Flipping 50 the Stronger Way

32:45

How Much Collagen Counts Toward Protein Needs?

Flipping 50 the Stronger Way ·

2023/09/19

How much does collagen count toward your protein needs? It’s an excellent question. There are a couple things to keep in mind with protein. It’s like a prescription med in that if you don’t have enough of it, you don’t get the benefit. You’d never take an Rx med just half now and half later if it is supposed to be taken 3x a day in the full dose. Likewise with protein. If you don’t get enough for the muscle protein synthesis, that is, the ability to boost an anabolic reaction in the muscle, you

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34:45

Behind the Scenes: Menopause Fitness Coaching Session

Flipping 50 the Stronger Way ·

2023/09/15

Today I invite you to listen to a sneak peek of a menopause fitness coaching session from the exclusive STRONGER coaching call library. What questions do women in a 12-week strength training program with varying levels of experience with strength training ask? This is where you find out. The actual coaching session isn’t edited. It occurred on zoom with the option of joining by phone or any device with attendees on camera or not, using chat to ask questions so that sound distractions are minimal.

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32:51

Navigating Social Media Instagram Tips for Women 40+

Flipping 50 the Stronger Way ·

2023/09/12

I’ve got Instagram tips for women! What if we could make social media more midlife friendly for you? What if it was more than a rabbit hole, something that made you feel bad or fill in the blank not ________ enough? What if you were the boss of it? This is such an off topic. Stay with me. Social media is here to stay. It can be midlife friendly if you know how to use it. Today we talk Instagram, with a woman also flipping 50 who no doubt has our backs. She’s an expert’s expert. That is she trains

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32:25

Clutter Free, Lighter Weight, and Better Sleep?

Flipping 50 the Stronger Way ·

2023/09/08

I’m everything but clutter free. I sit at my desk (aka the dining room table) and can count 5 piles of unique content, just reduced from 6 because I have one sitting behind me on the chair to toss. I’m not proud of this and I know the direct correlation between inability to focus and the mess I see. But it happens in some kind of effort to keep it top-of-mind so I get to it next. Thanks for not asking how well this is going. Apparently 55% of us are stressed by the clutter in our homes. Assuming

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47:52

The Chronic Pain Solution for Complete Resolution

Flipping 50 the Stronger Way ·

2023/09/05

The chronic pain of tight upper back and neck and mid back combined with desire to gain strength and muscle through lifting weights may just be creating a vicious cycle. Could you be not over exercising, but under aware of your posture, over amplifying poor postural habits by your lifting and making things worse. Recently, three individuals on the same day, made me aware that lifting heavier caused acute tension and resulted in headaches either immediately or later after the workout. We reviewed

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35:04

Take a Walk with a 57-year old Book Author | Just...

Flipping 50 the Stronger Way ·

2023/09/01

If the recent podcast episodes about walking didn’t inspire you to take a walk this episode might. My guest and her husband decided one day to go for a walk. Ninety-eight days later they’re still married, possibly more fit and have things to share about what it was like to learn to adjust and adapt along the way. If camping isn’t your thing, you’ll like this too as its an inspiring way for a non-backpacker to consider an adventure. Guest: KATHY ELKIND is a writer, long-distance walker, and speaker

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32:40

Better Mattress, Better Sleep in Menopause?

Flipping 50 the Stronger Way ·

2023/08/29

Ask any woman what she wants and it just might be better sleep in menopause. Ask her what her biggest challenges are and she might say belly fat or energy but often the underlying reason is poor sleep whether she knows it or not. Dr Michael Breus contributed an expert opinion in the sleep chapter of You Still Got It, Girl! The After 50 Fitness Formula for Women. He was responsible for leading me to what’s become not only a group of colleagues but friends My Guest: Michael J. Breus, Ph.D., is a

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42:49

Which Hormones Matter Most in Meno(pause)

Flipping 50 the Stronger Way ·

2023/08/27

Which hormones matter most for your health during and after menopause? I’m asked far too often about unique individual hormones. This week it was testosterone and DHEA. Both I wrote about in You Still Got It, Girl! Yet, you don’t want to just look at individual hormones without looking at the whole picture of your signs, symptoms, basically your subjective measures and your objective measures of muscle mass, bone density, strength changes, sleep number (to some extent) and even Heart Rate

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24:31

You Can Lose Fat and Add Muscle in Your 60s: She Did!

Flipping 50 the Stronger Way ·

2023/08/26

Want to lose fat and add muscle? Think it’s too late? My next guest will help you lose any doubt you can do it at your age.. Including in your 60s. A frequently-asked question in our community at least among newcomers is, Is it too late? Is it too late to stop the muscle loss or to gain muscle back? Spoiler alert, no. Are you willing to lift weights, prioritize sleep and eat enough of the right food? Then yes you can gain lean muscle, lose fat, and have more energy. It’s all possible! My Guest:

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27:25

Not Just for Men, Why Women Need Testosterone, Too!

Flipping 50 the Stronger Way ·

2023/08/22

The most abundant hormone in women. Lower percentage compared to men but still ultimately important. For instance, healthy male ranges in a 2022 pub med study stated 300-1000. In women they’re 15-70ng/dL though Centers for Disease Control list 8-49 ng/dL as healthy. The importance of this differential is this: are you focused on optimal ranges or on norms? And choosing a conservative governmental guideline or anyone quoting them, if you don’t feel good may leave out missing peer-reviewed evidence

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40:38

Intimacy and Incontinence with The Girlfriend Doctor

Flipping 50 the Stronger Way ·

2023/08/20

This episode with the Girlfriend Doctor is a real opportunity to listen over the fence with us. It was truly a girlfriend's dish. She is, of course, Dr. Anna Cabeca. This episode is full of discussion on intimacy, incontinence, aging, even resistance to weight training - wait til the end, you won’t want to miss that! And it’s also a very special opportunity to hear in person from someone of her stature about how she works with patients. My Guest: Anna Cabeca, DO, OBGYN, FACOG, is bestselling

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59:00

21 Walking Tips | Menopause Q and A Video

Flipping 50 the Stronger Way ·

2023/08/18

This episode of walking tips is purely responses to our communities’ questions. and WOW did you have a lot of them? So let’s dive right in. In case you landed here first, you may also want to go back one episode and listen to the podcast I released about the benefits of walking that is full of research statistics that will blow you away… or at least out the door on a walk. Cardiovascular Fitness Walking Tips How fast should you walk to make it cardio?This is completely unique to an

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35:15

The Effects of Walking on Your Health

Flipping 50 the Stronger Way ·

2023/08/15

I’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82. Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I

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41:41

What Women Need to Know about Hormone Replacement...

Flipping 50 the Stronger Way ·

2023/08/11

Women need to know about hormone replacement therapy. Can we agree on that? It’s so important that you don’t rely on rumors or pieces of information with huge gaps. Still curious about Hormone Replacement Therapy? Whether you’re still deciding if it’s for you or not for you, or you’re struggling to try to get the right cocktail for the moment you’re in, my guest today talks candidly about these topics, providing detailed insight on how you can make decisions and advocate for your own best health

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36:25

Electrolytes for Hydration: Beyond Water, Heat, and...

Flipping 50 the Stronger Way ·

2023/08/08

I finished pedaling and swung my leg off the bike. My bike shorts and jersey had telltale signs of salt markings on them. Once I cooled down, any exposed skin was like sandpaper. I was like a human French fry. I have trained for 8 Ironman distance triathlons. That includes a lot of time both biking and less but significant time running. I am what you’d call a fairly salty sweater. But even if you’re not exercising outdoors in the heat, exercise of any kind, and menopause with its hot flashes,

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20:37

Grip Strength Is More Than Access to Nut Butter:...

Flipping 50 the Stronger Way ·

2023/08/04

Did you know your grip strength and mortality risk are closely related? Scientific studies included in this episode share the relationship between your grip strength and longevity, and how to test and improve your grip strength. Can you open that jar of nut butter without assistance? If you’re handing those jars off to someone else, it may be time to examine an often-overlooked component of mortality rate and longevity or positive aging. What’s Inside this Grip Strength and Longevity episode:

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33:41

Enhancing Gut Health to Enhance Weight Loss & Muscle...

Flipping 50 the Stronger Way ·

2023/08/01

Enhancing gut health may be the least sexy part of improving your body composition. After all, there’s no Lululemons, no flexing in front of a mirror, and there’s got to be some consciousness about it. Most of all for many of us, there has to be an understanding of why, and how, and one last thing… you don’t have to have a belly ache, belly bloat, or diarrhea to tell you you have a gut issue in order to have one. The gut microbiome is influenced by sex hormones and also changes with aging

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47:04

When Exercise & Diet Aren’t Working: Which Lab Tests...

Flipping 50 the Stronger Way ·

2023/07/28

Which lab tests should I get? Should I test my hormones? These are common questions. It’s also a common recommendation from trainers and coaches… I don’t always agree with. One question I ask first: What are you going to do with it? (do you want to do HRT? Considering it? Or not? Knowing what you will do with results may determine the answer to this) Then, what you think you know might need an update to 2023. Said respectfully! What we learned in the 80s is no longer applicable - to either

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53:07

Dropping 50 Over 50 His & Hers Flipping 60 Story

Flipping 50 the Stronger Way ·

2023/07/25

Does dropping 50 lbs sound good to you? Or make it 20 or 10 if that’s all you have, it would feel pretty good, wouldn’t it? I’m about to shock your socks off. You’re going to hear from two good friends and colleagues today who are going on the adventure of a lifetime with each other, personally, professionally, and healthwise. We’re talking about a significant loss of weight for both and a lifestyle change. We’re not recommending it or suggesting it. This isn’t a persuasive argument. What it

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24:11

Why Do I Still Have Belly Fat Even Though I Exercise?

Flipping 50 the Stronger Way ·

2023/07/23

Why Do I Still Have Belly Fat Even Though I Exercise? First, it’s important to know that what you were once taught, and may still hear: “eat less and exercise more” will backfire if it’s causing your stress levels – cortisol to go too high. If you’ve been fueling well, eating adequate protein (more than most women think), and exercising it’s likely that you’re doing the wrong style of exercise training. How Could Exercise Go Wrong in Menopause? When your hormones change, your exercise also

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