The Flipping 50 Show

Worried you might be making nutrition mistakes? We’ve got a no-judgment zone in this episode.  No one chooses to die sicker, fatter, or suffer but what if your daily choices were making that happen? Unknowingly, many adults make a wrong turn on the way to “healthy eating.” Foods learned at one point to be healthy are potential inflammatory foods. Foods you thought you ate enough of may fall short because of depleted nutrients from everyday habits.  Medications you need for conditions you have could be robbing your body of certain vitamins and nutrients and make the need for supplementation a reality.  How do you know where to begin and what is real, needed, and essential for your health and what is costly and or low quality?  My Guest: Robin Allen, owner of Necessary Nutrition for 14 years. She inspires thousands of people to use food and nutrition to build and repair their bodies. She continues to connect others to resources and tools to live a peaceful, health filled life.  Robin’s personal journey to living a healthy life fuels her passion for helping women over 40 understand the best practices for longevity. At one point,  pre- diabetic and overweight herself, she realized that food was either going to kill her or keep her alive. Questions we answer in this episode: In what ways do the chemicals in food change the biochemistry in our bodies? Let’s make it very clear whether we’re talking about processed foods or we’re talking about the chemical chain reaction set off by any food. I’m going to hope you’re preaching to the choir, an audience full of unprocessed food consumers.. But it may surprise them to learn that chemical reactions occur from all foods.  What are the biggest nutrition mistakes midlife and older women make? What supplements do you recommend women take and why? Where would a listener - overwhelmed with changes and options - start? Why is vitamin D so important for health? Connect with Robin: www.nessynutri.com Connect on Social: Instagram: https://www.instagram.com/nessynutri/ Facebook: https://www.facebook.com/nessynutri Other Episodes you may like: Easy Healthy Habits Start Here: Effortless Kitchen Hacks: https://www.flippingfifty.com/healthy-habits/ What to know about CREATINE Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ Preventing, Testing, and Treating Your Thyroid Dysfunction: https://www.flippingfifty.com/preventing-testing-and-treating-your-thyroid-dysfunction/

Learn how intermittent walking can help control blood sugar levels and support weight loss in menopause. Understand the impact of stress and exercise on blood glucose levels, and the role of insulin in controlling blood sugar. Get started with exercise and explore resources for health to optimize your fitness journey.

Want more effective exercise ? Let’s talk pelvic floor. The area between your anus and your pubic bone is some of the most important real estate a woman has. Do you know how to take care of it, stage it, and manage it?  My guest today shares that more women do now. She’s a young pelvic floor therapist with tips on what the pelvic floor is, how you can best activate, and offers some support for incontinence as well as prolapse in this episode.  We talk about core, what it is, how to activate.  My Guest: Dr. Dawn Andalon is a doctor of physical therapy, an educator, best-selling author, and Co-Founder of LEVEL4 PT & Pilates. She is a leading women’s health specialist and trusted medical advisor near San Diego. She has helped thousands of women around the world improve their health. She previously worked at Nike WHQ in Portland, OR as a physical therapist and consultant. Dawn is certified by Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, as well as weekend warriors. to enhance their chosen sport and for rehab with spinal injuries. She is highly trained in Pelvic floor rehab, holds a manual therapy certification from University of St. Augustine, and has special training with the female athlete population. Dawn also has a passion for women's healthcare, educating post menopausal women on how to stay healthy as they age. Questions We Answer in the Episode: What are some of the misconceptions about pelvic floor problems with aging and menopause? What do you wish women knew about pelvic floor exercise? Incontinence is a problem for some of our community members and not for others. Let’s talk about why that’s true.   What is healthy pelvic floor exercise? For listeners exercising and doing strength training, they’re well-aware of sets, reps, frequency, duration, sequence, and how it should feel (ladies if not… see me after the podcast!) Relay that concept for pelvic floor exercise.  How can women best incorporate healthy exercise for their pelvic floor as they age? Connect with Dr Dawn: level4pt.com/its-never-too-late for the cost of shipping Dr Dawn on social media:  Facebook: https://facebook.com/level4pt Instagram: https://www.instagram.com/level4pt YouTube: https://www.youtube.com/channel/UCa99k19-6mKmkq_TYeF9L2A Her Book:  https://www.amazon.com/Its-Never-Too-Late-Menopause/dp/B0B2Q15YSV?ref_=ast_sto_dp Other Episodes You May Like: You Ask Libido and Hormone Balance Qs: Dr John Gray Answers: https://www.flippingfifty.com/libido-and-hormone-balance/ Juicy New Menopause, Libido, & Intimacy Solutions: https://www.flippingfifty.com/juicy-new-menopause-libido-intimacy-solutions/ REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/  

Easy healthy habits coming up! Yes, exercise! However, what if it was easier than that to get more energy and boost your overall well being? We do certain things regularly. Your daily routine and mine are probably very similar day to day. That is what you do this morning in the first 10-30 minutes of your morning is probably similar to what you do every day.  What if you could take 50% of those habits and make them more beneficial? Without lifting a weight or breaking a sweat? Even 20% healthier… What would that do for you? Twenty percent more energy, 20% less tired, 20% more focus during your morning activities.. you get the idea.  This episode is all about the small upgrades that have become daily habits for me over the recent months and years. I’m sharing them with you here in the hope they make you reflect on what you’re already doing that could make you healthier easily! The problem with so many choices is often vetting out the quality products from the opportunists. It’s making sure it’s healthy – especially if you do it daily. I hear you when you say it’s overwhelming and there’s another one around the corner. I don’t fall easily. When I do I fall all the way. So, I’ve vetted for you the ones I love. Easy Healthy Habits for 2023 Anyone else start the hot water within minutes of waking most days?  With adaptogens you won’t even know are there, your hormones are getting a boost with every sip of Four Sigmatic Coffee. Listen to my recent Flipping 50 podcast with Danielle Ryan Broida to learn more about adaptogens, specifically mushrooms, and you’ll wonder why we aren’t all doing these simple things daily. Recently what I’ve noticed from testing my blood sugar levels (first thing, after whatever is in my mug is that my blood sugar responds better to coffee than to matcha if they’re treated equally. That is, I add coconut milk and a dash of stevia to both or a don’t, but to both. The value of a wearing a continuous blood glucose monitor(CGM) for a month is priceless if you’re a woman in midlife flirting with insulin resistance. Anyone can do it. I’ll provide a special link I use with clients and students so that they can benefit as we work together. For instance, right now our members are going through a month kickstart with me using CGMs. If Coffee, Then This  If I choose coffee and matcha isn’t in my mug first thing (or second, after about 16 ounces of lemon water, sole, or apple cider vinegar) it’s going in a pre-workout shake. Matcha is the perfect combo of chill pill and alert hocus focus. It’s a little easier on my gut personally than usual acidic coffees. (Though Four Sigmatic by the way is low acidic compared to other coffees).  Currently, I juggle the dual needs of my gut and blood sugar. When isn’t that true in life. I do find that when my gut is in good shape, coffee is not a problem. When I both drink coffee responsibly (2 mugs is my limit), and have optimal gut health, I can do it fine.  Since I switched to matcha in my morning mug two and a half years ago, with the exception of maybe 6 mornings, my gut feels better, and overall, I feel better all day. I don’t have that same short-lived pick-me-up from coffee or what I’d describe as a gnawing my gut. I enjoy sustained energy and a calmer gut.  I’ll link to a video I shared with the Flipping 50 community back in 2015 about research on Matcha’s fat burning boost potential. Whether you’re doing interval training – as in the study- or strength training, which I think we can safely extrapolate to say - the combination of matcha before the activity is also going to elevate fat burning after significantly. AND…. However, there are dozens of matcha makers now. Just one is quadruple screened, Pique Tea. And it matters. Heavy metals, mold, and other toxins are common due to the way matcha is grown, and many brands aren’t pure as they claim, while others don’t even claim to be! They’ve added fillers (like brown rice!?) and have very little matcha.  If it’s something you do every day, pay extra attention. We have more everyday stressors now than ever even when we’re conscious of them.  Going Green Enhancing your alkalinity is one of the best things you can do for your health, and any weight loss goals. Especially if you are trying to do low carb – as in keto. I personally recommend my clients bump their veggie intake to 6-9 cups a day. That would shock a carnivore community, I know. It’s the balance to additional protein from animal sources required to maintain muscle. Doing so will bump your acidity. Optimal pH levels are conducive to health. Acidic environments are conducive to disease.  Challenged by the idea of that many veggies? Mighty Maca, from my friend – shall we say our community friend, Dr. Anna Cabeca – is a way to bring in another adaptogen PLUS get the alkalinity we want and need for a healthier body.  You can’t lose weight, and keep it off, with the kind of energy and feelings of freedom we want- with habits that sabotage your health. Knocking your inner environment into acidity, exercising to burnout, soreness or couch compensation will not help.  Dr. Anna’s Mighty Maca meets a trilogy of needs. First, this greens powder where she’s tucked a dose of the adaptogen maca, requires a liquid. My favorite way to drink this is just in a tall glass of water or dumped into a small bottle of water as I leave the gym – it’s not been uncommon for us to workout together and after I’ve provided the exercise sequence, she has a sleeve of Mighty Maca in her pocket. I shake and go. Boom – it’s already helping to hydrate and make it easy to drink another 8-16 ounces because it’s got a lightly lemony fresh taste. This is not your toxic crystal-crap but it’s the same type of convenient packet. The maca – is an adaptogen I have used myself for almost 30 years – blended into smoothies, or taken in capsules from my friends at Femminessence (if you prefer), or this way. This is a game-changer for women in midlife. If you’re adrenals are taxed… and you’re not doing it, consider it daily but not off your grocery store shelf. There are 11 strains of maca and you need a clinical grade of specific types.  The greens – Dr Anna knows it’s hard to fit in 6-9 cups of veggies a day for most women (my recommendation for women in midlife) and that with a need for more PROTEIN than they’ve ever needed – or been aware of before – there’s an equal need to boost veggie intake to achieve a better pH balance. Her book Keto Green-16 outlines the benefits of a keto diet (at least short term) for women AND the need for pH support while you do it.   Want to understand this better? Don’t miss an interview with Dr Anna January 11, 2023. (I’ll link to the registration page. I’m inviting Dr Anna to answer a few questions about this and more. And we’re going to talk about stress, hormones, and cravings, and how to juggle what you want with signs and symptoms. Seeing this later? Miss it and want it? Let us know! Secret Sauce for Hair, Skin, and Libido  Midlife changes in hair (thinning and loss for some women), skin (thinning making visibility of wrinkles and reduced elasticity), and reduced desire for sex (dryness or pain) are common among women in our community. I started something for improved recovery from exercise (due to mitochondria health) that I was skeptical of AND yet tried it anyway.  Before I go further, you need to know, I’m a tough sell. I feel pretty good. Most of the time, I think, “this s*# works” .. the formula I created for women over 50 just works. So, I have no crazy card to play for bringing women back from the dead… or losing 100 lbs.., other than, if we remove the obstacles (overtraining, undereating, undersleeping) and improve the amount of stimulation for muscle, bone and your brain, we’re going to have improvements. Sometimes that’s 100lbs off, others it’s 10lbs and 14 inches, others it’s energy and libido back.  I didn’t count on a hair or libido kick, but I got one. I began taking C60 Purple Power just before my move in May actually. And I haven’t stopped. In three weeks I noticed thicker hair and my stylist noticed I had new hair growth (brown not gray) at my next appointment.  I started taking c60 for the mitochondria support we can all use as we age. AND… my vision is better, too. I DO recover better from exercise though it took me a minute to realize it. I’d started doing high intensity high impact intervals a little more often. (3 or 4 as opposed to 1-2 x/week) and no down time. There was no hobble off the couch. So, it went unnoticed and appreciated until I got thoughtful about the fact that I earned a little soreness that I didn’t have. How I Do It My favorite way to add C60 is a few drops into my coffee (cinnamon flavored is to die for!) or matcha mug (coconut oil) in the morning. That’s it. Nothing extra or new habit just… it’s sitting beside the coffee or matcha, so I don’t miss it. (Recently there are gummies – I still prefer the drops)  You could if you prefer use avocado oil on salads (but I have another avo oil I love instead and fear I’ll forget later in the day). You can also now use a rollerball application on your face and neck! LOVING that!! Linking to a video for you here. Look, I’m 59 in a couple months, I’ve got wrinkles … but I do get compliments on my skin regularly and this has given me a noticeable difference. I like the inside-out method vs topical personally! Superpower Energy My breakfast or pre-workout snack of choice lately is a little almond or coconut yogurt substitute (no sugar added, and no soy please) with Flipping50 protein powder and … a new product from Timeline Nutrition, Mitopure. It’s a derivative of pomegranate but you could never eat your way to this much. Little packets of powder (or capsules if you prefer – which I do not!) can be added to a smoothie, or in my case, I stir the berry-flavored powder right into my high protein pre-workout yogurt bowl.  Here's what I’ve noticed… after 3 weeks. Just a reminder, I’m a tough sell. I already do a lot of things to my advantage as witnessed above/before this point in the episode! But I feel more stable energy all day. I am really enjoying this heightened desire for moving. I can’t even explain it! I’m an 8x Ironman…so yes, I naturally may like to move more than the next person. Yet, I’ve gone through exercise intolerance, cortisol imbalance, and adrenal stress during my menopause transition. I get better results now in about 3 hours of exercise a week than I did with 20 just a couple years ago.  That puts a girl at a point where less is more and compliance is easy!  I’m different with Mitopure. A little more alive. If you can’t tell, I’m struggling to put words to the feelings. But with no other changes in my routine, this has really been a bit of a surprise. I’m sometimes quick to say no, not interested. But the research is too compelling in this case. So openminded, expecting nothing, I’m pleasantly surprised. And again... it’s easy. That’s the biggest test for me. Lunch and Dinner Upgrades Eating organ meats? Me either. Planning to? Me either. Look, I AM that girl who does certain things because they’re good for me. But I’m not doing liver or gizzards or anything of the sort. So, my chef friend (who cooks for the likes of Barbra Streisand and Tom Cruise) dreamed up this ingenious way to infuse organ meats into spices you’ll love. I sprinkle the Garlicky one on salads, veggies, meats, and seafood, even eggs on the occasion I have them. I stir it into a garlic aioli dip I make. That just about covers my meals! Chef James Barry’s Pluck is amazing. All the benefits of organ meats – potentially one of the most nutrient dense foods available – without the hassle or smell. (Use the code: FLIPPING50) Last but not least, are you still using olive oil? I know, Olive oil, olive oil, olive oil… right? But a large percent of olive oil is not good for you, it’s rancid. Yet, they sell it off the shelves like hot cakes to people thinking they’re virtuous and Mediterranean! Ava Jane’s Kitchen woke me up to this sad truth several years ago and I switched to avocado oil, which is better for the high temps I often use anyway.  On occasion I’ll use an expensive EVO or coconut oil, but I’m cooking most with Avocado oil. The AJK Colima Sea Salt from Ava Jane’s is an experience! It’s super coarse. You use your hands to crunch the salt. I use it on all those roasted and grilled veggies and on pizza crusts or chips made from brown rice tortillas. You can try it or join the club and have it delivered at the right frequency based on your cooking needs. These are great gifts for the foodie, or healthy foodie too.  None of these daily little additions are “extra” or crazy. They’re just an upgrade from what you may have sitting on your shelf that can boost your health and wellness without a drop of sweat or breathlessness.  If you’re a skeptic, I get it. How nice to dream that just eating healthy from the garden or farmer’s market, avoiding processed foods, and getting exercise, time outdoors and sleep are enough. In the moment we’re in, the chance is slim that though these habits are the foundation, we’ll need to reduce toxins in and around us now and in the future. The benefit though is more energy and more you than you may realize you can experience. Your Turn I encourage you to go through your day, your typical day. Where could you upgrade? Could an easy health boost come from the type of coffee or tea you start your day with the oil, spice, or salt you prepare food with. Consider what you wish was different or better about now, even if it’s good.  In our show notes today, you’ll find many links to the trusted resources I share. For any of the products I use, love and share I do make a small commission (While it doesn’t do much for me but buy lunch occasionally, it often means for you a special rate that I’ve scored for you than you’d have paid otherwise).  Don’t miss the special discount codes here for you.  Happiest, healthiest New Year.  Special Resources:  C60 Purple Power: https://www.flippingfifty.com/c60 CODE: FLIPPING50 Matcha Pique Tea: https://www.flippingfifty.com/piquetea Code: DEBRAA PLUCK Seasonings: https://www.flippingfifty.com/eatpluck CODE: FLIPPING50 (case-sensitive)  Four Sigmatic coffee:  https://www.flippingfifty.com/foursigmatic Code: FLIPPING50 Everyday COOKBOOKS from MY FAVORITE Hormone Experts:  Cooking for Hormone Balance – Magdalena Wzelaki: https://hormonesbalance.com/ KetoGreen-16 - Dr. Anna Cabeca: https://www.flippingfifty.com/ketogreen16 Other Episodes You May Like: Adaptogens, Herbs, Mushrooms | Sources for Menopause Relief: https://www.flippingfifty.com/adaptogens/ How to Keto Correctly for Women Over 40 with Dr Anna Cabeca: https://www.flippingfifty.com/keto-green-podcast/ The Most Unsuspecting Motivation Source | C60 30-Day Follow Up: https://www.flippingfifty.com/motivation-source/

You don’t wake up thinking about healing trauma. You don’t even search for it on your computer at night. You may however, want to lose weight… and be stuck. You may find you continuall get injured or get repeated bouts of colds or virus. But it’s just stress, right? That’s what we say.  Could your stress really be trauma? And what if that were keeping you from losing weight, or getting regular exercise?  I’m fine.  It’s in your head. Reframe it. You’ll feel better when you exercise.  They’ve all been said. You’ve probably said them.  If you think it’s a lack of discipline, motivation, or that you’re lazy… if you wonder why it isn’t working… again… even doing all the things, this is for you. It may be for someone you love or work with.  My Guest: Dr. Aimie Apigian, MD, MS, MPH is the leading medical expert on how life experiences get stored in the body and restoring the body to its best state of health through her signature model and methodology, The Biology of Trauma™. She is a double board-certified medical physician in Preventive Medicine and Addiction Medicine. She has a Masters in Biochemistry and a Masters in Public Health. In addition to her medical training, she is also a Certified Functional Medicine physician and has training and certifications specifically in neuro-autoimmunity, nutrition, and genetics for addictions, mental health, and mood and behavioral disorders. She has several certifications in various trauma therapies including the Instinctual Trauma Response Model (an art trauma therapy), Somatic Experiencing (developed by Dr. Peter Levine), and NeuroAffective Touch (Dr. Aline LaPierre). Dr. Aimie brings you The Biology of Trauma™: a new lens and a methodology that courageously both adds to and bridges trauma work and medicine by reverse-engineering the chronic effects of trauma on the nervous system and body on a cellular level. Dr. Aimie’s personal life experiences lead her into trauma therapy training, first for her adopted son, and then for herself. A unique lens for understanding trauma has come out of it, joining the two worlds of neuroscience and trauma therapy uniquely. It became the thread that ties it all together in a way that clinicians and patients find understandable and easily applied within their daily life. Dr. Aimie offers science-based solutions on how to rewire the nervous system with The Biology of Trauma. Accelerating the healing journey through recovery to resilience, presence, and aliveness. Dr. Aimie is the founder and CEO of Trauma Healing Accelerated, offering her foundational online course: “The 21 Day Journey to Calm Aliveness”, which is an experiential journey into the nervous system that is open to all as well as her 8 module certification course for practitioners, “Biology of Trauma” that teaches the protocols of addressing The Biology of Trauma on the different systems of the body. Questions we answer in this episode: What is the Difference Between Stress and Trauma? Why is Trauma Biology and Not just Psychology? How can you Recognize Unresolved Stored Trauma? When does Trauma Starts for Most People - the Current Pandemic of Insecure Attachment What are the effects of stored Trauma in The Body? You refer to a Biology That could get People Stuck on Their Healing Trauma Connect with Aimie: https://www.traumahealingaccelerated.com/ Dr Aimie’s 21 Day Journey:  https://www.flippingfifty.com/traumahealing  Connect on Social: Instagram: https://www.instagram.com/draimie/ Facebook: https://www.facebook.com/draimie/ LinkedIn: https://www.linkedin.com/in/dr-aimie-apigian-1b863244 YouTube: https://www.youtube.com/draimieapigian Other Episodes you may like: Turn Midlife Stress into Strength | Victim to Victorious Author: https://www.flippingfifty.com/midlife-stress/ How to Kick The Chronic Stress Cycle to the Curb || Women Over 50: https://www.flippingfifty.com/chronic-stress/ 6 Common Sense Steps for Health from Uncommon Motivation: https://www.flippingfifty.com/commonsense/

If you want to burn off body fat there are a few things you have to know. Very possibly there are a few things you need to unlearn.  In this episode you’ll hear me ask my guest these questions:  Are Keto and Fasting good for Midlife weight loss?  We are going to unpack the science of weight loss, specifically fat loss, and Stu’s recipe for success with his clients. We look at the difference between metabolism and fat burning and make sure you’re running toward the right goal.  And last, the secret sauce in this episode is mindset. Just how much or little does it have to do with your ability to reach your goals? We’ll dive into that too. Collectively you’ve got 60 years of experience on this podcast. Listen in, listen up and let’s start having a fat burning mindset. My Guest: Stu Schaefer is a 20-year award-winning celebrity weight-loss coach. He specializes in helping people put their body into The Thermogenic State so they burn fat 24/7… and lose weight like they did in their 20s. Stu struggled with anorexia in his teens. And when he overcame his eating disorder… he realized he wanted to help people create their perfect body in a healthy, sustainable way. Since then, Stu has helped thousands of people transform their body and empower themselves to create massive success in their lives. Questions we answer in this episode: Why does it get harder to lose weight as you get older and hit midlife? Listeners will ask about diets like Keto and Fasting? Do you find they work for midlife women? What's your secret sauce for easy and permanent weight loss? How did you figure all this out? What's the difference between metabolism and fat-burning mechanism? What do you find are the different needs between women who want to exercise more and love it, women who don’t exercise and need to start, and those who are exercising but in a way not working for them (maybe too much cardio) who want to lose weight? How does mindset affect your body? Connect with Stu: https://flippingfifty.com/stu Stu on Social: instagram.com/stuschaefer https://www.facebook.com/stu.schaefer.5/ Other Resources:  Continuous Glucose Monitor: https://www.flippingfifty.com/glucose Monitor your FAT and MUSCLE when Losing Weight: https://www.flippingfifty.com/smart-scales

When you saw the title of this podcast, what was the first thing that popped into your mind? Like “Is it too late to lose weight? Too late to go back to school? Too late to be a lawyer? Is it too late to find love? To climb Mount Everest?” What would be your end to that question? As you think it over, there are some reasons why you may come up empty handed…because life is pretty good right now. We’ve all been raised (those of us who are 50 or more!) to not ask, not put yourself first, and not have that on your mind. That it’s not good to want. My Guest: Sheree Clark is a Midlife Courage Coach, television show host, inspiring speaker and accomplished author. Sheree has written and presented on topics ranging from finding your passion to overcoming career burnout. Her Fork in the Road coaching practice keeps her busy working with clients one-on-one and in groups on creating an authentically fulfilling life. In her personal time, Sheree and her cat Lotus work on their yoga poses. Questions We Answer in This Episode: Why do you think it takes guts or courage to be your best version of yourself? Shouldn’t that be easy? How would someone know when they’re not living up to their own potential or living their purpose?  How does a woman feel if she’s there?  Do you think it’s ever okay to “settle” and to just be where you’re at, even if it’s not your ideal or vision? What would you say to someone listening who feels THEY are not at their best and they want more from life? Connect with Sheree: Talk Series for Midlife Women: https://flippingfifty.com/talk-series Free Talk Series January 16 – 31, 2023. Come find out how to thrive courageously in Midlife. Connect on Social: Facebook: https://www.facebook.com/ForkRoad/ Instagram: https://www.instagram.com/forkintheroadiowa/ Other episodes you may like: The Gratitude Podcast: https://www.flippingfifty.com/gratitude/ Why Creativity Matters More in Midlife Movement (how to get it): https://www.flippingfifty.com/creativity-matters/ Why It’s So Hard to Change Health Habits (and What to Do): https://www.flippingfifty.com/change-health-habits/ Proof It’s Never Too Late (and How to Do It): https://www.flippingfifty.com/never-too-late/

Your best 2023 will be no accident while it might include surprises and serendipitous wonder.  On this day, in this month millions set goals, resolutions, and I don't. I've believed and witnessed that SMART goals are dumb since 1984.  The older adults get the less they set them because the more they know they don't work. SMART goals have never ever included the obstacles and the path back on track when you hit them.  And this has been my way around empty goals and unfulfilling resolutions since 2000. I've been offering this as a health and life coach since then to my clients, students, corporations, retreats, and to staff members of agencies I led. It's been a lucrative workshop and an activity I do myself.  Then I stare at what I learned by doing it with wonder. I know at a glance what I loved and what sucked my energy dry. I know what took up time and that I wanted to force results from that only frustrated me.  And so here it is, the longest podcast I've ever recorded, where I've tucked in my favorite intention-setting best year plan ...for FREE.  My Intentions for Today and Best 2023?  I woke at 5:50 am this January 1 and had NO intention of doing this. For the first time in many years though I wasn't offering or hosting a New Year's workshop, coaching session or workout. And I had no plans to do so. And what a waste.  So I'm sharing this for your best 2023. My ask of you is that you help spread the word about this podcast. Or if you're a fitness professional, I ask you to share She Means Fitness Business with fitness & health coaches.  What Kind of Best 2023 Might Be Ahead?  From this year planning workshop, I've had clients/students realize that a relationship they thought they wanted isn't and they've found the freedom and joy they wanted.. elsewhere.  One student realized her dream of doing something other than her present career was still calling her after decades so she went back to school.  Others just realized their values were far different than the tangible goals they thought they should be setting, and because of changes began to not only love work more but make more money doing it.  A few things I'll ask:  [12:20 What happened in 2022?  What disappointed you in 2022?  44:40 What roles do you play?  1:02:00 What is your self-assessment of your dimensions of wellness?  Are you a member?  You'll find I'm emailing you... with the workshop playbook. It looks like this:  If you're not yet a member... the doors are open right now.. and close on January 5. Monthly and annual membership options are available.  If this workshop episode was valuable for you, I would so appreciate you sharing the podcast with your friends and relatives to spread the word and help us reach our goal of helping one million women in 2023.   

In this top 10 podcasts 2022 edition I will countdown Letterman-style (he’s from Iowa, of course)! Show notes will have the links to each so you can listen easily. Find those at /top-10-podcasts-2022 Starting with number 10 and working our way up, here are your Top 10 podcasts 2022 for the Flipping 50 show.  #10 How chronic inflammation can interfere with your best life after 50! Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. https://www.flippingfifty.com/chronic-inflammation/ #9 How to Eat for Strength Training for Women One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight. https://www.flippingfifty.com/eat-for-strength-training/ #8 Intermittent Fasting for Women | Health & Wellness | When Yes When No This episode is all about Intermittent fasting for women in midlife. I’ve got one of the most globally recognized experts with me talking about the what’s the whys and the whens… as well as the when not to’s.  If you’ve dabbled, you’ve shunned it, you’ve been tempted… chances are you still have some questions. We’ll answer many here in our discussion.  https://www.flippingfifty.com/intermittent-fasting-for-women/ #7 Why Menopause Weight loss is So Hard and How Your Brain is Taking Over Weight loss is so hard! I’ve heard that a million times. But why can’t we crack that code? Well, my guest today is sharing how your brain has hi-jacked your weight-loss wishes and what’s working against you. She’s also got a solution. And trust me you do not want to miss it when I ask her why she’s doing “this.”  Her story is a must-hear. If you think no one understands your relationship with food or disordered eating, stay right here.  Spoiler alert – I’ll give you two take-aways from this episode: Planning ahead is a must.  Automate eating. And that’s just because there’s so much more juicy content inside.  If you’ve said it, weight loss is so hard, this is for you.  https://www.flippingfifty.com/weight-loss-is-so-hard/ #6 The Missing Link in Weight Loss for Women Over 50 Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50.  My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) https://www.flippingfifty.com/weight-loss-for-women/ You’ve got endurance! You’re halfway through this list of top 10 podcasts 2022! Hang in there! I’d love to know… have you listened to them already and would these have been YOUR vote too?  A little inside intel - we’ve had this convo behind the scenes that in fairness to my recent guests and podcast episodes we need to do this in June too for the past 12 months. We did weight some of our recent episodes in such a way that we didn’t ignore those that just haven’t gotten enough time to have downloads yet. Even so.. Episodes from last week, just won’t have had the chance to prove themselves yet!!  OKAY.. enough halftime show, on with the top 10 podcasts 2022 edition!!  #5 Fat Loss in Menopause: It’s Not What You Think If you spend half a minute on social media, you could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise.  You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future. This episode explains the interaction of your hormones on your fat loss efforts. Whether it’s isolated to belly fat for you or it’s an overall inflammatory response meaning you carry extra weight throughout your body, this is for you! https://www.flippingfifty.com/fat-loss/ #4 Perfection Detox for the Mindset of Midlife Success Need a perfection detox? Or have you shed that skin already? No matter where you are, this message resonates with women over 50. Even younger women are tired of being tired in pursuit of something they know they can never have, be, or enjoy.  In this interview episode, my guest shares her own journey through perfection detox. I think you’ll be able to relate. We’ve talked liver detox, electronic and digital detox, so why not perfection detox? This interview with fitness icon Petra Kolber was so much fun. A sucker for an accent it was awesome for me, and she’s a lovely person as much as she is talented and living the follow-your-dreams not your same-old-road advice we often hear but may be reluctant to do.  https://www.flippingfifty.com/perfection-detox/ #3 You Ask Libido and Hormone Balance Questions: Dr John Gray Answers Libido and hormone balance questions were at the top of the list for our community members.  Today you want to plan a long hike. Take us with you. Then share it with a friend and listen together after they listen. If you’re listening for yourself, you’re still going to want to hit replay.  What I love as much as anything about this episode is that Dr John Gray became popular in the 80’s and 90’s. Today, in 2022, he got lit up during this episode. He is still as passionate and purposeful about what he is doing as ever. My wish for myself and for you is that we all have that kind of purpose-driven passion in our lives for as long as possible.  If you’re familiar with the Mars and Venus books you’ll love this. If you’re not, you’ll want to read them! https://www.flippingfifty.com/libido-and-hormone-balance/ #2 Questions About Gaining Muscle and Strength for Women Over 50  Recently I shared a study about the loss of muscle (sarcopenia) during menopause and since, questions about gaining muscle and strength over 50 have been pouring in. In this Q and A episode I’m answering them. They’re split, about half are about exercise and the other half are about the protein that you seem to know you need. There’s confusion about how to juggle intermittent fasting, getting enough protein, and whether fed or fasted exercise is best for gaining lean muscle. I’ll try to answer many of your questions. I by no means think this is a one-and-done episode that will eliminate any questions! https://www.flippingfifty.com/gaining-muscle-and-strength/ #1 More Strength, Less Cardio in Menopause & Beyond  More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition.  This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t.  Stacy is renowned for her tagline, Women Aren’t Small Men. We’re singing the same song, as we at Flipping 50 tell you, you’re not a man, a mouse, or a young woman - not even younger you - so exercising for the hormones you do have now will make all the difference to your results now and those you want for decades.  Many thanks to Dr Stacy Sims not only for this interview episode, but for the work she’s doing to help women grow older stronger.  https://www.flippingfifty.com/less-cardio-in-menopause/ There you have it, our Top 10 Podcasts 2022 edition! Thank you for listening! Thanks for sharing your comments and rating! I’d be so grateful for an iTunes rating if this was helpful for you.  Thank you for Leaving a Rating in iTunes!  https://podcasts.apple.com/us/podcast/the-flipping-50-show/id903871206 Other Episodes You Might Like:  Top 10 Podcasts for Menopause Health & Fitness in 2021 https://www.flippingfifty.com/menopause-podcasts/ Top 10 Flipping 50 Podcasts of 2020 https://www.flippingfifty.com/top102020/ Top 10 Most Popular Flipping 50 Podcasts of 2019 https://www.flippingfifty.com/most-popular-podcasts/ Flipping 50’s 10 Most Popular Podcasts of 2018 https://www.flippingfifty.com/most-popular-podcasts-of-2018/

Discover five solutions to try when your workouts aren't working, including incorporating lower level exercise and reducing cortisol levels. Learn about the benefits of powerlifting for improving bone density and burning calories, and the importance of sleep for hormone optimization and muscle growth. Find out tips for making your workouts more effective, and join the research-based challenge designed to help women in menopause start and maintain an exercise routine.