The Flipping 50 Show

Discover the complex relationship between cortisol and exercise for women navigating menopause. Learn how cortisol regulation can impact your energy levels, metabolism, and even sleep patterns. Get insights on adrenal fatigue and how chronic stress can keep you feeling exhausted. The podcast offers practical solutions, from adjusting workout routines to embracing restorative practices. Plus, explore the role of adaptogens in achieving hormonal balance and maintaining vitality during this transitional phase.

How would you like a midlife women’s makeover?  What do you need to look good in order to feel good? Discover how a midlife women’s makeover can boost your confidence — from the outside when you actually put on makeup. My Guest: With over 30 years in the beauty industry, Jennifer Kyser is passionate about helping women--especially in midlife, look and feel radiant. Known for her work in TV, print, fashion, and an occasional movie, she blends expert techniques with heart, empowering women to embrace their beauty, reclaim their power, and shine from the inside out. Questions We Answer in This Episode: [00:01:04] What inspired you to a successful career in beauty for over 30 years? [00:08:53] What are some of the most common struggles you see women facing in midlife? [00:05:42] How has your background in beauty shaped your approach to helping women feel confident from the inside out? [00:20:56] The title of your summit is “Radiating Confidence. Reclaiming Your Power.” What does it mean? What experience are you hoping attendees walk away with after participating? [00:25:17] What inspired you to create a virtual summit specifically for midlife women now?    Make-Up’s Fashion to Function Make-up not only makes one beautiful, but also adds confidence, empowerment, and comfort. Confidence is the real glow-up. The goal is to feel radiant and empowered, not to look like someone else. With women over 50, less is more. Makeup for mature skin is about illumination, not coverage.   Connect with Jennifer: The Midlife Women's Makeover Summit - Radiate Confidence, Reclaim Your Power, Feel Amazing with Jennifer KyserJoin the summit on the 27th of May 2025! Facebook - Jennifer Kyser Instagram - @JenniferKyserMakeupArtist   Other Episodes You Might Like: Previous Episode - How to Bounce Back Boldly After You Blew Your Diet Next Episode - Cortisol and Exercise in Menopause More Like This - True Core Confidence: Revolutionizing Pelvic Floor Fitness After 40   Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach! Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

Where’s the next step after you blew your diet? If you've done that before you know, it’s a hard spot.  Are you feeling frustrated after blowing your diet again? It's time to Bounce Back Boldly and stop the shame spiral!  In this episode, we’ll uncover the science behind why we overeat and how you can regain control. Know the powerful strategies to turn things around. Let’s dive into how you can bounce back with confidence and ease—because it's never too late to Bounce Back Boldly!   My Guest: Connie Bennett is a former sugar and carbs-addicted journalist and author of the bestselling books, Sugar Shock! and Beyond Sugar Shock. Her new book, I Blew My Diet! Now What?, was inspired when Connie frenetically overloaded on carb garbage (carbage).  After hitting rock bottom and packed on 21 pounds, Connie put on her journalist hat and dove into the research to discover why people eat badly and what fast, easy, science-based tactics they can use to Bounce Back Boldly™ as she puts it. Connie is a certified health coach, life coach, and tapping practitioner, and founder of the Bounce Back Bootcamp.   Questions We Answer in This Episode: [00:04:58] How did you get into helping people who overeat or ate badly? [00:11:43] What are the Big Four Binge Triggers? [00:16:50] What are three other reasons people overload on junk foods? [00:22:01] What surprised you the most while you were researching and writing the book, I Blew My Diet! Now What? [00:30:55] What is the What-the-Hell Attitude? [00:34:08] What is GoalPowerPlus? [00:27:03] What is the Hum-Hug-Rock Relief Process? After you blew your diet, there is a next step. And another and another.  What Should You Do After You Blew Your Diet   The Big 4 Binger Triggers: Heartbreak Bingeing – After losing a loved one. Relationship-based Bingeing – Includes divorce, bickering, or even contentment bingeing. Trauma-driven Bingeing – From past or recent trauma. Caregiving Bingeing – Resulting from caregiver stress. Know all 21 reasons why people blow their diets in Connie’s I Blew My Diet Book.   What is the “What the Hell” Attitude?When you’re at that moment of temptation to binge eating.   Techniques to Stop Binge Eating: EFT Tapping or Emotional Freedom Technique TappingGoing into the acupuncture points acknowledging the craving and going back to “I totally love, accept and approve myself.” Hug-Hum-Rock Relief TechniqueA technique designed to soothe and reduce urges in triggering moments, using hugging, humming and rocking. Goal Power Plus vs. Will Power If you run out of will power, find the moral strength and the desire to shift focus to your goals. Get in touch and tune in to your goals that will bring you through and get strength. Goals like feeling better, more energy, and joy become motivators.   Connect with Connie: Connie’s I Blew My Diet BookLink: flippingfifty.com/blewmydietgifts  Instagram - @conniebennettauthor X - @smarthabitsgirl Other Episodes You Might Like: Previous Episode - Exercise and Hot Flashes and Other Menopause Symptoms Next Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Detoxifying Your Body from the Damage of Diets in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra.  Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Short & Easy Exercise videos in this 5 Day Flip Challenge.

Even if you don’t have hot flashes, stay with me on this because this episode is on exercise and hot flashes. We’re going to dissect the science and eradicate “science says” as a cry for validity by influencers.  Hot flashes are one of the most common symptoms of menopause. I’ll talk about the relationship between exercise and hot flashes along with other menopause symptoms like muscle loss or fat increase.   In previous podcast episodes and books, I’ve shared researcher comments about whether exercise could mitigate menopause symptoms. The answer, “Yes, provided it’s intense enough.”    The Science A 2024 study on 72 pre, peri and postmenopausal women, published in the Menopause Journal of The Menopause Society, looked at the impact of minutes spent in 3 exercise intensities and body composition on total menopause symptoms (TMS).  More symptoms were associated with higher body fat. Intense physical exercise improves % body composition and may reduce TMS, beneficial for perimenopausal women.  An article published by the American College of Sports Medicine, looked at protein turnover changes, muscle size, quality and strength during menopause. All seemed to decline.    What we don’t know [Dr Stuart Phillips’ response to Mary Claire Haver’s Instagram post regarding estrogen’s impact on muscle] is the cause for these changes.   Is there evidence for causation between decline of estrogen and decrease in muscle mass, which some women experience:  Insomnia  Poor mood, depression or anxiety Lack of motivation (serotonin receptors) A time crunch in midlife  Comfort or emotional eating  Repeatedly, women will say, “I haven’t changed a thing, but my results have changed.” That would be true if you didn't change what it was you were doing. If your hormones have changed, we have to change the exercise.   Another 2024 study in Menopause Journal showed both moderate intensity and resistance training exercise will decrease hot flash occurrence in some women, especially in women with depression.  High Intensity - more impact on body composition and positive impact on hot flashes Moderate Intensity - decreased hot flash occurrence   Exercise and Hot Flashes, Estrogen and Muscle Whether we’re talking about exercise and hot flashes or estrogen and muscle loss, so many variables could be at play, even if the science is a randomized double-blind study with a large enough subject pool. If hormones have changed, we have to change the exercise (including nutrition and sleep habits) or it’s not going to work.  If medications become important, then we have to look at micronutrients because they’re depleted by each prescription or OTC med. If you don’t absorb micronutrients you don’t have optimal muscle or strength building blocks.    Social Media The type of studies that influencers share matters. Whether they’ve shared a review of literature, a double-blind randomized control study, or a narrative or know what that means What is the interpretation that helps you make decisions on changes you may want to consider or that reinforces what you are doing? The only real thing an influencer is sharing unless they share the science with you is, “what works for me” and you’re left to guess… is that really what happens behind the scenes?    But before I share that, I think we know this:  Both are on a worthy mission… To improve the knowledge we have about muscle, bone and aging and the impact on them of daily and weekly habits  To acknowledge menopause has historically impacted women’s health.   What can you do with the information? Make the best choices on exercise prescription, dietary choices, lifestyle habits to offset what is impacted by hormonal changes Make the best choices with their time and energy for women with hormonal changes to get the optimal health habits. Provide clarity about the exercise prescription that is most advantageous and then customize it for women based on their fitness status, health history, and stage of menopause  Train an army of Menopause Fitness Specialist® in every fitness club, health center, university and behind every online program.    Become a Coach on Exercise and Hot Flashes for Women in Midlife If you are interested in becoming a Flipping 50 Menopause Fitness Specialist® and tired of guessing for yourself, your clients and watching a lot of bro science applied to women without ever considering…  We’ve never asked questions about pelvic floor health in intake forms in the fitness industry. We’ve never considered from ovulation to luteal phase, a change in nutrition and exercise might serve a woman in reducing injury and getting better results. We’ve never suggested a woman test her muscle mass at 25 and bone at 30 when she’s peaking to compare later.   Do you want to know how to create a comprehensive exercise prescription that supports, not worsens:  Insomnia Pre-diabetes and insulin resistance Low libido  Low bone mass  Body and (specifically) belly fat Exercise  Hot flashes/night sweats   More than 7 other key changes in exercise prescription that help a woman arrive at menopause, thrive through menopause, and enhance her longevity – reach out to me right now. We’re opening the enrollment for the Flipping50 Menopause Specialist®. This is an amazing opportunity to join the program. Not only get the knowledge you need, but the business growth coaching so you aren’t a wise broke trainer or coach like so many of your peers.  The number of trainers increased from 250,000 to 750,000 in the last decade. The number of health coaches has grown from zero to thousands in a few short years.  Yet, few of those are making a profit, let alone a living.  They’re building websites, apps, social media…  they are failing. But you don’t have to.  If you start from the beginning, skip the guessing with the copycat Chatgpt copy. You don’t have to have a MBA in marketing or sales but you need to have a formula and blueprint to follow to build a business that starts successfully and is sustainable.    References on Exercise and Hot Flashes:  Moore SR, Cabre HE, Smith-Ryan AE. Body composition, physical activity, and menopause symptoms: how do they relate? Menopause. 2024 Apr 1;31(4):336-341. doi: 10.1097/GME.0000000000002334. Epub 2024 Mar 5. PMID: 38442308. Witkowski S, Evard R, Rickson JJ, White Q, Sievert LL. Physical activity and exercise for hot flashes: trigger or treatment? Menopause. 2023 Feb 1;30(2):218-224. doi: 10.1097/GME.0000000000002107. Epub 2022 Nov 7. PMID: 36696647; PMCID: PMC9886316.   Other Episodes You Might Like: Previous Episode - How and Why to Consider Meditation in Menopause Next Episode - How to Bounce Back Boldly After You Blew Your Diet More Like This - Caffeine, Hot Flashes, and Fat Burning During Menopause   Resources:  Join Flipping 50 Menopause Fitness Specialist® to become a coach! Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.

Hearing about meditation every direction you turn? Meditation in menopause can be a simple, free, and almost effortless tool for supporting your nervous system.  If your rest and digest part of life needs to flex and be able to squelch your fight or flight, aka your watch says RELAX REMINDER more than you’d like… this is your episode. My Guest: Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You and the host of the iTunes chart topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is not a one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves. Kelly is best known for her guided meditation, yoga nidra, and restorative yoga practices that she has been sharing since 2016 on her podcasts and books.   Questions We Answer in This Episode: [00:15:49] How can meditation help support menopause and perimenopause? [00:14:46] Why should you start meditating at this age if you haven't before? [00:18:36] How can meditation help support your nervous system? What is Meditation? Meditation is strength and resistance training for the brain. Not a religious practice, but it’s up to you what your intention is and if you want to align it to what you believe in. Benefits of Meditation Reducing anxiety and depression Helps with sleep and brain fog Helps balance cortisol Helps aging of the brain Boosts focus and concentration Teaches you how to sit with what is happening in your life Eight minutes a day is enough to get the physical, mental, emotional benefits of meditation. Know Yourself and What You’re Yearning for Through Meditation in Menopause Connect with Kelly: Kelly’s website - Yoga For You Instagram - @yogaforyouonline Other Episodes You Might Like: Previous Episode - Protein for Menopause Hormone Support Next Episode - Exercise and Hot Flashes and Other Menopause Symptoms More Like This - Why I Meditate and My Recent (2nd) Weeklong Meditation Experience More Like This - Strategies for Higher Revenue as a Fitness Professional   Resources: Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0. Short & Easy Exercise videos in this 5 Day Flip Challenge.

Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones.  In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response.   Insulin: Protein’s Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.   Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.    Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”   More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen.  This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike.  Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.   The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.    Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever  Next Episode - How and Why to Consider Meditation in Menopause More Like This - Where Protein Recommendations for Women Come From?   Resources:  This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout.   References:  Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.  

Junie Moon, CEO of Midlife Love Out Loud and a Global Love Mentor, shares her inspiring journey of shedding 200 pounds through self-love rather than just dieting. She delves into the painful reality of self-sabotage affecting women, especially over 40, and reveals how emotional barriers and shadow work can unlock personal empowerment. Junie emphasizes the transformative power of self-compassion and awareness in overcoming obstacles in health and relationships, highlighting that true wellness goes beyond weight loss.

If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why.    My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most Humanistic Intern and Resident” award in all three years of her Internal Medicine Residency and celebrated by her patients by being presented the Best Doctors Women’s Choice Award. She treats women in perimenopause and menopause, optimising their hormones, energy and weight, especially if they have been previously told that their labs are normal.   Questions We Answer in This Episode: [00:07:54] What are natural ways to improve your hormones above 45? [00:14:27] What tests do you recommend to a woman considering hormones? [00:22:30] Do you have a unique opinion on starting both progesterone and estrogen at the same time or layer in one?  [00:26:06] Do you advocate for women taking testosterone and what are the benefits and side effects of using TRT? [00:30:21] Why do autoimmune markers increase in perimenopause and menopause? and what to do about it? [00:32:04] What can help cholesterol and blood sugar levels?  #1 Longevity Hormone Panel  Purpose: To get a baseline of all key hormone levels Includes: Morning cortisol (before 10am) DHEAS (hormone that makes cortisol) TSH (thyroid) Free T4  Autoimmune Reverse  T4 (Hashimoto’s) Reverse T3  Estrogen, Progesteron, Testosterone Total Testosterone Free Testosterone Sex Binding Hormone Globulin  ANA (antinuclear antibody or autoimmune antibody) ESR (erythrocyte sedimentation rate to check inflammation rate for autoimmune) CRP (C-reactive protein) Ferritin  Genetics Vitamin B12  Vitamin D   More Tests to Truly Know If You’re Ready Before Considering BHRT   #2 Gut Test Purpose: To assess inflammation, microbiome health, and how well your body can process and eliminate hormones   #3 Toxin/Environmental Load Testing Purpose: To detect environmental toxins that may be disrupting hormone production or metabolism   Track Your Hormones Functional vs. Conventional medicine’s approach to lab results: Functional Medicine Focuses on what’s optimal, not just normal. Listens to the whole person (hormone networks), not just the labs. Conventional Medicine Labs are often labeled "normal" if they fall within the wide reference range. No action is taken unless results are severely out of range.   Connect with Shilpa: Website - Sayana Medical  Instagram - @sayanamedical YouTube - @SayanaMedical Other Episodes You Might Like: Previous Episode - Smart Movement for Aging Better with Lara Heimann Next Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever More Like This - Restore Hormones to Factory Settings? More Science for bHRT More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.  

If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in!  If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise.  We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff? You may feel better by the end. Know the smart movement for aging better!   My Guest: Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the revolutionary LYT Method®—an evidence-based approach to movement that combines the principles of yoga, physical therapy, and functional movement. Lara’s passion lies in empowering people of all ages to move better, live pain-free, and optimize their physical and mental well-being. Her work has reached thousands of students and teachers across more than 50 countries, transforming lives with her innovative blend of movement science and spiritual connection. She holds a BA in Biological Anthropology and Anatomy and an MS in Physical Therapy from Duke University, along with a Neurodevelopmental Training Certification through Stanford University.   Questions We Answer in This Episode: [00:28:13] Why is moving well so important for aging?  [00:30:28] What are common misconceptions people have about aging and exercise?  [00:18:44] [00:31:10] What role does neuroplasticity play in aging?  [00:21:28] How can people optimize longevity and vitality?   Neuroplasticity & Movement Neuroplasticity is your brain's ability to grow and change Movement “rewires” the brain - you grow your brain from movement. Use developmental movement patterns to re-educate the nervous system. Your brain craves novelty.   Your Guide to Movement for Aging Better The Myth of ‘Aging = Body Decline’ Move more with age, not less. Joint mobility and strength are important as we age. Incorporate movement into daily routines (e.g. cleaning your house, climbing stairs). If you look at people who live long and live well, the one common thing is they're active and stay active. If you're in the middle part of your life and you haven't been active, it's never too late.   Pain & Movement Inefficient movement creates and sustains pain. Move in a smarter way but don’t stop moving.    Key Takeaways Movement rewires the brain. It’s not just about fitness—movement helps with cognition, mood, and longevity. Neuroplasticity isn’t age-limited. You can retrain your brain and body at any age. Already active? You can get even better. Advanced movers have more potential for growth when incorporating neuro-focused training. Repetition isn’t always progress. Novelty challenges your brain and creates stronger, smarter movement patterns. Pain is information, not a stop sign. Pain (not injuries) often lingers due to patterns. New movement can break that cycle. Aging isn’t a reason to scale back, but a cue to level up.   Connect with Lara: Try LYT Yoga: A physical therapy yoga to promote functional movement Link: https://flippingfifty.com/lytyoga Code: Movebetter What’s in it for you? Try it out for $5 for 5 weeks Instagram - @lara.heimann and @lytmethod Facebook - Lara Heimann and The LYT Yoga Method   Other Episodes You Might Like: Next Episode - Is Your Liver Preventing Muscle Growth in Menopause?  More Like This – Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga   Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises.    

In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone.  My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause.   My Guest: Dr. Micah Yu is an integrative rheumatologist who incorporates complementary medicine with traditional rheumatology. He is triple board-certified in Rheumatology, Internal Medicine and Lifestyle Medicine. He obtained his MD from Chicago Medical School and holds a Masters in Healthcare Administration and Biomedical sciences. He completed his internal medicine residency and rheumatology fellowship at Loma Linda University in Southern California. He is a graduate of the Andrew Weil Integrative Medicine Fellowship at the University of Arizona. In addition, he is certified in functional medicine through the Institute of Functional Medicine. He is able to understand his patient’s medical problems from a patient perspective. The foundation of his practice is to combine allopathic medicine with complementary medicine. He works with his patients to come up with a treatment plan that not only fights the disease but also is aligned with his patient’s goals.   Questions We Answer in This Episode: [00:05:16] What is rheumatoid arthritis vs other types of arthritis? [00:16:00] How can people use integrative medicine to help with their autoimmunity? [00:18:21] Do people have to go on medications when they get diagnosed with a rheumatic disease? [00:26:01] Is there any connection whatsoever with post -exercise soreness and autoimmune response? [00:27:24] How will a plant-based diet sustain muscle? Don’t Let Autoimmunity in Menopause Hold You Back What are the different Arthritis Disease? Gout NOT an autoimmune arthritis and NOT wear and tear. It’s an arthritis that’s inflammatory that’s caused by uric acid deposition in the joints. Usually comes out as a single joint (e.g. big toe, knee) and get repeated over time. Rheumatoid Arthritis IS an autoimmune arthritis. Can attack multiple joints (e.g. fingers, toes, shoulders, elbows, knee) Usually come up with swelling, retinas, stiffness of the joints. Predominant in females Spondyloarthritis Overall arching term of different arthritis (e.g. psoriatic arthritis, Crohn’s disease, ulcerative colitis) Usually comes out in fingers, TMJ (temporomandibular joints), elbows, shoulders, knees, feet, ankles.   What is the medication for autoimmune disease? Depends on the background, beliefs, and severity of the disease. Some may use medications, others may use alternative medicines, supplements and therapists.   What is a Whole Food Plant Based Diet (WFPB)? Helped Dr. Micah with pain remission after 2 months Whole foods include beans, organic tofu, edamame, fruits and vegetables. No highly processed vegan protein, soy protein. Soy is included in WFPB Has phytonutrients Decreases breast cancers Use clean unprocessed soy (e.g. organic tofu, edamame) Does not include processed vegan meat Some people may be sensitive to soy.   What are Inflammatory Foods? Ultra-processed foods (e.g. fast food, chips, cookies, cakes, ham, pepperoni). Food with high salt. WHO says that diet must be up to two grams of salt. Seed oils can be inflammatory when used for cooking.   The 2 times in a woman life with more risk of getting autoimmune disease: After giving birth When they go into menopause   Connect with Dr. Micah for the Summit: Join Dr. Micah’s FREE summit on May 12–18, 2025: The Rheumatoid Arthritis and Autoimmunity Symposium Facebook - MYAutoimmuneMD Instagram - @MYAutoimmuneMD Youtube - @MYAutoimmuneMD   Other Episodes You Might Like: Previous Episode - Is Your Liver Preventing Muscle Growth in Menopause? Next Episode - Smart Movement for Aging Better with Lara Heimann More Like This - Prevent or Reverse Autoimmune Conditions   Resources: Don’t know where to start? Book your Discovery Call with Debra.