The Flipping 50 Show

Want to lose fat and add muscle? Think it’s too late? My next guest will help you lose any doubt you can do it at your age.. Including in your 60s. A frequently-asked question in our community at least among newcomers is, Is it too late? Is it too late to stop the muscle loss or to gain muscle back?  Spoiler alert, no. Are you willing to lift weights, prioritize sleep and eat enough of the right food? Then yes you can gain lean muscle, lose fat, and have more energy. It’s all possible!  My Guest: Joan Ermelbauer was an Organizational Change Management professional, who has transformed her experience and expertise into a Third Chapter (aka retirement) passion, coaching individuals on making changes that are lasting. Joan is a Professional Certified Coach (PCC) accredited by the International Coaching Association. About a year ago, at age 66, Joan discovered the Flipping 50 nutrition and fitness program and has been following it with great success. If you are interested in Coach Joan's help in making lasting change, you can learn more about her at www.ripplEffectcoaching.com. You can also find her on LinkedIn and send her a message if you are interested in connecting with her. Joan offers prospective clients a complimentary half-hour introductory session. You’ll hear Joan talk about how to lose fat and add muscle as she did in the past year, with significant changes in fat loss occurring in the last 4 months. She shares her whole story of what she’d tried and how it went, what helped her and what made it a little more difficult.  Questions We Answer in This Episode:  How did you learn about Flipping 50? What were the hardest changes (beliefs) for you to make? What has surprised you about your results? Are you on HRT? What do you know now that you would have liked to have known at the start? How did your experience with making changes support you on this journey? Connect with Joan:  Website: www.rippleffectcoaching.com Linkedin:  https://www.linkedin.com/in/joane/ Other Episodes You Might Like:  How to Lose 100lbs in Your 60s: https://www.flippingfifty.com/lose-100-lbs/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Resources:  Flipping 50 Protein:  https://www.flippingfifty.com/protein 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge  STRONGER Tone & Define: https://www.flippingfifty.com/getstronger  

The most abundant hormone in women. Lower percentage compared to men but still ultimately important. For instance, healthy male ranges in a 2022 pub med study stated 300-1000. In women they’re 15-70ng/dL though Centers for Disease Control list 8-49 ng/dL as healthy. The importance of this differential is this: are you focused on optimal ranges or on norms? And choosing a conservative governmental guideline or anyone quoting them, if you don’t feel good may leave out missing peer-reviewed evidence that other information exists. Remember it takes almost 2 decades, an average of 17 years for research to make it into mainstream. It takes longer to change a position statement or governmental guideline.  Recently, while experimenting with ways to stabilize levels of hormones overall, my tested level was well below 15, once at a 6! Not a great way to boost lean muscle mass.  And I knew it. Where once I was lifting X lbs, I was struggling with X- [purposefully, leaving numbers out.. There should be no comparison of what weight I lift to what what you lift. Heavy for you is reaching fatigue and the number of repetitions you should be reaching fatigue. The point… what was normal and challenging just a few months ago was suddenly not doable. So,  I knew. Other Signs Testosterone Levels are Low: Low sex drive  Bone density  Vaginal dryness  Low muscle mass  With low muscle mass- increased fat/belly fat High Testosterone in Females:  Acne  Excess hair on face, back, chest  Oily skin Irregular periods  In females, most testosterone converts into the sex hormone estradiol. In females ovaries produce testosterone and the adrenals produce a small amount of testosterone.  While it’s most known for sex drive and libido, then for muscle, it’s also important for bone and mental health and maintaining balance in other hormones.  Testosterone’s Role in the Human Body: Blood cells  Body fat distribution and use Bone density  Muscle strength  Sex drive  Breast health Mental health  The most common testing reveals total testosterone. That’s a measure of both testosterone attached to proteins in the body and those not, that is referred to as free testosterone. It’s less commonly tested but measures the available testosterone in your body. A test for bioavailable testosterone is also available and you’d be working with a physician who deemed a need to deep dive if you were doing that.   How to Support Your Testosterone Levels:  Lifting weights with intensity (with adequate recovery) HIIT (may not elevate much but will not harm T)  Adequate protein levels (it’s more than you think) What Kills Testosterone Levels: Endurance exercise  Sugar Alcohol stress Low protein  It’s not just normal menopause or stress decreasing testosterone levels. Hormone disruptors are everywhere and can impact your testosterone levels (as well as other hormones). These hormone disruptors decrease testosterone production, or reduce use of testosterone by your body or reduce “free testosterone.”  BPA The plastics used everywhere.  Don’t store food in them. Avoid heating in them.  Avoid plastic water bottles. Use glass and and stainless steel Avoid the paper receipts  Avoid BPA-lined cans  Pesticides A no-shoes policy in your house  Choose organics when possible Wash produce before consuming  Forever chemicals Avoid farm-raised fish and meat In many dairy products Keep paints, and toxic products in garage away from kitchen and living areas  Parabens Read personal care labels carefully  Buy plant-based, organic when possible References: https://pubmed.ncbi.nlm.nih.gov/26358173/#:~:text=Clinical%20trials%20suggest%20that%20exogenous,musculoskeletal%20health%20in%20postmenopausal%20women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331845/ https://academic.oup.com/jcem/article/104/10/4660/5556103 https://www.nrdc.org/stories/9-ways-avoid-hormone-disrupting-chemicals https://www.endocrine.org/patient-engagement/endocrine-library/edcs#:~:text=EDCs%20are%20chemicals%20or%20mixtures,hormones%20from%20doing%20their%20job. Resources: 14-day detox: https://www.flippingfifty.com/stress-less 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge  Other Episodes You Might Like:  The Effects of Hormones on Lean Muscle (4 Studies): https://www.flippingfifty.com/effects-of-hormones-on-muscle/ It Takes More Than Hormones to Fix Hormones: https://www.flippingfifty.com/fix-your-hormones/ 6 Ways Exercise Hurts or Helps Midlife Hormones: https://www.flippingfifty.com/midlife-hormones/

This episode with the Girlfriend Doctor is a real opportunity to listen over the fence with us. It was truly a girlfriend's dish. She is, of course, Dr. Anna Cabeca. This episode is full of discussion on intimacy, incontinence, aging, even resistance to weight training - wait til the end, you won’t want to miss that! And it’s also a very special opportunity to hear in person from someone of her stature about how she works with patients.  My Guest:   Anna Cabeca, DO, OBGYN, FACOG, is bestselling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs. Questions We Answer in This Episode:  As time passes, many women think - may be even led to believe by influencer memes - that forgetfulness, mood swings, and loss of desire are just a normal part of the aging process. What do you have to say about that? Are there elements that make it worse? And can we make it better? How key is cortisol for you in your experience treating patients with menopause symptoms?  What key stressors have you seen most impact cortisol? If we take HRT off the table so we’re inclusive of every woman listening… How can listeners regulate hormones with diet and lifestyle and lead a healthy, vibrant and sexually active life at ANY age? This is Dr Anna’s Summer of Love! Don’t miss it:  https://www.flippingfifty.com/SOL Facebook: https://www.facebook.com/thegirlfrienddoctor/ Instagram: https://www.instagram.com/thegirlfrienddoctor/ Youtube: https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA Twitter: https://twitter.com/annacabeca?lang=en Other Episodes You Might Like:  Urinary Incontinence (Part I): https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ Urinary Incontinence (Part II): https://www.flippingfifty.com/urinary-incontinence-leakage/

This podcast episode answers community questions about walking tips for menopause. Topics covered include the effectiveness of walking for cardiovascular fitness compared to running, the amount of walking needed to support a weightlifting routine, and the cardiovascular benefits of slow walking. Other topics discussed include improving core strength while walking, optimizing fat burning with a walking routine, managing pain and hip problems associated with walking, and a 10-day challenge for women in menopause.

I’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82.  Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I might not be here doing this podcast today.  I hear her footsteps and breath and see the way she would swing her arms. I was aware even then that walking and being comfortable not talking, not having to fill space, was the sign of a good walking partner. We worked our way up to a mile and a half regularly that summer. By the time college rolled around that fall I was a runner.  The effects of walking on your health are pretty incredible. This simple, economical, accessible way to move more, or take it further and exercise, make fitness and health a reasonable goal for everyone. What is Walking? Let’s define physical activity and exercise before we go on.  Physical activity: movement at a leisurely pace for enjoyment of sports or performance of daily activities of life.  Exercise: intentional movement for the purpose of improving fitness by use of planned intensity, duration, and or resistance.  Walking, then, can be either physical activity (walking a dog, to the mailbox or strolling in a museum) or exercise (going for a walk, brisk walking, walking for a time, hiking the Grand Canyon).  What you believe about these habits is more important than doing the habits.  Power of your intention (meditation, Dr. Joe Dispenza’s work)  Fixed or growth mindset (Dr. Carol Dweck)  Effects of Walking 30 Minutes a Day (and less) 30 minutes walking a day Reduces type 2 diabetes by 30%  30 minutes walking daily reduces dementia risk by 62%  25 mins of brisk walking adds 7 years of life  11 minutes a day adds 2 more years of life Moving 2-5 minutes several times a day breaking up sedentary time reduces blood glucose levels after meals by 17%  Walking 15 minutes within 30-60 minutes after each meal has a more significant impact on blood sugar than 45 minutes continuous walking am or afternoon. Brisk walking after meals has a more significant positive effect on glucose of type 2 diabetic women than normal pace walking.  Not able to log in walking miles or minutes but doing a lot of movement during the day?  You can still win with steps! This kind of low level movement is N.E.A.T., for non-exercise-activity-time or t= thermogenesis) depending on the school you attended! 8000 steps per day increased testosterone Even over 4000 steps every additional 1000 significantly increases testosterone and increases lipolysis (otherwise strength training is greatest way to do this)    The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from

Women need to know about hormone replacement therapy. Can we agree on that? It’s so important that you don’t rely on rumors or pieces of information with huge gaps. Still curious about Hormone Replacement Therapy? Whether you’re still deciding if it’s for you or not for you, or you’re struggling to try to get the right cocktail for the moment you’re in, my guest today talks candidly about these topics, providing detailed insight on how you can make decisions and advocate for your own best health care. My Guest: Terri DeNeui, DNP, ACNP, APRN-BC is the founder of EVEXIAS Health Solutions and creator of the EvexiPEL method. She leads the EVEXIAS Medical Advisory Board, hand-selecting leading experts from around the globe to support the education and knowledge resources that provide the opportunity to experience a whole new way to practice medicine that is truly transformational for patients and practitioners. Dr. Terri DeNeui is a board-certified nurse practitioner, nationally renowned speaker, author, and entrepreneur. She holds advanced certifications in Hormone Replacement Therapy, Preventive Wellness Medicine, and Functional Medicine. Her career in medicine began as a hospitalist in emergency medicine, where Dr. DeNeui quickly realized that day in and day out, the focus was on disease management instead of disease prevention. She felt saddened and frustrated—she wanted to do more for patient care and for that, she had to know more. This was the catalyst for what has become her life’s work. She began to pursue extensive education in hormone optimization, integrative health, preventive care, and alternative medicine. Dr. DeNeui founded Hormonal Health & Wellness in Southlake, Texas (now EVEXIAS Medical Centers) in 2008 as the first step in her new pursuit. In her practice, Dr. DeNeui strives to help men and women find optimal health. Questions We Answer in This Episode: What's the biggest misconception about hormone therapy for menopause? How has research evolved around hormone therapy? What is pellet hormone replacement therapy and the benefits associated with it? When is pellet therapy vs shots, creams, trochea, or patches better? Say a listener is conflicted by different information. How can you help a listener decide if she wants to consider hormone therapy for menopause and/or overall health? In your opinion, is there a time it’s too late to take hormone replacement therapy? In your opinion, is there a time when a woman should go off hormone replacement therapy? How long on average can it take to get a woman’s ideal amount of hormones dialed in? Clearly, women need to know about hormone replacement therapy in order to make informed decisions and to share that with younger generations. Connect with Terri: Website: https://www.evexias.com/ Facebook: https://www.facebook.com/EVEXIASHealthSolutions Instagram: https://www.instagram.com/evexias_health_solutions/ Linkedin: https://www.linkedin.com/company/evexiashealthsolutions/ Other Episodes You May Like: It Takes MORE Than Hormones To Fix Your Hormones: https://www.flippingfifty.com/fix-your-hormones/ Hormones After Breast Cancer? It’s Not What You Think: https://www.flippingfifty.com/hormones-2/ Resources: Flippingfifty Protein: https://www.flippingfifty.com/protein

I finished pedaling and swung my leg off the bike. My bike shorts and jersey had telltale signs of salt markings on them. Once I cooled down, any exposed skin was like sandpaper. I was like a human French fry.  I have trained for 8 Ironman distance triathlons. That includes a lot of time both biking and less but significant time running. I am what you’d call a fairly salty sweater.    But even if you’re not exercising outdoors in the heat, exercise of any kind, and menopause with its hot flashes, night sweats or not… can also increase your need for electrolytes.    To really hydrate is about much more than water. In this episode, I share information about electrolytes and how to get started down a path toward less water retention and more energy with some basics.   Some women in menopause say they just aren’t thirsty. There may be some changes to the thirst mechanism during menopause (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984489/) and some hormonal imbalances may have a diuretic effect on women. Lack of thirst isn’t a cue you don’t need to hydrate. It may be a reason to be more diligent so you can maintain energy, brain function (mood, cognitive function) and feel optimal.    Retaining water, having hot flashes, heavy sweaters, or drinking lots of water and constantly in the bathroom???   This is for you.  What are Electrolytes?  Defined: Electrically charged minerals that play a vital role in various physiological functions.  Potassium Sodium Calcium Magnesium Chloride   Electrolytes maintain fluid balance and brain function.    Electrolytes can play a vital role in mitigating menopause symptoms by maintaining fluid balance, and temperature regulation.  If you’ve experienced brain fog, memory laps, or mood swings… they can be exacerbated during heat waves.  Excessive sweating (whether you see and feel it, or whether you don’t) can deplete the body’s water and electrolyte stores, so it's important to replenish them:  In everyday midlife  Additionally, during high heat When You Might Need Hydration Beyond Water  Fatigue?  It’s related to many things of course, but low electrolytes can be one. For menopausal women consuming electrolytes daily, not just in hot weather can help reestablish fluid balance.  Fluid Retention?  Surprise! Restricting sodium intake isn’t necessarily the cure for fluid retention. Adequate electrolytes influences adequate hydration and that helps prevent fluid retention and natural detox. Drinking more water and peeing constantly? You’re not actually hydrating. Try slowing down on how quickly you add water. In addition, consider adding some salt to your water.    Exercise Gets Hard Fast A woman here in Phoenix yesterday thought hiking in 118 heat midafternoon was a good idea and got heat stroke. You don’t have to be that, um, shall we say silly, to compromise not just your exercise, but your health. If you’re dehydrated, your blood thickens. Your oxygen delivery to working muscle, AND to help dissipate heat, deteriorates very quickly. If you hit that point, you can’t go back. You want your blood and oxygen to flow easily through your system to keep the stress on your heart (doing all the pumping) mitigated. Obviously, make wise choices, but being hydrated before you begin, having extra electrolyte-rich drinks during, and rehydrating after are key steps. When heat and/or humidity climb, this isn’t a practice just for days you exercise, it should be a daily habit.    Other Signs of Low Electrolytes:    Headaches, muscle cramps, twitches, or spasms. Feeling breathless too soon, dizziness associated with low blood pressure… all may be supported by increasing your electrolytes. Plus…    Stressed? Your heart and your adrenals also need them!  There’s more. That belly fat may be lessened by way of improving insulin sensitivity.    Heavy Sweater?  You’re losing sodium when you sweat. So naturally if you’re sweating more you’re losing more sodium. Your personal needs will vary from someone else.    Salty Sweat?  There’s a theory here in the literature that salty sweaters may be simply excreting high sodium in their diet. I am but a study of one, but I can vouch for the fact this isn’t true. I have a low to moderate sodium intake compared to SAD but have a higher salt loss in sweat. (you can test your sweat rate and if you’re an athlete training long or frequently it’s a good idea – in or outdoors) How to Begin Hydrating with Electrolytes: Start with some water. (made with Himalayan pink salt) https://www.flippingfifty.com/hot-weather-hydration/   I describe this process in a post here. It’s simple, natural, and easy. When you can’t do it or aren’t at home, there are other options.    If you’re investing in something like Athletic Greens, that can help by boosting your magnesium. Adding leafy greens to your smoothies and eating some extra greens (maybe straight from the garden can boost your magnesium too).    Especially if you’ve been avoiding or reducing sodium, you may want to reconsider. Unless you have a medical condition, many women (and men) have been using such low sodium levels that they’re lacking in this electrolyte balance.    Choose a clean electrolyte product: without sugar, artificial colors, flavors, or preservatives. Take one serving a day.  I’m using LMNT most recently for activity. (No association – I just like the flavors). During exercise, I use a packet in 16 ounces of water. (more concentrated to support sweat rate) During the day I’ll dilute that in 24-30 ounces of water and drink it throughout the day (every day – not just on exercise days). For those of you who say you “get bored” drinking plain water, the flavor will help.    Try the sole water for an everyday solution, and the LMNT or a clean electrolyte you like for exercise.    If you’re in the bathroom more often than you’d like, slow down on the volume of water OR add electrolytes. You may not actually be hydrating at all with all that water. Sodium helps you put it to use for the cells in your body.    My Electrolyte Favorites:  MiTox by Bridgit Danner Wildlytes by Teri Cochrane USE DEBRA10 for a discount!  Sole with Himalayan Crystal Salt: https://www.flippingfifty.com/himalayancrystalsalt      Other Episodes You Might Like:  Hot Weather Hydration: https://www.flippingfifty.com/hot-weather-hydration/ All about Electrolytes After 50 | Not Your Kid’s Sports Drink:  https://www.flippingfifty.com/all-about-electrolytes/ Keep Cool Resources:  PROTEIN: https://www.flippingfifty.com/protein Chocolate Protein Ice Cream | Healthy Treats:  https://www.flippingfifty.com/chocolate-protein-ice-cream/ 3-Ingredient Protein Ice Cream | Healthy Treats:  https://www.flippingfifty.com/protein-ice-cream/

Did you know your grip strength and mortality risk are closely related? Scientific studies included in this episode share the relationship between your grip strength and longevity, and how to test and improve your grip strength.    Can you open that jar of nut butter without assistance? If you’re handing those jars off to someone else, it may be time to examine an often-overlooked component of mortality rate and longevity or positive aging.    What’s Inside this Grip Strength and Longevity episode:  What is grip strength Why it is a measure of positive aging  Association with mortality and cognitive function  Exactly why is still relatively unknown  How to measure it Dynamometer How to improve it (sets & repetitions aren’t absolutely known) Pullups Farmer’s carry Dumbbell exercises  Plate squeeze Towel wringing Tennis Ball squeeze Strengthening forearms in reverse wrist curls may also help.  What interferes with grip strength?  MS Parkinsons Nerve damage Arthritis Carpal Tunnel Syndrome    Research Related to Grip Strength  In a 2015 study, researchers examined the connection between grip strength and mortality in 140,000 adults. They found that poor hand grip strength was linked to a higher risk of heart disease, heart attack, stroke, and death. Your grip is also an indicator of cognitive and mental health. A 2022 study found that increased grip strength was associated with better cognitive function, less depression and anxiety, and higher life satisfaction.   Note:  There are things you can and things we can’t control. Say you do have Parkinson’s or Rheumatoid Arthritis. That may be a limiting factor but overall strength, mobility, other forms of exercise, and your diet are things you can control. It’s a good reason to pay more careful attention to those things you can do something about. Mindset and attitude are sometimes proven to be even more valuable than physical traits.  References:    https://www.sciencedirect.com/science/article/abs/pii/S0140673614620006   https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02490-2   Other Episodes You Might Like:  What Accelerates Aging and How to Reverse Aging: https://www.flippingfifty.com/how-to-reverse-aging/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/ Resource:  EASY, EFFORTLESS, PROTEIN: https://www.flippingfifty.com/protein - take 10% off by registering for Subscribe & Save, and don’t forget to order Fiber Boost. For regularity, and fullness, and satiety, there is NOTHING like combining protein and fiber.  My better gut option: Pique Matcha: https://www.flippingfifty.com/piquetea  Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic

Enhancing gut health may be the least sexy part of improving your body composition. After all, there’s no Lululemons, no flexing in front of a mirror, and there’s got to be some consciousness about it. Most of all for many of us, there has to be an understanding of why, and how, and one last thing… you don’t have to have a belly ache, belly bloat, or diarrhea to tell you you have a gut issue in order to have one.    The gut microbiome is influenced by sex hormones and also changes with aging. Declines in estradiol and progesterone may lead to permeability of the gut barrier, allowing microbial translocation to occur.  Menopause and/or low estrogens are associated with reduced gut microbiome diversity.   Because it’s possible to modify the gut microbiome through specific prebiotic, probiotic, or antibiotic drugs, the gut microbiome can play a part in peri- and post-menopausal health.    Enhancing Gut Health Improves Insulin Sensitivity     Stubborn menopausal fat is often related to insulin resistance. Insulin resistance is related to your blood sugar.    Your body will respond to different food and drinks based on your gut microbiome.   Say you have a poor gut microbiome and certain foods spike blood sugar. For me right now, that’s coffee.    Focus on improving your gut microbiome over a few months then testing the same meal or foods may result in far lower blood sugar. Some say you can enhance the gut microbiome in a matter of days.    You may have no obvious indication of poor gut health. Unless it’s reached significant levels you won’t have constipation, diarrhea, gas, or bloating - the obvious telltale signs.    Wearing a Continuous Blood Glucose monitor can reveal some of these issues.   How Do You Improve Gut Health?    Ironically, longer periods of fasting can help. Dr. Mindy Pelz uses fasting with patients who’ve undergone antibiotic use, oral birth control and who have SIBO. The key in these 24-hour or more fasts is how you choose to break them. Introducing bone broth first, some healthy fats, and finally cooked veggies and protein help reset gut health. (Her book Fast Like a Girl, Hay House 2023).    If you have good gut health your liver and microbiome “communicate” via your portal vein. That helps your body switch to fat burning when you’re in a fasted state. But if you have a missing gut microbiome, the liver may never get the signal to switch.     You can do a stool test to truly get a picture of which bacteria are high and low so you know how to better balance them. Grapefruit seed extract for 1-3 months is sometimes recommended to reduce an influx of bad bacteria. While specific strains of good bacteria might be recommended to you in higher doses so that you can bring them up to a desirable range.    Signs Your Gut Microbiome is Off   Without getting too graphic, in my experience, when your gut microbiome is off, you’ll be more susceptible to food poisoning or the toxic effects of something like kale. I had leftover salmon, two days after it was cooked and got violently sick. A favorite kale salad was practically running right through me just before that. I’d had a stool test but hadn’t gotten the results back.  If coffee elevates blood sugar today, you may be able to repair your gut with: More diverse foods  Fermented foods - yogurt, sauerkraut, kombucha Bone broth  Different types of fiber  Probiotics L-glutamine to heal & seal the gut  Prebiotic-rich protein powders    Gut Health and Blood Sugar   Some will say black coffee is okay if you’re fasting.    But it’s not true for everyone. If it spikes your blood sugar, and fasting is your goal then you don’t want to have it. Likewise, if you are having a fasting glucose test scheduled you don’t want to risk that it interferes.    Some savvy marketers will call their brand of stevia “keto-friendly,” but it isn’t for everyone. Anything with a sweet taste might change blood sugar levels. So the only way to know for sure is to test yourself. Then consider whether reducing stress or introducing gut-friendly foods and a little more diversity in your diet and test the same thing again later.  References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9379122/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10047399/ Other Episodes You Might Like:  Personalized Gut Health: Resolve Menopause Gut Issues: https://www.flippingfifty.com/gut-issues/ Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues?: https://www.flippingfifty.com/why-am-i-bloated/ Belly Bloating Solutions without Supplements, Fasting, or Exercise: https://www.flippingfifty.com/castor-oil/   Resources:  My better gut option: Pique Matcha: https://www.flippingfifty.com/piquetea   Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic PROTEIN: https://www.flippingfifty.com/protein  

Which lab tests should I get? Should I test my hormones? These are common questions. It’s also a common recommendation from trainers and coaches… I don’t always agree with.    One question I ask first:    What are you going to do with it? (do you want to do HRT? Considering it? Or not? Knowing what you will do with results may determine the answer to this)    Then, what you think you know might need an update to 2023. Said respectfully! What we learned in the 80s is no longer applicable - to either the bodies we have now or to the science developments since then.    And… we know now that one woman’s healthy is potentially another's poison.. The amyloid proteins in chicken may cause gut problems. The antinutrients in kale may not work for you. You may not have celiac disease or a full-blown allergy however could still have developed a food sensitivity to something you’ve eaten daily for a long time.    Can you test for food sensitivities? Yes, but they sometimes aren’t detected until they’re fairly bad so test your body with an elimination and reintroduction diet too.    So in this episode, I’ve got a load of information. I’d suggest gathering all the information about what is happening for you right now before you decide what step to take next.    TOOLS:  Smart Scale, measuring tape, CBG monitor, tracking devices Walking, weight training, and Intermittent fasting, monitoring your protein, carb and fat intake may also be beneficial (that’s not macro counting, that’s the ability to look at a plate or a menu and control what you eat and when so you both have the pleasure of food and benefit from good health from it too).   Functional vs Western-Trained testing (root cause vs illness detection)  What to do with your Western-trained doc (inside our membership…  What to do with a functional doc (because you may HAVE to and because only they’ve been trained to interpret) Complete Blood Panel Thyroid  Micronutrients  Cortisol saliva  Stool test  Dutch  You’re gaining weight/tired* in spite of: Sleeping soundly and waking rested  Increasing protein and keeping it steady throughout the day Eating adequate amounts of carbs, especially around exercise Exercising priorities: strength and low, HIIT if feeling good, and not endurance  Recovery between exercises: you’re ready for a workout feeling strong and energized!  You’re measuring body composition and its fat or inflammation gain not muscle  Testing yourself with elimination, reintroduction, and following a plan from there Eliminating alcohol and reducing caffeine to 2 or less cups in am  *hydrating by adding electrolytes  *adding adaptogens  Subjective Test: Self-Assess 0-4 Energy Elimination Digestion Libido Focus & Concentration Muscle tone & strength All at a 3 or 4?  Lab Tests You May Want, When & Why :  Complete Blood Panel if not in last year  Inflammatory markers: A1C, CRP Fasting Blood Glucose (still may not be conclusive)  Saliva Cortisol  Micronutrients  Stool Testing  Hormones and…  Thyroid  TPO Antibodies (these can be a clue to Hashimoto’s Thyroiditis) T3 T4 Reverse T3 Not all Functional Docs need or favor Dutch (blood tests can also pinpoint for you) Estrogen (3)  Progesterone  Testosterone  DHEA Before You Ask About Lab Tests There are other tools besides the self-assessment of subjective measures you can do too.    I think it’s easy to turn over our power to a physician. Or possibly to do a lab test, get results and then maybe a pill, cream, patch or shot and think, that will do the heavy lifting. (Pun intended).    Yet, we really need to explore whether lab tests that result in a prescription of some type will do their job if we haven’t really explored the consistent habit changes.  And habit changes that come from different nutrition information than we may believe, different exercise habits than we’ve been led to believe are best, and prioritizing our sleep, and self care.    Sometimes though, the value is, we pay attention because we pay.    Yet, if you’ve done labs that are not the right labs providing the right insight, they may be leaving you wondering why you feel so bad when you’re doing the right thing.  My advice:  Do the self-assessment I include here  (we did this as a membership challenge recently and giving step-by-step actionable items once we help members prioritize what they most need)    Other Episodes You Might Like:  Why You Can’t Lose Fat in Menopause: https://www.flippingfifty.com/lose-fat-in-menopause/ How an Intermittent Fasting Lifestyle and Eating Clean Work #505: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/   Resources:  My Favorite Self-Directed Labs: YourLabwork.com/Flipping-50 CODE: flipping50  Continuous Blood Glucose Monitor I’m loving: https://www.flippingfifty.com/myglucose  PROTEIN: https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna