The Flipping 50 Show

Does dropping 50 lbs sound good to you? Or make it 20 or 10 if that’s all you have, it would feel pretty good, wouldn’t it?    I’m about to shock your socks off. You’re going to hear from two good friends and colleagues today who are going on the adventure of a lifetime with each other, personally, professionally, and healthwise.    We’re talking about a significant loss of weight for both and a lifestyle change. We’re not recommending it or suggesting it. This isn’t a persuasive argument. What it is about an hour that might open your mind to possibilities for you and your future? For how to start something when you may have decided it’s too late.  My Guests: Karl and Desiree, husband and wife empty-nesters reboot their lives, selling everything and donating all but 10k to charity to hit the road and start from zero, applying what they’ve learned over the years to build a 6-figure business in public - showing anyone, at any age, with any experience, can build a life of meaning, contribution, and joy. Their journey also includes major health changes for Karl 59 and Desiree doing a OMAD routine. I’m checking in to talk about how it started, what he/they had tried before, and how it’s been to have both of them on board doing the same thing.  Questions We Answer in This Episode:  Let’s give listeners a little info about the genius they have before them and the intellect the two of you collectively have How much weight have you lost?  What other health numbers have you tracked? What prompted this lifestyle change and how long have you been doing it? And let’s talk about the health side of things. Karl - a history of back issues.  You and I are the same (young) age with Stairway to Heaven prom memories most likely, how did you get started on intermittent fasting and OMAD? What was the kickstart reason you did this?  And when did Desiree get on the bandwagon or was this from the start a joint effort?  How would you describe it as both of you doing it vs comparing it to what might have been harder if one was, and one wasn’t?  What differences have you noticed in progress?  What similarities have you noticed?  How are your labs?  Whether you were inspired about dropping 50 lbs or dropping other baggage and embarking on a new adventure, we all hope you got something out of this episode!   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/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ Resource:  Sunlighten Saunas: https://www.flippingfifty.com/sauna Flippingfifty Protein:  https://www.flippingfifty.com/protein  

Why Do I Still Have Belly Fat Even Though I Exercise?  First, it’s important to know that what you were once taught, and may still hear: “eat less and exercise more” will backfire if it’s causing your stress levels – cortisol to go too high.    If you’ve been fueling well, eating adequate protein (more than most women think), and exercising it’s likely that you’re doing the wrong style of exercise training.    How Could Exercise Go Wrong in Menopause?   When your hormones change, your exercise also needs to. Women in menopause go through perimenopause for up to 11 years, and a menopause transition that is harder to predict until it’s happened, and post-menopause.    Even your certified trainer may not be certified specifically in Menopause Fitness LINK: https://www.flippingfifty.com/specialist and this is an extremely important distinction. Only 39% of all exercise research features female subjects. Subjects with very different hormones than the athletic males are so often chosen as subjects. For women in the menopause transition, not only do they have lingering periods, not even regular which makes exercise planning more challenging, but their hormones are trending downward overall, and every woman’s experience is different.    It's why we at Flipping 50 teach trainers and coaches LINK: https://www.flippingfifty.com/specialist  a blueprint so they have a starting point and then we teach how to adapt to the signs and symptoms their individual clients have. You can do the same for yourself.    Ideally, for all aging individuals, strength training becomes a higher priority. That, however, is not to be confused with greater frequency, duration or both. Prioritizing strength training boosts lean muscle strength and mass. That in turn boosts metabolism. What can’t be forgotten is the recovery between exercise is when fitness happens.    Still, Have Belly Fat Even Though You Exercise? What to Do   To optimize strength training for belly fat reduction:  Plan two days a week with at least 72 hours between  (Now you’ve prioritized the exercise and the required recovery time).  On days you’re not strength training, if you’re in a good energy state and sleeping well, you may also want to add HIIT one or two times a week. If you’re in post menopause, when your hormones are more stable you may increase that HIIT to three or four times a week. Keep in mind, these are short sessions, not long. Warm-up to Cool down can be 15-20 minutes long!    (At about 45 minutes of HIIT, especially if the exercise mode has more impact, injury rates start to climb, and for women in menopause, stress levels do too – so the reason you’re doing HIIT could actually become worse if this occurs.    Do strength training protocols that support muscle. Total bodies are far more effective than split routines for elevating metabolism in women who can’t dedicate daily time to strength training, carefully calculating high protein meals a day, and keeping their lives focused around their exercise. There are female bodybuilders and figure competitors who prove it can be done. Yet, they cycle through some severe “cut” phases that are not sustainable for good health purposes. That can set you up for getting to an “end goal” that you really can’t ever maintain.    For a woman with some chronic fatigue or adrenal insufficiency, too frequent high-intensity exercise – such as lifting heavy – isn’t going to work. So, if you do choose to do this type of training, do so knowing you need first to feel good, and be ready to eat much more and more consistently throughout the day. Bodybuilders are eating pre, post-workout and evenly distributed meals throughout the day, and don’t skip or skimp on what they need!    Could Supplements Help You Lose Belly Fat in Menopause?   Supplements may also be something to address for your belly fat challenge. If you’re not eating adequate animal protein the levels of essential amino acids you’re consuming is likely extremely lower than necessary to serve as building blocks for muscle.  An Essential Amino Acid supplement would be the first additional support.    I swore I’d never use protein powders. Until I began at 31 out of convenience and a need to bump my protein intake while training for my first marathon. (Yes, endurance athletes need more protein too- potentially more). Then, I realized I was using chemical and sugar-laden protein powders full of heavy metals. I didn’t know what I didn’t know at first. I’d sworn for 30 years I’d never sell supplements. But as women began to ask me what I was doing and using and told me what they were using, I realized we needed some clean products… that didn’t interfere with the absorption of vitamins women were taking already … and created products for increasing protein and stabilizing blood sugar.    Collagen vs Muscle-Supporting Protein for Belly Fat Just a quick reminder that Collagen protein may state it has “all the essential amino acids.” That doesn’t mean it has a high enough level of them to support muscle protein synthesis. Will it mean that it can support blood sugar levels and hair, skin, and nails? Yes. But muscle protein synthesis requires a top level of essential amino acids, and particularly leucine, in order to benefit muscle mass and strength. Add collagen to your diet but don’t expect it to help with muscle without more input.    If you’re eating your body weight in lbs in grams of protein daily, and lifting to muscle fatigue, following a protocol intended for women in midlife and beyond, then the addition of specific BCAA supplements (leucine, valine, and isoleucine) or specifically leucine – at about 2.5-3g per meal or 5g a day is recommended.    Creatine has been proven safe, and effective for enhancing the ability to gain lean muscle and preserve bone health in older adults with no negative side effects    It’s very possible to have belly fat even though you exercise, but these things should help solve that.   Resources:  Join the Café membership right now!! https://www.flippingfifty.com/cafe 3-Ingredient Protein Ice Cream | Healthy Treats: https://www.flippingfifty.com/protein-ice-cream/ 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.  I’ll link to my favorite summer ICE Cream recipes in this episode too! You want them!    Other Episodes You Might Like:  Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/protein-supplements-for-muscle-building/ How to Time Protein for Optimal Muscle & Recovery | Women Over 50: https://www.flippingfifty.com/protein-for-optimal-muscle-455/ Your Protein Needs, Your Optimal Body Composition: https://www.flippingfifty.com/your-protein/    

What are the HRT Effects on Exercise Results?  Do HRT effects on exercise results give you an advantage (or hold you back)?  I’ve addressed this in podcasts and interviews before but it was asked again. So let’s discuss it. In Cliff notes, yes it makes a difference. And yet there are things to consider about why and how it makes a difference. What it does, doesn’t do, and how no matter what your choice, is possible for you.    Research Reports HRT Effects on Exercise Hormone Replacement Therapy (HRT) has significant beneficial effects on skeletal muscle mass, strength, and protection from damage in older women. HRT seems to improve muscle power, regulation of muscle contraction, and muscle composition. HRT is linked to the reversal of both menopause-related obesity and loss of lean mass, without overall change in body weight.    (HRT also referred to throughout as HT)   The increase in lean body mass (LBM) during HT is likely explained by muscle anabolism, which in turn, prevents disease in the elderly. More benefits of HT are seen in younger postmenopausal females and those who initiate HRT proximal to menopause.    The positive association of bone mass and density with estrogen in older women has been well-established in the scientific literature.  Bone mineral loss accelerates following menopause in women and this accelerated bone loss is prevented by HRT.  Exercise and HRT may also independently and additively help maintain bone mineral density in aging females. Flipping 50 Membership Cafe: https://www.flippingfifty.com/cafe   What is Exercise for Menopause Optimization?  It can’t just be any exercise whether you’re on HRT or not. An ineffective exercise program designed for men, mice, young women, or “everyone” has a small chance of working for a midlife woman.    Note: for exercise to have the most benefit on body composition and bone density it must have an adequate volume of intensity level.    Volume comes from heavy weight and fewer repetitions rather than increased frequency. Namely, because one of the risk factors of muscle breakdown, or catabolism, is elevated cortisol levels.    While endurance exercise is known to contribute to a rise in cortisol with a negative influence on muscle as adults age and particularly women in menopause, so too can too frequent high-intensity exercise based on individual recovery rate.    In 2015 I wrote about the uniqueness of recovery period needs for individuals. Yes, though elite athletes will recover faster than beginners and a 20-year-old will recover faster than a 60-year-old in general is safe to say, across all like individuals recovery can be very different. In You Still Got It, Girl! – I referred to a study of individuals taken through a significant overreaching period of training. The recovery differences were anywhere from a few days to 180 days. That was like individuals.  So, this too is a factor.    Will you recover better if you have support through hormone replacement? Likely yes, as you’ve got estrogen progesterone to help offset stress. And if the insulin and cortisol are in better balance there’s less inflammation and more anabolism.    Anecdotal HRT Effects on EXERCISE Evidence In 40 years of training thousands of participants, clients and supervising thousands more of staff with nearly two dozen trainers, there is a notable difference since hormone replacement therapy became more mainstream and common. Women on HT are less restricted, one by the lack of sleep and fatigue that often is true for women in menopause transition.    Women on HT tend to have an easier time with hot flashes and night sweats (diet however is also a factor and high-intensity exercise though not low plays a big role in improving these vasomotor issues).  Muscle development - which then is instrumental in reducing insulin resistance and supporting weight management - is better. Bone density changes are easier though this I have less evidence of as private clients are the only reference. So we’re down to hundreds not thousands of private clients who I work with in a capacity where we’d share DEXA scans annually over time.    There is this to note, however. On HRT women may not be as diligent as those who opt not to do so for personal, financial, or genetic reasons. We tend to let the pill, cream, and shot do a little more of the work. Those women who don’t and yet modify their diet, exercise, and lifestyle habits for optimal menopause support CAN and DO make significant more improvements in their musculoskeletal health. The best of both worlds would be ideal.   If you’re not started… it’s time to get going! (link to https://www.flippingfifty.com/cafe on strength training regardless of your choice on HRT.    References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/#:~:text=The%20current%20weight%20of%20evidence,women%20%5B16%2C%2024%5D.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9235827/   Other Episodes…. Muscle is an endocrine organ – Muscle is HRT for Women 40+: https://www.flippingfifty.com/hrt-for-women/ Your Risk of Breast Cancer and Your Hormones: https://www.flippingfifty.com/breast-cancer/ Resources:  Flipping 50 Membership Cafe: https://www.flippingfifty.com/cafe Sunlighten Saunas: https://www.flippingfifty.com/sauna    

Can you reverse Hashimoto's thyroiditis? Or you may be asking, what exactly is that?    What if your thyroid issues weren’t just thyroid issues but an autoimmune disease and you didn’t know it? Could the fatigue and hair loss you’ve experienced be fixed with changes in lifestyle?    Often unfortunately, it’s still not all that clear that your food, nutrition, toxic exposure, or ability to detox have a significant impact on your thyroid. My guest today shares her own story and we deep dive into tips for reducing heavy metal consumption and testing to ask for and why.    My Guest: Dr. Jen Pfleghaar is a double board-certified physician in Integrative Medicine and Emergency Medicine. attended medical school at Lake Erie College of Osteopathic Medicine. She then went on to residency at St Vincent’s Mercy Medical Center for Emergency Medicine. Dr. Jen spent one year flying with Life Flight as a flight physician. She now works at local emergency rooms in the community and her office in Perrysburg, OH practicing Integrative Medicine. She is a graduate of The University of Arizona: Andrew Weil Center for Integrative Medicine's two-year fellowship program. Dr. Jen loves speaking and lecturing to physicians at conferences including the AOA (American Osteopathic Association). She hosts the podcast The Integrative Health Podcast with Dr. Jen. Her own health history of Hashimoto’s (which is now in remission) sparked her interest in Integrative Medicine. She is very passionate about helping patients with chronic diseases and teaching them now to let the body heal itself. She is a published author of the book- Eat. Sleep. Move. Breathe A Beginner's Guide to a Healthy Lifestyle. She is a board member of IDA- Invisible Disabilities Association. Her hobbies include spending time with her husband and four children, being in nature, paddle boarding on the Maumee River, and reading all things.    Questions We Answer in This Episode:  Why did you become an Integrative Physician and  What is your personal history with Hashimoto's? Why are we seeing more autoimmune diseases, especially thyroid autoimmune problems? What about mothers- why are they susceptible to thyroid disease? What can listeners do to start healing the thyroid?   Connect to Learn More About Dr. Jen’s Summit:  flippingfifty.com/Healthythyroid     On Social:  Website: https://www.healthologybydrjen.com Instagram: https://www.instagram.com/integrativedrmom/ Youtube: https://www.youtube.com/channel/UCzezGvF02SNufzc7YJBpj5g Other Episodes You Might Like:  My Thyroid and Adrenals: Navigating Midlife Hormones: https://www.flippingfifty.com/my-thyroid/ A Conversation with the Thyroid Fixer | #517: https://www.flippingfifty.com/thyroid-fixer/ Resources:  Flippingfifty Protein:  https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Blood Sugar Monitoring: https://www.flippingfifty.com/myglucose Details: join for $149/year and $75 for 3 sensors for a month  

It’s not my first 28-Day CGM Experiment. [CGM, by the way, is Continuous Blood Glucose Monitor]. I’m not new to this. I use this with clients and suggest for our members they do this if they’re doing -what they think- are all the things and not getting results.   Another subgroup of clients I do this with are those clients that can’t seem to make changes even though they want to. No judgment! Change is one of the hardest things humans do! I’ve been focused on the psychology of exercise and sport since 1987. I’ve witnessed difficulty changing in myself.    Your Morning Routine Consider this, you get up in the morning. What side of the bed are you sleeping on? What do you do first thing in the morning? Head to the bathroom? Take medicine? Drink water? Meditate? Or do you turn on that coffee maker? Do you sit in the same chair looking at the same view?    All those things- whatever is on your list of morning routine items - whether conscious or unconscious get so engrained they are really hard to change.    When you travel… there are those of us that have to haul things with us… like food and treats or coffee. I once drug my son to 3 or 4 different grocery stores looking for (sadly, some chemical-laden) instant coffee while on a golf tournament trip when he was in highschool. I’d run out, and I didn’t have any for the morning. I didn’t want to go without my routine that badly!    Now, in these days, sometimes its a health choice. Knowing that you want to eat and drink foods that won’t be available to you at a hotel and you want to take charge of yourself… I’m all for it. As long as you know what and why you’re doing what you’re doing and it’s really healthy.. Not a habit. Different.    This is Where a CGM Experiment Gives You Insight that Can Support Change   Now, let’s lay this foundation for what I’m about to tell you down. I’ve been doing this for 39 years, coaching others, and for about 42, making health-conscious choices based on the best information I have every step of the way. So.. I’m not new to this. AND… change or even deep awareness of what’s really happening can still be hard!!    I’ve been using CGMs for a couple years. I’ve worn one for a month at a time 5-6 times now. This is the second time this year. If you saw the What, When & Why to Exercise for Women 40+ online event (recordings still available, btw) then you saw not only was I, several of my expert guests were wearing them. Completely unplanned and definitely not staged, we invest in our own health with tools too. That should tell you a lot!    Obesity, visceral belly fat, these are expensive risks. This isn’t just a vanity thing. This is breeding grounds for disease. As soon as a woman’s waist is 35” or more, her risk for heart disease increases significantly. It’s important to mention that for you smaller petite women that number is derived from an average so if you’re storing weight in the belly and are more apple shape than pear it’s not something to ignore, that number may not fit you.  Here’s what I’m sharing in this episode! How stubborn and in denial I was! What I tested (this is true confessions!) How it went What I considered and flushed too quickly How it’s going now. What you can do if you also want to try it What you can do if you don’t want to invest just yet    Link to Learn More: https://www.flippingfifty.com/myglucose $149 for the membership $75 for a month(28 days) of sensors whenever you want them Sharing is on, so if you want to share with me you can get feedback from me if you’re in our membership, or doing a short coaching or have done VIP coaching.   For future VIP coaching clients, (US) I’m including a CGM membership and 2 months of monitoring with you.  For our recent prior VIP coaching clients, I will INCLUDE two months of monitoring with you once you’ve joined and have your sensors. Then we look at whether more is warranted. Because it is a game-changer!!    Resources:  Theia Glucose Monitor: https://www.flippingfifty.com/myglucose VIP coaching with me: https://www.flippingfifty.com/VIP-coaching Ultimate Assessment with me: https://www.flippingfifty.com/90-minute   Other Episodes You May Like: Are You Insulin Resistant in Menopause or Beyond?: https://www.flippingfifty.com/insulin-resistant-in-menopause/ How a Continuous Glucose Monitor Could Help Menopause Weight Loss #514: https://www.flippingfifty.com/glucose-monitor/  Other Resources Mentioned: Foursigmatic Coffee: https://www.flippingfifty.com/foursigmatic   

The birthdays after 40. Remember when birthdays were all slumber parties and phone-shaped cake? What are your thoughts on birthdays now? While we couldn’t wait to be older once, I’m curious how some of the birthdays now feel. First, there were 10 - double digits, then 13 of course finally making it to teenagehood. Then 16 for the license, a new decade at 20, and oh so adult.    Welcome to a little peek behind the curtain at Flipping 50. And.. I’ll ask what “turning 60” felt like- approaching it, thinking about it, what you would have thought at 20 or 30 about “60” and what you think now.  My Guest: Karen, a retired educator and Flipping 50® Community Coach, is a passionate advocate for healthy living and active aging. Throughout her career as an educator, Karen witnessed firsthand the impact of healthy habits on overall well-being and longevity. After retiring, she dedicated herself to furthering her knowledge in the field of fitness and wellness. As a Flipping 50 Community Coach, Karen leverages her expertise to provide valuable guidance, support, and practical strategies to women flipping 50 hot, not bothered who are looking to optimize their health, fitness, and overall quality of life.    Questions We Answer in This Episode:  What were your thoughts in the days and weeks leading up to your 60th birthday? What did you think about turning 60 in your 20’s, and 30’s? What do you think now about 90… 30 years from now… as compared to being 30 and the way you might have thought about being 60? What have been the biggest aha’s in your life so far? When we get closer to a finish line or end of a 4th quarter, we usually push the accelerator, we want to get things in we haven’t, make things happen that didn’t…. Is there any of that for you - what would it be?   How do YOU feel about birthdays after 40, listener?    OK, so that’s a part of our team. How would you like to hear who else is behind the curtain at Flipping 50 and why it matters to them to work here? I’d love to hear from you if that would be fun. Or would you like to hear from a Flipping 50 Menopause Fitness Specialist? One of our health or fitness coaches? Share your response with me on Instagram or in the Insiders group on Facebook.    Other Episodes You Might Like:  Think You’re Too Old? Ageism Dismantled with Ashton Applewhite: https://www.flippingfifty.com/ageism-dismantled/ Age Your Way | Women Over 60 Become Calendar Girls: https://www.flippingfifty.com/calendar-girls/ Resource:  Flipping 50 Membership: https://www.flippingfifty.com/cafe Sunlighten Saunas: https://www.flippingfifty.com/sauna

I hope you don’t know this from experience but there are common injuries after 40 that we can help you fix. The right trainer and program helps you avoid them, the wrong trainer may lead you to them.   To clarify, exercise doesn’t always cause injury but it can make you very aware that you began a program with existing imbalances, and your “balanced program” rushed you to greater imbalances instead of getting you the results you wanted.   In this episode with a favorite guest we share some insights, definitely not intended to scare you but to empower you and give you what I think will be an “aha moment” about what you really want. Join us as we discuss common injuries after 40.   My Guest: A pain-free life. It’s what we all strive for. But let me tell you a proven fact. At some point in your life, there is a 98% chance you will be forced to confront some form of intruding bodily tension – in your back … knees … shoulders … hips … ankles … or someplace else. Meaning for every 100 people, only 2 ever live a pain-free and fully functional life.   Why is this important? Well, it’s no secret that if you want to age gracefully, you need to keep physically active. But how the heck are you supposed to do so when it’s SO likely you’ll eventually experience some form of bodily discomfort? Sure, you can carry these tensions into exercise, but this only reinforces the root cause of pain. And this is exactly why 87% of all exercisers get injured while exercising. This is why we’ve brought you The Fitness Doctor: Robbie Stahl. He is one of the most remarkable men in the fitness industry. He is renowned for developing one of the fittest 80-year-olds in the world, Joel Weldon. Seriously, Joel water skied for 39 miles on his 80th birthday without a break! How? Well, through Robbie’s 20 years of extensive research and experimentation, he has mastered the science of healing and bulletproofing your body through the power of exercise. Not only has he applied the healing power of exercise to Joel, but he also boasts a 100% in-person success rate for fixing shoulder function in his clients who were told surgery was the only answer. A breakthrough is happening in the world of fitness ... it’s now possible to fix the inner workings of your body while getting into the best shape of your life. And now, Robbie is going to tell you how.   Questions We Answer in This Episode:  What are the most common injuries after 40 - in both men and women? What intensity level do you like to have clients use to begin?  You’ve got 5+ examples of how you can determine where you're going to get injured before it ever happens, what are they?  What do you mean about defining your comfort level for exercise?  What steps do most people skip that increase their risk of injury? Connect for the Full Body Fix:  Website: https://www.flippingfifty.com/fullbodyfix   Robbie On Social:  Facebook: https://www.facebook.com/groups/fullbodyfixchallenge Facebook: https://www.facebook.com/tfitnessdoctor Other Episodes You Might Like:  How to Avoid Common Exercise Injuries Midlife:  https://www.flippingfifty.com/common-exercise-injuries/ Strength Training Enough for Bones, Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/ Resource:  Flippingfifty Protein:  https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/  

Metabolism-boosting workouts are key to losing weight after 40! Just “lifting weights” may miss the mark! Without a plan and the right sequence, protocol.   In this episode, I’m going to give you a crash course on how we program at Flipping 50. You will have a very short course in personal training! And we should all know a few basics about what’s enough stimulus? What’s too much? What’s the rest time between? And when you have very little time what should you choose to do vs ditch?    I like to think of it like a bullseye in a target. Every program I design for our Flipping 50 Membership is based on what’s worked for menopausal women in scientific studies. The workouts utilize the highest priority source of exercise volume.    It’s not just “more” exercises. It’s about enough volume for major muscle groups. For instance, 3 exercises 3 or 4 or 5 times is far more valuable than 8 muscle groups done 2 times.    And when you have days that are short... We can’t be all or nothing.  Check out this Youtube video: 20-Minute Total Body Strength Workout | Women Over 50   Let’s define a few terms:  Protocol: how you put the pieces together…. In supersets, trisets, circuits… for instance Supersets Trisets Circuits   Metabolism Boosting Workouts: How I Structure The 5 Components of a workout Warm-up:  Start with some aerobic movement: walking, dancing, stationary bike, whatever you have available  Then follow with dynamic moves. A rear lunge with arms overhead or with rotation, for example. A move I call “spyders” from a plank where you step a foot up and reach for the ceiling with one arm then the other and return to plank and repeat on another side.   If this is all losing you… I’ll link to a recent video I did just like this on YouTube.  Goblet Squat Bent Over Row Side Lunges – alternating sides   Chest Press Bent Arm Pullover Rear Lunges- same leg    Cool down with 3 “Compound stretches” Stretch more if you have time  You’ll wonder, is this worth it? Absolutely! Less is more. Reaching complete fatigue is the key! Don’t get there part way on lots of exercises. Get there all the way with fewer that target major muscle groups instead.     What About Split Routines: One Muscle Group a Day for Metabolism? I know you may be asking this. Two things to consider. Time. Recovery.. Not just of muscles but of your adrenals. And your time. If you are strapped for time, total body is best, oddly enough. But you can move workouts adjust, shorten and lengthen without risk of losing that metabolism benefit.  Rest is a factor.  When repetition range is lower the Weight goes up… rest required increases (so time does not decrease) Reps go up… speed often goes up (but shouldn’t!!)  So, a 45-minute workout total body 2x a week becomes at least a 45-minute workout split routine 4 times a week, and often 5 or 6 depending on the program.  Leg day is the only one you’re really able to hit metabolism hard with a split. Yet, you can insert chest and back with a single super set of 3-5 sets with low to moderate reps and still do 3-4 lower body exercises that stimulate more muscle in the total body.  Done for you? The Flipping 50 Membership is open twice annually and if you hurry you might catch it! If not we have a notifications list and other options for starting.    No woman over 50 wants to allow muscle loss (metabolism loss) to happen and it is if you’re not strength training with a plan!    Other Episodes You Might Like:  20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/   TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources:  Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Flippingfifty Protein:  https://www.flippingfifty.com/protein

Are your habits accelerating aging? It’s well known that oxidation accelerates aging, and yet the question could be if we know what accelerates aging don’t we also then know how to reverse aging?  I have a controversial guest on the show today. You know if you’re here and have been for a minute that I’m an advocate for all exercise and agree with much of what we share today. However, I would and do express that strength training is the pivotal piece in order to enable the aerobic, the balance, and the mobility exercise you want for longevity purposes.  And.. I also believe and witness that higher levels of protein for midlife women, and micronutrient insufficiencies- in large part as a results of gut issues occurring at midlife do exist and measuring micronutrients is a wise investment if you’re not feeling well. By that I don’t mean not sick, but really well, 100% you.    How to Reverse Aging That said. Much of my guest’s information on longevity and why certain measures of strength for longevity still exist while they may be a little outdated is important. We can’t share an isolated silo view of aging. I do think that one point to consider. The current evidence of longevity doesn’t tell us necessarily the outcome of hormone-free, antibiotic-free grass-fed or wild sources of protein. Previous measures of high amounts of protein haven’t screened well the quality of that protein.  This is just food for thought.. In this episode where you will be presented with ideas that may be congruent and may be counter to your own. Above all, measure now, keep measuring and evaluating your own habits.  My Guest:  Dr. Carl P. Giordano is the Co-Founder and Chief Science Officer of Rebesana. He is double-board certified in orthopedics and spine surgery and completed his residency and fellowship at the Hospital for Joint Diseases/NYU Langone Medical Center.  He has served as the medical director at Stryker Howmedica Tissue Bank and Health South Physical Therapy and on several American Board of Spine Surgery committees. His scientific background has led to numerous peer review publications and book chapters. His scientific travels have taken him from the NIH to Rockefeller University.  He holds multiple patents and continues with research and development. Dr. Giordano recently co-founded Rebesana out of a devotion to providing the public with a supplement designed by the latest scientific research that promotes longevity and better quality of life. Questions We Answer in This Episode:  What causes aging? The current state of longevity research and how we’re unlocking the key to slow and even reverse aging? The state of the supplement industry, snake oil, underdosing, lack of transparency, and massive quality concerns? What can we do now to live a longer, healthier life? On a daily basis? How to reverse aging?    Connect with Carl:  Website:  https://rebesana.com/ Carl on Social: Instagram: https://www.instagram.com/rebesana/ LinkedIn: https://www.linkedin.com/in/carl-giordano-9ba61549/?trk=pub-pbmap   Other Episodes You Might Like:  Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up:https://www.flippingfifty.com/aging-too-fast/ What IS Urolithin A and How Does It Help Healthy Aging?: https://www.flippingfifty.com/healthy-aging-2/  Resource:  Flippingfifty Protein:  https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ Advanced Specialist: https://www.flippingfifty.com/specialist   

Money is power. You may be asking, do I have the right podcast? Isn’t this health and fitness and all things menopause fitness & hormones? Yes, yes it is. And if I give you the blueprint for longevity and a healthspan to match, money is going to come up.    Did you plan on living as long as you could wanting to have as many adventures as possible, or helping your family as much as you do?  Are you ready for that or feeling constricted about finances and what happens when you’re not earning anything?    This  episode brings in the reality that is in synchronicity with Flipping 50’s message:    Women are the most powerful health influencers in the world.                             - Debra Atkinson We have more power if we have more money. - Nancy Rizzuto   My Guest: Nancy Rizzuto is a Founding Partner and Principal of CAP STRAT, and Founder of the CAP STRAT Women's Forum.   Her primary focus is to cultivate awareness and business opportunities for the firm’s institutional investment advisory, private wealth advisory, and asset management services and to co-lead the CAP STRAT’s Women's Forum. The Forum’s mission is to support the personal, professional, and financial success and fulfillment of women.   Nancy fiercely believes that money is power and that women need more of both. Her passion is to financially empower others, especially women, to attain the freedom to live the life of their dreams and create a meaningful legacy. Her purpose is to serve. She is a speaker, mentor, and an active philanthropic leader in her community. Flippingfifty Protein:  https://www.flippingfifty.com/protein Questions We Answer in This Episode:  Why are you doing what you do? What are you most proud of? What advice do you have for women looking towards their "next chapter?' What are some of the ways women can own their power around their finances? You just celebrated your 60th birthday. What's most important about this milestone? More on Nancy and CAP STRAT:  Host two financial programs for women that educate, inspire, and empower women to take action and make more intentional decisions around their finances and future. Financial Strategies to Support Your Brilliant Life. Target audience: Women exploring what is next. It is ideal for those who will be shifting in the next 5-10 years from a traditional full-time career to their post-professional lives. But, not retirement. Money, Power, and Purpose: Aligning your Finances with Your Future.  They serve Women of all ages and levels of financial wealth. Essential steps for all women to be in control of their money and to fuel their life's purpose, drivers of financial behavior, and actions to take today to optimize one's financial resources.   Connect with Nancy:  https://capstratwomensforum.com/ https://www.capstratig.com/ Nancy on Social: Facebook: https://www.facebook.com/nancy.rizzuto.3 Linkedin: https://www.linkedin.com/in/nancyrizzuto/   Other Episodes You Might Like:  Financial Stress or Freedom: Steps to Financial Fit: https://www.flippingfifty.com/financial-stress-or-freedom-steps-to-financial-fit/ Do You Live As If Health Is Your Wealth?:  https://www.flippingfifty.com/wellthy/ Resource:  Flippingfifty Protein:  https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/