The Flipping 50 Show

Let’s get into the science today. These 5 menopause workout tips stem from recent research featuring women in menopause and effects of menopause. If this is you, was you or will be you… I’m so glad you’re here!  No idea where to start? Start with this: https://www.flippingfifty.com/5dayflip  #1 Menopause Workout Tips: ESTROGEN LOSS DIRECTLY CORRELATES TO MUSCLE PROTEIN SYNTHESIS LOSS Because insufficient estrogen levels lead to loss of muscle protein synthesis, during menopause transition when this is the most significant, there needs to be an increased external stimulus (lifting weights) and protein compared to before menopause transition. Solution: Lifting heavier and or with more volume (not frequency) than PRE menopause and consuming a regular dose of high quality protein throughout the day: both proven to boost muscle protein synthesis. Science: Gerontology, 2021 #2 Menopause Workout Tips: The Greatest Loss of Lean Muscle Tissue Occurs... ... during the phase from Early Perimenopause to Late Perimenopause (27%) percent. This is the greatest opportunity to PREVENT losses that follow in greater significants too. Though early and late postmenopause phases also reflect signficantly high muscle loss, they could be mitigated by positively influencing what occurs for most women between 40 and 50. (Understand every woman's menopause journey is unique) If you didn't, start. If you're in perimenopause (know it or not in your 40s) begin this muscle protein synthesis boosting NOW. Science: Iran Journal of Public Health, 2021 #3 Menopause Workout TIps: Greater Volume During a Session vs Greater Volume in Frequency ...Provides Greater muscle mass, strength, and endurance. THIS is really an important concept to consider. When volume is identical comparing 3x a week with 2 sets of strength vs 2x a week with 3 sets of strength, the latter was far more beneficial. There's more. If you combine this study with others demonstrating adrenal insufficiency, recovery rate, and the number one obstacle for exercise (time), there is a huge advantage to less frequent, yet additional sets creating a volume of stimulus with a more positive effect. Science: Journal of Strength & Conditioning Research, 2022 #4 Menopause Workout Tips: Still Ovulating? A Time to Lift Heavy, a Time to Do Agility Moves Plan your exercise with your cycle or you miss an opportunity to make fitness gains and decrease risk injury. During week 2 or ovulation, That is about 10-14 days after your cycle starts, is the BEST time to lift heavy. Yet, it is the worst time to do agility and rapid directional changes of movement. The effects of estrogen mean muscle benefits significantly from heavy and power work, and is supported by rigid tendons. However the combination of rigid tendons and lax ligaments also created with high estrogen mean injury risk is greater during this time. Very often, women begin reporting greater injury or repeat injuries during perimenopause and there's no proof but I do suspect that not honoring this cycle is a contributing factor. Then once you've got a weak link you are not aware of, the repeated stress without cycling workout stimulus is worsened. Menopause? of course estrogen is over all, down. But cycling or periodization is still a consideration in order to optimize benefits and decrease risk of injury. Science: Frontiers in Physiology, 2019 #5 Menopause Workout Tips: 3 Solutions for Overcoming Sarcopenia or Anabolic Resistance Muscle protein synthesis is a chief mechanism for maintaining and gaining lean muscle. Estrogen's positive influence on muscle is removed or reduced during menopause. What's left? Resistance Training High quality protein at regular intervals throughout the day (high quality includes sources with adequate leucine and EAA important to muscle gain) Supplementation - if dietary protein goals aren't achieved (could include protein powder, EAAs, Creatine, and or BCAAs) The greatest of these is Resistance Training. The stimulus is a must. Science: Nutrition Metabolism, 2016 Resources:  Power Plate: https://www.flippingfifty.com/PowerPlate Use Code: Flipping50 Essential Amino Acids: https://www.flippingfifty.com/resources  What, When & Why to Exercise for Women 40+ Recordings: https://www.flippingfifty.com/womensexercise  Other Episodes You Might Like:  Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/  

It’s Match-dot-com for wellness! My guest today is making it easy for women over 40 to find the right coach. And she’s also midlife herself so this episode is so meta in terms of examples of creatively following your passion, finding a problem and solving it!  Women in business are to be applauded! And women in wellness, well don’t we all need not MORE, but better choices. We need programs based on science, science featuring women just like you.  If you happen to be listening as a health or wellness professional, there’s a special episode on She Means Fitness Business that releases one day after this one. If you have ever struggled to find the right coach, (or trainer) then this is for you!  My Guest:  In Jill Beck’s eyes, Health and wellness for people over 40 is in dire need of transformation. Let’s be honest, the industry has struggled to address the lack of fitness and wellness options for anyone who’s NOT a fit 25-40 year old (white) guy. Once Jill left Wall Street 20+ years ago, she started to get serious about her health and fitness. Over that journey, she saw firsthand how few resources and options existed for people over 40. Now she’s on a mission to ensure that no one else has to go through that experience by themselves! Combining her experience with tech & finance with her passion for wellness, fitness and overall health, Go Long is currently her third business venture and the one she’s most excited about.  The major throughline in all her businesses has been wanting to help people become their best selves, however they define that. Questions we answer in this episode:  What is a wellness matchmaker? How can a wellness matchmaker help a listener? What makes you qualified to have these conversations? What is Go Long's approach? How do you help your clients define success from the typical "I want to lose weight"? How does it work? How does someone get started with you, and what’s the timeline?  What have been the biggest challenges for you in pivoting your career in midlife?  You know someone who wants to find the right coach. Thank you in advance for sharing this episode with them.  Connect with Jill:  Website: https://golong.me On Social: Instagram: https://instagram.com/justgolong Threads: https://threads.net/justgolong Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip How Do You Choose the Best Exercise Program for You? https://www.flippingfifty.com/choose-best-exercise-program/ Other Episodes You Might Like:  Do You Need a Coach, Trainer, or Consultant? How to Choose a Fitness Pro https://www.flippingfifty.com/need-a-coach/ Behind the Scenes Menopause Fitness Coaching Session https://www.flippingfifty.com/menopause-fitness-coaching/ If You Were My Coaching Client, Here’s What I’d Ask… | Ask the Health Coach https://www.flippingfifty.com/my-coaching-client/

Have you wished there was a hormone therapy roadmap? Well, it’s your lucky day. It’s exactly what I hope this episode is for you. On the regular I am approached or meet with functional doctors who do hormone therapy for clients.  But this is a unique episode and I’ve crafted my questions hoping to answer yours: the ones you have and the ones you don’t. My goal during this interview was not to let my own bias enter in but ask curious questions as if I was naive, haven’t worked with functional doctors and clients and supported them as a liaison for what to ask, demand and when to get a second opinion. I’ve shared the difference between norms and optimal levels of labs, supported health coaches and trainers within our Flipping 50 Menopause Fitness Specialist training in understanding a hormone therapy intervention and how they can within scope of practice support clients. But today, I try to fly blind and look at the options, the facts, the science, and ask my guest to share just that too.  My Guest:  Daved Rosensweet MD is the Founder of The Institute of BioIdentical Medicine and The Menopause Method, as well as the author of three books on the subject including his latest "Happy Healthy Hormones". With over 30 years of experience specializing in andropause and menopause treatment, Dr. Rosensweet is an internationally known lecturer and presenter. Early in his career, he trained the first nurse practitioners in the United States and was in charge of health promotion for the State of New Mexico. Currently, Dr. Rosensweet spends the majority of his time as the Medical Director of The Institute of BioIdentical Medicine, where he trains medical practitioners to specialize in menopause and andropause medicine. Questions we answer in this episode:  Pros and Cons of: pills creams pellets shots  under tongue  patches I would love to know if this hormone therapy roadmap was helpful for you.  Connect with Dr. Rosensweet:  Website: https://www.brite.live On Social: Facebook: https://www.facebook.com/groups/1124278224398950,  Facebook: https://www.facebook.com/davedrosensweetmd,  Instagram: https://www.instagram.com/menopausedoctor/ Resources:  Download Dr. Rosensweet’s book “Happy Healthy Hormones” for free: https://iobim.org/book/ Book: Estrogen Matters https://www.amazon.com/Estrogen-Matters-Hormones-Menopause-Well-Being/dp/0316481203 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:  Which Hormones Matter Most in Meno(pause) https://www.flippingfifty.com/which-hormones/ My Thyroid and Adrenals: Navigating Midlife Hormones https://www.flippingfifty.com/my-thyroid/ What Women Need to Know about Hormone Replacement Therapy https://www.flippingfifty.com/?s=hormone+therapy

Postmenopause bones are at greater risk of fracture, continued bone loss and in need of specific exercise to target and protect. Whether you’re fragile, high risk or you’re one of millions of women diagnosed with either osteoporosis or osteopenia wanting to reverse it, if you’re postmenopause, this is particularly for you. It’s a quick episode targeting specifically women post menopause to compliment this month-long heavy emphasis on bone health.  From the research: Average bone loss is 1.5% per year for the spine and 1.1% – 1.4% for the femoral neck in the first 4-5 years post menopause. Losses slow slightly after this and then increase again in later decades. Scared? Not the intention. But woken up? It’s time to be fully so.  Look, it would have been much better had you jumped rope and done gymnastics as a kid. Better still if you started serious strength training and stopped starving yourself in your 20s. Even better if during pregnancies you ate more knowing the baby was first priority and your bones were getting drained if you were trying to avoid too much weight gain. And if in your perimenopause stages you didn’t lift heavy weight and consume high quality protein, then now… now is the time to get serious.  Post Menopause Bones: The 411  With none of these should you start at this ideal. Each of them requires a start that’s appropriate, and a progression that’s slow and appropriate over months. Your ligaments and connective tissue, your neural or brain connection to muscle is a piece that cannot be rushed Strength Train major muscle 8-12 reps 3-4 sets, 2-3x a week Add Power: lift quickly, lower under control Weight bearing impact activity   3-5 sets of 10-20 jumps 4-7 days per week   [https://youtu.be/Q4cDTMHWP6Y]  In this list of movements (those demonstrated briefly in the video), the numbers that follow represent the ground forces of the moves. If you can do the Vertical squat jump, your bone benefit is nearly 3x that of dancing (which is probably only slightly greater than walking). With impact comes a slightly greater risk and reasons may exist why this isn’t a good choice for you. Those include but aren’t limited to arthritis, joint replacement, low cartilage (in need of a replacement), degeneration in spine.  Dance Step  2.7 Step Up(30cm) 2.7 Lateral Step up 3.1  Hopping  3.4 Jump squat  3.8 Side to side jumps 3.9  Star jump 4.3 Foot stomp 4.6 Vertical jump 4.7  Side to side over rope 5.1  Depth jump 5.2 Drop jump 5.5  Forward/backward Squat Jump 6.3  Vertical Squat Jump 7.1 Yoga 12 minutes a day  Exercise extensor muscles of spine are among the greatest benefactors of yoga, supporting the prevention of fractures.  HIIT High Intensity Exercise activates fast twitch muscle fibers which help build bone, as well as improve reaction skills and decrease risk of falls Exercise Effects on Bone Vary: + resistance exercise on femoral neck exercise without resistance on femoral neck  resistance-only exercise  functional exercises on femoral neck or lumbar spine balance exercises  bone loading exercise alone A review of literature that included many studies show mixed results for exercise effects on bone. It’s the wild west. Just checking the “weight training” box may not support significant change in bone.  For Programs Targeting Postmenopause bones, know your goals and ASK:  Stop or slow losses  Gain bone density  Overall, higher levels of physical activity were associated with better bone health. [When it combining targeted recommendations below] Need to Know: Weight bearing balance and functional exercises must also include resistance component to be effective for bone. (Either, weighted vest, or (most optimal) resistance training as a component of weekly routine). Walking speeds lower than 3.5 prove ineffective for bone benefit BULLSEYE for BONE: (shared in a recent podcast episode)  Weight bearing impact activity (stepping, jumping, weighted vest)  3-5 sets of 10-20 jumps 4-7 days per week (see prior post) Strength Train major muscle groups 8-12 reps 3-4 sets, 2-3x a week (equal change) Add Power: lift quickly, lower under control Volume matters: a sound 3 or 4 sets of compound or “core” moves BESTs 8-10 exercises done 2x. (those big circuits are not what your bone needs)  Exercise extensor muscles of spine for posture (& fracture prevention)  What was NOT effective in postmenopause bones improvement?  Resistance training at less than 80% (8-10 reps)** Functional training alone  Balance weight bearing alone  Walking or running alone Even resistance alone is not as significant as in combination with multiple exercises including resistance.  What IS functional exercise for bones?  Related directly to improving your bones. It’s not necessarily a trainer’s “functional fitness” class.  ** you have to start with less than 80% however. Start with 60-70% or 15-20 reps. Progress over months. Know good form.  References::  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429007/ https://pubmed.ncbi.nlm.nih.gov/30503353/ https://pubmed.ncbi.nlm.nih.gov/30503353/ https://pubmed.ncbi.nlm.nih.gov/33239014/ https://asbmr.onlinelibrary.wiley.com/doi/10.1002/jbmr.3284 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/ Pinheiro, M.B., Oliveira, J., Bauman, A. et al. Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 150 (2020). https://doi.org/10.1186/s12966-020-01040-4 Other Episodes You Might Like: Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/ Resources:  Use Code: Flipping50 for 20% off your own Power Plate Move

  Are you swinging for the fence, or just bunting? Midlife AND… an autoimmune diagnosis that might have made someone else fold their tent and go home. But not today’s guest. In fact, she turned it around and leveraged it instead.    You may say it fuels what she does.    It’s easy to think you’re on the downhill slide.You’re enjoying an easier life, an empty nest, a little more disposable income. But are you really passionate about your daily life? Are you looking forward to things on your calendar both near and far off? Do you have goals that make you both a little nervous and excited?    For the past 20 years of my 40 year career I’ve been serving as a coach for many of my clients in addition to supporting the wellness and fitness goals they have. I was 18 years into my career juggling exercise psychology with physiology but there was often more. We humans can sometimes put up obstacles to getting the things we say we want, as a way of self-preservation. We protect ourselves from the risk of change. And there we stay stuck unless someone like a coach calls BS for you.  I think you’ll agree today’s guest shares and lives much of this is her everyday actions.  My Guest:   Christine Conti believes in the “YES. YOU CAN” mindset. Christine is an international fitness educator chronic disease wellness specialist, and the recipient of the IDEA World 2023 Fitness Professional of the Year. She is the CEO of CONTI: a woman-owned enterprise that offers keynote speaking, chronic disease wellness, mindset coaching and continuing education for fitness professionals, schools and private companies. Christine is also a best-selling author, podcast host, co-founder of REINVENTING THE WOMAN INTERNATIONAL, a 3x IRONMAN and a guide for Special Olympic athletes. After receiving a life-changing diagnosis at age thirty, this former investment banker and English teacher is determined to show the world that ANYTHING IS POSSIBLE! Questions We Answer in This Episode:  You’re a woman in midlife, you’ve had some health obstacles but leveraged them and turned them into assets, and you’re doing some “big reach” things, talk about that! Why do you believe most people are unable to face their fears? What are some words or advice that you live by? How do you juggle "all the things?" Reflect: Are you swinging for the fence or playing it safe?  Connect with Christine: Website: https://www.contifit.com/ Book: https://www.contifit.com/shop Podcast: https://www.twofitcrazies.com/ Reinventing the Woman International Group: https://www.RTWtribe.com On Social: Facebook: https://www.facebook.com/ContiFit/ LinkedIn: https://www.linkedin.com/in/christine-conti-b0668710b/ Instagram: https://www.instagram.com/christine_m_conti/ Resources: STRONGER 12-week strength training: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: You Can Lose Fat and Add Muscle in Your 60s: She Did!: https://www.flippingfifty.com/lose-fat-and-add-muscle/ Female Entrepreneur Suzelle Snowden of Fit Bodies, Inc. Teaching Vacations: https://www.flippingfifty.com/female-entrepreneur/

Midlife changes - beyond hormones - are the topic of this conversation. My guest is Gin Stephens. She is a change queen. Once a teacher always a teacher she says. But she left teaching as a profession and moved into intermittent fasting.  Although, this episode is not about the intermittent fasting books or podcasts she hosts as much as it is about how a woman 54 is pivoting on a regular basis and how you can too.  My Guest:  Gin Stephens is the author of the NY Times and USA Today bestseller Fast. Feast. Repeat., and Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category, as well as Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body's Natural Ability to Self-Clean (2022), another Amazon #1 bestseller in several categories. Gin has lived the intermittent fasting lifestyle since 2014, losing over 80 pounds. She is the host of 2 top-ranked podcasts: Intermittent Fasting Stories and the Fast. Feast. Repeat. Intermittent Fasting for Life podcast (w/Sheri Bullock). You can join her private community by going to ginstephens.com/community. Questions We Answer in this Episode: You've rerouted in your life: Careers and moving in midlife, what were those changes like?  Both were big. There's no woman listening who hasn't HAD to make changes. Have you had those FORCED kinds of changes too?  What were they if you can say, and what was the difference between choosing it vs getting forced into it?  Let's talk a little about the actual content of your new podcast ... and the existing. Can you share a bit about each?  What have been some of the biggest surprises or most impactful stories of those who've tried IF and had transformations? Connect with Gin:  https://www.ginstephens.com/ On Social:  Instagram: https://www.instagram.com/ginstephens Other Episodes You Might Like:  Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/ How an Intermittent Fasting Lifestyle and Eating Clean Work: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Resources:  Power Plate:https://www.flippingfifty.com/PowerPlate Use Code: Flipping50  

Surely by now you’ve heard of Power Plate. I discussed in a recent episode about whole body vibration and well, Power Plate basically has cornered the market on research, design, and utility. Want to know some sneaky good Power Plate benefits? Stay tuned! We’re all looking for a short cut. There are a few. In fact, maybe for women over 50 there are more than you think because if the effort is there the time doesn’t have to be! In fact, shouldn’t! Power Plate Benefits #1 Stimulate 138% more muscle fiber during workouts A study done by The American Chiropractor has shown working out on Power Plate activates up to 138% more muscle fibers when compared to a standard workout. The micro vibrations activate more muscles so you may be waking up dormant muscles. The additional recruitment results in more calories burned too. Quite a bit in fact. Power Plate Benefits #2 Expend 50% more energy than normal workouts According to a study in the European Association for the Study of Obesity the same workout done on the floor vs on Power Plate Move increased calories burned by 50%. But All That? Even better when combined with this… Power Plate Benefits #3 Increased Endocrine Stimulation Growth Hormone is a key in gaining lean muscle. With aging there is a decline in growth hormone production. That’s complicated further by lack of quality sleep in women in menopause since growth hormone is produced during deepest cycles of sleep. Without adequate growth hormone, all the work you put in may not see its just rewards. Good news is growth hormone is increased by up to 500%. That’s so high it sounds inflated but it’s not nor is it a typo. Power Plate Benefits #4 Boost Bone Density One study featuring postmenopausal subjects had them using Whole Body Vibration 5 minutes 3 times a week for 6 months and resulted in 2% increase in bone density. Compare that to an average loss of 1-3% annually and that’s an almost 5% different. For 15 minutes a week and 5 minutes at a time. Stop the scroll and start vibrating. Sherri: I've been using my Power Plate Move for 3 months now. I have increased my bone density, lost body fat and increased muscle mass. I am 60 years old, 5 foot 5 inches at 129 lbs. Very pleased with my results. My main health concerns are bone density loss.”   Who & When Benefit from Power Plate? Recovering from hip or knee surgery Limited ability to lift heavy weights due to arthritis, severe osteoporosis Already frail Recovery from exercise Suffering from soreness due to exercise or fibromyagia Athletes like golfers Ill, long haul or adrenal fatigue prevents more exercise If you want to take advantage, I scored 20% off for Flipping 50 community members here: https://www.flippingfifty.com/powerplate with code Flipping50 Resources:  Get  20% off with this link: FLIPPING50 at https://www.flippingfifty.com/powerplate Other Episodes You Might Like: Whole Body Vibration: http://flipping50.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/

Yes, you can build bone after osteoporosis. You can reverse bone losses. So if you were diagnosed years ago you were told something different. But today, research is showing positively that three unique exercise types contribute significantly to bone health. There’s more, and I’ll share another resource at the end, but to get the recent update on research and put an end to fear about movement and exercise… this  RECORDING BUNDLE AVAILABLE! My Guest: Belinda Beck is a Professor at Griffith University (Gold Coast, QLD) and the Menzies Health Institute Queensland. She founded The Bone Clinic, a translational research facility and clinical practice providing evidence-based exercise for patients with osteoporosis. Belinda graduated from The University of Queensland (BHMS[Ed]) and the University of Oregon (MSc and PhD) and completed a postdoctoral research fellowship in the Stanford University School of Medicine (CA, USA). Her work, primarily related to the effects of mechanical loading on bone, has involved both animal and human models, from basic to clinical research. Her particular focuses have been exercise interventions across the lifespan for the prevention of osteoporotic fracture, and the management of bone stress injuries in athletes and military recruits. Recent projects have included the LIFTMOR clinical trials, the findings of which inform the Onero exercise program implemented at The Bone Clinic and licensed for delivery by exercise physiologists and physiotherapists around the world. Questions We Answer in This Episode:  Share your recent research on bone building after osteoporosis  Types of strength exercises that are proven most effective?  How much impact does it take to build bone density?  What’s the strength training repetition range for bone density?  Why is it so important if you’re busy or low on energy that you know what to do?  For more support on how to stop losses from occurring due to gut health issues, The Bone Coach is offering a free Masterclass this month. Link in the show notes today  Connect with : Website: https://theboneclinic.com.au/ On Social: Facebook: https://www.facebook.com/theboneclinic LinkedIn: https://au.linkedin.com/in/belinda-beck-97862561 X / Twitter: https://x.com/BelindaRBeck?s=20  Resources: The Bone Coach Free Masterclass for Bone Health Support: https://www.flippingfifty.com/bone-coach-masterclass Other Episodes You Might Like:  Whole Body Vibration for Bone Density | Medical Exercise Specialist Report: https://www.flippingfifty.com/whole-body-vibration/ Are MEN JUST as at Risk for Osteoporosis?: https://www.flippingfifty.com/risk-for-osteoporosis/  

We’re celebrating women in menopause all month of October and doing it right along with my guest today. It’s Menopause Month and October 18 is World Menopause Day. (October 20 is Osteoporosis Day and this is also Breast Cancer Awareness month) It’s a busy month for women!  My Guest:  Michelle Cohen is a writer, director, singer & producer who’s diverse creative talents have been featured on CNN, Good Morning America, MTV, NPR’s “All Things Considered”, and in People Magazine, Entertainment Weekly, The Chicago Tribune, and The Washington Post.  Michelle produced the off-Broadway megahit, Schoolhouse Rock Live! & brought Jeff Corey’s memoir, ViImprovising Out Loud: My Life Teaching Hollywood How to Act to print with an introduction by Leonard Nimoy and art work by Jack Nicholson. She is co-founder of Really Really Inc., an entertainment company that creates irresistible content which includes MenOpop, a Menopause Pop-Up & Activity Book at www.menopop.com. Questions we answer in this episode:  Share the wild history of bringing MenOpop, a menopause pop-up & activity book to the world! What is the "It's Cool to be HOT! Party?" What is the virtual SWAG BAG for MenOpoppers? What is a "healing-through-humor" lifestyle brand? It’s Michelle’s mission to be celebrating women in menopause and disrupting with humor as opposed to having to get to illness or disease. I couldn’t agree more and encourage you to hop over to menopop-dot-com and get registered for the party!  If you’ve got one of 34 (or 36 according to Michelle’s count) symptoms of menopause and don’t even know it, you’ll love hearing what she’s got in mind. If you’ve been looking for the Judy Blume of menopause. We may just have found it.  Connect with Michelle: Website: www.menopop.com On Social: X/ Twitter: https://twitter.com/MenOpopulation Instagram: https://www.instagram.com/clubmenopop/ Facebook: www.facebook.com/menopopactivitybook/ Resources:  "It's Cool to be HOT" Party! on Oct. 18: Join at the website link! www.menopop.com 5 Day Flip: https://www.flippingfifty.com/5dayflip  Join the Flipping 50 Facebook Insiders group: https://www.facebook.com/flipping50insiders  Other Episodes You Might Like:  Caffeine, Hot Flashes, and Fat Burning During Menopause: https://www.flippingfifty.com/fat-burning/ 5 Cool Exercise Answers to Hot Menopause Symptoms: https://www.flippingfifty.com/menopause-symptoms-2/ Behind the Scenes Menopause Fitness Coaching Session: https://www.flippingfifty.com/menopause-fitness-coaching/

This episode with Kevin Ellis is a favorite of mine, very possibly because Kevin is a favorite of mine. You’ll hear me say that and if you joined us for the What, When & Why to Exercise for Women 40+, or you’ve visited Kevin’s show on Youtube when he’s interviewed me, you understand why.  Kevin is articulate, heart-driven and an all-American values kind of guy who would not strike anyone as a candidate for osteoporosis.  Yet, he was.  It’s an eye-opening episode and he’s got an eye-opening story. If you’ve doubted the value of elimination diets, or you’ve settled and tolerated gut issues for years, (or even just months), it’s potentially time to take this seriously as your bone losses could be accumulating.  During this re-release of this episode with Kevin aka The Bone Coach, it’s national Menopause Awareness Month and bone density is among the topics that matter more during menopause. If you’re fortunate enough to hear it before your menopause or you influence daughters (and sons) my hope is that you’ll be mindful of the opportunities you have now that you won’t later.  Mitigating bone loss is possible. But wouldn’t it be far better to never have lost bone in the first place?  My Guest: Kevin Ellis, better known as Bone Coach™, is a Forbes-featured certified integrative nutrition health coach, podcaster, YouTuber, bone health advocate, and is the founder of BoneCoach.com.    Through a unique 3-step process and a world class coaching program called the Stronger Bones Solution™, he and his team have helped people with osteopenia and osteoporosis in over 1500+ cities around the world get confident in their stronger bones plan.  His mission is to not just help over 1+ million people around the globe build stronger bones… It's to help our children and grandchildren prevent osteoporosis and other diseases in the future so they can lead long, active lives. Questions we answer in this Episode: How did you get started on this journey with helping women with osteopenia and osteoporosis? What is osteopenia and osteoporosis, how common is it, and how do you know if you have it? What causes it? What is the standard treatment protocol for osteoporosis and why is that not enough?  What are the meds prescribed for osteoporosis and what is their effect on bone physiology? What are the risks and side effects and short and long term implications of use most people just aren't aware of? What is the connection between gut health and bone health? Is there a perfect diet for osteoporosis? Any specific foods that can be a helpful addition to a bone-healthy plan? What role does exercise play in bone health? A woman in 1995 was scared to death if she was diagnosed.It was only going to get worse. The recommendations are becoming more aggressive - providing more freedom than ever to already active women.  Today women in midlife are increasing bone density with the right steps… tell us what you’ve seen with your program participants.  Resources: FREE Stronger Bones Masterclass: https://www.flippingfifty.com/bone-coach-masterclass Connect with Kevin: BoneCoach™ Website: https://bonecoach.com/ On Social: BoneCoach™ Facebook: https://www.facebook.com/bonecoach BoneCoach™ Youtube: https://www.youtube.com/bonecoach BoneCoach™ Instagram: https://www.instagram.com/bonecoachkevin BoneCoach™ Pinterest: https://www.pinterest.com/bonecoach BoneCoach™ TikTok: https://www.tiktok.com/@bonecoach BoneCoach™ Podcast: https://podcasts.apple.com/us/podcast/the-bone-coach-osteoporosis-bone-health-podcast/id1483975147 BoneCoach™ Linkedin:  https://www.linkedin.com/in/bonecoach Other Episodes Mentioned:  Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Whole Body Vibration for Bone Density | Medical Exercise Specialist Report: https://www.flippingfifty.com/whole-body-vibration/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/