The Flipping 50 Show

Your Health Coaches, Group Fitness instructors and personal trainers don’t get this in their basic foundation. Nor do undergrads in exercise science or kinesiology. There’s just too little time.  The “minimum viable information a fitness or health professional needs to enter the field” is not enough for your support of women. Let alone women in menopause, the most significant disruptive period of her life (pun intended).  So this episode aims to give you the insights about what it is and how and why it’s important to you and some basics of how and why we design programs at Flipping50®.  Responses in groups range from, “every woman is different” to “something is better than nothing” and these comments come from both our consumer members and our health and fitness professionals. It’s very clear that we don’t collectively have a great awareness of exercise endocrinology.  This information provided exclusively on the Flipping50 podcast is intended for your personal education and information. On the She Means Fitness Business podcast, intended for health and fitness professionals, I support female fitness and health entrepreneurs to grow their business by enhancing awareness of strategies for coaching midlife women, marketing to midlife women who are looking for support, and for coaching midlife women in a way that helps them most, and helps you grow a thriving business - as a midlife women - given most of our audience though not all are themselves midlifers.  Here I’ll share some of the Exercise Endocrinology you want to know:  Definition >< exercise/hormones  Type of exercise Timing of exercise  Insomnia’s influence  This is the tip of the iceberg. For more support, check out the links in the show notes. While we’re in the month of February there is a limited enrollment into Fit U for 50% off PLUS a Metabolism Makeover course valued originally at $699, and this includes a private Facebook group where I pop in weekly to support you!  Resources: FIT-U 50% off PLUS Bonus Metabolism Makeover course: https://www.flippingfifty.com/fit-u-2/ Other episodes you may like: Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/ Menopause Hormones Fascia Health | Sue Hitzmann’s Melt Method: https://www.flippingfifty.com/melt-method/ Your Hormones and Skin in Midlife | Interview with TheSpaDr: https://www.flippingfifty.com/hormones-and-skin/  

Fasting your way. Exercising your way. Working, loving, living your way. Consider that many women actually compromise doing it their way and yet their entire world revolves around them. Kids, spouse, career positions many women hold are the glue behind an organization. Whether it’s the behind the scenes or you’re the boss running the show, it’s about how well you’re able to do it that matters if it’s going to get done.  But much of the time you don’t do it your way. My guest in this episode is going to explain how beginning with fasting your way may pave the way to many other things that are cornerstone to health.  As we recorded this she’s days into a new program for women of faith during the season of Lent. She makes no apologies about her Christianity. If this will bother you, I do want you to know in advance.  My Guest:  Dr. Tabatha Barber is triple board-certified in obstetrics and gynecology, menopause, and functional medicine. She has the unique situation of being licensed to practice medicine in over half the country, so you now have the ability to work with a functional physician virtually.  She is the host of The Gutsy Gynecologist Show, where she shares her wisdom and knowledge with women everywhere to reclaim their health. She is also an inspirational speaker, mentor, wife, mom, and grandma! By incorporating functional medicine into her women’s health practice, she is able to provide women with the tools they need to optimize their health and happiness, which, in turn, allows those women to pursue their purpose in life. Questions We Answer in This Episode: Why are so many women struggling with hormone imbalance and weight gain with menopause? What is the difference between how a conventional gynecologist treats menopause and how a functional gynecologist treats them? How do you like to see women eat differently after menopause? How do mindset and thoughts about herself affect a woman’s health? How can women get in touch with their intuition and learn to trust their body's signals again? Why pair intermittent fasting and faith? Why was that important to you? How do you like to see women fast compared to men?  What is your best overall advice to reclaim health after menopause?  Connect with Tabatha to learn more about Fasting Your Way: https://www.drtabatha.com/fast-to-faith Social: Facebook: https://www.facebook.com/DrTabatha Instagram: https://www.instagram.com/thegutsygynecologist/   Other Episodes You Might Like: Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/ How an Intermittent Fasting Lifestyle and Eating Clean Work: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ Calorie Restriction Isn’t Necessary to Start Intermittent Fasting: https://www.flippingfifty.com/calorie-restriction/

Your body is fit or you’re working your way there, but are you brain fit? Did you know that you may not know it but have had a concussion? That kind of trauma doesn’t do the brain any favors. From memory to focus today to dementia later, brain health is on our minds (pun intended).  While exercise supports brain health simply from the increased circulation and the decrease in stress, there’s so much more to this conversation with my functional neurologist guest that you don’t want to miss.  My Guest:  Dr. Titus Chiu is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in healing concussions, naturally. Dr. Chiu has a passion for empowering health-conscious people with the knowledge, insights, and practical actions needed to heal their brains and reclaim their lives after concussion– through advanced brain testing, state-of-the-art treatment technologies, and his clinically-proven concussion recovery program. He is the #1 bestselling author of BrainSAVE! and works with patients and private clients from all over the world, both online and in-person at his holistic brain centers in California.   Learn more about Dr. Chiu's innovative root cause approach to concussion care at www.brainsave.com. Questions we answer today:  Why did you become a Functional Neurologist? How long does it take to develop Alzheimer's disease / dementia? What are the risk factors associated with Alzheimer’s and dementia? What is Leaky Brain? How does it relate to Alzheimer's disease / dementia? What can you do to heal Leaky Brain? Connect with Titus:  https://leakybrainquiz.com He’s Social: Instagram: https://www.Instagram.com/drtituschiu Facebook: https://www.Facebook.com/drtituschiu Other posts you may like:  Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/  What you really want to know about “urinary leakage” (Part I): https://www.flippingfifty.com/what-you-really-want-to-know-about-urinary-leakage-part-i/ What you really want to know about “urinary leakage” Part II: https://www.flippingfifty.com/urinary-incontinence-leakage/

Metamucil and Coffee to Poop, Alcohol to Sleep. These Health Band-Aids are not doing you any favors.  If you’re using coffee to poop and alcohol to sleep, it’s not normal. Nor do you have to settle or tolerate feelings or symptoms.  t’s time to rip off these false health band-aids. If constipation or chronic energy needs coffee or if relaxation and sleep don’t come without a nightcap, listen here for the damage these crutches, or health band-aids can have long-term.  Other band-aids are Tylenol or Advil for headaches and migraines. We take them often without wondering why are we getting them or what do they mean. If sugar is calling you too often, why would that be and what could the sugar be doing to you as well as doing for you?  It’s a no-judgment zone today! There may be something here for you and if not you, for someone you love.  My Guest: Shae Leonard is a certified Physician Assistant and Certified Functional Medicine Practitioner- founder of Shae Leonard Wellness. She quit conventional medicine after she found healing through root cause medicine. Due to severe bloating, cystic acne, seizures on her menstrual cycle, anxiety and fatigue from a very early age, Shae pursued medicine as a career and became a licensed Physician Assistant. Shae left conventional medicine after finding her own healing through functional medicine and Shae Leonard Wellness was born. She’s currently living and thriving in sunny Scottsdale, AZ. Questions We Answer in this Episode: How did you get started? Let’s talk about these health band-aids we use.  What solutions can we offer at the beginning to wean off these crutches?  What works for constipation?  How can someone not need to stimulate a bowel movement with coffee?  What are ways to support sleep without alcohol?  The probiotic strain mentioned: Bifido Bacteria  Connect with Shae:​​ https://www.shaeleonard.com/ Shae on Social: Instagram: https://www.instagram.com/shaeleonard Facebook Group: https://www.facebook.com/groups/617988072895958/ Other Episodes You Might Like: What 150+ Interviews with Wellness Experts Revealed: https://www.flippingfifty.com/interviews-with-wellness/ Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Intermittent Fasting for Women | Health & Wellness | When Yes When No: https://www.flippingfifty.com/intermittent-fasting-for-women/  

Cortisol hormone, it’s a love hate relationship. It’s energy. It’s stress. It’s stress energy. It’s energy stress. It’s where we get energy to exercise. It’s what we sometimes need to purge with activity. It keeps us up. It can keep us down. It can prevent weight loss. It can increase belly fat storage.  Stop the stress-induced loss of muscle with protein. Did you know fasting too long can dial up  your blood sugar level and keep you in muscle protein breakdown? That’s increasing fat and decreasing metabolism at the same time. Break your fast and start getting a high hit of protein in the morning - and definitely before exercise if it’s intense.  Check out this comment from a recent coaching client: “I love your protein. I’ve tried others; and yours is so clean.”  https://www.flippingfifty.com/protein (and don’t forget the fiber)  I start with a 50g protein breakfast most days and never felt better or kept fat and muscle where I want them as easily.  The cortisol hormone is a curse or blessing. You decide.  My Guest: Dr. Venus is a board-certified physician in the specialty of Physical Medicine & Rehabilitation who received her medical training at Yale University, University of Miami, and University of California-Irvine. She has a thriving medical practice in Southern California and has competed for 20 years as a national ­level fitness athlete. Also a respected fitness trainer, she's had clients ranging from single moms to professional athletes, and even an action film star. She's a repeat guest expert on the TV series ''The Doctors" and has been featured on several other shows including "CNN Newsroom," NBC's "Today," and "American Gladiators." Additionally, she contributes to multiple health outlets including Oxygen Magazine. Questions We Answer In This Episode: What is cortisol? Why do we need it/hate it? What exactly are the negative effects that cortisol can have on us? What can we do to avoid or eliminate the adverse effects? Connect for the MetaboliCon: https://www.flippingfifty.com/venus Dr. Venus on Social: YouTube: https://www.youtube.com/c/drvenusoncall Facebook: https://facebook.com/doctorvenus Instagram: https://instagram.com/docvenus Other Episodes You Might Like: Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/ 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https://www.flippingfifty.com/building-muscle-after-menopause/ Lowering Cortisol Levels to Improve Menopause Weight Loss: https://www.flippingfifty.com/lowering-cortisol/  

An oxymoron? You might be thinking fat loss for women over 50 is just that. Two statements that don’t belong in the same sentence. Oh but they do and not just because it’s frustrating or elusive.  In this episode, how I make fat loss for women over 50, including my about to be 59 year old self, easier. Want recipes for boosting protein deliciously? My smoothie guide: https://www.flippingfifty.com/smoothies  My Fat Loss for Women Over 50 Tips I will have a protein shake plus. For those of you that need a crunch you can appreciate this.  I add protein, then add collagen (these are not the same benefit - the collagen amplifies the level of essential amino acids in the pea protein but alone would not be enough stimuli for muscle).  That gives me about 21 grams of protein if I do a single serving of Flipping50 protein.  The collagen adds another 20 grams, but again.. You couldn’t do collagen alone for benefit to muscle. Hair, skin and nails yes, but you’re not getting a high quality protein for muscle from collagen alone.  So, then I will also add 10 grams of protein from a new love and that's the Greek-style almond or coconut yogurt alternatives. That’s 10 more grams of protein. And it’s something I can top if I choose to with something crunchy. I don’t store grain free granola in this house because to me it’s like crack. I like it too much and that adds up fast. Grain-free means lots of nuts and seeds. Healthy fat? Yes, but look, added fat is not necessarily your friend if you’re trying to lose fat. Yes, get some MCT from your coconut milk or yogurt, and get those omega 3s from salmon and other meat sources, but you don’t need to go looking for fat. You’ll get it easily but eating whole foods.  How Much? So in total, I’m consuming a hit of about 50 grams of protein. That boosts muscle protein synthesis. If I weigh 130 and want to weight 125, I don’t need just 125 grams of protein … if I’m creating a calorie deficit in attempt to lose weight, I actually want to increase my protein intake by about 10-15% beyond ideal weight so that I prevent muscle loss.  And the question someone listening, maybe you, will ask is, do you only do that on the days you lift weights? Understand this about your muscle after 40 You are in a muscle breakdown state far easier than a muscle building state - also known as catabolic, breakdown, or anabolic, build up. We call this muscle protein synthesis. And it is considerably lower with age in older adults, especially women, who aren’t doing something about it. There are two ways to increase muscle protein synthesis.  1. Resistance training  2. Eating high quality protein in an adequate dose (at least 30 grams)  *quality of protein varies based on sources:  The answer: if you combine a bump in muscle protein synthesis from resistance training with a bump in muscle protein synthesis from high protein meals you have a much more significant muscle protein synthesis.  AND…. you want this not just at one meal. And not just on days you lift. You need to dose it regularly. The longer from your last meal the more your muscle defaults to break down.  Similarly, you’re not getting a dose of muscle stimulus lifting… you do need to recover. So the days you don’t lift, Absolutely you need high protein as much or more. And you’re still in recovery for 1-2 days. It’s not over after you’re done.  Where’s the Easy Fat Loss, then?  Part of the secret to fat burning that supports easy fat loss is this consumption of protein. It’s also holding yourself back from any activity - mental included - that breaks down muscle.  The other part is in the stimulus of existing muscle and gaining more muscle.  Can you lose fat by doing cardio? Not really. But you may reduce or remove the obstacle to losing fat after 50 by reducing stress if your cardio is far below the level you used to think was “the zone.”  It turns out that “fat burning zone” is really less than and greater than that moderate level exercise. It’s in everyday movement and in resistance training.  For women who are overweight and over fat significantly (say 20-ish pounds) there is a greater likelihood that high intensity interval training will reduce abdominal fat loss. That isn’t experienced by normal weight women who have fat relocate to the belly. They’ll lose overall body fat but not site specific at the belly.  For more information and a special opportunity, check this link to learn more about Fit-U. If you’re listening in February, it’s the perfect time, and we’re making it easier than ever to start!  Learn More: https://www.flippingfifty.com/fit-u Questions about this post? Leave them below the show here. Resources: Essential Amino Acids: https://www.flippingfifty.com/staylean Flipping50 Protein: https://www.flippingfifty.com/protein  Other Episodes You May Like:  Plant vs Animal Protein for Midlife Women | Ask the Experts: https://www.flippingfifty.com/plant-vs-animal-protein/ It’s Not Just About How Much Protein | Menopause Fitness: https://www.flippingfifty.com/post-exercise-protein/ Your Protein Needs, Your Optimal Body Composition: https://www.flippingfifty.com/your-protein/

Effective fat loss for women after 50 does not include starving yourself. It doesn’t include walking or other exercise hours and hours, it doesn’t include salads and missing pleasure from food.  It may not include intermittent fasting, or grapefruit.  Two words for you:  Add muscle. That is the Cliff Notes for this episode.  If you’re focused on all things weight loss, there’s a BIG chance that your menopausal journey will be fraught with frustration and disappointment no matter if you’re in perimenopause or postmenopause.  Effective fat loss for women has to do two things:  Increase use of muscle  Increase lean muscle mass Each of them has a very specific role to play in metabolism.  The exercise two-for-one is strength training. There are other ways to move that uses muscle:  Yoga Housecleaning Walking Name any cardio machine Golf These are all helpful.  But only resistance training will support building muscle.  The way to increase motivation to use muscle (that is, increase energy) and support increase lean muscle mass from the kitchen is to eat more protein.  I’ll share with you here today the information regarding something called anabolic resistance. What is it and why does it pertain to effective fat loss for women after 50?  Glad you asked!! Let’s break it down. Defining Terms Anabolic or anabolism means build up. Resistance means, not to state the obvious, push back or difficulty, or similar to insulin resistance… that it is going to require MORE of what worked in order to get the same results.  Anabolic resistance that occurs in menopause means you can’t build muscle, even maintain it, without changing something. When we say, “I’m doing the same thing but it’s not working,” it’s not going to. You do have to make changes.  Imagine you’re sitting on a dining room chair. It’s solid on four legs.  Then someone kicks the estrogen leg out from under you. Three-legged stool. No problem, if you enhance your protein intake a little more and you make your resistance training exercise more challenging. Oh, and as long as you sleep.  But what if you’re not sleeping? We’re down to two legs. And 3-6 additional hormones are going to cause a problem now. And.. if you’re skipping or skimping on protein, and particularly if you reduce calories, what will happen?  Well, predictably you may lose weight for a couple days. Then you will likely pop back up. You don’t have the support team you need.  However, think of this. You start focusing on lifting weights, eating MORE protein… and as a result you end up sleeping better. (Amino acids support sleep and even 10 minutes of exercise daily helps sleep. That said in addition to strength training you’re only going to do twice a week, you move. You walk).  Changing Stimulus for Effective Fat Loss for Women  For instance 15 repetitions is not the best thing to do forever. It’s a wonderful start, or moderate progression, and a nice rotation of stimulus, but if it’s possible you’ll need to do heavier weight for fewer repetitions. Heavy where bone density is concerned is 10 or fewer reps. Where bone density is concerned will 5 reps do more good? Yes, the greater the stimulus the better the results.  In a recent study, not the first and not the last, it is the protein leverage that is the answer. Muscle protein synthesis to be clear. You must gain muscle to have a metabolism that supports weight loss.  The biggest lesson here is, you will need to stay away from the scale for a short time. You may see it go up as you increase muscle and your body figures out you are not binge eating but you’re going to treat yourself like an energy burning machine finally.  When you gain muscle, you gain energy. Mood and motivation improve.  You move more. You will lose weight if you need to. This is especially true for you if you have significant weight to lose.  You will not bulk up. But your brain may at first tell you that you should eat less and you’ll experience discomfort with the idea of eating more.  You can ride that out.  Reference:  https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R Resources: Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Other Episodes You Might Like: Why You Can’t Lose Fat in Menopause: https://www.flippingfifty.com/lose-fat-in-menopause/ 9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ Fat Loss in Menopause: It’s Not What You Think: https://www.flippingfifty.com/fat-loss/    

Trying to lose fat in menopause? This is for you.  You enter menopause without having bought a ticket. You just find yourself suddenly inside. Things around you start changing. For you it may be sleep changes, a change in your body composition so there’s a little more padding in the cushions. Weight seems to have relocated to your belly. Maybe the skin seems to have suddenly thinned making cellulite you never noticed, noticeable. Every woman’s journey is unique.  Regardless, how you got there many women will say at a certain point, 10 lbs appears and doesn’t want to move out. For you it may not be a weight gain but a change in proportions so that your once hourglass is more apple shaped. It may be more muffin top, pinch-an-inch or it may be unpinchable, visceral belly fat.  Whichever of these describes you, or the clients you work with [Don’t miss She Means Fitness Business, by the way if you’re a fitness or health coach] this episode offers some insight and support. If you have 20 or more pounds to lose, even if it didn’t all come on during menopause, this is ESPECIALLY for you. What’s the problem? [And part of the answer] For a lot of midlife women, the first place to look is sleep. In You Still Got It, Girl! (Healthy Learning, 2015) whether a woman is or isn’t exercising for her hormones, or eating to optimize them and fuel her exercise, if her sleep isn’t optimal, she will struggle to lose fat in menopause. What the H [Hormones] Is Going On?  Ghrelin and leptin become dysfunctional without sleep. So do your cortisol and insulin levels. Those cortisol and insulin levels team up and redeposit fat cells to the belly. In fact, they create more fat cells, increase baby fat cells to bigger fat cells, as well as relocate fat to the belly. That results in the “menopot” that is either the muffin top or the more heart risky visceral belly fat you can’t pinch.  Cortisol and insulin are delivering fat to your belly faster than Super Shuttle. Also teaming up are ghrelin increasing cravings and leptin is not signaling you as it is supposed to that you’re full. You get hungry more often and sooner after meals, you never get satisfied and all the extra calories you eat are dropping into belly fat. All this because of sleep. Compounding this issue is a lot more sedentary time. If you’re giving into it that means your glucose levels (and corresponding, insulin levels get elevated and stay elevated for longer) and now you’re looking at more time in fat storage mode and with inflammation turned up. In a recent podcast I shared the evidence that there is an easy button for reducing this issue! Literally 2 minutes of moving every 1-2 hours during the day helped. These small movement breaks reduced glucose spikes after meals by 17%. That episode is here: https://www.flippingfifty.com/walking-off-weight. Still Struggling to Lose Fat in Menopause? If you think you sleep great, check on your quality. If you’re monitoring with a tracker, what’s it telling you about sleep quality? Are you reaching deep cycles of sleep? Completing those cycles without waking up?  Those deep cycles of sleep are also important to your growth hormone and testosterone levels. These are important ANABOLIC hormones. They contribute to muscle building, repair, recovery. Your cortisol is an catabolic hormone contributing to breakdown. With deep sleep you build up muscle, without it you break it down. There is no neutral. You’re doing one or the other.  Sleep timing is also an important consideration. Sleeping the same duration with a delayed bedtime significantly reduces insulin sensitivity.  Eating earlier in the day with higher protein (and possibly fat) when glucose tolerance is poor according to most studies and finishing the last meal higher in carbs during insulin sensitivity, and beginning a fast with a significant span between the last meal and bedtime is more optimal for those who may already have compromised insulin sensitivity. * *This is however worth testing for yourself. Individuals vary. Even in studies where this is the conclusive evidence there were studies that show individuals varied on their glucose and blood sugar response to meals.  How to find out for yourself: Use a CBG monitor as I do personally and do with my clients. https://www.flippingfifty.com/glucose Simple Hormone Truths We don’t have the levels we once did.  So, if you think you can get away with the same workouts (less intense than you need for stimulation), the same sleep (or worse sleep) because you need it MORE, the same low calorie/low protein diet… because your muscle and bone both suffer when you do, you’re simply going to struggle with fat burning.  Working with your hormones on a 24-hour basis. That’s going to be true for you for the rest of your life. AND….  There’s one more thing.  If you’re still cycling – even if irregularly – you want to work with your hormone’s monthly status too.  So, what I’m saying is there is an ideal time of day for you to exercise, eat, and sleep.  For the details on timing of exercise, eating, and sleeping join me for Fat Loss After 40: Not Your Daughter’s Exercise There is an ideal time of month for you to lift heavier and to reduce what you’re doing.  Menopause The same is less true for women in post menopause. You regain some flexibility and you do become a little more like a man. Still, you have to remember [as a woman] you’ve had a lifetime of less testosterone, less muscle, and potentially have dieted or exercised in ways less than what we now know would have been optimal.  So, to you endurance lovers asking, can you get back to a bit more endurance than you tolerated during menopause? I’d say yes, if you still prioritize strength training to avoid muscle and bone losses and being wise in your training volume. Opt for quality vs quantity.  For the rest of us non-endurance activity craving individuals, the need for strength training and exercise that gets us breathless is going to prevail and has the potential to change the way aging happens for us compared to current models of aging. The amount of muscle you have will determine how optimal the health of every breath you take. There you have it, to lose weight in menopause, especially if you have 20 or more pounds to lose is not the same as what may have led you to success – or what you thought was – when you were premenopause. It’s not hard, but it does require a mindset, and physical activity shift.  References:  https://www.abstractsonline.com/pp8/#!/9188/presentation/2027 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995632/ YSGIG Book References: https://www.flippingfifty.com/ysgig-book-resources/ Resources:  Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny  Other Episodes You Might Like: Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ The Missing Link in Weight Loss for Women Over 50: https://www.flippingfifty.com/weight-loss-for-women/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

If you’ve got an expert who's done more than 150 interviews with wellness experts, what would you ask? This is a male voice, you’ll love if like me you love an accent, and may also love this voice of reason.. Got males in the household? My guest may resonate. Give me sane, give me realistic, give me something I can do…. If that’s your battle-cry this is for you. I met my guest while interviewing with him for a project he has and I knew he would resonate with you. Enjoy this Interview with the health entrepreneur behind more than 150 interviews with wellness experts. My Guest: Damian Geleyns is a self-made serial entrepreneur, health and fitness lover, self-actualizer, and experiencer of life. He is also an evangelist for Ageless Living: to living lives that are not limited by our age, but rather defined by our attitude and approach to life. Lives that are lived more purposefully and intentionally and with greater fitness, health, wellness, longevity and vitality. Damian has spent over 35 years of his life committed to living a healthy lifestyle based on fitness, wellness and natural living and his entrepreneurial endeavors have always seen him connected to the health, fitness and wellness sector. Today he is committed to empowering others approaching or over 40 and beyond to know and apply what he’s learned, ensuring their wellness path is  an enabler and not a limiter to them living longer and better, to living free from disease, illness and injury, and to living their best lives or what he calls a Legend Life. Questions We Answer in This Episode: What is the difference between health, fitness, wellness?  Why wellness is more than food and exercise? What are, for you, the dimensions of wellness? Why self-care and individual responsibility is the most important strategy you can do for your wellness? Why the absence of illness does not mean you are well What nutrition tips have emerged from interviewing 150+ health experts?  How do I eat and move to be well? Why did you come up with the Wellness After 40 Summit? What can people expect? Connect With Damian: https://www.flippingfifty.com/wellnessafter40 Damian on Social: Legend Life After 40 Facebook: https://www.facebook.com/legendlifeafter40/ Legend Life After 40 Instagram: https://www.instagram.com/legendlifeafter40/ Wellness After 40 Facebook: https://www.facebook.com/wellnesslifeafter40 Wellness After 40 Instagram: https://www.instagram.com/wellnesslifeafter40 Resources: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Other Episodes You May Like: Burnt Out at 30 to Best at 40 | At-home Wellness Revolution: https://www.flippingfifty.com/at-home-wellness/ Successful Habit Change for Health, Fitness, & Wellness After 50: https://www.flippingfifty.com/successful-habit-change/ Two Women’s Wellness Coaches On Their Personal Wellness Habits: https://www.flippingfifty.com/womens-wellness-coaches/

Kelly McGonigal has taken a message I learned in 1984 and looked at complex science of it, and simplified it again down to Joy of Movement… and she’s done it by storytelling. I am an exercise and sports psychology expert, trained in not only the exercise physiology and kinesiology but in the mindset of exercise and behavior change.  I was drawn to the book because I’d already been a fan of the author through The Willpower Instinct, and The Upside of Stress, her earlier works. I chose an audible book and I’ll tell you that the evidence of a good book for me is, the sense of loss when it’s done.  This book does that. If you ever find yourself wondering if you have time to exercise, or wonder why bother if it’s not helping you lose weight which you think is the reason to exercise… listen to it. And I say listen because it’s her voice. So when the reader says “I” it’s truly her experience.  This book is rich with science and evidence-based reasons to exercise… but it’s told in one story to the next. My guest has a gift for it.  And Kelly isn’t an Ironman or an Olympian, she’s you and I. She’s someone that teaches fitness classes and realizes the much greater depth of benefits than reducing a resting heart rate, or the scale, or toning up arms.  And when you listen … you will too. Not because the science is compelling - it is. But because the stories are and the people in them are real and have gone through more and less and similar life situations as you and I have.  Not started? Here’s how to start. Start small. One day for 5 days. For 15 minutes. My Guest:   Kelly McGonigal is a health psychologist and lecturer at Stanford University who specializes in understanding the mind-body connection. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities.   She is the best-selling author of The Willpower Instinct and The Upside of Stress. You might also know her from her TED talk, "How to Make Stress Your Friend," which is one of the most viewed TED talks of all time, with over 20 million views.   Through the Stanford Center for Compassion and Altruism, she helped create Stanford Compassion Cultivation Training, a program now taught around the world that helps individuals strengthen their empathy, compassion, and self-compassion.    In January 2020, Oprah Magazine honored her ability to “transform scientific data into wisdom” by naming McGonigal the first ever O! Visionary, people whose groundbreaking way of seeing the world mean a better future for us all.   Her new book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness. Questions We Answer in This Episode: What made you write this book? Published in 2019.. How did awareness and sales change in 2020 and 2021? When the general public was learning more than ever about the importance of mental and physical health?  Exercise has helped you deal with anxiety. How does that work for you? What advice do you have for people who think they don’t like exercise in any form, or aren’t at all active right now?  You were already an exercise enthusiast before writing this book. Did you learn anything while writing that book that changed how you think about or engage in exercise?  You say that exercise changes the brain in ways that make us happier and more resilient. Can you share with us a few of the ways that exercise changes the brain? You write that exercise can be a powerful antidepressant. How does physical activity prevent or reduce depression?   Physical activity is especially powerful at building social connections. Why is that? And to a community of women here… who are doing it by choice or by circumstance … virtually not simultaneously, yet with the knowledge others are too, say a little about how that may be beneficial for them.  Connect with Kelly: http://kellymcgonigal.com/ Kelly on Social: Facebook: https://www.facebook.com/kellymcgonigalauthor/ Instagram: https://www.facebook.com/kellymcgonigalauthor Twitter: https://www.twitter.com/kellymcgonigal Kelly McGonigal Book: https://www.penguinrandomhouse.com/books/564895/the-joy-of-movement-by-kelly-mcgonigal/ Other Episodes You Might Like: Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ LET’S GET PHYSICAL | History of Women’s Fitness: https://www.flippingfifty.com/get-physical/ From Sorry Symptoms to Happy Hormones: https://www.flippingfifty.com/from-sorry-symptoms-to-happy-hormones/