The Flipping 50 Show

If you’ve become insulin resistant in menopause, or suspect you are and want to know more about how to confirm it and resolve it, this is an episode you don’t want to miss. You’ll learn about testing, about habits that will help reduce your risk of insulin resistance and so much more. Understanding and addressing insulin resistance during menopause is essential for maintaining overall health and well-being. By adopting a holistic approach that includes lifestyle modifications, women can effectively manage insulin resistance, reduce the risk of chronic conditions, and improve their quality of life during this transformative stage. People who are weight loss resistant are often Insulin Resistant. People who are Insulin Resistant are almost 100% of the time Weight Loss Resistant. - Dr. Morgan Nolte    My Guest: Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy.  Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, LLC — an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.   Questions We Answer in This Episode:  What is insulin resistance and its health benefits or consequences? Why is maintaining healthy muscle mass a key to preventing and lowering insulin resistance? How can insulin resistance impact muscle health? Why does going through menopause increase insulin resistance and risk for disease? How can we reverse insulin resistance? Connect with Morgan:  Website: https://www.zivli.com/  Morgan on Social: Instagram: https://www.instagram.com/zivli/ Youtube: https://www.youtube.com/channel/UCByB8-b3CnXYuuWWyJ_vgzA Podcast: Reshape Your Health with Dr. Morgan Nolte: https://podcasts.apple.com/us/podcast/reshape-your-health-with-dr-morgan-nolte/id1494789211   Other Episodes You Might Like: Insulin: Insulin Resistance in Midlife Belly Fat Weight Gain: https://www.flippingfifty.com/midlife-belly-fat-weight-gain/ More Endurance Exercise, Less Muscle and More Fat with Age | Recipe for Disaster: https://www.flippingfifty.com/more-fat-with-age/ Keeping and Gaining Muscle Over 50: Made Easy & Less Painful:  https://www.flippingfifty.com/gaining-muscle-over-50/ Resource:  STRONGER: https://www.flippingfifty.com/getstronger Flippingfifty Protein:  https://www.flippingfifty.com/protein Sunlighten Saunas: https://www.flippingfifty.com/sauna https://www.Yourlabwork.com/flipping-50 Code: Flipping50 for $25 off your first test  

Living well, not living longer ought to be the goal. Everywhere I turn though this is the longevity economy. What can I do to live longer?  What can I take? What’s my real age? Interest in Flipping 50’s genetic test for chronological vs biological age and what to do about it is peaking. We want to know, are we slowing the biological process of aging, or accelerating it?    In this episode some research about where we are in regard to activities related to living longer well.    The State of Women in Menopause Actively Seeking Living Longer  Among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week.   Right at the time – 60 when loss of muscle accelerates from the average 3-8% loss a decade to greater than that 1-2%.   Not only is life making it easier to lose muscle, but women are also barely exercising enough to offset it.    The answer is starting sooner.   Imagine your cell phone. Where is it? Chances are it’s within arm’s length or I just made you nervous by asking.  You’re not going to put that down when you turn 60, or 70, or 80. There’s no age when that will be something you don’t do. Why? Because you’ve become attached to it and it’s a habit.    Strength Training is the Panacea of Reversing (Biological Aging) And so too can strength training. You aren’t going to stop doing it if you’ve begun it. If you wait until 60 or 70, starting then is better than not starting, but will be harder than beginning at 45 or 50, or 55 when you’ve already got more muscle, more energy, and potentially more urgency (due to weight gain or belly fat that occurs in menopause). If you live with it for too long, chances are you will be adopting a mentality you settle for it. I’ve heard women say, maybe they have to accept it. Not really my people.    I think you accept it only if you aren’t willing to make the healthy habits to change it. Now, that is a choice. I can get behind that. You’re saying, it’s more important to me to drink wine every evening than to have what I say I want in regard to body weight or fat.    Perception of lack of time/too busy is the #1 reason for dropout  (44%)   But once you start, if you’re older… you’ll stick with it. For every decade of life, we’re 10x more likely to stick with it.    If you haven’t had a lifetime of physical activity or an active lifestyle, help yourself with a coach, a program, and accountability. Because you are less likely to stick with it than someone who has that relationship with being active.    One crucial component is the skill level and leadership of the program: the competency of your leader. That’s like comparing an influencer who sells makeup, talks about home décor who also shows you her workout vs a fitness professional who can discuss the science of movement and biomechanics so you don’t get hurt. Immediately, it may not matter. But long term, if you’re not confident what you’re doing helps or don’t know why, most of us are not willing to keep investing time and energy.    What’s True for You?  Evaluate your current routine and where it came from. Do you know every move, every set, and sequence of moves is designed for taking you from where you are to where you want to go?  Rate it on a 0-4 scale, 0 being “not at all.” This could be a big factor in your willingness to stick to it long-term.    There are “challenges” all over. Like, P90x, or 75 hard. And yet there’s nothing behind the science of who should, who is throwing themselves under the bus by doing them, and who is the ideal candidate. All exercise is not appropriate for all bodies. At 60 minutes .. cortisol begins to rise and does not have a corresponding reduction for women in midlife (and potentially men in andropause). This is muscle-wasting and adrenal stress both.    We’re talking far beyond, “Everyone can walk.” We also want to address the sheer volume of exercise at levels that may not allow recovery. That may not complement a woman’s hormonal levels. That may actually waste muscle mass and accelerate aging by oxidation.    These kinds of statements, found on sites like the National Institute on Aging and the National Institutes of Health, send us back in time and make it hard to change:   Some people have a hard time gaining muscle no matter how much they lift, while others have a hard time losing weight even when focusing on aerobic activity. This variability from person to person is another area of current research both at NIA and the institutions it supports. — Eric Shiroma, Sc.D., staff scientist, NIA   This is wrong!   The implication here is that strength is what it takes to gain muscle. Agreed. We know this to be proven. But it’s also implying losing weight comes from aerobic activity. For midlife women, or others suffering from high cortisol, low estrogen, and low testosterone and growth hormone, this just backfires. But this is publicly accessible from a respected source (Nia.nih.gov)   Only later in the same article do you read, yet not highlighted and quoted:  “Incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.”   Exactly What We Need to Live Longer AND WELL Four physical attributes related to living longer well:  cardiorespiratory fitness  muscle strength and power flexibility dynamic balance Strength Training makes all other forms of exercise possible.    So, given there is strength, cardio, and mobility…  the greatest of these is Strength training.    In 25 studies involving people 60 and older, with an average age of 70: Exercisers should have two sessions of machine-weight training per week, with a training intensity of 70 to 79 percent of their “one-rep max” — the maximum load that they could fully lift if they were only doing it once. Each session includes two to three sets of each exercise and seven to nine repetitions per set.   We’re not getting older and needing to slow down or take it easy. To live longer as well as possible, you want to stay active, lift more and focus on all components mentioned here.   Ready to start with the greatest of these.. and a coach to help?https://www.flippingfifty.com/getstronger References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308058/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308058/ Borde R, Hortobágyi T, Granacher U. Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1693-720. doi: 10.1007/s40279-015-0385-9. PMID: 26420238; PMCID: PMC4656698.   Other episodes:  How to Redefine Aging | Mindset Shifts with Natalie Jill: https://www.flippingfifty.com/redefine-aging/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up: https://www.flippingfifty.com/aging-too-fast/ Resources:  Flippingfifty Protein:   https://www.flippingfifty.com/protein  Flippingfifty Stronger:  https://www.flippingfifty.com/getstronger  On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv

Gaining more fat with age is not inevitable. But following the path of the 80s and striving to get an hour of cardio (or more in daily) just might make it so.    Prolonged aerobic exercise, especially at higher intensities, significantly elevates cortisol concentrations when compared to similar duration and intensities of resistance exercise.  Higher intensities: includes both “moderate” and more vigorous activity  Age, gender, physical fitness level, exercise intensity, training status, and modality are all variables that influence the production of cortisol.  Elevated cortisol concentrations are highly indicative of muscle catabolism, increasing the loss of lean muscle tissue. This is a significant health concern for the growing elderly population.  The rate of cortisol production changes as an individual ages and has been observed to have differing responses to exercise intensities in males and females. Cortisol production is correlated with exercise intensity and duration but does not increase the same across all exercise intensities.  Higher exercise intensities and duration appear to be the main contributing factors that influence the production of cortisol, increasing the potential for muscle catabolism and muscle loss.    A pivotal piece of how well menopause goes for you is cortisol.  It’s like a fork in the road that you don’t see when you’re there. You may drive by it and be going down the road when you realize something isn’t working. It could be quick or it could take some detective work to discover whether it’s gut health, endurance training, skimping on nutrition or something else that is the culprit.    In 10 years, this may not be true for women as we identify this truth now. Then again, there are women who’ve been told for decades to lift weights, who’ve chosen not to, said, “no this is boring” and skipped it. The reality of an osteoporosis diagnosis, or a fracture that resulted in the x-ray, dexa and diagnosis, is the first wakeup call to the reality that you can’t “prefer and walk or Zumba” your way out of bone loss is what it takes to make them realize they can’t ignore health factors that apply to specific outcomes. A percent will realize strength training is paramount and others will avoid until there’s a health event. Why More Fat with Age is Easy and Common During Menopause In perimenopause, fluctuating high and low estrogen levels are a stressor for the body, which affects cortisol levels.  Progesterone and estrogen work in a balance. Known for calming and restfulness, it balances out cortisol’s effects. Progesterone levels also decrease and are thought sometimes to be blunted by cortisol. That causes what is known as estrogen dominance, instead of this nice balance between them. (LINK to Magdalena Wselaki podcasts or book). Progesterone is good witch/bad witch in that it can contribute to higher glucose levels causing insulin resistance too.    Cortisol is actually your friend if you let her be. It helps regulate energy, glucose levels, sleep-wake cycle, and blood pressure. When you get too much stress, however, (from all sources: allostatic load), your body’s adrenal glands shut down non-essential activities to help you handle the threat – or perceived threat.    You can guess if this happens, sleep cycles get messed up, glucose isn’t regulated as it should be, and gut issues might occur too.   Cortisol levels tend to rise with age. But also, low estrogen increases cortisol. The symptoms of menopause and symptoms of cortisol imbalance are almost identical:  Weight gain Cravings for unhealthy foods Insomnia Low energy/fatigue Low libido Aches and pains Mood changes/depression Skin and hair issues    Increased cortisol is directly correlated with menopause.    Women have less cushion for stress and high cortisol when in menopause hormones fluctuate and trend downward.      If you’re exercising: prolonged high frequency strenuously  and definitely doing these things collectively   …your cortisol levels are likely rising. You may notice weight gain, belly fat (or back fat) you never experienced before. Body composition changes, like decreasing muscle tone, and more inflammation- sometimes showing up as water retention, also may show up.    That’s a deleterious effect on muscle due to the rise in cortisol.    How Midlife Women Can Avoid Gaining More Fat with Age: Monitor your cortisol levels.  Monitor your blood sugar levels. CGM:  https://www.flippingfifty.com/glucose    Support a better balance in both with: Less exercise, move movement Shorter more frequent exercise “snacks”  Smaller conscious meals  Eat with a specific order  Try Apple Cider Vinegar before meals  Keep in mind these things:  A High glucose level (blood sugar) or blood sugar swings high and low causing physiological stress. (cortisol) High cortisol levels cause physiological stress   Overtraining (it’s relative to your stress level not to your history of exercise) elevates both.     Above all, don’t try to lose weight. Focus on gaining lean muscle mass first. Then you can decrease body fat by being more active, lifting heavier weight,s and going faster in all current activity, while soaking up the pesky blood sugar that leads to weight gain.    Start lifting with us! https://www.flippingfifty.com/getstronger  References:  https://doi.org/10.53520/jen2021.103108 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2749064/   Other Episodes: How Does STRENGTH TRAINING Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/ It Takes MORE Than Hormones To Fix Your Hormones: https://www.flippingfifty.com/fix-your-hormones/  

If you wonder what you need during perimenopause or what a post-menopause workout looks like, this is for you. So, often women ask about themselves, as in, “What about women over 60?” or “What if I’m in my 70’s? Is it too late?”    From the start of perimenopause through post-menopause and beyond, the ideal workout is a moving target.    The potentially ironic truth is, women beyond menopause, significantly beyond need and can do more frequent intense workouts. They don’t become delicate because they reach 60. They reach a point where unless they’re actively doing the right things to hold onto it, they’re losing muscle at an accelerated rate.   After 30 we’re fighting the natural tendency to lose 3-8% of muscle each decade. At 60 that increases to 1-2% muscle loss a year. Starting at age 50 we lose 1-2% muscle strength per year.    That’s not mandatory, but it is what happens without adequate muscle stimulus and recovery. Have you been tracking? Did you know your lean muscle mass at 30? Few of us did. And what about how? Do you measure more than weight? Do you know if you lose weight if it’s muscle or fat?  Questions I Answer in This Episode:   How does perimenopause exercise compare to post-menopause exercise?  What is physiologically happening during peri and post-menopause? What are the physiological effects of various exercises? (modes and intensities)  How do you sew the two together to determine the optimal exercise during phases of menopause?  What are simple signs the type, timing and intensity of exercise is working for you? What about intermittent fasting during menopause? How does this fit into an exercise regime?  When your hormones are more volatile in perimenopause your workouts may need to be as responsive than planned. Twice weekly HIIT is a sweet spot for most.    A post-menopause workout routine can include a greater frequency of HIIT. The reason is more stimulus for muscle to offset aging.   This ALWAYS comes back to… how do you feel? What are the results of your habits?    Connect: https://www.flippingfifty.com   On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv Other Episodes You Might Like: How Does STRENGTH TRAINING Increase Your Metabolism?: https://www.flippingfifty.com/increase-your-metabolism/ 5 Benefits of Strength Training After 50: https://www.flippingfifty.com/5-benefits/   Resource:  STRONGER: https://www.flippingfifty.com/getstronger  Flippingfifty Protein: https://www.flippingfifty.com/protein-smoothies-powders-women-over-50/ 

You likely have either a strong opinion, a fear, or curiosity about HRT for women. Let me assure you that this episode isn’t referring to something you take as a pill, a cream, a trochee, a shot, a pellet, or a patch.    Said like that, this is much simpler! Like my friend, and community favorite, Magdalena Wzelaki of Hormones Balance has directed for years, you can cook and eat for hormone balance. As another podcast guest, Dr. Mindy Pelz, and friend Cynthia Thurlow share, you can eat within a certain window of time for hormone balance… you too can use strength training and other exercises to create hormone replacement solutions.    Let me say this… you could be using or abusing exercise and its effects on muscle. Stay tuned to this episode. My hope… it’s empowering. So that no matter what your choice or why on HRT for women, or yourself, you have an option right now.  Questions I Answer in this Episode  Why the simplest solution for HRT for women is overlooked (men too) How muscle functions “as if” it were an endocrine organ  What influence muscle has on insulin, cortisol, estrogen, progesterone and testosterone and thyroid  To a lesser extent in this episode, how those hormones also influence muscle  Muscle is HRT. The way to muscle is through strength training. Strength training is HRT. Strength training and exercise overall can be done in a way to support your hormone balance. Yet, it’s important to say, you can also experience what women often do starting HRT, and that is the frustration of testing, trying, and testing again to get the “cocktail” of replacement right. When your status changes, all the integrated parts change. Your stress, your sleep, your diet, your habits, your exercise… or the peri to post menopause transition… all alter the effectiveness of your hormones.    Still listening/reading? Good… let’s do this.    Once a woman doesn’t have the same level of estrogen and progesterone she did, building muscle makes a big difference in the way she ages. If you’ve been lifting weights, you’re already aging better than your non-lifting peers. Look around you, can you see it?    Weight lifting takes up where estrogen left off, if you: Lift to fatigue Recover between (including the rest and the protein and sleep)    By exchanging endurance exercise (chronic cardio) for strength you offset cortisol.  Cortisol has an uptick when estrogen falls. That means, women no longer have the muscle-stimulating effects of estrogen AND they have the deleterious effects of cortisol breaking down their muscles further. When you do chronic cardio, cortisol rises during exercise WITHOUT the subsequent fall that we associate with feeling better, reducing stress levels. So you’re potentially causing muscle wasting.  When you lift weights you don’t have this cortisol response. For a minute or less elevate cortisol. Then you put the weight down and recover. It’s a perfect use (and no abuse) of cortisol. The same is true for high-intensity interval training.    No Muscle More Fat Loss of muscle means a gain of fat. A midlife woman’s body is already easily producing more fat to produce more hormones.] By default, even if fat isn’t gained, the percentage of body fat goes up. But in minutes- or so it seems for many women – your metabolism slows (not because it must… but because she may have this first wake-up call that she hasn’t been eating enough protein, sleeping enough, or doing enough or the right kind of strength training. She will gain fat. Even if her false golden idol scale says she hasn’t gained weight, she has changed her body composition such that she doesn’t have metabolically active tissue anymore. She will gain weight, and it will be 100% fat.    Many women haven't thought about it like this. Have you?    HORMONES & Muscle | The Exercise Role Estrogen and progesterone levels play a big part in glucose regulation. A high percentage of women become less insulin sensitive or said otherwise- insulin resistant because they’re eating the same as they’ve always done, exercising the same as they’ve always exercised and it’s not going to work the same. More muscle acts like a bigger sponge for blood sugar. Then each time you move that muscle – in daily activities of life, in walking, and in intentional exercise,  creating muscle is HRT for Women 40+. It’s not giving extra estrogen and progesterone, but it’s helping take up where estrogen left off and where insulin would have to take over, with its negative effects. (Progesterone, BTW, responds well to certain foods, and making sure you’re not going too low on carbs too often is a big part of balancing this hormone).    How Can Exercise Negatively Affect Hormones? Women who revert to cardio, cardio, and cardio are also potentially elevating cortisol with endurance activity. More pronounced even if they’re already stressed, sleep deprived, or eating too little protein and carbs to fuel. This is at that moderate level they’ve been led to believe (even we as fitness professionals have been led to believe, is best).    With less cardio and more strength training + low-level exercise, + anaerobic work (getting breathless) -when appropriate, a woman stands a chance at improving her life.  Strength training and HIIT also have a positive (and not negative) effect on testosterone and growth hormone as well as cortisol.    Resistant Exercise as HRT for Women 40+ and Mood  Then there’s mood. A recent study in the Journal of Physiology (Jan 2023) found that high intensity has a far greater effect on the BDNF factor in the brain. Studies in the recent past (excluding the pandemic) showed high-intensity high-impact studies done on postmenopausal women to be not only effective in bone density benefits but also researchers discovered something. They said in the discussion that the participants liked HIIT. Compliance and adherence rates were high, and the exercise had notable favorable effects on mood and sense of accomplishment.    These are all related to serotonin, oxytocin, dopamine and of course endorphins. More muscle enables more motivation to do other activities that bring each of these as well.    Muscle truly is hormone replacement therapy without any negative effects. You don’t have to remember it every day, just twice weekly like an appointment. AND… you get all the positive side effects.    Motivation for Muscle-Enhancing Hormone Balancing Exercise?   Look, even now… at 59 I am not as motivated to exercise simply because I’m going to age well and function well and feel good at 85. What gets me off the couch or away from this d#*@ keyboard…. Is… feeling good today. Looking good… today. And you get that… as well as your future self.    Imagine if you had better body composition, better sleep, no belly fat, good gut health, your balance and mobility of a 30-year-old… because you’d started lifting weights (effectively) at 30. Well, your 85 or 95 yr-old self is going to ask you WTH  you were thinking if you don’t start now.    We can argue about body weight vs free weights or suspension tools.. You can ask me about Pilates, but nothing… nothing is going to compare to the benefits of lifting heavy free weights (even if you add a few machines). Start light, progress wisely, and you’ll find your sweet spot for the ability to progress without risk.   I can guarantee you, without maintaining and gaining muscle, you will age sicker, fatter, and weaker than if you’re lifting. We’ve seen it in science for decades. It’s too common knowledge to ignore in 2023 and beyond.    Connect with Flipping 50® https://www.flippingfifty.com/getstronger    On Social: Facebook: https://facebook.com/flipping50tv Instagram: https://instagram.com/flipping50tv   Other Episodes You Might Like: Exclusive Look Inside STRONGER Tone & Define| Menopause Fitness #502: https://www.flippingfifty.com/join-stronger/ Spike Protein and What It Means for Midlife Health Is Spike Protein Causing Your Weight Gain?: https://www.flippingfifty.com/midlife-health/ Resources:  STRONGER: https://www.flippingfifty.com/getstronger Flippingfifty Protein:  https://www.flippingfifty.com/protein

How’s your pelvic floor health? In good shape? Did you know you could be doing your kegels wrong? Did you know that overall being strong improves your pelvic floor health? Doing crunches for your core? Stop now.  A strong pelvic floor is not only an enabler… of better sex, and exercise for bone and muscle benefits, but it’s a part of independence as we age. Find your pelvic floor answers in this episode with the Kegel Queen.   My Guest: Alyce Adams, RN is the Kegel Queen. Since founding KegelQueen.com in 2009, she’s known as the most sought-after kegel exercise expert around the world, helping women who suffer with vaginal prolapse or urinary incontinence to avoid dangerous surgery and regain health and control of their body “down there.” She is famous for creating the Kegel Success in Minutes a Day Program, the only complete, no-devices, safe-at-home kegel exercise program created and tested by an RN. The Kegel Queen Program has reached over 3,584 women in 30 countries. Alyce has shared her kegel expertise as a guest blogger for the American College of Nurse-Midwives and a guest lecturer at Bastyr University in Seattle and the University of Rochester in New York. Most recently, she has consulted with the Stanford Biodesign Fellowship at Stanford University in California. Questions We Answer in This Episode:  How can exercise (for the rest of the body) put women at risk for pelvic floor problems?  How can exercise help? What about the emotional impact of pelvic floor problems? Why do you say so many women doing Kegels wrong? What is one thing every woman can do now to take better care of her pelvic floor?   Connect with Alyce:  https://www.flippingfifty.com/kegelqueen   Alyce on Social: Facebook: https://www.facebook.com/groups/hot.healthy.50   Other Episodes You Might Like:  How to Make (Sex and) Exercise More Effective: Pelvic Floor: https://www.flippingfifty.com/pelvic-floor-tips/ REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/   Resource:  Stronger: https://www.flippingfifty.com/stronger What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise 

Spike protein can be affecting your health and the health of those in your family. Whether you’ve had the vax, the virus, we’ve all been exposed. And the spike protein is a part of that.    My guest today is a returning guest so neck-deep in the science of supplements for naturally kicking our bodies out of toxic status and into good health. She’s seen her clients reduce or get off (with a doctor’s supervision) thyroid medications, as well as antidepressants.  She is a wealth of information and had a reason we can all identify with to gain that information.    My Guest: In addition to being the host of the Top 100 Health Podcast, Accelerated Health TV & Radio Show, Sara is the owner and founder of the award-winning supplement company; Accelerated Health Products. Her goal is to help her clients and listeners reach their optimal state of health through quality detox supplements, cutting-edge health technologies, and modalities. Her journey was on a different path until she hit rock bottom. After western medicine couldn't give her the health answers she was looking for, she discovered natural solutions that actually worked. As she was healing from Crohn’s disease, hormonal issues, PCOS, IBS, and heavy metal toxicity, she was hit with my 9-year-old son’s diagnosis of leukemia. It was at that moment she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting-edge protocols that combine Scalar frequency-based supplements, DNA-based Dietary protocols, Chinese medicine, healing devices, and much more so that they can detox, reset and rebuild their Body, Mind, and Spirit. She is a graduate of Stanford University with Degrees in Economics and Psychology, as well as a graduate of the Institute of Integrative Nutrition, and the Invincible Wellness System. Questions We Answer in This Episode:  Spike protein - what is it?  Why do women need to understand this? What foods impede the natural detox (and detox of excess toxins)? What supplements can help? How could breathlessness and lung capacity be affected?   Connect with Sara:  https://www.flippingfifty.com/accelerated   Sara on Social: Instagram: https://www.instagram.com/acceleratedhealthproducts/ Linkedin: https://www.linkedin.com/in/sara-banta Accelerated Health TV & Radio Show: https://acceleratedhealthradioshow.com/ Other Episodes You Might Like:  Easy Detox Anytime Including Before Your Holiday Splurge: https://www.flippingfifty.com/wild-detox/ You, Iodine and Thyroid Health: https://www.flippingfifty.com/iodine-and-thyroid/ Resource:  Stronger: Tone & Define: https://www.flippingfifty.com/get-stronger Annmarie Skin Care: https://www.flippingfifty.com/SummerSkin

My guests today are not new to the Flipping 50 show. They were such a hit - an inspiration and source of intrigue - they’re back. This time I’m going to ask some more specific questions about their training, their nutrition, their show preparation, and more, so tune in for this one.    This figure after 50 episodes will air as usual everywhere you listen to podcasts and you can also watch if you’d like to on YouTube as we release a version of this one in video at Youtube.com/flipping50tv. You can subscribe while you’re there so you don’t miss a new video.     All of my guests today are over 60.    Questions We Answer in this Episode: Women watching want to know how much time you spend in the gym, what's a typical workout schedule? when you're not gearing up for a competition  when you are approaching a show  Do you have concerns - as I do for any sport that has its competitors training or dieting at a level not sustainable for health? Can any of you comment on that? Does this give you any cause for concern? Or impact the frequency of competition? Let's talk about nutrition. There's a stereotype that bodybuilders dine on chicken, broccoli, and rice or eat 5 or 6 times a day... what's true? What's a typical day like when you are just going to work out - wake up to bedtime?  In the world of bodybuilders, everyone used to talk about steroids, what about hormones? Can you be on HRT and compete? Are you?  Have you gained or lost friends during this transition into bodybuilding as a lifestyle?  Now You Listener:  Where are you with this discussion, listener? Are you of the more interested in getting and keeping your figure after 50 or slightly intrigued by the idea of competing in figure? In other words… want to be one or just look like one?   Connect on Social: Julia Linn Missing today: Website: https://bodybeautylovelife.com/ Instagram: https://www.instagram.com/dolphinine YouTube: https://www.youtube.com/@julialinn Helen Fritsch Website: https://www.ageisirrelevant.com/ Instagram: https://www.instagram.com/helenfritsch_ifbbpro Facebook: https://www.facebook.com/ageisirrelevant Tamea Smith Instagram: https://www.instagram.com/honey_b_fit_ifbbpro Janean Priest Instagram: https://www.instagram.com/janean_priest_ifbbpro Renee Landers Instagram: https://www.instagram.com/reneefitat70/ Other Episodes You Might Like: BodyBuilding for Women Over 50 (and 60, or 70) or Life Building: https://www.flippingfifty.com/body-building-over-50/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/ Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/  

This episode on living kidney transplant is quite different from any we’ve hosted before and yet so very much a part of the richness of community, the value of friendships, and the realization that at this point a common sense of values connects us in a way we couldn’t have predicted.    How far will you go for your best friends? This episode will give you a reason to ask. How well would your body provide health for someone else if it was needed?  My Guests:  Carla is a 58-year-old, soon-to-be living kidney donor, and a passionate health enthusiast for over 30 years on a mission to help change the mindsets of women that their age is not their cage! She is a health coach but her everyday joy is found in coming alongside women and helping them to truly enjoy and thrive in this life. Tammy is a 58-year-old soon-to-be living kidney recipient and the elementary school teacher that every student wishes for. You would never know that Tammy has suffered from chronic kidney disease for years. She focuses on living life to the fullest daily and doesn't label herself as sick. She's the kind of person you want in your life.    Carla & Tammy have known each other since they were 15 years old. They are part of a "Fab50s" friend group of lifelong friends that they describe as the type of community that every woman desires! This community has been Tammy & Carla's lifeline throughout this kidney donation process. Carla & Tammy's main goal is to create awareness for the need for living kidney donors, share how their faith has carried them through, emphasize the importance of exercise & nutrition in our lives, and why women in the community are so incredibly important in life. Carla & Tammy are using their voices to share this story in the hope that if this helps just one person in some way, then they've accomplished what they've set out to do.   Questions we answer in this episode:  First, tell your story Tammy, when were you diagnosed with kidney disease? When did you know it was life-threatening?  As a donor, what has the step-by-step process looked like for you once you said yes to applying for living kidney donation? What does recovery & life look like for a donor after surgery? Limitations, things you absolutely cannot do anymore, etc. As a kidney transplant recipient, what does life look like for you now and after surgery and what is the difference in a deceased kidney donor and a living donor? Tell me the story behind your friendship, your FAB50s group, & what it's like having a community of women to surround you during this time, and what are the ways you could share with women how to create and find community in their area? How has your faith played a role in this entire process? Carla, what would you like listeners to know about the importance of their exercise and nutrition lifestyle now and as they continue to age? Connect with Carla and Tammy: Instagram: https://www.instagram.com/adonorsstory https://www.instagram.com/yourageisnotyourcage https://www.instagram.com/Tamdturner Facebook: https://www.facebook.com/A Donors Story (private FB page) Tammy Lockard  https://www.facebookcom/Tammy Durfee Lockard Carla Allen Facebook:  https://www.facebook.com/Carla Allen   Other Episodes You Might Like:  BodyBuilding for Women Over 50 (and 60, or 70) or Life Building: https://www.flippingfifty.com/body-building-over-50/ Being Healthy Enough to Beat Breast Cancer: A Trainer’s Story: https://www.flippingfifty.com/?s=Be+Healthy+Enough Resources:  Advanced Specialist: https://www.flippingfifty.com/specialist National Kidney Foundation  Living Donor Coordinator: Jane Deleon, Baylor St Luke 832-3557061 janefrances.deleon@commonspirit.org

Everyone is talking about Zone 2 training. What is it? First, its important to understand that I show 5 training zones here. Other sources use 6 zones, still others 4, and others zone 7… so we’re already not talking about the same thing. “Zone 2” for fat burning is a bit of a myth Fact: Exercise at lower intensities burns a high percentage of fat. Exercise at high intensities burns a low percentage of fat. Though it’s possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it’s a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base. The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number. AND... it’s not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.” However, what is most important… is this: If you’re stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT. For most women… zone 2 is walking but not jogging. It’s often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you’re in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity. At true ZONE 2… staying low enough for short enough times, zone 2’s biggest benefit is NOT burning fat for fuel. It’s REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness. Women Already Burn More Fat Than Men at Any Given Exercise Intensity Ollie Chrzanowski-Smith from the University of Bath explains: "Our study found that females typically have a greater reliance upon fat as a fuel source during exercise than males. Understanding the mechanisms behind these sex differences in fuel use may help explain why being female seems to confer a metabolic advantage for insulin sensitivity, an important marker of metabolic health.”   What About Strength Training - Does it Support Fat Burning in Midlife? Traditionally we don’t think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So your heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn’t the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You’ve got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition. Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge References:  Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262 Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431   Resources:  Hot Not Bothered Challenge:  https://www.flippingfifty.com/hnb-challenge Advanced Specialist:  https://www.flippingfifty.com/specialist    Other Episodes You Might Like:  5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss https://www.flippingfifty.com/building-muscle-after-menopause/ Endurance Exercise During Menopause: Fat or Fat Burning? https://www.flippingfifty.com/endurance-exercise-during-menopause/