketing?  How does CBD work in the body? What is the science? How do you most often use it yourself or with patients? How do you specifically see CBD as a supplement that works for adults age 50+? Where have you seen CBD as most beneficial for your patients? Tell us more about CBD and sleep. Connect with Dr. Eric: On Social: Website: https://www.bluesky-cbd.com On Social: Instagram: https://www.instagram.com/drericdorninger/ Podcast: the vitality hour https://www.youtube.com/@thevitalityhour1371 Resources:  Blue Sky CBD: 20 % off https://www.flippingfifty.com/blueskycbd Other Episodes You Might Like:  Women’s Health Mismanagement: When You Can’t Fire Yourself https://www.flippingfifty.com/manage-health/ Is a Chiropractor in Your Midlife Health Arsenal? https://www.flippingfifty.com/chiropractor-in-your-midlife-health-arsenal/ Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard https://www.flippingfifty.com/bone-coach/

In this, one of my favorite podcasts of the year, you’ll find all the top 10 podcasts of 2023 as voted by you and downloads. Whether you’re listening from the show notes pages at Flippingfifty.com, on iTunes, iHeartRadio, Spotify or any of 80 other platforms where this 10 year old podcast appears twice weekly, I am grateful for you.  My hope in starting this, which is my second podcast, in case you didn’t know. The She Means Fitness Business podcast (previously named Voice for Fitness Professionals, and Fitness Marketing Mastery) was the first podcast I began in 2012. So yes, I’ve been doing this for a minute. It’s a lot of episodes, a lot of interviews and a lot of tips considering I’ve done 30 day sprints in 2020 even with a daily episode for the business podcast, weekly I provide two episodes a week each, and occasionally a bonus episode.  I’m a teacher and my goal is to use that sense of answering questions before you know to ask them in episodes where I’m diving into a topic based on a listener’s question or I’m interviewing someone like Dr. David Rosensweet, Gin Stephens, or hosting a group of over 60 bodybuilders.  I can’t wait to spend more time with you in 2024. If you love the podcast you also may be interested in the recordings from the 7-day summit I hosted in May 2023. The What, When & Why to Exercise for Women 40+ recording bundle comes with other perks and downloads plus 39 expert recordings on topics directly related to success with exercise over 40.  #10 Episode of the Top Podcasts of 2023 Which Hormones Matter Most in Meno(pause) In this episode I breakdown the hormones that impact your exercise needs, need-not-tos, and discuss some surprising ways to improve exercise benefits that target changes you want in menopause.  https://www.flippingfifty.com/which-hormones/ 8/27/23 #9  Build Bone After Osteoporosis  Released during October, this episode quickly jumped to a record downloads. We care about bones. We’re confused about exercise and how to get it. This by the way is another reason to grab the What, When & Why to Exercise bundle for discussions with bone health experts like Belinda Beck and Kevin Ellis, as well as gut health expert Vincent Pedre.  https://www.flippingfifty.com/build-bone-after-osteoporosis/ 10/17 #8 Midlife Changes with Intermittent Fasting Expert Gin Stephens We’re enamored or confused by the application of intermittent fasting in our everyday lives together with exercise. This episode shares Gin’s personal journey of weight loss via intermittent fasting to bestselling author and host of multiple podcasts on the topic of intermittent fasting.  https://flippingfifty.com/midlife-changes/ 10/24 #7 A Hormone Therapy Roadmap: What, When & Why In all the interviews I’ve done with guests on both shows combined, this is hands down my favorite. The value bombs Dr Rosensweet dropped were unlike any with another hormone expert (and there have been many). For an understanding of hormones, of the what, when and why and dissection of it for YOU and your needs, this episode is a keeper.  If I could override your votes this would be my top personal favorite.  https://www.flippingfifty.com/hormone-therapy-roadmap/ 11/03 #6 21 Walking Tips | Menopause Q and A Video This I must say is also a favorite of mine! And I was thrilled to have this, and the one preceding it be so popular. We walk. We want to know how it matters or reinforce the walking we do. This one fielded 21 questions from our community about walking.  https://www.flippingfifty.com/walking-tips-2/ 8/18/23 #5 Top Podcast Episode of 2023 BodyBuilding for Women Over 50 (and 60, or 70) or Life Building We love to be inspired. This episode is evidence from both sides that women support women more in midlife than ever. The guests in this group wanted to share everything about their own journey. The response from our community and from the video (found on my YouTube channel) thanking the women and 100% positive says a lot about how we want to believe if they can, I can too. (and pssst… you can) https://www.flippingfifty.com/body-building-over-50/ 3/7/23 #4 Top Podcast Episode of 2023 Your Best 2023 | A Free Workshop for Women I released this episode that is far more like a workshop Jan 1, 2023. It’s still applicable. It’s multiple hundred dollar value workshop I’ve given live to corporations, women’s groups, and coaching client audiences for 22 years. I gave it to you free. And you loved it.  https://www.flippingfifty.com/best-2023/ 1/1/23  #3 Top Podcast Episode of 2023 Weight Management After 50 and Beyond Weight gain in menopause is often a challenge to figure out. Even doctors are not immune though may have tools to figure it out faster. This episode discusses the mechanisms, the default steps we take and how they may backfire so what to do instead.  https://www.flippingfifty.com/weight-management-after-50/ 3/10/23 #2 Top Podcast Episode of 2023 Easy Fat Loss for Women Over 50 You’re seeing a theme here already. Fat loss and weight are top of mind for women in midlife. The uncontrollable weight coming on with no notice or reason is a source of frustration for many women in midlife. Even if it’s not weight, body composition or belly fat shift.  https://www.flippingfifty.com/easy-fat-loss/ 2/14/23 #1 Top Podcast Episode of 2023 Midlife Weight Loss: Burn Body Fat, Balance Your Hormones This top podcast episode of 2023 says a lot about what our number one concern is. My friend, my hope is for 2024 we put this one to bed along with the sometimes ignored facts that drive weight loss resistance. Exercising in the way we’ve always exercised and eating in the way we’ve always eaten will result in less muscle, more fat, and potentially greater imbalance of hormones causing it all.  Spend time with me live. Take $200 off your 2024 retreat attendance by being a listener here or receive a $100 credit to the website for referring any friend to this podcast who joins the retreat using the coupon code: PODCAST    This will expire 5 days after this podcast release. Don’t miss the opportunity to spend time with me… both in an immediate consult to discuss your training, the training plan leading to it, the retreat itself and the follow up group check in.  Phoenix, Colorado, and Grand Canyon Retreats are all happening and we’d love to have you join!  https://www.flippingfifty.com/midlife-weight-loss/ 1/10/23 Resources:  Retreats: https://www.flippingfifty.com/product-category/coaching-programs/ 5 Day Flip: https://www.flippingfifty.com/5dayflip