Flipping 50 the Stronger Way

24:47

Science that Makes Exercise Essential for Menopause...

Flipping 50 the Stronger Way ·

2024/05/31

If you don’t already know dozens of reasons that make exercise essential for menopause health, you may after this episode. I want to share with you 5 powerful quotes directly from the American Journal of Lifestyle Medicine. Then I’ll tie this to the physiology of menopause. 1 If any pill or surgical procedure had the same positive effects of exercise, it would be the most widely prescribed medicine in the world. 2 “In fact, it would be malpractice not to prescribe it to every patient, every visit,

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45:34

Your Glucose Levels in Menopause with the Glucose...

Flipping 50 the Stronger Way ·

2024/05/28

Your glucose levels in menopause could be responsible for your mood swings, brain fog, hot flashes, and if you’re lucky enough not to have those, but haven’t escaped the weight or belly fat gain, then stay tuned. Your Glucose Levels in Menopause with the Glucose Goddess On this episode I talk with the Glucose Goddess herself about exactly what you can do. Spoiler alert, you have something on your kitchen or pantry shelf right now that could reduce your blood sugar levels right now. Significantly. My

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24:56

Mastering Midlife Metabolism: The Key to Fat Loss...

Flipping 50 the Stronger Way ·

2024/05/24

If I had the key to fat loss after 45… and I could get every woman to use it, we could change history. Struggling with weight gain during menopause? You're not alone. Tune in to learn about the unique challenges and effective strategies for fat loss specifically tailored for women over 45. We're unpacking how to adapt your exercise routines to fuel fat loss and boost your metabolism in midlife. In this episode of Flipping 50, we explore the intricacies of fat loss during menopause, focusing on how

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43:38

Muscle and Body Composition in Menopause with Brad...

Flipping 50 the Stronger Way ·

2024/05/21

How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets, repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women? We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance. Optimizing muscle and body

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45:52

20 Menopause Fitness Changes You’ll Be Glad You Made

Flipping 50 the Stronger Way ·

2024/05/17

This is all about menopause fitness changes that you want to make, 20 of them in fact. Before any of these are truly beneficial, I’ll share this: if you’re not measuring you have no idea what is really happening. Measure and track your percent body fat and your skeletal muscle (in lbs or kgs). Other things you may want to do, take your measurements, track the waist or get nitty gritty with visceral belly fat stat from your Smart Scale. If you’ve always said, I don’t weigh, I just pay attention to

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35:37

Ageless Aging: Believe it or Not?

Flipping 50 the Stronger Way ·

2024/05/14

Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode. We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces. The Role of Exercise in Ageless Aging Physical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a

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48:02

Figuring Out Calories You Need in Menopause

Flipping 50 the Stronger Way ·

2024/05/10

Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points

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43:13

How Much Magnesium - The Missing Link to Total Health

Flipping 50 the Stronger Way ·

2024/05/07

How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause? How much magnesium do you need? The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual

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40:09

It’s Not What You Lose, It’s the Confidence You Gain...

Flipping 50 the Stronger Way ·

2024/05/03

Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms. If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you? I recently, very recently

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42:25

Pelvic Floor Health in Menopause and Exercise

Flipping 50 the Stronger Way ·

2024/04/30

There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor. I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that

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21:35

Why a Trainer May Not Get You Results in Menopause

Flipping 50 the Stronger Way ·

2024/04/26

Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some

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39:00

Can You Fast and Prevent Muscle Loss in Menopause and...

Flipping 50 the Stronger Way ·

2024/04/23

If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!! Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause. Exertion Levels During Fasting? What should and can you

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27:11

Overdoing Exercise in Menopause: The Struggle to...

Flipping 50 the Stronger Way ·

2024/04/19

If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about: Low dopamine receptors Addiction You see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice. For midlife women, exercise

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37:23

Reverse Biological Age with Dr. Olga Stevko's...

Flipping 50 the Stronger Way ·

2024/04/16

Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems. Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind

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28:32

Lean Muscle in Menopause: 7 Supplements I Use

Flipping 50 the Stronger Way ·

2024/04/12

Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference. In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health. So if you didn’t listen to the solo last week about how since 50 I

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35:08

A New WeightLoss Mindset: From Ballerina to Dietitian

Flipping 50 the Stronger Way ·

2024/04/09

A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why. Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward. Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight

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33:47

I Gained Muscle After 50: How I Lost Fat

Flipping 50 the Stronger Way ·

2024/04/05

Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained

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35:05

How Toxins are Disrupting your Sex, Stress and...

Flipping 50 the Stronger Way ·

2024/04/02

Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones. This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies. It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being. My Guest: Dr. Wendy Myers

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32:42

Less Belly Fat: Muscle Loss is Fat Gain in Menopause

Flipping 50 the Stronger Way ·

2024/03/29

For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat. Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training

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36:59

Live Longer Regardless of Your Biological Age with...

Flipping 50 the Stronger Way ·

2024/03/26

Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens. My Guest Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the

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