The Flipping 50 Show

As a midlife woman your diabetes risk increases as hormones change. This episode intends to help you realize that you are in control. We include what may be reminders for many of you, or new points of awareness for others. This may be for you or for loved ones struggling with insulin resistance, pre-diabetes, or diabetes. In this episode I interview Dr. John Whyte, the Chief Medical Officer for WebMD, about his new book. Take Control of Your Diabetes Risk is available wherever books are sold and yet don’t go get it yet, tune into this episode. You’re going to love the simple tips reminding you of easy ways not to only avoid disease, but to feel better.  Strength training to increase muscle which acts like a sponge for blood sugar. During Open Enrollment for the Flipping 50 Cafe you can gain access to made-for-menopause strength training programs and coaching from the leading hormone balancing fitness expert.  Listen for the mic drop moment, followed by a comment we can each relate to all too well.  We discuss some resources I’ll add to the show notes as well.  My Guest:  Dr. John White is the Chief Medical Officer, WebMD. In this role, he leads efforts to develop and expand strategic partnerships that  create meaningful change around important and timely public health issues. Prior to WebMD, he served as the director of professional affairs and stakeholder engagement at the Center for Drug Evaluation and Research at the U.S. Food and Drug Administration.  00:00 Questions we answer in this episode: 02:30 why do we have a diabetes epidemic in the US?  05:26 knowing genetics play a small percent, are genetics largely to blame or is it something else?  08:28 is it possible to either reverse diabetes entirely, or only to prevent it from occurring if you're at risk?  are there issues specific to midlife women and diabetes? 20:42 how do hormones play a role?  what's the role of stress in diabetes risk?   what kinds of exercise choices do you find make the biggest difference? 31:12 are there types of exercise that don't help much at all specifically with diabetes and blood sugar? Connect with Dr John Whyte:  https://www.webmd.com/takecontrol/diabetes On Social Media: Twitter: https://www.twitter.com/drjohnwhyte Linked In: https://www.linkedin.com/in/john-whyte-00092833/ The book you'll want for your library:  https://www.amazon.com/Take-Control-Your-Diabetes-Risk/dp/0785240640/ref=sr_1_1?crid=497HJ4ETSJVQ&keywords=take+control+of+your+diabetes+risk&qid=1654539216&sprefix=take+control+%2Caps%2C80&sr=8-1 Resource mentioned in this episode:  Continuous Glucose Monitor (for $25 off your first month, Rx not required): https://www.flippingfifty.com/glucose  Other Episodes You May Like Related to Diabetes Risk: How a Continuous Glucose Monitor Could Help Weight Loss: https://www.flippingfifty.com/glucose-monitor/ My 30-Day Glucose Monitor Experiment: What Happened: https://www.flippingfifty.com/glucose-monitor/ 4 Ways Blood Sugar Could Halt Your Fat Burning and Weight Loss: https://www.flippingfifty.com/glucose-monitor/ Join the Free Diabetes Summit Now (July 2022) 

Recent studies (since 2019) provide more clues about the effects of hormones on muscle: The ability to build it The loss of it Plus, in this episode I provide suggestions on what to do that is also noted by science as proven protocols. Study 1 Treating women post menopause with either a placebo or estradiol, the estradiol subjects increased their muscle mass. Adequate exercise is also important: estradiol without proper exercise is less likely to increase lean muscle. It might help slow the rate of losses otherwise associated with age. Remember that muscle loss associated with age, are “associated with age” because the current existing science on lifting heavy weight well into 7th, 8th, and 9th decades is lacking. Studies on weightlifting for the oldest of old are minimal. Those that do exist, are promising. Even moderate, consistent weight training, and protein supplementation continues to improve lean muscle in elderly. We will be the first generation who do lift heavy weights into older age. The loss of estrodiol was directly associated with a lack of muscle when there was no additional stimulus for muscle. What is proven to decrease or prevent muscle loss? Lifting heavier weight, to muscle fatigue Eating higher levels of (and) higher quality complete proteins While reducing stressors Hormone replacement therapy Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097. Study 2 Lean body mass is negatively associated with incident VMS. Our data suggests that maintaining higher levels of LBM during the menopausal transition may be protective against the development of VMS. Every woman will experience menopause in her life and the ability to potentially prevent the onset of specific symptoms through basic interventions, such as resistance training to increase lean body mass, may positively impact this large population. Reduce VMS (hot flashes and night sweats) with increased levels of lean body mass. Woods, R., Hess, R., Biddington, C. et al. Association of lean body mass to menopausal symptoms: The Study of Women's Health Across the Nation. womens midlife health 6, 10 (2020). https://doi.org/10.1186/s40695-020-00058-9 PLUS, STUDY #3 During menopause women have a reduced fatty oxidation during exercise than women pre-menopause. Suggesting the best time to start is in pre-menopause.. the next best time is peri.. or wherever you are if you’re not exercising. Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 STUDY #4 Muscle in menopause is not as sensitive to the protein you eat, therefore you need more of it than you have in the past. (And there is evidence we’ve been undereating protein for a long time, following guidelines determined for 18 yr. olds going to war to prevent disease). During perimenopause adjusting a diet to higher protein and lower carbohydrate (keeping resistant starches however) HERMAN PONTZER, et al., SCIENCE, 13 Aug 2021, Vol 373, Issue 6556, pp. 808-812 DOI: 10.1126/science.abe5017 Collins et al., 2019, Cell Reports 28, 268-381, July 9, 2019 © The Author(s).  https://doi.org/1016/j.celrep.2019.06.025 IN THE ABSENCE of SPECIFIC MUSCLE BUILDING ACTIVITIES and as estrogen declines…. Muscle loss will occur. You have control over specific muscle building activities: Lifting heaviest weights you can to muscle fatigue every set Eating the minimum dose-stimulus of highest quality protein Ensuring your gut health Metabolism slows? The reason you hear that metabolism slows and fat increases, muscle wains… is that few women are lifting weights in a way that overloads their muscles. We’ve never seen it. Imagine your mother right now. I’ll take a stab and say she’s in her 80s or approaching or 90s or she’s passed. Did she ever lift? Imagine your older sisters and your sister-in-laws. Did they lift? But they gained weight, they experienced fatigue, lack of muscle tone…. And why? They did what was provided to them. And it was “moderate exercise.” The older they got the more encouraged they were to be careful, not to exert too much, or strain. Phooey… They also (to give you an analogy).. very few of them used computers at a very high level. Maybe they’ve played solitaire, learned to Facetime or use Facebook with their families. And you and I? We’re not going to stop, are we? We’ll use them until we die. Similarly, if you begin lifting now… at whatever age that is for you… you will gain strength beyond anything a prior generation experienced, beyond what you have now, and improve your body composition and quality of life as you age. You’re going to resist the unknown. You’re going to be a lone ranger in the weight room at the gym. Look, every time I go to a gym, I attract looks when I grab the dumbbells and perform sprints on the treadmill. Those looks come from women following their partners around, and from young men picking up lighter weights than I am, and from older men, I hear, “You work hard.” As if… I shouldn’t or it’s different. Because it is. Few women work very hard. And fewer, eat enough to grow muscle after. After a couple years of regular lifting and exercise… did you know? You must have a caloric surplus in order to gain muscle mass. Oh, you may gain some strength up to a point, but if you’re fasting all the time, eating one meal a day or even two… do you think you’re going to gain muscle? Think again. You’re causing your body stress… and low energy availability during and post exercise won’t allow muscle building. Especially in women beyond menopause. Lift heavy. Eat higher protein and overall calorie levels that allow muscle gain. Keep your stress levels (all sources) low. From this you have questions.. How to start lifting safely What a diet that is micronutrient-rich, high protein, and void of food sensitivities looks like How to manage a gut experiencing bloat, gas, irregularity Where your walking, yoga, intervals fit in…. And I’ve got answers. I’ll drop a few of them in the show notes. Right now(July 1-15) the Café membership is open. Workouts that are based on protocols for women in menopause are the #1 reason women log into their memberships every week. And… they come back for expert interviews, masterclasses that deep dive into the science on topics you care most about, mini courses so that answers to your highest priority challenge are at your fingertips whenever you want them, and recipes that put Flipping50 -approved food on the table quickly and flavorfully. I’ll add a few more links to this episode show notes too in case we’re closed. Never do we want someone sitting waiting. I’m a science girl who wants to cut through the junk and find the effective way to get fit not hurt. So, I use science -featuring you – to determine the effects of hormones on exercise and vice versa. This is the 1st, and only exclusively made-for-menopause fitness membership in the world. Resources: The Flipping 50 Membership: https://www.flippingfifty.com/cafe The 5 Day Flip: https://www.flippingfifty.com/5dayflip

Welcome to this episode, and this movement of ageism dismantled.  How does it show up? Are you more ageist than you think? A recent solo podcast I did on this topic got a lot of attention. In our own Flipping 50 membership I regularly spot women being ageist in reference to themselves.  This episode is about helping change the value of you right now. We’ll define ageism and talk about who does it and where it exists. I hope you  look at words like young and old differently after you listen.  This episode aims to find ageism dismantled so that if nothing else we can identify it when we see it and potentially find ourselves loving now for the rest of our lives.  My Guest:  An internationally recognized expert on ageism, Ashton Applewhite is the author of This Chair Rocks: A Manifesto Against Ageism. A co-founder of the Old School Anti-Ageism Clearinghouse, she speaks widely at venues that have included the TED mainstage and the United Nations, and is at the forefront of the emerging movement to raise awareness of ageism and to dismantle it. Questions we answer in this episode:  How did this all start? You don’t dream of becoming an internationally recognized expert on ageism in high school. When did this begin?  What is ageism?  Where do we see it? Beyond the hired, fired, retired…  How many times a day on average do you think any of us bumps into it?  What is the opposite of ageism?  Can we go too far the other way?  Will you share an insider peek into your book?  Connect with Ashton:  https://thischairrocks.com/ https://yoisthisageist.com/ https://oldschool.info/ She’s on Social: Twitter: @thischairrocks Facebook: www.facebook.com/ThisChairRocks Instagram: www.instagram.com/thischairrocks YouTube: https://www.youtube.com/c/AshtonApplewhiteVideos LinkedIn: https://www.linkedin.com/in/ashton-applewhite-64658/ The book: https://celadonbooks.com/book/this-chair-rocks-a-manifesto-against-ageism/ USUALLY, I share Other Episodes You Might Enjoy.....  I'm not sharing other episodes you might enjoy in this post. What I'd love instead for you to do is share this episode/post and start a conversation with your own tribe!  I invite you to share the podcast on social media with: your opinion about this, no matter what it is your reaction to this what your reaction to this was how you want to change (or not)  And... comment here if you have a heightened sense of awareness about your personal messaging to yourself!  Ashton's TED talk: https://www.ted.com/talks/ashton_applewhite_let_s_end_ageism

What midlife fitness changes do the pros make? Today I’m talking to a fitness industry leader about how she’s embraced each decade, while running a business, in fact doing a lot of pivoting as we all have.  When you’re an influencer and leader of many, in the spotlight in many ways, busy and then some, how do you prioritize and modify for midlife fitness changes? I ask her.  My Guest:  Sara Kooperman, CEO of SCW Fitness Education, WATERinMOTION® and S.E.A.T. Fitness, is a visionary leader that has transformed the fitness education community. A successful business owner and advisor, she is a keynote speaker, published author, webinar host, podcast presenter, and sought-after industry trailblazer. Kooperman has launched seven successful live MANIA® fitness professional conventions, another six streaming conferences, and more than 40 live and online certifications.  [Listen for Sara's full bio!] What I haven’t said is that she is undeniably funny, down to earth, no BS, creative and has the ability to both teach on the level that participants in her fitness classes appreciate and pull out to take in the big picture and change the face of an industry. That’s all before lunch.  QUESTIONS we answer in this episode: Why did you enter the fitness industry? And maybe for women who wonder if it’s okay to change their minds, not do what everyone expects them to do, you can tell about turning to fitness after law school?  How has the pandemic changed you? What is your personal workout regime and why? What midlife fitness changes have you made?  Why do you continue to strive to work with more men in the fitness industry? What do you think of ageism in fitness? Does it exist? Is there a little bit in all of us?  Your turn: What midlife fitness changes have you made? Were they forced by signs what you were doing wasn’t working or by choice proactively or like me, by happy accident?  Connect with Sara:  www.sarakooperman.com www.scwfit.com www.waterinmotion.com www.SEATfitness.com She’s Social:  @scwmania #scwmania #waterinmotion @seatfitness www.scwfit.com/events Additional Resources:  STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You May Like: 6 Ways Exercise Hurts or Helps Hormone: https://www.flippingfifty.com/midlife-hormones/ What's the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/

If you’ve been a long-time listener, and you’ve heard episodes discussing hormones, and hormone therapy options to fix your hormones stay put because you haven’t heard this. No one has talked about this on Flipping 50 before. In all the episodes I’ve discussed and similar discussions about micronutrients I’ve had with clients, it’s never come up regarding how to fix your hormones. So, stay tuned.  Tired? And if you have chronic fatigue and think most doctors don’t get it, we’ll erase that thought before we’re finished if not by the time I introduce my guest. There is something to be said about the understanding of a professional who has the science and training, but also is able to put that into practical steps with the empathy that comes only from knowing… from a “I’ve been there” place.  Exercise will be a part of your healing, though not the first part. Movement will be a bigger part to start. When you are ready for more, a 5 Day Flip may be a starting point with 5 days of short exercise sessions.  We’re talking about something we haven’t discussed in over 2 million downloads and 9 years of Flipping 50 podcasting.  My Guest: Yvonne Karney, MD is the founder and Chief Executive Officer of The Global Institute for Vitality Renewal, an organization dedicated to helping people live their whole lives with energy and focus. As a gynecologist by original training, she has over 2 decades experience helping women. Her journey into Functional Medicine started with her personal struggle with chronic fatigue. At one point she had to close part of her medical practice because she couldn’t keep up. She dove into learning everything she could about healing from fatigue. Through this learning she found her true calling—helping other women with fatigue and brain fog. Through her proprietary RENEW Method™ she guides her clients through their healing journey to regain their energy and focus so they can get on with their lives and feel like themselves again! 00:00 Questions we answer on this podcast: 04:09 Tell us a little about your journey from a traditional Ob/GYN to becoming a functional medicine doctor? 06:03 Aside from your personal journey, what were a few of your "aha" moments that made you realize you needed to do things differently? 07:09 What do you mean by “It takes more than hormones to fix your hormones?” 09:49 If cell membrane damage is the problem are there things we can do to repair the cell membranes? You’ve mentioned that 3 of the most common concerns you see in your patients during the menopause transition are fatigue, weight gain and brain fog, and you think they are all connected–what do you mean by that? 15:03 You’ve mentioned that toxins are often responsible… what about low level exposures that don’t reach the level of concern by the EPA? Connect with Yvonne: Website: https://www.vitalityrenewal.org Dr. Yvonne’s Social: Facebook: https://www.facebook.com/YvonneKarneyMD Instagram: https://www.instagram.com/yvonnekarneymd/ Resources Mentioned in this Episode:  18: 23 EWG- Environmental Working Group: https://www.ewg.org Additional Resources:  Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Beat fatigue with: https://www.flippingfifty.com/stress-less  Or make energy-boosting meals easy with smoothies: https://www.flippingfifty.com/smoothies  Other Episodes You Might Like:  Training Fatigue, Chronic Fatigue, and Hormones After 50: https://www.flippingfifty.com/training-fatigue-chronic-fatigue/ Fix Your Chronic Fatigue: https://www.flippingfifty.com/fix-your-chronic-fatigue-with-dr-evan-hirsch/

 I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though.  I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so more women have optimal choices for the way they want to train and learn.   I’ve only had time to coach a handful of clients recently. I’m changing the way I coach to include a combination of private and group coaching sessions weekly. More touches, more accountability in less time weekly. You have access to workouts, workout protocols, and can use both the private and group sessions to have your questions answered. I will still have a few private slots for women who want complete anonymity and one-to-one, but as I coach more trainers and become more aware of the value of community, I’m pointed in this direction.  Is It the Right Time for You? For details just send me a message, to be first to know about the next group.   And then there’s content like this, where my intent is that if you show up, no matter what your intention is… to simply stop in for a few tips you can use yourself or you want the structure and science-based proven steps, you will benefit from every podcast, blog or video that’s available for free. There are thousands of pieces of content.  Everything I teach in my programs is out there in those free offers. For the person who can discipline their way through and apply, it’s there.  So, no matter who you are, thanks for listening. I hope every piece of content is a valuable next step somehow on your journey.  I create these in the early mornings… my favorite time of day. I don’t let many people into those moments… even my family know that. So, you’re a favorite part of my day.  This podcast is like private coaching. In it:  What I’d ask and why. What I’d learn about you from the response.  Why you want to answer these questions for yourself  to consider a next “best step” in your own journey.  Coaching Client Questions:  How well are you sleeping?  How’s your digestion and elimination?  What does a typical day of eating and drinking look like for you?  How much protein are you eating in a day?  What is the source of your protein? What is the timing of these meals with exercise and sleep?  Are you aware of your food tolerances and blood sugar responses to food?  Describe your last two weeks of exercise, what is that like? When you lift weights, how hard would you say you work?  How often are you lifting?  Do you do any interval training?  Do you like to track… steps, sleep, are you tracking macronutrients? Are you working with a physician, functional doctor, naturopath? Have you tested … micronutrients, hormones, gut? Are you taking HRT? Are you considering it, interested, curious about it?  Do you want to have a discussion about how it can help exercise results?  Right now, what’s happening in your life, relationships, work … that you want to share so I have some insight about your other sources of stress? What Do I Learn About My Coaching Client? Each of these questions I ask my coaching client and train our Flipping 50 Menopause Fitness Specialists to ask and respond to in order to gather information that determines our first steps. A program leads a group of people through a fairly set step-by-step. Even though it may be a blueprint like the After 50 Fitness Formula for Women or the Food Flip addition to our STRONGER program, it’s based on a group of women in menopause, not an individual.  So, of course one-on-one is more custom and focused on you.  What we’re looking at in generally is based on some key things. There are some new emerging studies.. unfortunately you know I share research based on women in menopause. One here from 2022 is and a second is on mice. So, does it apply? Other studies -done on menopausal subjects - have suggested similar findings and stimulus. I’ll explain more as I go over it.  Many of you are show it to me girls. I love that. I also encourage you to let your fingers do the research. Pub Med is just as available to you as to me. If you’re unsure what you’re reading and how to interpret studies, reach out, that’s great conversation for our Facebook Insiders group. (flipping 50 insiders)   Metabolic Effects of Menopause  Between Pre, peri, and post menopause women body composition was better pre and progressively increased. Changes were most dramatic during perimenopause. That led researchers to conclude if you’re in perimenopause, now is the best time to start.  Look though, starting now if you’re not doing something is still a best time!  Fat oxidation – what allows release of fat for use as energy – was reduced in perimenopause and post menopause. The time to offset it with training is in perimenopause.  In prior content I’ve shared that woman tend to burn more fat for fuel during exercise (compared to men) anyway. But it will decline, and that is especially true if your stress level is preventing fat burning because you’re in fat storage mode.   Surges of estrogen jump-start us to be more active. At least in mice.   And it’s also been found that we may have fewer pleasure receptors in response to exercise. (shared in a previous Flipping 50 masterclass) That endorphin high you used to get may not be kicking in the same way it did. [That doesn’t mean “more” volume or intensity will improve it. It just means you may have to find other ways to reinforce your habits.] Women who do gain weight after menopause tend to share these commonalities:  They exercise less or over train Poor sleep quality or quantity They consume too few calories, protein, or carbohydrate Diets high in sugar (wine or alcohol in general)  Inflammatory food consumption  They don’t do strength training with the intent to gain lean muscle tissue (all workouts are not created equally)  I’m digging to learn whether based on life circumstance, hormone status (that don’t require labs when signs & symptoms point clearly to a trained coach), the training and lifestyle habits that are going to improve results.  I’m also educating my coaching client so she’s empowered to make better choices for herself. In every program from the 5 Day Flip, to the 10-Day Hot Not Bothered Challenge, all the way to our membership, it’s about giving you the keys and knowledge to pivot daily.  Questions? I love to hear from you.  References  Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 Krause, W.C., Rodriguez, R., Gegenhuber, B. et al. Oestrogen engages brain MC4R signalling to drive physical activity in female mice. Nature 599, 131–135 (2021). https://doi.org/10.1038/s41586-021-04010-3 Resources:  STRONGER: Tone & Define: https://www.flippingfifty.com/getstronger Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose

Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise?  Meaning, not me,  but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer.  00:00 I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and pairing the exercise with something or someone you love. But today we dig a little deeper and look at why you might be lacking motivation in the first place.   So, if in fact, it’s dopamine, then this.    In addition to motivation, this episode is all about answering questions from our previous episode’s listeners.    My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available.   Ken is back for this second interview and the first interview where we really discuss C60 Purple Power is linked to here.   Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people.   Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60.   He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it.   About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products.   In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S.   Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health.   Ken mentions in the show that one of the first noticeable changes for those trying C60 is motivation. It stems from the boost in dopamine. So, though libido and energy are big draws for many,  C60 is could also be a motivation source if you’re seeking a boost.   Questions we answer on this podcast: 06:22 What are the first benefits people usually see when starting C60? 09:00 What I’ve noticed: enhanced libido, thicker hair/much less hair in the shower drain, recovery quickly (having started some high intensity/high impact interval training recently)  11:28 How long should one take C60 to see the full results? 13:12 If I stop taking C60, do results revert [slowly or quickly] back to original status, depending on lifestyle habits?  14:24 What is the most important instruction to follow when taking C60? 15:32 Does your C60 dosage determine how fast you see results? 17:48 I was wondering if I could get rid of half of my supplements if I start taking this? Would you do a show on supplements and how much you should really be taking?  19:30 How will this affect you if you are on HRT? 20:00 Debra I'd like to know what amount you are taking - you mentioned the cinnamon MTC in a coffee....teaspoon? Tablespoon? Thanks! Cindy   20:41 I take Eliquis, a blood thinner, due to a pacemaker, and am wondering if the C60 purple cream would cause my blood to become thinner, or does it only become thin if you take the liquid C60 purple product. 21:01 Are there any drug interactions?  I am on anastrozole after being treated for breast cancer.  Also any interaction with cholesterol-lowering medication or meds for blood pressure? Kendra 22:50 Is C60 safe to take for those who have had thyroid cancer, do not have a thyroid, and are keeping their TSH suppressed so not to stimulate any residual thyroid tissue? 23:37 Renee struggled a little with some details but her message: In a Google search P60 [I believe she meant C60] exposed to light is carcinogenic, and so processing and manufacturing wasn’t discussed by Jen [I believe she meant Ken]. I did share that all the bottles are dark and glass and the wrap-around packaging shields additionally. Do you want to address this Google researcher?   Connect with Ken and Try C60 Yourself:  https://www.flippingfifty.com/c60 Coupon Code: Flipping50   My favorite ways to use:  The cinnamon-flavored coconut oil or straight-up coconut oil in (coffee which I’ve quit again) Coconut oil added to a smoothie Olive oil drizzled on salads at lunch   C60 Purple Power is Social: Instagram:https://www.instagram.com/c60purplepower/ Facebook: https://www.facebook.com/c60purplepowerproducts Youtube: https://www.youtube.com/c/C60PurplePower?sub_confirmation=1 Twitter: https://twitter.com/c60purplepower   Additional Resources:  Protein for a Stronger Second Half: https://www.flippingfifty.com/Smoothies Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Other Episode with Ken:  Oxidative Stress: The Gatekeeper to Healthy Aging and Healthy Libido: https://www.flippingfifty.com/oxidative-stress/

Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training and blowing it by turning it into endurance work.   00:00 The Question:  Debra recommends two strength-training sessions a week. Do we know how long those sessions should be? Angie   [and how many days a week does she recommend HIIT] I’m answering a question from our Insiders Group (https://www.facebook.com/groups/flipping50insiders)   The best answer to this question will require a lot of science. So, I’m going to give you the Cliff notes version here.  Then, I’ll elaborate based on the science I’ve shared with our audience in recent month's masterclasses.  (The Flipping 50 masterclass is open to the public, tho if you’re not on our subscriber list you may not see the invite. You can find a number of ways to gain support and be included on that invite list in today’s show notes. Recent masterclasses have included: Science of Belly Fat burning after menopause, How to be Older, Fitter, Stronger, not older, fatter, weaker, and Updates on Strength Training in Menopause)   The reason we’re hooked on time:      We have a limited amount and appointments      Conditioning that a workout, especially cardio workouts or classes, is effectively based on how long they are  09:40  Quality vs Quantity The truth is though if you do 5 repetitions to fatigue with much heavier weight, you’re going to require far less time to exercise than if you do 15 to 20 repetitions doing a set. The quality of the workout for metabolism-boosting is not greater because it lasts longer. In fact, the risk of negative cortisol response is greater the longer a workout is. The moment you reach fatigue is a success. It’s all you need.  When I’m at the end of my sets (meaning I’ve done a good warm-up leading to it) I can sometimes perform just 3 or 5 repetitions… and that set takes less than 15-20 seconds! Because the sets don’t take long when you do fewer repetitions!  Those types of sets also features some power and a difference in the recruitment of muscle fibers.  That makes time perhaps, irrelevant.    Stronger: https://www.flippingfifty.com/getstronger   14:42 These 5 components should be divided in each workout:     a warmup Dynamic warm-up      a plan of sets and repetitions that safely, and effectively bring you to muscular fatigue      (Science-based: known to reliably result in gains in muscle strength and lean muscle tissue) Core      a cooldown Usually, there is a requirement of a certain amount of volume:     Number of muscles involved     The number of exercises for each muscle group or body part     A combination of sets and repetitions      The weight used to reach those parameters Some people will start with the weights they have available. That may mean they need to do a certain number of repetitions to fatigue. If those weights are light, it will be more repetitions or more creative use of tempo training. With heavier weights, you might find that you can do fewer repetitions.  Just a note, if you’re a beginner and you can’t lift the weight you have for 15 repetitions, it’s probably a little heavier than I would suggest you begin.   23:17 The Best Question So, I suggest you start with an answer to this question. What amount of time are you willing to spend on strength training that will positively transform your energy, strength, stamina and boost your mood and metabolism?  What’s reasonable for your life (and energy)? Though that may sound too good to be true. All of it has been proven. A recent study I shared in a Flipping50 masterclass revealed this, “There were no non-responders.” Of all older adults who began a science-based strength training program, designed for them or continued to train with greater focus vs random exercise, 100% of them responded.  So, back to the question:  Are you willing to spend 30 minutes twice a week doing that? 40 minutes? Would you spend 60 minutes so you can do a proper warm-up and cool down too? There’s no right or wrong answer here. Consider your past experiences and where you started and stopped. If it was because you over-committed to something you could never do long term, set a shorter realistic time. The point is, why not make the exercise fit your time, and stop expecting that turning your world upside down to fit a program is feasible!   27:03 The Short Solution Will there be days when you only have 10 minutes but want to stay consistent and still do that? For most of us, yes. I have often had these! And for a traditional, want to do more girl, these days I’m too busy to do more… are the universe telling you that less is best when you’re already stressed!  Resources from Flipping50:  Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny-tonight/ Smoothies: 60 of my own and Community Favorites: https://www.flippingfifty.com/smoothies 5 Day Flip: https://www.flippingfifty.com/5dayflip  

Eating disorder recovery may not be your first concern. But you’d be surprised at the percent of midlife women triggered into eating disruption again or for the first time.  In this episode we discuss so much more than eating disorder recovery and truly define what is eating disorder, what is disordered vs emotional eating. For every woman nurturing herself or others, this episode has value.  My Guest: Mindy Gorman-Plutzer brings 2 decades of experience to her private practice as a Certified Functional Nutrition and Lifestyle Practitioner and Eating Psychology Coach. Mindy’s life experience and training inspired her to create a framework that combines functional nutrition, positive psychology, and mind/body science; introducing a compassionate resolution to physical and emotional challenges resulting from chronic and complex health issues, as they relate to Eating Disorders. She’s the author of The Freedom Promise: 7 Steps To Stop Fearing What Food Will Do TO You and Start Embracing What It Can Do FOR You. 00:00 Questions we answer on this podcast: Why a functional medicine approach to eating disorder recovery? What are some things listeners need to know about to eating disorder recovery? And before that, who needs eating disorder recovery?  04:44 What is the difference between disordered eating and an eating disorder, and food addiction… and emotional eating? 09:40 Address the influence of elimination diets and fasting on someone with an eating disorder?  20:55 Why is recovery from an eating disorder so elusive for so many? What is the difference between emotional/stress eating (a topic we’ve visited many times here) and binge eating disorder? Learn more about eating disorder recovery by connecting with Mindy for her free guide. Connect with Mindy: Website:  www.thefreedompromise.com/guide  She’s Social:  Facebook:https://www.facebook.com/TheFreedomPromise/ Instagram: https://www.instagram.com/thefreedompromise/ Twitter: https://twitter.com/FreedomPromise Additional Resources:  Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Continuous Blood Glucose Monitor https://www.flippingfifty.com/glucose Debra’s Favorite Things: https://www.flippingfifty.com/resources/

When you redefine aging for yourself, you may have to swim upstream. There will be resistance: your own as well as others. Having always had certain examples of aging, and a few examples unique to it, to redefine aging you’ll first have to imagine it. 00:00 What do you see? If you’re in a certain relationship or a career, you’ve often without even realizing it defined yourself by those traits. You’re a “teacher” or “nurse” or you’re a “wife” or “mom” or “caregiver.” To redefine aging and rebrand yourself so you can become it, you first have to imagine yourself with a new set of labels or descriptors.  What would that be? What would be so delicious and delightful if you jumped out of bed excited for each day? Redefine what you want and see for yourself and you will redefine aging.  My guest has made a major career pivot. Not unlike Hollywood celebrities, this fitness celebrity is helping spread the message that we can redefine aging and rebrand ourselves at any age.    If I let you enroll me in your reasons, that’s not going to help you. -NatalieJill My Guest:  Natalie Jill is a Fat Loss Expert And Creative Sales Strategist who helps women ReIgnite, ReDefine and ReBrand what aging has to mean! 50 years old herself, she is changing conversations around age, potential, and possibility!  She helps entrepreneurs craft their unique compelling STORY, expand their brand and excel on social media. She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best-selling books, a top-ranked podcast, and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world.  5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Questions we answer on this podcast: 04:48 How was your transition into the ’50s?  05:54 As a fitness professional it can be interesting to navigate perimenopause changes, especially for someone in the limelight to the extent you are, can you comment on any external pressure you felt or that other fitness & health pros share?  07:50 Your message about the importance of mindset when it comes to aging echoes ours at Flipping 50. When did it occur to you that this whole ageism thing is something that because of your vast influence and reach, you could really make a positive difference about it? 15:35 Will you open up about dealing with injuries in midlife… and what they have the opportunity to teach? 25:00 You’re of course so well-known for fitness and weight loss, specifically, and you’re rediscovering and reinventing your purpose in midlife or beyond, as many of our listeners today are… or want to. Was this a conscious decision or one that felt like you were called to do it?    If you’ve always thought about yourself a certain way, it’s going to a challenge to redefine aging and who you are in these next decades. Be ready for resistance. You’ve got this. If you’ve got the desire to do so, that’s enough. You don’t have to have all the answers to start.    It’s a decision.  -NatalieJill   Connect with Natalie:  Website: https://www.nataliejillfitness.com/ Listen Up Podcast:  https://www.flippingfifty.com/listen-up-podcast She’s Social:  Instagram: https://www.instagram.com/nataliejillfit/ Facebook: https://www.facebook.com/nataliejillfit YouTube: https://www.youtube.com/nataliejillfitness Pinterest: https://www.pinterest.com/nataliejillfit/   Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Annmarie Skincare: https://www.flippingfifty.com/bogoskin Other Episodes You May Like:  5 Lifestyle Tweaks That Support a Journey Towards Better Wellbeing: https://www.flippingfifty.com/better-wellbeing/ How to Avoid Common Exercise Injuries Midlife:  https://www.flippingfifty.com/common-exercise-injuries/