The Flipping 50 Show

I swear by my infrared sauna (In fact, recently my hormones were off due to supply-change issue resulting in a change of the type of estrogen I was given. My skin- breakouts – and water retention were the worst. I used my solo sauna for 14 days in a row and got a lot of relief and quick healing for my stressed skin). Saunas are gold for so many reasons. For more on what exactly they do for you and how to use them, read this post/listen to the episode.  Benefits of Sauna that I Love Look, I’ve been a sauna fan since high school when first introduced to one by one of my older siblings or their spouses, I can’t remember which. In high school? It just felt good. I loved the heat and the sweat on a cold day… and the way my skin looked and felt after. Little did I know I would need all of these benefits: Improves Insulin Sensitivity Burns Calories (heat regulation) Improves Heart Rate Variability - This is a measure of recovery I discussed in You Still Got It, Girl! Increases resilience of cells to stressors Increases autophagy -  It’s like benefits of fasting without fasting. But imagine coupling the two. Provides a cardio-like stimulus for the heart (and no, that doesn’t get you off the hook) Increases brain-derived neurotrophic factor (BDNF) Reasons to Use Infrared Sauna, Specifically | Benefits Heats deep in tissues - It’s an inside out kind of heat, not like lying in the sun or a steam room heating you from the outside. Helps eliminate toxins - We store toxins in our bodies (specifically fat, making it hard to lose fat) so this release supports the release of fat. Exposure or consumption of heavy metals, PBCs, phthalates, flame retardants, pesticides, for example, get stored in fat by your body to attempt to protect and remove them from circulation. Boosts nitric oxide- You’re going to hear more about this. It’s something that dilates blood vessels. Provides rest/relaxation - While in the sauna in the late afternoon/evening I can power nap for 10 minutes. In addition though, I also sleep so soundly and am ready for bed that night in the most optimal way. Supports immune function. - ‘Nuff said about our desire for this one, right? It does this by mimicking a fever. That’s how your body deals with infection. With sauna you’re giving it a small dose so each time you have a boost in your immune system. Here’s How I Use My Infrared Sauna I like to do about 30 or 35 minutes regularly. What’s regularly? That’s about 3-7 days a week depending on my schedule and of course traveling throws that off. But when I am suffering from something – like right now, my estrogen levels have gone haywire due to a supply chain issue with the BHRT I was using. I’m using it every day for 14 days since – did you know? Throwing off hormone balance throws off fluid retention. It’s one of the signs I first noticed in 2019 when I finally cried uncle and said, I can’t flip this switch alone. Of all the reasons to use infrared sauna, I prefer the ones that are “extra.” You know, like better recovery, better skin, faster healing, boosted immune system. But, I’ll admit when I really NEED a benefit, I’m a lot more consistent. (Like this little 14-day sprint I did. And it would have been a longer streak but I left for a trip at that point). I start at lower temps if it’s been a while. Using my Solo Sauna I use the settings and keep it at 5 to begin. I build up so I’m usually at 7 or 8 for slightly longer periods of time. I make sure before the sauna I’m well hydrated, with some high-quality salt or electrolytes and consume more water and salt afterwards as well. For travel to Cozumel Ironman (twice since I’ve had my sauna) since I lived in hot dry climates, the training there wasn’t much support. So, I would sauna after exercise when possible and try to stay in 20-30 minutes. Definitely add electrolytes and extra salt (your body doesn’t lose just water! Even if you’re not training for an Ironman). I did about 14 sessions in the few weeks leading up to the race. So, my body was ready, and I had some idea of how to monitor my sodium needs. What did that do for me? Helped me to keep my heart rate lower comparatively than had I not done it. It also supports blood volume and red blood count (helpful to deliver more oxygen to working muscles). Ideally it helped me keep cooler during competition because my body was used to it. Overheating is a real concern when you’re in heat and humidity exerting yourself. When you do so for up to 17 hours, you want to take all precautions! BUT… you don’t have to be doing an endurance competition or traveling to a hot humid environment to benefit from infrared sauna. And start with any sauna you have access to, they’re all beneficial, infrared just more so. Here’s what sauna can do for you: Increase oxygenation and sweat rate. Why it’s good: Early onset of sweat means you’re able to cool yourself better. In a humid environment that gets a little tricky because if the air is saturated it doesn’t evaporate from your skin and cool you, but it still allows you to lose heat from your body. The increased oxygenation means that your working muscles get more oxygen to perform better. In addition to the internal benefits for longevity you may not “see” right away, these two will make exercise feel better and be more effective for you. Longevity benefits of sauna  A frequent use of sauna is associated with lower risk of dementia, hypertension, heart disease. Now, who knows, it’s very likely people who use saunas overall have healthier lifestyles than those who don’t. So, it’s hard to tell specifically what habit was most related. But as a 38-year fitness professional, and at that point 13 years in perimenopause as an endurance athlete, it does make a difference. I moved a few months ago. I just unpacked my sauna again yesterday because of this new-found need and I’m using it for 14 days. But after even just three sweat sessions in a row.. I sweat out pools of retained water and slept longer and deeper than I (already a good sleeper) normally do. And my skin seems to be calming down too. What about you? Do you sauna? I’d love to know the reasons you use infrared sauna, or why possibly you started to and then actually still do! Links to the Sauna I have at Home: (FREE SHIPPING in September)My Sunlighten Solo SAUNA Built-In models friends and family members enjoy By the way, FREE shipping in September (that's a big plus!)  Links to previous posts & Flipping 50 episodes about Sauna: Improve Fitness without a Workout: https://www.flippingfifty.com/sauna-benefits/ Hype or Hip: Sauna Benefits During Menopause: https://www.flippingfifty.com/sauna-benefits-during-menopause/ 

What’s the relationship between iodine and thyroid health? That’s our conversation today. The explanation provided by my guest (returning guest, Sara Banta) makes a complicated, integrated process of body functions much easier to understand.  My Guest:  Sara Banta is the owner of Accelerated Health Products in addition to the host of Accelerated Health Radio and TV. She helps her clients and listeners reach their optimal state of health through proper frequency enhanced detox supplements, cutting edge technologies, and modalities. Her journey hit rock bottom about 15 years ago suffering from Crohn's disease, hormonal issues, PCOS and heavy metal toxicity. After Western medicine couldn't give her answers or solutions, she discovered natural solutions that actually worked. As she was on her journey, she was hit with her 9 year old son’s diagnosis of leukemia. It was that moment that she knew she had a bigger calling in life; to open people’s eyes to the world of natural healing. Fast forward to today where she serves her clients and listeners with cutting edge protocols that combine Scalar frequency-based supplements, Chinese medicine, healing devices and much more to detox, reset and rebuild their Body, Mind and Spirit. She has a degree from Stanford University in Economics and Psychology, Institute of Integrative Nutrition, and the Invincible Wellness System. 00:00 Questions we answer in this episode: 04:56 Why is iodine a necessary supplement in today’s world? 09:42 Who tests iodine sufficiency?  10:05 Why is it such a controversial supplement? Really, even among functional doctors, this one got resistance from my own functional doc.  The elephant in the room is, just when you might be open to exploring a new path to health, your doctor may throw up just one little additional source of resistance - a tone of voice, a look, or a flat out “That’s really is voodoo medicine” - literally heard by a good friend of mine yesterday when he asked his doctor about testosterone options and opened up with the the “optimal” vs “normal” level.  13:15 What will make TSH go high taking iodine? 17:56 What is causing a rise in hypothyroidism? What dietary and other supplement tools can help thyroid health? 33:00 What's the future of medicine? Connect with Sara:   Www.sarabantahealth.com  @acceleratedhealthproducts Resources Mentioned on this Episode: Accelerated Health Products: https://www.flippingfifty.com/accelerated Genius Insight App (find it on www.sarabantahealth.com)  Amp Coil  Accelerated Silver Prior Episodes You May Also Like:  Dr Alan Christianson regarding Thyroid and Iodine: https://www.flippingfifty.com/reverse-thyroid-disease/  

What do you wish you’d known about menopause before you got here? Will you pass on information to your daughter differently? Here’s one chance. This episode is a fun jaunt both into the deep wants and wishes we all feel and some of us express.  We do a fun rapid fire game where I list symptoms of menopause and Dr. Stills fires back what it makes her consider first.  This episode is sponsored by the Flipping 50 Menopause Fitness Specialist course. I share more about it in the She Means Fitness Business podcast for fitness professionals. Click for more, or listen on your favorite podcast platform to She Means Fitness Business, or share with your favorite fitness pro.  My guest today shares as much as we can pack into this episode about what you and your daughter both want to know about menopause, before, during, or after.  My Guest:  Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards. Using her 20+ years of experience and extensive training and background in European Biological Medicine, anti-aging therapies, and Bio-identical Hormone Replacement, she has successfully helped thousands of women transition gently through the different stages of their lives with all natural methods.  Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science Of Self Healing podcast.  She is an expert physician for Women’s Health Network and she educates other physicians as the Co-Lead North American lecturer for the Paracelsus Academy in Switzerland. Patients work with Dr. Stills in a variety of ways: through telemedicine consults and her life-changing retreats for individuals or small groups in healing and rejuvenating locations around the world. Some patients will even fly out to see her or fly her in just to get the chance to work with her one on one.  00:00 Questions we answer in this episode:  09:50 If you could wave a magic wand and have women know things about menopause what top 3 things would you like to have them know before they arrive?  What’s the ideal time to start prepping for menopause?  16:26 If I said sex, skin, and fat … the greatest of these is ______________ … and I meant this is the greatest concern of women when they hit that transition how would you answer that?  Anti-aging therapies vs Pro-aging therapies? Which label feels to you like a better fit? And why?  Here are some of our rapid-fire questions. I say a menopause “sign/symptom/nuisance” you say… a remedy, habit to start or something to stop that would give the quickest support .. wanna play?  26:43 Painful intercourse  26:52 No desire for sex  27:06 Hot flashes  27:14 Belly fat 27:58 Insomnia 28:08 Feelings of depression/anxiety  28:29 Forgetfulness  Gut issues making “eating healthy” complicated  You’ve got a summit coming up, and I’m in ! And you and I chat at dinner about life and menopause and travel and all the things … while you’ve got a busy practice, a crazy travel schedule, and when at home you’re like grandma on steroids. What’s the importance of hosting a summit to you? And why now?  31:03 Can you share a little about the summit and tease some of your guests? I’m honored to be speaking, and yet feel like my listeners are getting me .. the draw of those great experts I’m among may be for them greater!  There’s so much more to share about menstruation and menopause. If one goes well, the other tends to go better. The time to think about  Join the Summit: Mastering the Menopause Transition  https://flippingfifty.com/mastermenopause  Follow Dr. Stills on Social: facebook.com/drsharonstills  instagram.com/drsharonstills  

It’s Q and A time again and this time it’s a round up of 5 menopause fitness questions. I got these from our Flipping 50 Insiders group on Facebook. If you’re there or you’re commenting on the show notes themselves, we often pick those questions precisely for episodes like this. These are some of your favorite episodes based on the downloads!  Thank you by the way for sharing, it really helps you and I both when more of the world is tuned into nuances of midlife fitness.  Kathy asks:  If you are feeling tired, run down, sore, or achy how do you plan your week of weight training and HIIT? It has happened that as the week progresses something may crop up and I feel I need to eliminate one day of my workout to take a break.Is it best to skip a weight training or a HIIT day? After doing large muscle strength training and beginning to move on to smaller muscle in arms, is it effective when doing only one set (for the smaller arm muscles)? I find myself running out of time some days and wondering if it is worth the effort to do only one set when 3 sets are not possible. Should I always do 3 sets for each muscle group?  Kim asks: If post menopausal (total hysterectomy 1 year ago), on BHRT and began experienceing abnormally low energy and mood and interrupted sleep, how “hard” do I push myself? I’m able to do the strength training 2x/week with 72 hours apart but feel drained on the other days. I really want to get results.  Teresa asks:  Do we count warm up and cool down time towards the 45 minute HIIT each week? I have been doing 5 min WU, 20 minutes of intervals and 5 min of cool down twice weekly. Does this sound about right?  I hope these 5 menopause fitness questions have given you some insight - or confirmed, you've got this!  Resources:  Flipping 50 Insiders Group: https://www.flippingfifty.com/groups/flipping50insiders

If you need just one more little nudge to get out the door, or turn on the exercise video today, this post is full of reasons to exercise after 50… unrelated to weight loss. Though, full-disclaimer, weight control, specifically body composition is always a benefit if your dose-response ratio is right.  An article in the NYTimes Well post on August 24 got the attention of exercisers. The article relayed a recent study in the British Journal of Sports Medicine (August 2022) connecting exercise to longevity. Even though not new news, hearing the exercise you’re doing has specific benefits reinforces your choices and commitment. With ongoing research on placebo effect, we also know that consciously plugging into the benefit of the exercise you’re doing, amplifies the results.  But let’s face it, as we get closer to death, longevity means more. If we’ve lost some significant health ground during the pandemic due to illness or inactivity, there’s a greater chance that we are motivated more by fear. But what about the rest of us?  You look pretty good. You, nor anyone else, thinks you need to lose weight.  Even so, there are reasons to exercise after 50 Stress kills. It’s directly.. Not indirectly, associated with over 85 diseases. And if you produce endorphins, serotonin, and dopamine - all responsible for a good mood - during exercise your cortisol level is lowered. They can’t all be up. So.. produce those feel-good neurotransmitters and you can not only be in a (1) better mood… (2) you decrease risk of disease.  How much exercise? Jogging 15 minutes or walking an hour decreased risk of depression by 26%. That’s a big deal considering 41% of midlife women deal with depression and 51% with anxiety.  (3) You sleep better. Just 10 minutes of self-selected exercise intensity improved sleep quality by 33% according to a National Sleep Foundation survey. How fast it happens? Past participants in the Hot, Not Bothered10-Day Challenge said they experienced better sleep by the 3rd day.  (4) You have more energy. Now this one may naturally be tied to sleep. You’re not sleeping, you start sleeping, you’re going to feel better. You also produce more mitochondria when you exercise with adequate intensity.  This one’s also tricky. Those who are over exercising, under recovering, or both are just sabotaging themselves thinking that feeling lousy will some day miraculously make them more fit. Never going to happen. The winner is almost always the athlete who shows up for game/race day better rested. Playing this game of life is no different.  Appetite? Contrary to popular belief, the right exercise (5) curbs a crazy appetite by controlling blood sugar, and improves a sluggish appetite because it gets things moving and improves the function of everything, including your thyroid which contributes to metabolism. (6)  You will find less risk of visceral belly fat (reduced by 6% over 12 weeks for women using HIE training but insulin sensitivity didn’t change from exercise alone, indicating that post menopause a reduction of carbohydrates overall, and a switch to the type and timing of carbohydrate consumed is also important. When you have an appetite and a healthy metabolism (though I know we’re flirting with weight loss - that’s not where I’m going), you may feel more frisky. That and exercise of almost all kinds gets you moving your hips more. Blood flow to your pelvis, (7) better digestion* from exercise itself and from eating better that naturally results, as well as and improved metabolism could also improve your libido (8).  Better digestion from exercise?  “Exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria.” These are all positive effects on gut health. What kinds of exercise helps libido?  It seems all kinds within a sweet spot. That is more exercise was associated with less chance of sexual disfunction. However, over training or exercise that exacerbates adrenal fatigue and will have the opposite effect.They types of exercise include weight training - that stimulates testosterone, short intense intervals, and those like pilates or yoga, that increase blood flow to the hips specifically. Of course, the specific pelvic floor exercise, kegels will do good.  For women, sexual arousal is short-lived. Though there may be an overall level of sexual activity in women who are active, the rise of hormones that improves sex means shortly after exercise is a good time for.. Well, a good time.  In case you didn’t know, exercise is one of the best things you can do for your brain. Aside from happy transmitters, more muscle mass is associated with reduced risk of Alzheimer’s and dementia. (9).  Brain-Related Reasons to Exercise After 50 For every 1 unit of muscle strength, there was a 43% decrease in the incidence of Alzheimer's Disease. What types of strength training? Using the minimum dose of 2x a week strength training, where AD was present, that was using machines to eliminate cognitive issues from becoming an obstacle. The inclusion of power exercises (fast twitch muscle), and of cognitive games during the strength exercise was also beneficial.  To Try:  Count by 3s as you do each repetition, recite your phone number backward between sets, learn someone else’s phone number, recite it, then backward, tell me your phone number by number first, area code next and your middle digits last between sets. Determine your age in 1977, or how old your grandmother would be today if she were alive.  You’re more attractive. There’s no faking health. Not really. You can definitely buy anything these days. Implants, which run a risk, botox, hair extensions, nails… you name it. But one thing you can’t fake is real health. Your eyes shine or they don’t. Your skin glows or it doesn’t. Look in the mirror when you exercise and you’ll see it. The increased circulation and elimination of toxins through sweat as well as waste removal internally… it all adds up. No way to fake that. (10)  A Camera-Ready Move Besides improving lymphatic flow that can decrease puffiness around the eyes (the morning before a photo shoot my photographer found me on the treadmill about an hour before the shoot doing a quick 20-minute interval session because I hadn’t slept well), science shows that the skin of aging athletes was more resilient than that of couch potatoes.  That? Brings us back to the conversation about mitochondria. It’s about both boosting the cellular level production of mitochondria where you change the way you age. (Listen to the explanation of mitochondria and the benefit of algae in your diet).  And bonus… confidence. (11) If you’re lifting weights, especially, the change in your posture is reflected in the way you carry yourself. People turn to watch confidence walk in the room. More than just a beautiful woman, it’s confidence that captures attention and holds it.  For midlife women especially, who go through so many changes, some that may deal a blow to the self-esteem or body confidence, exercise added a big boost.  What’s your biggest of these non-scale reasons to exercise after 50?  References:  (1) https://pubmed.ncbi.nlm.nih.gov/35416941/ (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/ (3) https://www.eurekalert.org/news-releases/678942 (4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627948/ (5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/ (6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340823/ https://pubmed.ncbi.nlm.nih.gov/33345051/ (7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/ (8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939225/ (9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2838435/ https://pubmed.ncbi.nlm.nih.gov/35712202/ (10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531076/ (11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603361/ https://pubmed.ncbi.nlm.nih.gov/34299744/ Primary research:  https://bjsm.bmj.com/content/early/2022/08/10/bjsports-2022-105519 New York Times article:  https://www.nytimes.com/2022/08/24/well/move/cardio-strength-training-benefits.html Episodes mentioned: Mitochondria and algae: https://www.flippingfifty.com/mitochondria/         Flipping 50 TV libido: https://www.flippingfifty.com/get-your-libido-back-episode-3/ Resources: EnergyBits code: debra for 20% off! HERE: https://www.energybits.com/ 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge

If you’re tired all the time, the fastest way to make progress is to stop.  Truth. Women currently in midlife can have limited beliefs about exercise.  If these ring true for you in spite of feeling more tired then stay tuned:  [Limiting Beliefs]  I have to exercise because I want to lose weight  I need to push through the exercise in spite of being tired all the time.  When I get more fit I won’t feel so tired. If I just lose the weight, then I’ll have more energy.  Look, there are more but I’ll stop here.  Let’s unpack each one of them. I’m going to unpack these AS IF, you’re tired all the time.  Whether you: Could take a nap after exercise Are tired before you even begin  Can’t get yourself going to exercise before noon  Find you’re tired even following the Flipping 50 Formula for women in midlife  … this is for you.  You have to exercise if you want to lose weight.  Truly at some point you will WANT to exercise, but if you’re exercising tired, you may be PREVENTING weight loss.  How is that? It's about the interaction of cortisol, adrenals, and fat storage. You Need to push through exercise in spite of being tired all the time  It’s immediate evidence that you’re defaulting to the “hard work” needed for results we were taught by post-depression parents! 1) it doesn’t need to be hard 2) pushing comes with no brownie badge, in fact is digging you deeper into that adrenal stress (low cortisol) and that can wreak havoc with your thyroid. All of which.. Responsible for your energy and metabolism.  When I get more fit, I will have more energy. Girlfriend, you won’t “get more fit” if you don’t have the right hormones operating and or have the wrong ones in a perfectly imbalanced place.  This is a do-not-pass-go-do-not-collect-$200 thing. You can’t skip ahead.  If I just lose the weight, then I’ll have more energy.  You can’t lose the weight while in fat storage. And when your adrenals are working overtime, your cortisol is off (too high or too low), there is no fat burning happening. Just adrenal stress.  Resources:  Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge  8 Daily Habits(AND my TEDX talk): https://www.flippingfifty.com/TEDx  Facebook page to find videos of Formula: https://www.facebook.com/flipping50tv  

Are you familiar with PRP therapy? How about shockwave therapy? My guest today and I break down the what, why and when… as well as the who is and isn’t a candidate for it. If you’ve got questions about these treatments and certain chronic issues like plantar fasciitis, hip bursitis, or carpal tunnel syndrome… or you’re interested in a little vampire facial … this is your episode!  Need an easy way to start exercise? The 5 Day Flip 00:00 My Guest: Dr. Sabrina Solt is a naturopathic medical doctor located in Scottsdale, AZ. She has been practicing regenerative and anti-aging medicine since 2013. Over the years, she has mastered various treatment modalities, such as prolotherapy, PRP, adipose and bone marrow derived stem cells, as well as birth tissue biologics such as amniotic allograft and exosomes. She is known for crafting comprehensive and custom tailored treatment plans for her patients which include things like diet and lifestyle changes, nutritional supplements, bio-identical hormones, peptide therapies, and of course regenerative injections. In her free time, Dr Solt enjoys reading, traveling, and spending time with her husband and two children.  Hear about Plasma Rich Platelet Therapy and Shockwave Therapy (and Platelet Poor Plasma!)  Questions we answer in this episode:  What is PRP? What can it be used for? 03:50 What are the Male (and female!) sexual applications 04:58 Are there any negative side effects or down time?  08:00 Number of treatments to experience benefits? 10:35 Who is a good candidate for PRP? 16:54 What is shockwave therapy?  17:25 When is it used? What does it treat?  What precautions or side effects?  Connect with Dr. Solt:  Website: Www.stemcelltherapypro.com Instagram: https://www.instagram.com/drsolt  

Running and Returning is a book, a story, and a glimpse into the tapestry of life for now 61-yr-old runner, Vicki Hunter. Vicki is a prior fellow trainer I met in at RallySport in Boulder. She has recently published a book and whether you are a runner like Vicki, a parent of a child with addiction, or none of the above… this episode is one you’ll identify with.  Vicki’s story is testimony to the resilience of the body and the mind.   00:00 My Guest:  Vicki Ash Hunter is a writer, runner, coach, and retired university instructor. A lifelong athlete, Hunter found respite in running as a teenager in the 1970s and hasa since relied on it to satisfy her competitive nature and keep her body and mind healthy and strong. Her running resume is stacked with races ranging from 5K to 50 miles, including the 1988 Olympic Marathon Trials and the Pikes Peak Marathon a dozen times, She still competes, and in 2021, at age 60, ran the Boston Marathon in 3 hours, 30 minutes.  Hunter’s running career is dotted with accidents and injuries, however, and some of them were life-threatening and life-altering. Most significantly, she came back from near-death after a car accident in 1997, when she was pregnant with her first child. She credits her own fitness and fortitude; her will to deliver a healthy baby; running; and the care of specialized and alternative practitioners for her and her daughter’s survival, recovery, and return to real life.  Where she is now Hunter, who retired from the University of Colorado, where she taught political science, is now a running coach certified in Foundation Training  and the Lydiard method. She is a movement specialist who works with athletes of all levels and abilities and is particularly attuned to the needs of ultrarunners. Influenced by her own experience recovering from injuries, she is passionate about and dedicated to helping people move better.  Hunter holds a Ph.D. in political science and is the mother of two grown daughters. She and her husband live in Boulder, Colorado, and Kona, Hawaii. Running and Returning is her first book. As we release this podcast, it is the last day to register for the September Retreat in Boulder, CO. where you can enjoy a deeper conversation and running clinic with Vicki included in the retreat weekend. (Along with equally unique and inspiring and practical other sessions) Register Today. https://www.flippingfifty.com/co-fitness-retreat Questions we answer in this episode:  07:38 What prompted you to write the book and tell your story?  Describe your horrific accident, 14 weeks pregnant At 55 you suffered another critical injury, this time trail running, and it resulted in some fear and trauma have you gone through any therapy to be sure that the trauma isn’t stored in your body?  18:50 What was it like as far as people around you, and the kind of support you needed, wanted, vs maybe repelled?  29:45 When did you start running?  37:38 How did that first trail run after your arm injury go?  That year, 2016 , you’re 55, with so many major life events, one of those was your daughter’s struggle with addiction. How has that played out in your reliance or enjoyment of running? The last question… tune in for this one! Connect with Vicki:  Vforcepro.com Vicki’s book:  Running and Returning Other books you may enjoy if you like to read: The Wizard of Foz - Dick Fosbury: https://www.amazon.com/Wizard-Foz-Fosburys-High-Jump-Revolution/dp/1510736190/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1661051562&sr=1-1 My Marathon - Frank Shorter: https://www.amazon.com/My-Marathon-Reflections-Gold-Medal-ebook/dp/B01AC5JFRQ Other Episodes You Might Like:  Women, Water, Running, and Recovery Tips for Injuries: https://www.flippingfifty.com/women-water-running-recovery-tips-injury-free-exercise/

In this episode we unpack the importance of mitochondria.  Inside you lies something so important it controls your energy, health, and longevity.  Mitochondria, I was taught back in 1984 as a sophomore in Kinesiology, are responsible for energy production.  Science has discovered that disease and aging is controlled by our mitochondria DNA. But the trillions of mitochondria in our cells do far more than generate ATP energy. They also control all our health, cell signaling, metabolism, longevity, brain, gut, energy, sleep, digestion and well everything. Sadly, as you age, you have fewer mitochondria and the ones that stick around get damaged or die from toxins and poor dietary/lifestyle choices. These mutated mitochondria DNA cause cellular damage, aging and disease. Fortunately you can reverse this downward spiral with the help of spirulina and chlorella algae. Catharine explains the science of how algae effortlessly protects your mitochondria… and thus your life. My Guest:  Catharine Arnston is the Founder/CEO/Chief Scientific Officer of ENERGYbits® and expert in algae for wellness, nutrition, beauty, biohacking, mitochondria and longevity. She is a nationally recognized thought-leader, seasoned corporate executive, experienced entrepreneur and sought-after speaker. Catharine has an MBA, BA and is a Board-Certified Health Coach. Catharine's journey into the fascinating world of algae began in 2008 when her younger sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would improve her healing. Catharine left her 25-year corporate career to help her sister identify which foods were alkaline which led her to discovering algae - the most alkaline, chlorophyll-rich, high-protein, nutrient-dense food in the world. Algae's Healing Properties When Catharine learned that algae's vast healing properties were documented in tens of thousands of scientific studies but that none of these studies or algae’s benefits were known outside of Asia, she knew she needed to do something. And so ENERGYbits® was born,Catharine has spent the last twelve years researching algae, writing papers, giving presentations, lecturing at conferences, and speaking on 250+ podcasts to explain the benefits of algae. To do this, she has read thousands of scientific papers that validated, and confirmed algae's extensive nutritional, health, mitochondria, longevity, beauty, brain, performance and sustainability benefits. Remarkably none of this science is known by consumers outside Asia. It is Catharine's vision and passion to change this and while she is not a Ph.D., her scientific fluency allows her to explain algae with such simplicity and clarity, it quickly becomes obvious why algae is something we all urgently need. Even the United Nations and NASA endorse algae as the most nutrient-dense food in the world and the answer to world hunger. Questions we answer in this episode:  How was it discovered that algae and chlorella could help with the mitochondrial decline and damage?  How do spirulina and chlorella algae protect and restore the mitochondria? What if any negative interactions or risks are there for women- for instance with thyroid issues - what should women on thyroid medication be asking or aware of?  Why are ENERGYbits algae tablets far superior at protecting health and mitochondria than other less expensive algae brands in Costco or Whole Foods? 36:03 What do you say to those women who feel like the kitchen counter or cabinet has become a pharmacy? No one likes to take supplements. We’re a society of immediate gratification, how long does it take to feel a difference in energy? Try Energy Bits for Yourself:  https://www.flippingfifty.com/energybits Code: Debra (20% discount for you listener!)  Do a 30 day challenge with me? I started mine August 11. I’ll report after 30 days!  Resources Mentioned:  Mitochondria blog at energybits.com: https://www.energybits.com/blog/protect-your-mitochondria-and-longevity-with-algae%EF%BF%BC/ FOLLOW ON SOCIAL: @beautybits @energybits

During the decade I’ve been hosting anywhere from 1-4 podcast interviews a week, never have I had the pleasure of introducing someone who's title includes "professional interviewer." I was intrigued and who could not be at a title like this. She not only is just that, you’ll learn how she created that role herself, but how she was at rock bottom and from it rose up, took responsibility, and changed not only hers, but thousands of women’s lives through her work.  00:00 My Guest:  Edwina Murphy-Droomer, the creator of A League of Extraordinary Mothers and the Unleash the Audacious Woman Within series, released Her Debut Book, Phenomenal Feminine Entrepreneurs, in 2021.  As she moves into her sixth decade, she has turned her attention to celebrating and supporting midlife women to unlock their potential to feel stronger, healthier, and happier in every way. Having worn many hats throughout her working career, from Office Management to Flower Farmer, and Naturopath to Talk Show Host, Edwina has combined the knowledge she garnered along the way to support women through a thriving coaching practice. As a graduate and avid student of Heartcore Leadership, Edwina's passion, compassion, humour, and style inspires women across the globe to create a compelling and enticing vision for the woman they want to be, the things they want to do, and the legacy they want to leave.  She is a powerhouse in the fields of vision building and transformation. She has supported thousands of women to create an exciting vision for the health, wealth, time and love they crave and then provides the support and accountability to bring that vision to life.  Potential questions 03:57 Take us back to you broke, single mother with four children. How old were the children, how old were you, what were you experiencing?  07:10 How much time has passed between you then and you today?  10:40 There’s no shortage of information, nor of coaches and courses, so what do you believe is the gap between where we are and where we want to be?  13:00 What is the art and science of Vision Boarding, and what led you to want to help women use this tool?  Describe the difference between an empty and fulfilling life as you see it What is the most important lesson you have learned in your first 50 years?  22:55 You talk about laying the foundation for a healthy, happy life. Can you tell me what that foundation is made of? Join Edwina’s More Extraordinary Every Day: How to rekindle your enthusiasm for life and unlock your potential to become stronger, healthier, and happier in every way. Join this Event:  https://www.flippingfifty.com/extraordinary Resources mentioned:  She Means Fitness Business podcast: https://www.fitnessmarketingmastery.com