The Flipping 50 Show

Today we explore the psychology of aging with a guest you’re going to want to pay attention to.  She’s 93. She’s still getting herself booked on podcasts. She’s a wonderful interviewee and a practicing life coach.  If you don’t think that just set the bar a little higher on how you’ll spend your next 40  years I don’t know what will.  00:00 My Guest:  Eileen Greene is an empowered and fearless woman who strongly believes that there's no age to achieve your goals and dreams. After raising her three sons, went on an unrelenting campaign to educate herself and experience life to the fullest.  She became: One of the first people to be certified in NLP by Tony Robbins. A Ted Talk Lecturer A High School lecturer about sex for Planned Parenthood A Certified Hypnotherapist, Bar Mitzvahed and received her Master’s Degree in Spiritual Psychology Completed a 2 year program in Volunteer Work from University of Judaism Certified in Interior Design and....  At 93 she is an active Life Coach using Hypnotherapy and Psychotherapeutic methods to help her clients. The psychology of aging optimally…. Questions we answer in this episode: 02:50 What prompted you to start a whole new life after raising your boys? And what is keeping you doing it? While many of our listeners have looked forward to retiring from their jobs and are or are eager to do so, at 93 you’re still finding guest spots on podcasts… what’s the difference between you and those who can’t wait to retire?  What do your clients come to you wanting help with?   10:47 What is your “I AM Process” that you use with your clients to eliminate negatives in their lives? 11:13 How do you reprogram “Initial Sensitizing Experiences” that have caused trauma in your life? 15:55 What do you suggest they do to be healthier (at any age)? Connect with Eileen:  https://www.facebook.com/EileenGreeneSuperWoman Eileen’s TEDx Talk: https://youtu.be/Bb5Z1o4sm1U Other episodes you may like:  From Antiaging to Antiageism: Flipping your Fitness Business: https://www.fitnessmarketingmastery.com/from-antiaging-to-anti-ageism/ Training Women in Midlife: Are You More Ageist Than You Think?: https://www.fitnessmarketingmastery.com/training-women/  

This episode is packed with info about CREATINE Supplementation Over 50. I’ve been asked about creatine. I talked about it at the Flipping 50 April master class series (This topic comes up frequently in our masterclasses the second Wednesday of each month. Watch the banners at top of site or if you’re already on our email subscribers list, you’ll be invited. To join that list link here). I shared that I was testing creatine and would share my results. First, you may be wondering what does it do and why creatine supplementation might be for you. It is another of those things that we will produce naturally less of as we age. First against muscle loss and frailty it is key in supporting lean muscle gains. It’s been used and questioned for decades as a supplement for body builders and figure competitors. You too may have asked about it if you have teens or young adults hoping to gain size and strength for high school football. These are often times when it comes across your radar, at least in the past. You may start hearing more about it as we look for ways to boost muscle now for decades ahead. As with anything, research featuring older adults is what we’re exploring here. The good news: The science suggests there aren’t any known negative side effects for older adults and supplementing with this could help avoid sarcopenia. It is still always wise to consult a physician about any medications you’re taking and any interactions between that and supplements you take to both enhance absorption and prevent interference deeming either ineffective. Defining Sarcopenia Sarcopenia: significant loss of muscle and strength over the lifetime without any strength or dietary interventions to prevent it associated with diseases including but not isolated to insulin resistance (now seen in young adults more and more often), diabetes, obesity, heart disease, and cancer, to name just a few. To calculate whether you’re sarcopenic: Determine if you’re already mildly sarcopenic by looking at your Muscle Mass Index (MMI). Similar to Body Mass Index (BMI), which is antiquated and still overused in doctor’s offices as a measure of health, MMI tells you more about your body composition, even without a scale. MMI is a measure of your muscle mass divided by your height squared. Input your height and your lean muscle mass in pounds. To find that you’ll need a Smart Scale that tells you (skeletal) muscle mass in pounds, not just everything but fat mass which includes your organs and bone. To cheat and not have to do math, you can find an online BMI calculator like this one from National Health Institute. [https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm] Use this for risk evaluation: Mild sarcopenia = males: 8.51-10.75; females: 5.76-6.75 Severely sarcopenic = males: SMI < 8.51; females SMI < 5.76 My experience with creatine supplementation: It’s made strength gains easier, recovery faster, and definition better… without trying harder. In other words it’s the same routine and effort with improved results. How to take it: 5 g in a simple shake or smoothie before I train (preference) If I haven’t, I didn’t have a shake before, then I’ll do it after. Who is a good candidate? If you have been lifting for a period of time optimizing adequate strength training by following the strength recommendations necessary for adequate stimulus often shared here at Flippingfifty.com, you’re a perfect candidate for creatine. Beginners to strength training are going to already see gains in muscle fiber recruitment in the first 6-8 weeks that will lead first to strength. With additional lifting and adequate protein there will be support for greater number of muscle fiber and size, though size should not be emphasized here as with age it will be difficult to gain great size. For women this statement should also not be a deterrent. It’s very hard, as an older woman, to actually gain hypertrophy (size) in muscle. Though many women still fear bulk from lifting, they often are: Using the wrong protocol Eating insufficient protein Undereating or overeating carbs and fat causing inflammation Not allowing recovery from exercise (again visible inflammation will look like “bulk”) For a beginning strength trainer, adequate benefits will come from increased overload. Additional benefit is not as likely from adding supplements. The first step to better results in strength is lifting. Step two is to be aware of the regular intake of adequate protein at meals (multiple posts on this site go into detail on this). Intake of protein close to weightlifting is key to boosting muscle protein synthesis (build up) and preventing muscle protein breakdown. To add muscle mass which in turn improves body composition, adequate protein type and timing combined with lifting is important. From the literature: Creatine supplementation can augment gains in muscle mass and strength during a period of exercise training in older adults already optimizing adequate strength training to their advantage (as opposed to beginners). How to start if you’re severely under-muscled or frail: Research suggests creatine (monohydrate) is generally supplemented in relatively large doses (four times 5 g/d) for a relatively short 5-7 d period to increase skeletal muscle phosphocreatine content. A maintenance dose of 2-5 g of creatine/d is subsequently taken to maintain the elevated muscle phosphocreatine levels. Additional Candidates for Creatine Supplementation Vegans, Vegetarians, or anyone avoiding red meat may want to consider creatine. Meat, specifically red meat, are best sources of creatine. Winning with this It’s tasteless so it’s an easy addition. I use it daily (recovery days too; you’re building, recovering, or sustaining) Exercise Nutrition Tips: Whole food first Check your micronutrient sufficiency, quality protein intake, and overall absorption of the good foods we’re eating. “Healthy” isn’t enough. Your healthy foods may not agree with you any more so make sure you’re considering your gut health and use signs of gas, bloating, constipation or diarrhea as signs to do something different. You are not what you eat, but what you absorb. Your midlife body may need a change to provide you with the rewards you deserve from exercise. Helpful? Love to hear from you. Please leave a comment. References:   Devries, M.C., and S. Phillips (2014). Creatine Supplementation during Resistance Training in Older Adults-a Meta-analysis. Med. Sci. Sports Exerc. 46:1194-1203.  Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. Resources Mentioned: Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Other Episodes You Might Like: It’s Not Just How Much Protein: Plant vs Animal Protein: https://www.flippingfifty.com/plant-vs-animal-protein/ It’s Not Just About How Much Protein: https://www.flippingfifty.com/how-much-protein/ The Ultimate Smoothie Guide: https://www.flippingfifty.com/ultimate-after-50-smoothies-guide/ Coming Soon! Hot Not Bothered Challenge Boost your MoJo with the right exercise to get started (or reset) your energy and muscle. Waiting list: https://www.flippingfifty.com/hnb-challenge

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 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.  My Guest:  John Gray is the author of the most well-known and trusted relationship book of all time, Men Are from Mars, Women Are from Venus. USA Today listed his book as one of the top 10 most influential books of the last quarter-century. In hardcover, it was the #1 bestselling book of the 1990s. Dr. Gray’s books are translated into approximately 45 languages in more than 100 countries and continues to be a bestseller.  Dr. Gray has written over 20 books. His most recent book is Beyond Mars and Venus. His Mars/Venus book series has forever changed the way men and women view their relationships.  John helps men and women better understand and respect their differences in both personal and professional relationships. His approach combines specific communication techniques with healthy, nutritional choices that create the brain and body chemistry for lasting health, happiness, and romance.  His many books, blogs, and free online workshops at MarsVenus.com provide practical insights to improve relationships at all stages of life and love. An advocate of health and optimal brain function, he also provides natural solutions for overcoming depression, anxiety and stress to support increased energy, libido, hormonal balance and better sleep.  He has appeared repeatedly on Oprah, as well as on The Dr. Oz Show, TODAY, CBS This Morning, Good Morning America, and others. He has been profiled in Time, Forbes, USA Today, and People. He was also the subject of a three-hour special hosted by Barbara Walters.  John Gray lives in Northern California, where for 34 years he happily shared his life with his beautiful wife, Bonnie, until her passing in 2018. They have three grown daughters and four grandchildren. He is an avid follower of his health and relationship advice.  These questions come directly from our community. The biggest questions? Libido and hormone balance! If you’re following on Instagram too, you’ll appreciate an exclusive short video clip I shared from our interview about how men and women can boost their libido.  00:00 Disclaimer: The discussion about sex includes discussion of the effects of porn and masterbation and may not be appropriate for children or sensitive audiences.  Libido and Hormone balance questions we answer in this episode: 04:48 Both my husband and I took early retirement … (we’re together a lot, he occupies a lot of my time and I have less freedom than I thought retirement was going to give) and our sex life isn’t great, what do we do?  13:20 Does it help men produce testosterone when a woman asks him for help?  I’m married, my husband works outside the home running his own business…and I’m running my own business from home… we’re both busy making a ton of decisions all day… It's not easy to shift gears and connect at night. You had me at libido, any suggestions. Most women want to chat but even with girl friends I tend to be kind of “done talking” after a day. 26:20 I’m single, and distance relationship, I run a business and the last time we were together there weren’t any sparks…. Like any physical chemistry… it’s never been like that before. What’s that about?  37:51 What are your views of hormone replacement?  If this libido and hormone questions episode was helpful, please leave a comment.  CONNECT with Dr. Gray: www.marsvenus.com FREE GIFT FOR Flipping 50 LISTENERS John’s course “How to Get Everything You Want in Relationships For Women, Men, Couples, and Singles” https://marsvenus.com/gift  SOCIAL MEDIA LINKS http://www.twitter.com/marsvenus https://www.facebook.com/Mars.Venus.John.Gray https://www.instagram.com/johngraymarsvenus_official/ Beyond Mars and Venus John explains why being a man or woman in today’s society is more nuanced and complex than ever. Yet, despite the changes, men and women remain fundamentally different on a hormonal level – and what these differences mean in today's ever-evolving relationships.   The first Flipping 50 podcast with Dr. Gray: https://www.flippingfifty.com/natural-hormone-boosts Science on herbal Estro G use: Chang A, Kwak BY, Yi K, Kim JS. The effect of herbal extract (EstroG-100) on pre-, peri- and post-menopausal women: a randomized double-blind, placebo-controlled study. Phytother Res. 2012 Apr;26(4):510-6. doi: 10.1002/ptr.3597. Epub 2011 Sep 2. PMID: 21887807.  

Oral health and hormones? Yes! Changes with hormones can affect your smile! Yes! I don’t know about you, but one thing I’d love to have and so appreciate is a brighter smile. I got a mouthful today from my guest. If you think, I’ve got a dentist, I’ve got great teeth, don’t go away just yet! Seriously, you’re going to find some answers to questions you didn’t know to ask in this episode.  I ask about the best (and worst) toothpaste, we discuss the anatomy of a toothbrush, and wait for it… whether you can heal a cavity naturally.  00:00 My Guest:  Dr. Sanda Moldovan, double board-certified periodontist and nutritionist, practices biological dentistry in Beverly Hills. Her philosophy is that personalized nutrition, combined with biological dentistry and at home natural dental care, play a pivotal role in chronic disease prevention. Questions we answer in this episode:  03:33 What is “biological dentistry”? 04:25 What’s the correlation between oral health and risk of disease?  06:10 How serious is mercury toxicity from fillings and are you still seeing a significant number of them?  11:28 What are steps listeners can take toward their optimal oral health?  13:30 What type of toothpaste do you recommend? Best and worst and why?  What oral changes occur after 45 and what are some natural remedies? Rapid fire questions:  Benefits of tools like water pick?  20:40 Do we really need to floss and how often?  Asking for a friend, replacements of veneers? Will they “wear out” or loosen?  25:50 Is there a natural solution for receding gums (as opposed to grafting which does not sound like a weekend retreat I want to sign up for!)?  29:37 Chewing… talk about the importance of it, in terms of jaw health and tooth health, in a world of shortcuts and shakes too often used as substitutes for more than a post-workout protein support, are we creating a problem when we’re chewing less than we used to?  I’m guessing that nutrition for optimal oral health goes beyond not eating sticky sweets … what recommendations do you have or mistakes you see most commonly happening?  36:40 Is it possible to heal a cavity without a filling?  CONNECT with Sanda:  www.orasana.com (where you’ll find her book Heal Up, and bake-free probiotic recipes) YouTube: https://www.Youtube.com/askdrsanda Instagram: https://www.instagram.com/drsanda/  

On the daily, many of us think about weight, belly fat, changes in our skin and if you’re forgetful, maybe you think about dementia or how to prevent Alzheimer's. But for those of us with a genetic predisposition, who may have been caregivers for aging parents or loved ones, or work with older adults as a part of their job, preventing Alzheimer’s is a more prominent thought.  One of the greatest fears of older adults however is related to cognitive decline. So this episode on ways to prevent Alzheimer’s. We’ll talk about who is more prone to Alzheimer’s, whether it is purely genetic, and whether we’re only at risk if we have the gene, as well as 5 ways to empower you.  I might add, while we move off the couch most frequently in pursuit of a physical goal or motivator, the cognitive brain benefits of all exercise is well-documented. Making sure you’re in your sweet spot balancing stress levels is also a part of that. There are ways to not only simple benefit your brain by doing exercise, but to enhance your brain health by adding mental games while doing exercise.  My Guest: Efrat LaMandre owns and operates her own Medical practice, EG Healthcare ,which provides pediatric,adult and geriatric care to over 20K patients.  In addition to her primary care practice, she has taken conventional medicine to the next level with her signature process, The Knew Method, helps patients take control of their health destiny using a Functional Medicine Approach that empowers them to finally realize that their symptoms are not in their head. As a result, she helps people prevent illness, optimize their health, reduce medication, to feel great. Questions we answer on this podcast: 04:10 Who is at greatest risk for Alzheimer’s and what are the odds? 05:17 What is the prognosis?  What prompted you to start the Knew Method? Was this related to your own health journey?  Let’s review how functional medicine is different than primary care or seeing a general practitioner?  06:50 What is the Alzheimer's gene and how can you test for it?  12:58 Strength training builds muscle that acts like a sponge for blood sugar, it is known for enhancing mood and cognitive function. Is that also supportive of a reduction of Alzheimer’s ? 17:22 What’s the connection between stress and Alzheimer’s? 20:52 Someone can say, I’m not stressed, and have a wonky cortisol test, is there one of those that is more relevant than the other?  From this episode, learn if you do have it, given the heavy positive influence we know of epigenetics, or lifestyle habits, what evidence is there that your risk is reduced. Identify the outcomes of people who make positive changes vs those who don’t. Connect with Dr. E: Website: https://theknewmethod.com/ She’s Social:  https://www.facebook.com/theknewmethod Instagram: https://www.instagram.com/theknewmethod/ Youtube: https://www.youtube.com/c/TheKnewMethodbyDrE Additional Resources:  10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Debra’s Favorite Things:: https://www.flippingfifty.com

I’m responding in this podcast due to an overwhelming number of questions in response to a post on social media.  Are you on TikTok? Instagram? Use YouTube? You’ll see some regular snippets of workouts and workout tips there! I’m @flipping50tv everywhere!  Let’s dive into this episode. Ironically for a quick social post, there is a lot to unpack and you don’t want to be too quick to follow someone’s advice who says… do # sets and # reps.. That doesn’t know you! And unfortunately… there’s a lot of advice going on from stranger to stranger!  00:00 How many sets and repetitions should we do?  How many sets? How many reps?  Sets & repetitions, please!  So, a social media post and a YouTube video demo prompted dozens, if not hundreds of questions and… trying to stay in character limit and respond was failing me!  So here’s the reason why the answer to how many sets and repetitions … especially for a woman in menopause is not an easy answer.  The answer comes only after your collective answers to all of the following. We’re working behind the scenes on the best way to give YOU a way to answer your own question.  06:23 What’s your experience level? starting or starting over?  moderately experienced and been lifting 2x a week for at least 6 months experienced, Athletic  11:20 What is your biggest priority?  Bone density  Increase muscle mass and strength for aging Increase metabolism to boost weight loss/body composition improvement  Performance (in golf, tennis, etc or improve gait for aging and fall reduction)  15:12 What is your body type? More muscular, athletic (mesomorph) More linear, angular (ectomorph)  Curvy girl with a little more padding in the cushions  20:38 Do you have any conditions, or prior or current injuries?  Arthritis, fibromyalgia, hashimotos hyper mobility  Osteoporosis or osteopenia  23: 42 What does the number of repetitions mean?  It should be the number that you reach temporary fatigue at.  How does the number of sets impact you? Number of sets shown to be most supportive of women over 40, so perimenopause to post menopause is at least 2. Three or even 4 may be appropriate for you based on your experience level and your self-assessment of hormones.  Resources:  Try the 5 Day Flip with us: https://www.flippingfifty.com/5dayflip  Lunges bother you when lifting? Try this: https://www.flippingfifty.com/lunges  

Women in midlife pursuing fitness, we apologize. We’ve made it a challenge. You’re at choice. You can choose what you want and buy what you need. But it can be hard to buy what you need unless you know to ask the right questions.  In this episode I want to point out a few places where you might after this episode, look deeper, filter more, vet resources for yourself better.  I also want to revisit the recent topic about ageism and consider the role that fitness professionals including myself play for you. We’re in a serving profession. To serve, we need to fill a need. I think it’s worth exploring whether that need is first identified by us or by you.  00:00 Women in Midlife Pursuing Fitness  07:57 Since the birth of fitness, there’s been a message about what fitness looks like, feels like and is that hasn’t left you with choices about what you wanted yourself. We haven’t stood up for you, not all of you.  08:20 We haven’t explained the details well enough. Instead, we go right to answers and advice and instructions and cues without a thought about how they land. Those of us that have taught emerging fitness professionals have failed to relay to them the art of answering questions before someone knows to ask. This in part comes because the barrier to entry in fitness is low. A certification exam consists of questions that can be answered based on the minimum knowledge a trainer, instructor, or health coach needs to know to enter the field. The individual has to demonstrate their own desire to rise above the minimum in order to do so. And yet, thousands of trainers aren’t even certified or pursuing continuing education that serves their clients.   We Confuse We have confused you with conflicting information. Though science does change, and that change will be a constant, among fitness professionals many have made it a mission to “be right,” instead of sharing, and adopting new knowledge. There’s a need to have the last word. Do you feel it?  Personal training has become a one-on-one or small group expression of a blueprint used for classes or of a unique trainer’s preferred method of training, instead of the custom, methodology to arrive at the best solution for an individual.  10:25 Videos I’ve shared over the years on YouTube (https://www.flippingfifty.com/flipping50tv) have given me a collection of comments that reveal at times women who’ve exercised (or tried) for years have never heard some of the techniques for increasing comfort of an exercise or the definition of a cue used over and over in fitness classes and training sessions.  One such cue is “engage your core”  11:45 For all of you unsure of how to actually "engage your core"... an apology first!  We've not done a good job in the fitness industry. We've made it hard because we've taught trainers and instructors how to exercise, but less so, how to 'teach exercise' and do what some rare intuitive ones can do: answer questions before you know to ask them or can put words to them.  Here's what that teacher means... when she or he says "engage your core"   So many other areas where we need to explain better for you.   Hope this helps. This is the keys to the kingdom. Core does matter... so that life gets easier! (not because it will provide you with a flat belly or a six-pack)  Watch Now: What Does "Engage Your Core" Mean? Most fitness ads are highly suggestive that you want to lose weight (or should)  I on the other hand suggest you should be lifting weights  (and for optimal health it seems proven true in science, however is it my role to tell you that is what you should want… optimal aging?) I’m struggling with this one… it’s right where one of my younger colleagues has hit me right between the ears. I’m thinking about this. Right now, I’m still digging my heels in that yes, this is my role.  That like once I know smoking is going to kill you, if I care about you, I am going to encourage you to stop. Selfishly, because you’re going to die painfully and I’m going to have to watch or care for you. And selfishly, because I think you have gifts and you’re not going to share them if you’re not fully functioning.  16:53 That colleague is fellow Strength & Conditioning Coach, Molly Galbraith.  Taking a Stand for Women Molly Galbraith (co-founder of Girls Gone Strong) … is challenging my thinking.  So far, not so that I’m going to change what I’m doing it but so that I’m going to look closely at changing HOW I do it. I’m going to clarify Flipping 50’s messaging and purpose.  Anyone who doesn’t want to hear how to age optimally or learn the science about maintaining muscle strength, mass, and bone and brain health through exercise will be potentially offput by our message.  On the other hand, someone who wants the answer to, why isn’t what I used to do working, should my daughter be changing too, how do I lose the fat, and what kind of fuel makes the fitness more rewarding at this stage?  Will absolutely feel they’re in the right place.  Molly of Girls Gone Strong is taking a stand for women’s rights to choose what’s best for their own bodies. So much that at Girls Gone Strong they are promoting a neutral message. Does she hope someone chooses strength? yes. The overriding message however is movement of a woman’s choice is her choice. If she chooses body weight, or yoga only, it’s her choice.  It’s a ballsy move. I applaud it. As they support women and their safety, comfort in the weight room… and make fitness professionals aware of sexist comments, that make women uncomfortable and more.  The ball got rolling on all of this for me when I began to look at all thoughts about menopause and the marketing messages telling women how badly there were going to feel, and the symptoms they’re going to experience, and the weight gain and metabolism slowing that (this is erroneous) menopause causes. [*It does not. This statement is to make the point.] Another err of omission This is another example of what could be related to you by a fitness pro… and leave your prior experience or personal belief to tell you what it means.  23:51 Insulin sensitivity was reduced in early postmenopausal women. However, postmenopausal women increased peripheral insulin sensitivity, skeletal muscle insulin-stimulated glucose uptake, and skeletal muscle mass to the same extent as premenopausal women after 3 months of high-intensity exercise training.  The question you want to ask: What does High intensity exercise training = ? A lot of readers who think immediately HIIT would be wrong. High intensity strength training is included in this description as well and in fact was the exercise included in the study. That’s simply a way researchers express a higher percentage load, in other words heavy weight and fewer repetition protocol.  A trainer relaying that study might not have even bothered themselves to look at the exercise in the study.  Today, as I gathered the science to host a Flipping 50 masterclass, I came across an article on a site that did everything possible to imitate a credible source of information.  The article was 4 Exercise for Older Women or something close. The article was written or at least updated in 2020. It could have been more appropriate in 1920. Before we know all we do now about intense exercise being not only reasonable but favorable for older women who want to age well.  But the contributors weren’t quoting primary research, nor doctors or other experts. They in fact were IT, and social media experts. If they got you to the site and to stay on the page for a time reading, they won. That’s all it takes. Because then? Advertisers will pay a higher price to them. It’s an information-seeker’s paradise and landmine both.  So, what’s the point of this episode? Back to my intro… it’s that you first feel heard. If you’ve been confused, I can understand it. My hope is that your antennae is up a bit higher now. You know to ask, to probe, and to let your own fingers take you to pubmed.com and look for the research, as opposed to hitting a site that “looks good.”  Further, I hope that you’re not allowing me or anyone else to tell you how you should age or what you want for yourself. I hope you choose health for yourself. And if you choose to come find the science about menopause and beyond, and someone who will catch you if you blame anything on age but lines from smiles and tears that scream meaningful life and love… then I’ll be here.  And you’re welcome to catch me if I somehow fail you. I’m still finding my way here too. I don’t accept what has been as the way it will be. And yet, the way to talk and think about it positively is still fresh. So, let’s go together.  The Facebook group, Flipping 50 Insiders is a free option and there are ways we can change the way aging happens by changing all expectations about what it looks like.  So, women in midlife pursuing fitness, it's not that far around the corner, really. It's just a different corner than you've turned before. Resources: Girls Gone Strong: https://www.instagram.com/girlsgonestrong Facebook Flipping 50 Insiders: https://www.facebook.com/groups/flipping50insiders Getting Started?  https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:   5 Menopause Fitness Questions Answered: https://www.flippingfifty.com/menopause-fitness-questions/ 20 Questions About Flipping 50 and Me: https://www.flippingfifty.com/flipping-50/

“Let’s get physical, physical… let me hear your body talk!” Grab Your Leggings! Cue Olivia Newton-John! The author of Let’s Get Physical is in the house! This interview promises to take you back, like flash-back potentially. You’ll recognize some of the names and some historic women’s fitness icons will be new.  Are you getting physical? This episode is sponsored by the Flipping 50 5 Day Flip.  Book club! Warning! This episode will potentially expand your library!  My Guest:  Danielle Friedman is an award-winning journalist whose feature writing has appeared in The New York Times, The Cut, Vogue, Harper’s Bazaar, Glamour, Health, and other publications. She has worked as a senior editor at NBC News Digital and The Daily Beast, and she began her career as a nonfiction book editor at the Penguin imprints Hudson Street Press and Plume. Friedman lives in New York City with her husband and son. 00:00 Questions we answer in this episode: 03:54 Why this book? For our listeners this is like a trip down memory lane, but what about you? You don't have the 40 years of experience of watching exercise evolve and science completely change .... What prompted your interest in writing it? 05:38 What was the most surprising thing you discovered while writing it? 07:50 Were you curious about some of the fitness icons now still alive and thriving - and who else did you interview or have a desire now to? 12:10 Other surprises (hey, listener, there are several! you don't want to miss this!) 17:08 Based on looking back, digging into history, and knowing the now, what would you predict for the future of fitness if you had a crystal ball? 21:20 What do you think is the fitness industry's mission if we're to encourage more people to move?  33:44 What’s next for you? More exercise, fitness history books or what kind of projects interest you?  Connect with Danielle:  https://danielle-friedman.com/ Follow:  https://twitter.com/DFriedmanWrites The Book: https://www.penguinrandomhouse.com/books/645493/lets-get-physical-by-danielle-friedman/ Resources:  Debra’s TEDx: Everything Women in Menopause Learned About Exercise May Be a Lie (https://www.flippingfifty.com/TEDx) 5- Day Flip (https://www.flippingfifty.com/5dayflip)  Other Episodes You Might Like:  Six Inspiring Books for the Woman After 50: https://www.flippingfifty.com/six-inspiring-books-for-the-after-50-woman/ Your Diabetes Risk: You're In Control: https://www.flippingfifty.com/diabetes-risk/ Prepare for an upcoming follow up interview with Dr. John Gray, by listening to this episode: https://www.flippingfifty.com/natural-hormone-boosts/

During this episode I’m going to provide you with the insight on 3 menopause fitness makeovers. Without disclosing or intruding on client confidentiality these three represent unique situations not uncommon in the 25 years I’ve been coaching midlife women. In the last decade, I’ve grown far more knowledgeable about how to help and the science behind both the stuck and the tools to get unstuck.  00:00 05:00 First let’s make it clear, exercise doesn’t replace or create hormones where you’re not making them at all.   However, a poorly planned or carried out exercise routine can: trash your hormone levels. A well-planned one can help optimize hormones. The collective “hormones” is a term you should begin to run from, or ask pointedly, which hormone do you mean?  Because fiercely competitive yet vaguely educated trainers are using the blanket term themselves not knowing what it they mean.  For nearly a decade we’ve been serving both women and the trainers and health coaches that serve them, about cortisol being the pivot point for many of the problems that exist for women in midlife including weight gain, lack of muscle tone, and specifically belly fat.   However, with hormones and exercise, you must consider the interplay of hormones, exercise, and lifestyle. Let’s dive into these Menopause fitness makeovers.  09:31 Woman #1: It’s Not Working on Her Own A woman comes to a trainer and wants to lose weight and fit into her clothes better. She’s always tired. What she’s doing isn’t working.  Old Way: Trainer’s response is to put her in a bootcamp or a bootcamp-like training routine. Likely solutions depending on the woman’s budget were:  Either do a 4x a week bootcamp plus instructions for exercise on the weekend or meet with the trainer 3x a week for workouts and do the rest on her own.  The trainer suggests a caloric intake based on a formula from an online calculator. The trainer has the client use a food and exercise log to show once a week.   This is a calories-in-calories-out formula. A formula for disaster, I might add.   It’s Like Flirting with Dieting: It Works for a While I can’t deny for some women this works, for a few minutes. Maybe months. The high intensity workouts are an adrenalin rush, and the weight loss feels empowering. Until that moment when the lack of nutrition, ignoring ever-present micronutrient needs that increase with exercise, and the reliance on caffeine or giving in to cravings begins to take over.   The weight that came off, isn’t sustained because fatigue, and injury tend to happen more than they don’t. During times when a healthy athletic woman can have a disrupted schedule because of life and sustain a fitness level, someone with this underlying fatigue, will gain weight and realize there’s less muscle now, more fat, and she’s older, trying to gain muscle back.  New Way:  The trainer explores the reasons for the constant feelings of tired before adding exercise. There’s a thorough review of lifestyle, food, and exercise. It’s far beyond the health and activity history of trainers fresh from a certification or using the method they’ve used for decades.   The trainer recognizes the signs and symptoms a woman is experiencing and uses them as a basis for modifying small yet effective habits that increase energy and feelings of rest first. Small exercise assignments that lay a foundation for good fitness are involved … without an overhaul of change.   Strength to muscle fatigue in as few days a week as possible is the goal. That’s key… strength to muscular fatigue in as few days as possible is the goal. More muscle, less breakdown. Less soreness, less fatigue, less risk of injury and more overall caloric expenditure because of the increased strength and stamina.   Though there’s a blueprint for menopause fitness, there’s no one-size-fits-all approach.  1) There is first a process to arrive at the 2) apparently healthy midlife status before applying it. 3) For those that want more… performance, competition, there’s an exchange of traditional “volume” for quality and planned training to increase result with reduced volume of training.  This method determines the effect of calories eaten and calories burned on hormones.   Hormones, not calories, control whether your body burns or stores fat.  Are you burning calories or burning out? In midlife more than ever, it’s about what the exercise does to your hormones.   21:45 Woman #2: Diet Didn’t Work A woman follows the old way of reducing calories, and the health-touted plant-based diet along with walking. It works for months. She’s losing weight. She feels euphoric. Until she doesn’t.   She realizes after reading about why this would happen, she’s lost lean muscle. Her metabolism is slower. She’s postmenopause by now and has experienced the accelerated loss of muscle (and bone) that can happen during the menopause transition without adequate muscle protein synthesis to overcome muscle protein breakdown. She struggles to change her idea of “healthy eating.” She still sees a bagel and fruit as a healthy option for breakfast, not realizing that the spike in blood sugar and insulin put her in fat storage and determine a trajectory for the day. She’ll experience more hunger, more cravings, and a need for more caffeine.  She even resorts to 5-hour energy to sustain the ability to focus and energy to finish projects.   Old Way:  She’s commended for her goal to reach 10k steps daily, even though she doesn’t quite reach it, she’s conscious of her movement.  She’s asked to increase her activity level so she’s doing more jogging or interval training, and to start strength training three times a week.  The trainer asks her if she wants to continue plant-based diet and has her consciously adding protein to each meal using smart combinations.  New Way: She’s asked to abort an emphasis on step count in favor of strength training to regain lean muscle and improve metabolism, as well as her energy level. There’s a discussion about the need to use caffeine for energy. A healthy, vibrant woman with access to high quality food and options for activity should have energy. If that’s not the case, there are a) several lifestyle factors to change b) tests to look at that could help compliance of those changes. She’s asked where she’d rather start.  Daily tracking of her energy level in response to her food and exercise begins asap.  Even in the presence of proof it’s not working, we sometimes resist the very obvious need for change. We’re used to thinking that in order to get what we want we have to cheat the system or have a short cut. The short cut is simple habits of the right nutrition and exercise for the phase of life you’re in.   That’s not suggesting you settle. You can have the energy and look and feel amazing at this age… not “for your age,” just simply period.  29:24 Woman #3 Menopause Fitness Makeover: The Over Achiever A woman with discipline in spades and commitment to routine is gaining weight instead of losing. She’s long past menopause but also a long slave to controlling calories, except when she doesn’t. That is, she is still “being good” or associating good days with eating lower calorie, not “blowing it” and hasn’t really adopted a lifestyle of eating that makes it possible to eat foods that agree with her no matter where she is or who she’s with.   This is where we call this the difference between healthy eating habits and disordered patterns of eating. If we’re talking about a continuum, on the far right then is disordered eating. That’s where anorexia, bulimia (which includes purging via exercise), and compulsive overeating live). This is an area of distinction we make in the Flipping 50 Menopause Fitness Specialist course. At midlife, we’re back in a situational transition that is often the trigger for greater struggle with disordered eating patterns or eating disorders.   Old Way:  Commend client on the activity she’s doing. Encourage more of it. Burning calories becomes the key. Monitoring food and counting calories becomes the focus. There’s a projection made that if calories are reduced by X and activity is maintained, the weight loss will happen in a specific timeframe.  And… it backfires. The woman, already ultra-aware of the number of calories in ever food, now has a light shined on it and wants to accelerate progress. Thinking about food, planning meals, counting and logging every calorie becomes a part-time job.  There’s very little focus on how she feels, how she’s sleeping, whether she’s gaining strength, getting faster or feeling a benchmark workout is easier.  Because meals are so focused on lower calories, between meals she’s hungry and craving. She’s resorting to either empty calories or then taking in high calorie snacks like nuts and seeds instead of eating meals that allow satiety. New Way:  The trainer/coach is sensitive to signs of lifelong dysfunctional relationship with food. An agreement to completely abandon tracking and counting calories or points. Instead, the focus is on what to include, or begin to move toward.  There’s no deprivation or gaming with the traditional low calorie diet foods like overuse of cabbage and grapefruit, so commonly included in diet culture.  A focus on building complete meals instead of cutting out things. Gamifying the number of servings of vegetables in a day and the amount of protein at each meal, is helpful. What’s Hard About this Highly Motivated Active Enthusiast? It’s a curse and a blessing.  The hardest  thing for an overachiever is cutting back on something they feel is part of their identity. If exercise is a form of escape. Not just a source of calorie burning and weight loss that it may have begun as, but thanks to or because of neurotransmitters there s more. There’s a feel-good that comes or a relief of anxiety and lift of depression with exercise that isn’t experienced otherwise. It’s unique for each individual, but it’s a source of control and stable source of calm for those that find this.  Removing any of that can leave someone feeling loss. Like any drug addiction, a negative addiction to exercise can occur. First there many only be the evidence you’re tired, sore, not sleeping as well, or always hungry. There may be the withdrawal from activities with friends because it interferes with exercise or includes foods you don’t eat.  That in itself isn’t a sign of addiction. Because, selfcare may require you to skip breakfast with the family to do your strength training or to miss a dinner. Later, there’s usually escalation. A 4-mile walk turns into 5, or a once-a-day walk turns into two. Sooner or later the pounding or repetitious use of joints or ligaments without adequate recovery – because rest is hard for someone in this cycle – leads to depressed immunity or injury.  Want Support? If this resonates, I’ll link to the Flipping 50 Café. Enrollment is limited to twice yearly and at that time there is both a monthly and an annual option. Annual at the time of this post for first time first year members is a savings of $239.  There’s no more comprehensive membership for menopause women in the world.  I hope this has been helpful! Leave a comment if you resonated with any of these.  Resources mentioned in this episode:  Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe Flipping 50 Menopause Fitness Specialist: https://www.flippingfifty.com/specialist

Using health benefits for personal training? At one point this was wishful thinking. Get sick, they said, then you can use those flex benefits. Gain weight, lose muscle and strength, then come back was essentially the message.  Ever wished you could use your flex benefits toward your personal training and run into obstacles and red tape? Well, you’re going to want to tune in because the world has changed in many ways this past 2 and a half years. This one is a welcome and it’s just the beginning. If you sat on the sidelines watching gyms close, exercise options dwindle for those who needed it most then listen up. This interview episode unpacks the new MedFit Care and explains how if you’ve got a special condition requiring a more medical exercise specialist than the norm of pass-test-become-certified process, this is for you.  Exercise became essential. Though it took time, over the course of the pandemic we’ve seen it happen. While some claim gyms are germ-ridden others have acknowledged that gyms, and trainers or even more qualified medical exercise specialists and health coaches, are a must.  Let’s dive into this episode about using health benefits for personal training or health coaching.  My Guest:  Lisa Dougherty started her fitness career in 1999 and has worked for over 20 years with clients with medical conditions or chronic disease, amassing dozens of certifications and continuing education along the way. Inspired by her father’s cancer battle, she created the MedFit Network to help connect those with medical conditions to fitness, health & wellness professionals who could serve them. Later, seeing a gap in specialized education for these professionals, she founded the MedFit Education Foundation to facilitate and create high-quality education for all facets of medical fitness. She just recently launched MedFit Care which will offer medically necessary exercise prescriptions. Questions we answer in this episode: 04:05 You’ve made huge contributions to the fitness industry and to health, they are housed in 3 unique projects, describe those:  MedFit Network, the nonprofit MedFit Education Foundation, and in 2021 the 3rd project, MedFit Care, a telehealth company offering medically necessary exercise prescriptions. 06:25 How is MedFit Network and the MedFit Education Foundation making a difference in the quality of education and knowledge available to trainers and health coaches, as well as physicians?  11:03 What is MedFit Care and how does it work?  14:10 How would listeners wanting to use health benefits for personal training learn if they qualify and find a qualified health & fitness professional?  Is it ready, and if not, when will it be?  Connect with Lisa:  For locating someone in your area to work with :  https://medfitnetwork.org/ Join Medfit's private Facebook forum: https://www.facebook.com/groups/1736525619938507 For Fitness Professionals and Health Coaches: Join MFN and become a MedFit Care provider: https://medfitnetwork.org/welcome/ Lisa's guest appearances on our sister Fitness Pros site:  Is Medical Fitness the Post Pandemic Future?  FITNESS PRO PODCAST: She Means Fitness Business Download your Cheatsheet on Medfit Cares