The Flipping 50 Show

There is no escaping stress but cortisol in menopause changes. With that, your stress response to nearly everything may change.  You don’t feel it at first but then there’s unexplained weight gain or belly fat. There’s less focus or concentration than you used to have. It shows up in different ways for each of us.    My Guest: Sara Banta is a Certified Dietary Supplement Professional and member of the National Association of Nutrition Professionals, helping people take their health into their own hands using cutting-edge natural supplements, DNA-driven nutrition, and real lifestyle solutions. She’s the founder of Accelerated Health Products, the award-winning Most Innovative Supplement Company FOUR years running, a pioneer in functional wellness and with a passion for uncovering root causes and optimizing the body’s innate healing systems. As host of the podcast Accelerated Health with Sara Banta—Top 10 Health Podcasts & Top 10 Supplement Podcasts—she brings science-backed insights and down-to-earth advice for natural answers. Sara’s work is grounded in one simple truth: the body is designed to heal—when you give it the right tools. Sara is on a mission to make vibrant health accessible to everyone.   Questions We Answer in This Episode: [00:04:14] What is the difference between acute and chronic stress? [00:11:32] What is causing chronic stress? [00:13:42] Why is this so critical to understand what impacts cortisol in menopause? [00:15:08] How does it affect muscle gain and fat loss? [00:21:59] How is the thyroid related to the adrenals? [00:26:16] How can you maintain and build lean muscle while under stress over 50? [00:27:31] What supplements help get your adrenals back on track? [00:38:06] What lifestyle habits either kill or improve cortisol?   Why Cortisol in Menopause Makes Stress Feel Different   Acute vs Chronic Cortisol Acute stress Short-term, natural response to immediate danger. Cortisol helps survival (fight-or-flight). Immune system goes up. Chronic stress Prolonged, ongoing; body never recovers. Chronic stress keeps cortisol elevated → negative health effects.   Causes of Chronic Stress in Midlife & Menopause Perimenopause & menopause: the stressors don’t change, but the response to them does. Common triggers: lack of sleep, poor diet, environmental toxins, over-exercise, emotional stress.   Cortisol’s Effect on Muscle Gain & Fat Loss Elevated cortisol breaks down muscle tissue. Interferes with protein synthesis, leading to muscle loss. Promotes fat storage, especially visceral (belly) fat. Lowers metabolism → makes weight management harder.   Lifestyle Solutions for Cortisol in Menopause Diet: whole foods, protein-rich, healthy fats, avoid processed sugar. Supplements: adaptogens (ashwagandha, rhodiola), magnesium, vitamin C or Sara Banta’s Cortisol Reset Detox Recovery: sleep, restorative exercise (yoga, walking, pilates), breathwork, meditation.   Connect with Sara: Website - Accelerated Health Products and Sara Banta Health Facebook - Accelerated Health Products  Instagram - @acceleratedhealthproducts  X - Sara Banta  YouTube - @AcceleratedHealthSaraBanta  TikTok - @ahpsupplements_    Other Episodes You Might Like: Previous Episode - The New Menopause Therapy: Confessions of a Femme Fatale Next Episode - Aging with Power, (Without an Outage) with Vonda Wright More Like This: To Detox and If So How to Detox: Midlife Woman to Midlife Woman Is Your Liver Preventing Muscle Growth in Menopause? How to Exercise with High or Low Cortisol in Menopause Cortisol and Exercise in Menopause   Resources: On September 1, enjoy Sara Banta’s Accelerated Health Products: Cortisol Reset Detox to restore your body’s natural stress response. Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.  

This new menopause therapy is like stand-up comedy for hot flashes.  My guest in this episode uses humor and truth to bridge the gap between women’s health then, now and the future. Her message is for all women on how to address the gaps in awareness about menopause.  If you’re a health and wellness pro you’ll want to listen to this, the new menopause therapy.   My Guest: Satori Shakoor is a dynamic storyteller, performer, and social entrepreneur, known for founding the award-winning The Secret Society of Twisted Storytellers®. Her career began as a background singer with George Clinton and Parliament/Funkadelic, later expanding into acting, comedy, and writing. She has captivated audiences on NPR, global stages, and podcasts.  Shakoor uses fearless humor and cultural storytelling, delivering a perspective on aging, womanhood, and the midlife experience in her new comedic stand-up storytelling concert film “Confessions of a Menopausal Femme Fatale,” premiered June 12 on Amazon Prime, Apple TV+, and Google Play, with pre-orders beginning June 1 on iTunes.   Questions We Answer in This Episode: [00:05:06] How did you begin your career and artistic journey? [00:15:00] Why did you choose stand-up humor to convey a message about menopause and aging? [00:25:21] What do you hope women take away from watching “Confessions of a Menopausal Femme Fatale”? [00:31:30] You attended a gathering with Halle Berry and Governor Whitmer to discuss women’s healthcare and menopause, what occurred during those conversations? How do you hope your film contributes to that growing cultural dialogue? [00:36:09] You moved between music, theatre, television, and film—what keeps you pushing creative boundaries? What’s next after this project? [00:35:53] What do you say to women listening who may not have tapped into their own creative expression for decades?    The New Menopause Therapy: Breaking the Silence Around Menopause   Therapy Through Storytelling Encourage women to speak openly as part of their health journey. Use hormonal shifts as a source of creative energy. Honesty about symptoms creates solidarity. Turn private struggles into public art. Key Takeaways Menopause can be a time of creative rebirth, not just physical change. Storytelling serves as both personal therapy and cultural activism. Reframing “femme fatale” energy empowers women to embrace their sensuality without shame. Speaking openly about menopause can strengthen community bonds and normalize experiences. Artistic expression can help process and transform difficult transitions.   Connect with Satori: Website - Satori Shakoor Website - The Secret Society of Twisted Storytellers® Facebook - Satori Shakoor Films  Facebook - The Secret Society Of Twisted Story Tellers Instagram - @satorishakoorfilms   Other Episodes You Might Like: Previous Episode - Running vs Walking for Fast Fat Loss in Menopause Next Episode -  More Like This - Midlife Women’s Makeover: Radiate Confidence. Reclaim Your Power.   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

Fast fat loss in menopause is not really the goal. Let’s be realistic and say this right out of the gate. Fast fat loss is a myth.  You may, however, drop inflammation fairly quickly with the right type of exercise.    Part 1: The Fat Burning Fundamentals Let's start with the basics. When we talk about fat burning during exercise, we need to understand two key concepts:  Percentage of Fat Used for Fuel  Total Calories Burned Here's something surprising: At rest, we burn about 85% fat for fuel. Your body is already a fat-burning machine when you're sitting on the couch!  Here's where it gets interesting.. During low-intensity exercise like walking, you burn a higher percentage of fat for fuel, but you're burning calories at a slower rate overall. During high-intensity exercise like running, you burn a lower percentage of fat for fuel, but you're torching calories much faster. Part 2: The EPOC Effect - Your Metabolic Afterburn EPOC or Excess Post-Exercise Oxygen Consumption, but I like to call it your metabolic afterburn. This is the energy your body continues to burn AFTER your workout is over. High-intensity exercise creates a significant EPOC effect. Your body keeps burning calories for hours after you finish your workout as it works to restore oxygen levels, repair tissues, and return to its normal state. It's like your metabolism stays revved up long after you've stopped moving. Low-intensity exercise produces minimal EPOC. Once you stop walking, your metabolism pretty quickly returns to baseline. You burned calories during the activity, but the party's over when you stop. This is where high-intensity exercise starts to look really appealing for fat loss. You're not just burning calories during the workout - you're creating a metabolic boost that lasts for hours. Know the Best Strategy for Fast Fat Loss in Menopause May Surprise You Part 3: Sprints vs Steady-State Running - The Game Changer When we compare running at a slow to moderate pace versus doing sprint intervals, the sprint work wins hands down for fat loss.  Sprint intervals create a massive EPOC effect. Your body works harder to recover from intense bursts, burning calories long after you're done. Sprint intervals are incredibly effective at burning both total body fat AND visceral belly fat. The beauty of sprints is that you can get incredible results in much less time. A 15-20 minute sprint session can be more effective for fat loss than an hour of steady jogging. For busy women in menopause, this efficiency factor is huge. Part 4: The Cortisol Connection - Why This Matters in Menopause Now we need to talk about cortisol, because this is where things get really important for women in menopause. High-intensity exercise creates a greater rise in cortisol compared to low-intensity exercise. This isn't necessarily bad! This cortisol response is actually normal and necessary. It's how your body releases blood sugar to be used as fuel and creates energy for exercise. Low-intensity exercise like walking creates little rise in cortisol. Comfortable walking, dancing, yoga, or tai chi often actually REDUCE cortisol levels. The problem isn't the acute cortisol rise from exercise itself. The problem is chronic elevated cortisol combined with high-intensity exercise when your system is already overloaded. If your stress bucket is already overflowing from work, relationships, poor sleep, and hormonal changes, adding high-intensity exercise makes it spill over. When cortisol is chronically elevated, it can sabotage your adrenal function and ultimately affect your thyroid. This is particularly relevant during menopause when our hormone systems are already in flux.  Choosing the Right Cardio for Fast Fat Loss in Menopause The Hot Not Bothered is open for enrollment as this episode goes live. If you need support getting a start, restart or reset, now is the time! Learn More Here   Part 5: The Real Running vs Walking Debate Here's where I want to challenge the traditional running versus walking debate. Maybe it's less about the percentage of fat burned for fuel and more about not burning yourself out. Let me give you a practical example from my own experience: Walking at a 5.0 pace on the treadmill is NOT comfortable for me. It's an effort - I'm breathing hard, I'm sweating, I'm working. But jogging at 5.8? That's actually quite slow for running. It's likely harder on my knees while not really providing enough impact to benefit my bone density. Here's a crucial point: Every time you run - meaning both feet leave the ground - you add four times your body weight in impact to your knee joints. Yet ironically, this repetitive impact isn't the kind of stimulus that optimally benefits bone density once you do it regularly. While jumping and purposeful impact exercises do provide bone density benefits, repetitive exercise loads like jogging don't create additional stress - they just create more of the same stress. So sometimes, a challenging walk might actually give you better results than an easy jog, with less wear and tear on your joints. The sad myth about running vs walking is that it will result in fast fat loss in menopause - or any time for that matter. Smarter Workouts for Fast Fat Loss in Menopause — Without Burnout Part 6: When Your Body Is Telling You to Slow Down Chronic cortisol elevation is often linked to inadequate recovery - particularly nutrition - than to workout intensity itself. If you're on a chronically low-carbohydrate or low-calorie diet, you may experience prolonged cortisol elevations regardless of your exercise. When your body lacks fuel, it compensates by releasing more cortisol to break down fat, muscle, and even bone tissue for energy. Chronic cortisol is more likely under these conditions: Too much too soon (occasional overreaching isn't a problem, but repeated overreaching is) Undereating before, during, or after exercise Lack of rest time between workouts for repair Inadequate sleep Planned diet or fasting state Lower intensity workouts may work better because you're not eating enough, not sleeping enough, or not managing your overall stress load. The biggest problem? Not eating enough. Going too low carb. Making statements like "my body loves this" when it's giving you signs you're exhausted, holding onto weight, or failing to gain muscle. No, it doesn't love it. Part 7: Making the Right Choice for YOU How do you decide between running and walking, or between steady-state and sprint work? Assess your current stress load: How’s your sleep? Are you eating enough, especially carbohydrates? How are your energy levels throughout the day? Are you seeing the results you want? If you're well-rested, well-fed, and managing stress effectively, higher intensity work including sprints is incredibly effective for fat loss. If you're stressed, under-fueled, or sleep-deprived, walking or other lower-intensity activities is better right now.  That's not settling for less - that's being smart about working WITH your body instead of against it. The best exercise program is what you can do consistently while feeling energized and strong, not depleted and exhausted. Fast Fat Loss in Menopause Differs for Every Body in Every Stage Part 8: Practical Applications For sprint work: Start with just 1-2 sprint sessions per week. These could be 15-30 second all-out efforts followed by as much time needed for recovery, repeated 4-6 times. This gives you maximum fat-burning benefit with minimal time investment. For steady-state work: If you choose to run steadily, make sure it's at an intensity that's appropriately challenging. If you choose to walk, don't be afraid to make it challenging - hills, speed, or resistance can all increase the demand. For recovery: Always prioritize adequate nutrition and sleep. Your results happen during recovery, not just during the workout. Listen to your body's feedback. If you're consistently tired, holding onto weight despite "doing everything right," or feeling burnt out, it might be time to dial down the intensity and focus on recovery. Conclusion The bottom line? Both running and walking can be effective for fat loss, but the devil is in the details.  Sprint work offers incredible efficiency and targets visceral fat effectively. Steady-state cardio has its place, especially when recovery demands are high. The key is matching your exercise intensity to your body's current capacity for stress and recovery. During menopause, this becomes even more critical as our hormone systems are already adapting to change. Your exercise program should energize you, not exhaust you. It should work with your lifestyle, not against it. And it should leave you feeling strong and capable, not depleted and overwhelmed.   Remember, there’s no real magic trick for fast fat loss in menopause. However, you can get there faster - sometimes by slowing down and sometimes by sprinting. But always by weight lifting.    References for Fast Fat Loss in Menopause:  Psychoneuroendocrinology. 2022, PMID: 35777076. Front Public Health, 2019, PMID: 31921741. Experimental Physiology, 2020, PMID: 32613697. Journal of Exercise Science & Fitness, 2023, PMID: 37927356. Diabetes & Metabolism, 2016, DOI: 10.1016/j.diabet.2016.07.031.   Other Episodes You Might Like: Previous Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey Next Episode - The New Menopause Therapy: Confessions of a Femme Fatale More Like This What’s Better Running or Walking for Midlife Fat Loss (and why) 8 Ways to Make Walking in Menopause MORE Beneficial   Resources:  Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Don’t know where to start? Book your Discovery Call with Debra.

A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny.  Book author, Anne Marie Chaker, will surprise you about women’s empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we’ll give you about messages to women.    Strong does things Skinny Never Even Dreams About. - Debra Atkinson   My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal’s regional editions to the Spot News Desk during the September 11 attack. She covered everything from politics, news events, consumer trends, education, workplace, and the major sociological shifts of our time. Her article “I Never Thought I’d Write This: I Am a Female Bodybuilder” generated more than 500k views since it was published in 2020.   Questions We Answer in This Episode: [00:03:49] How did you start bodybuilding when you were recovering from postpartum depression and other life events? [00:08:30] How has training changed now that you’re in perimenopause?  [00:13:47] What is it like being a perimenopause bodybuilder?  [00:16:24] What are the roots of the obsession with “skinny”? [00:18:32] Is it true that the early woman was strong – women were hunters and not gatherers? [00:22:36] What is the difference between bodybuilding and figure competition? [00:25:24] How do you keep yourself from slipping down the body dysmorphia trail?  [00:33:03] What is the future of body building for women? [00:37:05] In your book, ‘Lift’, how do you propose women make the necessary mindset shift to own this and reclaim their physical power? Advice From A Perimenopause Body Builder Connect with a bodybuilder coach. Proper Nutrition: Eat more, track macros, and focus on protein. Shifted from cardio to heavy lifting. Be prepared for the commitment — training, nutrition tracking, and competition prep are demanding but rewarding.   Life Transformation Better nutrition and training improved work performance and confidence. Feels like an athlete again after years away from sports.   Difference Between Bodybuilding And Figure Competition Bikini Division: Athletic, lean, and muscular but not extreme. Figure Division: More muscle than bikini; slightly different posing style. Women’s Bodybuilding: Most muscular category with distinct posing; fewer women compete in this today.   Key Takeaways Strength over skinny – Building muscle and eating enough transforms health, confidence, and outlook. Nutrition is foundational – Tracking macros, especially protein, is key to physical and mental turnaround. Cultural pressures run deep – The obsession with thinness is relatively modern and a backlash to women’s empowerment. Perimenopause isn’t a limitation – With training and hormone therapy, women can thrive and compete at elite levels. Role modeling matters – Showing strength training and positive food talk can influence the next generation’s mindset. Connect with Anne Marie: Website - Get Anne Marie's book LIFT here Instagram - @annemariechaker  LinkedIn - Anne Marie Chaker Substack - Anne Marie Chaker    Other Episodes You Might Like: Previous Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones Next Episode - Running vs Walking for Fast Fat Loss in Menopause More Like This - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don’t know where to start? Book your Discovery Call with Debra. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.  

From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices.    My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments.   Questions We Answer in This Episode: [00:06:13] What is your background and life experience? [00:08:52] What were your challenges and rewards of caring for aging loved ones? [00:18:55] What is your advocacy for aging loved ones? [00:39:00] Do you have any tips to redefine and reclaim life after loss? [00:35:04] Any other tips for midlife and older women about how to advocate for yourself?   Practical Advice for Non-Lawyers: Steps for dealing with home or health issues: Make a record Take pictures/videos Get expert opinions Escalate reasonably   You don’t need to “lawyer up” immediately—just document and ask respectfully. It’s important to ask questions, trust your gut, and speak up—especially when others can’t.   Key Takeaways Being an advocate starts with asking questions. You don’t have to be a lawyer to advocate effectively. Documentation, curiosity, and assertiveness help. Even intelligent, experienced people can fall into denial. Advocacy requires persistence and compassion. End-of-life care should align with the patient’s values. Knowing and honoring their wishes is crucial. You have more power than you think—use it wisely. Especially with institutions like healthcare or builders. Support systems matter. Having another person to back your advocacy—like a nurse practitioner in the family—can amplify your voice.   You Have More Power Than You Think — Advocate for Yourself   Connect with Karen: Instagram - @earthdogs3 Questions and Consultation - mlsmulroy@icloud.com    Other Episodes You Might Like: Previous Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies Next Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey More Like This - Workplace Menopause Rights: What Women (and Employers) Need to Know   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don’t know where to start? Book your Discovery Call with Debra.  

Exposure to mold toxicity affects hormonal balance. You may not have been exposed to mold or you may not know that you’ve been exposed to mold. That mold doesn’t always look like asthma or you getting sick, but it may look like a simple symptom that might be mistaken for menopause. Stay tuned to this episode and learn what mold exposure can do, what it might feel like and why you might simply mistaken your menopause symptoms when they could be so much more! My Guest: Dr. Jaban Moore is a Doctor of Chiropractic located in Kansas City who works virtually with clients through functional medicine to assist them in overcoming chronic health conditions. He went from being an award-winning college athlete to not being able to get out of bed. He sought out countless doctors looking for answers, but doctors only gave him “band-aid” solutions. He was later diagnosed with Lyme disease. After overcoming this complex infection, he helped clients discover the causes of their symptoms. Dr. Moore specializes in Lyme disease, PANS/PANDAS, autism, parasitic infections, and environmental toxicities.   Questions We Answer in This Episode: [00:13:44] How does mold toxicity specifically impact hormonal balance during menopause? [00:18:45] What are the common symptoms women might experience if mold toxicity is impacting their hormones? [00:22:46] How can women identify if mold exposure is a hidden factor in their menopausal symptoms? [00:30:53] What detox strategies do you recommend for safely eliminating mold toxins from the body? [00:37:08] Are there specific biohacking tools or supplements you like that can support hormones during this detox process? [00:40:03] How long does it typically take to see improvements once mold toxicity is addressed?   Why Mold Toxicity Affects Hormonal Balance More Than You Think   What Mold Exposure Can Do? Fungus that grows on walls, food, flooring, etc. Beauty products, Botox, and lifestyle toxins contribute to a decreased immune system. Disrupts mitochondria, elevates cortisol, blocks melatonin. May cause exercise intolerance due to “backpack of toxins”.   Symptoms of Mold Toxicity Chronic fatigue, weight gain, anxiety, GI issues, hormone imbalances Can trigger inflammation, autoimmune responses Mold symptoms are often mistaken for menopause   Dr. Moore’s Detox Roadmap Replenish nutrients (glutathione, potassium, sodium, B12) Open drainage (lymph, liver, bowels) Safe place - remove environmental toxins (air, food, water, hygiene products, dental and implants) Nervous system - address stress and trauma (therapy) Start detox using antimicrobials + binders (e.g., carboxy, pectasol) How long will it take? Mold detox alone: typically 3–4 months More complex cases: can take years Depends on sensitivity and co-infections   Biohacking Tools That Work Infrared Sauna (160°F+) Red Light Therapy Lymphatic Drainage Castor Oil packs, dry brushing More advanced: Ozone Blood Filtering (EBOO), Pulsed Electromagnetic Field therapy (PEMF), Neural Therapy  Most aren't required, but they speed up recovery   Connect with Dr. Jaban: Website of Dr. Jaban Moore Facebook - Dr. Jaban Moore Facebook Group - True Healing Strategies with Dr. Jaban Instagram - Dr. Jaban Moore Instagram - @redefiningwellnesscenter_ Tiktok - @drjabanmoore_   Other Episodes You Might Like: Previous Episode - What Is Sarcopenia and How to Avoid Sarcopenia In Menopause Next Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones More Like This - How to Use Stress as a Tool for Hormone Balance   Resources: Don’t know where to start? Book your Discovery Call with Debra. Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Go to ewg.org to look up the water database for your local municipality  

What is sarcopenia and why is this such an important topic for every woman over 40?  That is the topic of conversation today.  What is Sarcopoenia? Sarcopenia is to muscle what osteoporosis is to bone.  Significant loss of skeletal muscle mass and or muscle strength. Sarcopenia is tied to anabolic resistance in midlife women, making it harder to gain lean muscle growth or maintenance after 40. Older adults - both men and women - have to work harder to gain lean muscle mass.  Women have less overall body mass and muscle to begin with and more dramatic reductions in estrogen at menopause, than men experience loss of testosterone.  The key stimulus for muscle protein synthesis, will suffer more from loss of strength and mass if they aren’t carefully offsetting it with planned and progressive resistance training.  For women, estrogen protects muscle and bone. We need and use testosterone which is the most abundant hormone in the female body - but it’s the decline in estrogen that makes the difference in muscle preservation. What Contributes to Sarcopenia?  Malnutrition. Combined with sarcopenia, it’s a predictor of all-cause mortality than sarcopenia alone.  The United States is one of the most overfed and undernourished countries in the world. We’re not eating well enough to sustain health.  Sarcopenia is 100% avoidable.  How Do You Measure Sarcopenia? Strength Fat free mass and height Online calculators  There are physical tests or measures that include grip strength or calf circumference.  Women didn’t measure or track their skeletal muscle mass decades ago to know where it was at peak. It's harder to say how much mass or strength you’ve lost.  The Surprising Statistics on What is Sarcopenia On average, muscle loss occurs 3-8% each decade starting at 30. That CAN accelerate during menopause transition. It isn’t associated with loss of estrogen driving skeletal muscle protein synthesis down. It’s the side effects of the decline of estrogen.  Not sleeping. Struggle exercising as hard or as long  Less support for your muscle from testosterone and growth hormone  Have cortisol, ghrelin and leptin hormone dysregulation that interferes with muscle and fat. We do have the ability to regain lean muscle.  It’s proven (and shared in prior episodes) that 85+ individuals can gain both mass and strength.  Available Sarcopenia Assessments: SARC-F  A simple questionnaire that is a good point of reference but an easy assessment if you’re active.  How it works: Includes 5 components with scale scores range from 0 to 10: Strength: How much difficulty do you have in lifting and carrying 10 pounds? Assistance in walking: How much difficulty do you have walking across a room, whether you use aids or need help to do this? Rise from a chair: How much difficulty do you have transferring from a chair or bed, whether you use aids or need help to do this? Climb stairs: How much difficulty do you have climbing a flight of 10 stairs? Falls: How many times have you fallen in the past year? Flipping 50 Fitness Scorecard  Helps not only measure strength and muscle mass but to see how you rank according to others in your age group.  Most important is progress, comparing you to you. Start where you are by benchmarking it and learn how to improve it. How is Sarcopenia Diagnosed? Fat-Free Mass Index: FFMI ≤ 15 kg/m2 Visit this URL to calculate (turn on metric to see result): https://ffmicalculator.org/ A strength test. What is Sarcopenia: The New Glossary Osteosarcopenia - low bone mass and low muscle mass Sarcobesity - low muscle mass and high fat mass Osteosarcobesity - low bone mass, low muscle mass and high fat mass  Osteobesity - low bone mass and high fat mass    The biggest risk of sarcopenia is falling due to instability and inability to “right” yourself when slips and falls occur. I promised we’d visit what’s possible so here that is: A 1.9-3.3% increase in global muscle mass in humans is associated with a 4.1% to 5.8% lower fat mass and reduced A1c and fasting glucose in studies lasting 2 weeks to 3 years.   How to Avoid Sarcopenia? Resistance train 2x per week minimum, for some that’s maximum. Know your recovery needs. Consume high protein foods and micronutrient dense foods at each meal.   Wouldn’t it be wonderful if in 30 or 40 years, “What is sarcopenia?” is a question like “What is scurvy or rickets?” now which is never heard of. That starts with us.    References:  Nutrients. 2023, PMID: 38201856. Sports Medicine, 2025, PMID: 40576707. Advances in Nutrition 2025, PMID: 40222723. Scientific Reports, 2025, PMID: 39833326. Front Med (Lausanne), 2025, PMID: 40636391.   Other Episodes You Might Like: Previous Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy Next Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies More Like This: 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Protein for Menopause Hormone Support Where Protein Recommendations for Women Come From?   Resources:  Don’t know where to start? Book your Discovery Call with Debra. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.  

It’s no secret in 2025 that stronger muscles lead to longer life. If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases. Women, at any age, need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence.   My Guest: A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and business. He was raised in rural Illinois and lives in New York City.   Questions We Answer in This Episode: [00:04:31] How did this become a topic of interest to you personally?  [00:07:54] Let’s connect strength training to prevention and treatment of illnesses often associated - even accepted - with aging? [00:20:17] Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer’s or type 3 diabetes, can you explain for the listeners?  [00:26:31] How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer's? [00:33:13] Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training?   Why Strength Training? Strength training changes more than just your body—it's internal too. It’s not about looking stronger—it’s about being stronger. Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power.   Stronger Muscles Longer Life At Any Age   Strong Youth: Peak bone mass forms in youth—strength training in adolescence builds lifelong health. A 10% increase in bone mass reduces future fracture risk by more than 50%.   Strong in Midlife: Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training. Weight training can treat and prevent nearly all chronic diseases.   Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases: Type 2 Diabetes Heart Disease Osteoporosis Depression and Anxiety Insomnia Osteoarthritis Frailty Dementia & Alzheimer’s Blood Pressure and Cholesterol Fall Risk   Periodization & Smart Strength Training: Periodization: Cycles of high effort, deloading, and rest. Women (especially Type A) tend to push too hard—leading to burnout or injury. Strength training should energize you, not exhaust you. Part of lifting heavy is lifting light. The goal: Live better, not just lift more.   Ancient Greek Lesson: The Right Time to Train Greek word kairos = the “opportune moment” for action. Good training is about doing the right thing at the right time. Don't blindly follow a plan. Train for your body today.   Connect with Michael: Michael’s Website Twitter - DuttonBooks   Other Episodes You Might Like: Previous Episode - 5 Things I Would Do If I Were Tired All the Time  More Like This - What’s Best Total Body or Split Routine in Menopause   Resources: Tune in to the upcoming Flipping 50 Masterclass. Don’t know where to start? Book your Discovery Call with Debra.  

So many women say they’re tired all the time in menopause.  Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.”   Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors. 80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go! If you exercise consistently and you’re tired all the time, something isn’t right. It may be about the exercise you’re doing, the fuel you’re consuming or absorbing, the way you’re handling the stressors on your plate, or a combination. There may be something more going on, but often when you have this “check engine” light going on, addressing some changes will help.   This is the best place to start to address why you’re tired all the time in menopause.   1. Stop Exercising “As Usual”  The mentality “This is the workout I always do. If I don’t, I will lose my fitness” makes it worse! Even though metabolism changes are documented, pushing exercise to the brink of exhaustion is not the first line of defense in fixing it.  Science states, “The basal metabolism of the female body decreases significantly, which can mean a decrease in the basal metabolic rate (BMR) of up to 250–300 kcal per day.” This inspires a diet mentality that is of the eat less, exercise more, you’re not going to benefit from this.  2. Move And Eat In Small Snacks  Small movements (exercise snacks) like walking 10 minutes 3 times a day, instead of a long walk, will be better for overall fatigue. This helps sustain blood sugar levels. If you are suffering from adrenal fatigue, you may have blood sugar dysregulation and you may not have an appetite in the morning. Eating in small snacks throughout the day can stabilize blood sugar levels too. Tired All the Time Isn’t “Normal”    3. Track Food To Check On Macro And Micro Nutrient Intake  Cited in studies, key preventive nutrients in menopause are:  Vitamin D Calcium Vitamin C B Vitamins Protein I would also add: Magnesium Omega-3 We need protein and micronutrients to gain lean muscle and strength.   4. Consider Lab Testing For Micronutrient Sufficiency and Cortisol Levels (saliva vs blood, dried or wet urine)  Lab testing will tell if you are sufficient in levels of micronutrients. You can take a look at, are you in norms or are you optimal?   5. Support With Adaptogens To Help The Body Help Itself  Maca, Ashwaghanda, and Rhodiola I found the most benefit personally from Maca. I felt better within a week just taking a morning dose.   These are all steps you want to take whether you are or aren’t on HRT. If you’re progesterone is low and that’s interfering with sleep, it can make a big difference. These things just cover the basics and relate to your exercise and fitness routine.    Additional steps you want to take: Check thyroid levels with a functional doctor. Get a stool test if your digestion isn’t what it should be. That will tell you the status of your good and bad gut bacteria and let you know how to feed with the right probiotics so you feed the good ones and starve the bad.  Utilize a health coach who understands optimal levels vs norms of micronutrients. A doctor is necessary to help you interpret many things like thyroid and hormones as well as getting the right tests to begin with.  Seek support from a functional doctor who can recommend specific tests that differ from your traditional physician and help you sort out any of these.    References to Why You’re Feeling Tired All the Time in Menopause:  PLoS One, 2024, PMID: 38421977. Nutrients, 2023, PMID: 38201856.   Other Episodes You Might Like: Previous Episode - You’re Not Really Bloated! Next Episode - Stronger Muscles, Longer Life: The Untold Value of this Accessible to All Anatomy More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause More Like This - How to Make Progress without Tired All the Time Results   Resources:  Don’t know where to start? Book your Discovery Call with Debra. Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Balance hormones in menopause with Femmenessence® MacaPause®. Get your micronutrients tested with YourLabWork.  

We’ve had it wrong! You’re not really bloated!!   My guest explains what ‘bloated’ is … and isn’t… How your hormones and gut interface happen and why adding protein might NOT be the thing you need to do right now if you’re not really bloated.   My Guest:  Shefaly Ravula, PA-C, IFMCP is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, nutrition and longevity. At the heart of her practice lies a powerful fusion of functional medicine, culinary nutrition, and a profound commitment to digestive and metabolic health optimization. Using a deeply individualized approach, she is dedicated to guiding patients towards a future where gut health and longevity are intricately entwined—and where vibrant health is not just a destination but a lifelong journey.   Questions We Answer in This Episode: [00:06:57] What is the difference between bloating and distention? [00:20:10] Why stomach acid matters but also why it makes me nervous, as a practitioner? [00:14:44] What is the purpose of an elimination diet and when is it misused or misunderstood?  [00:28:03] In terms of hormones, how important is gut health?  [00:27:40] Chicken or Egg type of question: Do hormones changing influence gut health or does gut health changing influence hormones? [00:30:17] In terms of gut health and hormones, how important is protein?    Bloating vs. Distention? Bloating is a sensation, often tied to hormonal changes, water retention, or constipation. Distension is visible abdominal swelling, often worsening throughout the day.   What is Gut Health? Optimal functioning of your entire digestive system, which includes not just your intestines but your stomach acid, enzymes, gallbladder, and liver   Fix Your Gut Health, Maybe You’re Not Really Bloated   Stomach Acid: Essential to digestion. Without enough acid, food isn't properly broken down, which can lead to bloating, distension, and other digestive problems.   Hormones: Hormonal changes during perimenopause and menopause can slow down digestion. Estrogen, progesterone, cortisol, and DHEA affect gut motility, inflammation, and the body’s ability to detoxify through the digestive tract   Protein: With ongoing gut issues, trying to hit high protein goals can add stress to an already compromised digestive system. Timing is key — healing the gut first, then optimizing protein intake for metabolic and hormonal benefits.   What is the Elimination Diet? Helps identify food sensitivities or reduce inflammation.  Designed to be short-term and therapeutic — not permanent. Elimination diets are often misused. Done wrong, they lead to excessive restriction and fear of reintroduction.   Connect with Shefaly: Website - Precision Gut Health Facebook - Precision Gut Health Instagram - @precisionguthealth TikTok - @precisionguthealth   Other Episodes You Might Like: Previous Episode - 5 Reasons You’re Not Losing Weight or Gaining Muscle After 50 Next Episode - 5 Things I Would Do If I Were Tired All the Time  More Like This – Why Am I Bloated? Is Your Protein Causing Midlife Gut Issues? Resources: Join the Flipping50 Membership for evidence-based workout programs. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.