Flipping 50 the Stronger Way

22:57

Midlife Weight Gain Occurs Over Decades | The...

Flipping 50 the Stronger Way ·

2021/03/13

Midlife weight gain occurs for many women during menopause and it’s compounding an already-present problem of weight gain that begins in your 30s (if you let it). But as this post will share, it’s not the 10lb problem it seems. It’s worse. In the aging process a gradual creep of weight is not what it seems. A weight gain of 10 lbs. per decade that is the average is really a 20 lb. body composition problem. What do I mean? Without exercise interventions (that you know I’m going to talk about) the

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30:04

A Discussion About Vaccines | Special Guest

Flipping 50 the Stronger Way ·

2021/03/12

Now, 12 months from the start of this pandemic, vaccines are rolling out. Whether you're eligible in your state or not you may still be wondering if it's the right thing to do, or what to expect. This episode is nothing but a discussion. It's firsthand recount of participation in a study from an expert with the ability to interpret the science. She's also a mom, wife, sister, daughter who wants the same thing we all want. My Guest Polly Murphy was trained as a Veterinarian and has a PhD in

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35:10

Estrogen Dominance: What Is It | What Should You Know?

Flipping 50 the Stronger Way ·

2021/03/09

Estrogen dominance is such an important health concern for women today. It’s not only the signs and symptoms that interrupt the quality of your daily life now, and hi-jack your best intentions for exercise. Your future health is also a concern. You’ll hear more in this episode. This episode is brought to you by Flipping 50’s Fiber Boost. It’s a convenient way to boost your daily fiber intake, gently with more than 6 food sources of fiber so your body digests it just like you were eating a mixed

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25:06

From Osteoporosis Diagnosis to Bone Density Success...

Flipping 50 the Stronger Way ·

2021/03/05

If you fear a osteoporosis diagnosis or you’ve had one, you’ll want to listen to this podcast and use the resources I’ve listed in the show notes. They range from a link to the supplement, a short 4 session program, a master class and another podcast episode. Choose to listen today and you’ll be inspired by a fantastic example of how a busy business owner boosted her bone density while exercising at home during the pandemic. Go deeper with the resources list and you too can go from osteoporosis

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37:36

Can Genetics Optimize Your Exercise? Is Your HIIT...

Flipping 50 the Stronger Way ·

2021/03/02

Could knowing your DNA or genetics optimize your exercise programming? I’m a fan of course. DNA testing results can be an eye-opener about exercise, as well as optimal eating, sleep, and even supplementation considerations. What are you predisposed for? Beyond that is the subtitle today, why some people get fatter with more exercise, that got your attention. You'll love this episode with my guest Dr. Sam Shay. This episode is all about you... and unlike hormones and situations in life, it's

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12:03

Calorie Restriction Isn’t Necessary to Start...

Flipping 50 the Stronger Way ·

2021/02/26

Feel like calorie restriction that cuts you down to 500 calories a day is too extreme for you? Or that it would throw you back into that 80s diet mentality you had? There’s a lot of confusion about intermittent fasting and I’ve fielded more than a few questions since my intermittent fasting & exercise master class recently. No matter when you’re listening to this however, intermittent fasting isn’t going anywhere. So listen in, take a short walk with me and let me clear up a couple things. You read

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46:38

Health & Hormone Support for Anti-aging| Women Over 50

Flipping 50 the Stronger Way ·

2021/02/23

Whether you're an anti-aging or, like me, a pro-aging advocate you're going to love this episode. My Guest: An honors English graduate from Tufts University, Dr. Stephen Petteruti continued on to medical school to become a Family Practice Physician. In 2014, with a holistic, patient-centered approach, Dr. Petteruti launched Intellectual Medicine 120—offering concierge medical services, functional medicine, facial anti-aging treatments, and advanced techniques to manage the body’s aging process. His

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34:28

Cravings in Menopause | Fitness in Menopause |...

Flipping 50 the Stronger Way ·

2021/02/20

Got cravings in menopause? What could that mean for you? I’m answering questions from our Flipping 50 Insiders group. Here are the questions I responded to in this episode: I did a Gene-o type[DNA] with you a few years ago, I need to take omegas, what do you recommend and can flax oil be a part of my health foods in a meal as an added fat?? -Connie What’s the best workout formula for menopausal women to burn fat and build muscle. How many days cardio, I know you like HIIT, how many days strength

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50:13

Health Consequences of Visceral Belly Fat | It’s Not...

Flipping 50 the Stronger Way ·

2021/02/16

Visceral belly fat at one time in my career was something that required an explanation. Back in the 90’s and early 2000s we began talking about it as the low and non-fat era gave way to increasing obesity numbers not just in adults but children. And now, here we are, many women, who never experienced a problem with visceral belly fat, just maybe a muffin top, or baby weight, are finding menopause and post menopause has not been kind. Why Now? It's Heart Health Month It’s heart health month so I’m

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38:34

5 Menopause Fitness Questions Answered | Listener Q & A

Flipping 50 the Stronger Way ·

2021/02/13

I’ve got 5 menopause fitness questions all cued up today. In this roundup from our Flipping 50 Insiders, Instagram, and iTunes comments I’m answering 5 questions. I bet one or more of them is a lingering question for you too, or you’ll love listening to confirm what you thought all along was spot on. And I’ll link to each of these too if you’re not following and want to hang out to see a positive message on your social media for a change. That brings me to the sponsor of this episode. I’ll also

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14:37

What is Balanced Eating in Menopause | Examples of...

Flipping 50 the Stronger Way ·

2021/02/12

This listener question comes from a new listener and asks about balanced eating, and examples of good workouts if you don’t have weight to lose. She cleverly packed a lot of questions into her “ask.” I answer the majority of them here. I hope you find it helpful to listen to this … and get a little more information in the resources for this episode too. I just recently found your podcast by doing a search on menopause – I’m loving it! Since I’ve only listened to a few you may have already discussed

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41:01

Holding on to Metabolism Boosting Muscle in Menopause

Flipping 50 the Stronger Way ·

2021/02/09

Boosting your muscle in menopause is one of the smartest investments you'll make. The physiological/hormonal/brain changes you begin to experience in perimenopause are useful to understand. What actionable items women can you take (with food, fasting, training, supplementing) in perimenopause and menopause that make you more immune to the roller coaster ride menopause doesn’t have to be? “Women are not little men” as my next guest explains [and aligns with my TEDx talk] We explain how women are

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14:04

Do I Need Supplements in Menopause | Muscles, Energy...

Flipping 50 the Stronger Way ·

2021/02/07

Yes, supplements in menopause will influence your ability to get and keep muscles. They’ll support your immune system. They’ll influence your overall energy levels today and the way you age. You can eat “healthy” every day of the year, but we all slip sometimes. We can’t eat 21-27,000 calories it would take a day in the healthiest diets to reach even the RDAs. That number is far too low for optimal health, it simply helps you avoid disease. Yes, aging can impact your micronutrient sufficiency

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14:32

Menopause Belly Fat Weight Gain | Reader Q and A Why?...

Flipping 50 the Stronger Way ·

2021/02/05

Dealing with menopause belly fat weight gain? So is one reader who asked for a refresher on this very commonly visited question at Flipping50. And here’s what you can do about it. I am wondering if you have any insights into why postmenopausal women gain weight in the stomach or lower stomach. I understand cortisol plays a big role. -Dixie In addition to refreshing your memory on the why here on possibly the most common question here at Flipping50, I’ll share the resources I’ve shared the past 7

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18:42

What About Flipping 60 or 70? | Answering a Listener Q

Flipping 50 the Stronger Way ·

2021/02/02

What about flipping 60? That’s such a frequently asked question. The question comes up so often that I’m dedicating this short podcast to answer. And it begs two responses. First your body, specifically your muscle and your bone. Second, your mindset. I’ve worked with many women over 37 years. Privately, in group situations, on campuses, and in private gyms, as well as in their homes, my home, and across the globe from SKYPE calls to Okinawa, Trinidad, Italy, Canada, and Australia to name a few

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20:55

10 Fitness Lessons from 2020 | Menopause & Exercise

Flipping 50 the Stronger Way ·

2021/01/26

Tucked into all the life lessons of 2020, the fitness lessons from 2020 were pretty clear. Exercise done right boosts immunity. The first of fitness lessons from 2020 was the fact that it is moderate amounts of high and low intensity exercise, not moderate exercise that benefits your immune system most. Exercise supports depression, anxiety, and mood. Strength training to muscular fatigue prevents the muscle losses associated with aging. Strength training with heavy weight prevents bone losses

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35:44

Understanding the Role of Cortisol and Exercise in...

Flipping 50 the Stronger Way ·

2021/01/23

What is the relationship between cortisol and exercise in menopause? Is cortisol sabotaging your exercise results? Understanding the Role of Cortisol and Exercise in Menopause I’m a science girl, a prove-it-to-me girl. I’m also a follow your gut and heart girl. The science spiritual. Quite the diverse continuum. I believe we all have the ability to use intuition and sense what’s best for our body. However, we’ve been so conditioned to be “good” and do the right thing, that because that has gotten so

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40:23

What Happens If Women in Menopause Strength Train...

Flipping 50 the Stronger Way ·

2021/01/19

Should you strength train more often? That is the question. It is not the strength training activity, it is the result of proper strength training that increases lean muscle, decreases fat, and therefore improves body composition. A question from Cary in our community, “If strength training does more to improve fat loss shouldn’t we strength train more often?” That is such a logical thoughtful question. So, it’s important you realize it is not the 10, 20, or 40 minutes you spend strength training

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37:51

Are You Strong Enough? If the Unthinkable Happens

Flipping 50 the Stronger Way ·

2021/01/16

Are you strong enough? Physically? Resilient to stress? Would you be able to survive and thrive again if any number of tragic things happened? We’ve all weathered some changes in 2020 and been influenced on different levels by stress because of it. What if it was a diagnosis, or an unforeseen accident? One minute you’re thriving, healthy and fit and the next you’ve had it taken away from you. This episode explores just that type of instance. Starting Over Is it time for reinvention? Are you among

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33:33

7 Keys to Navigate ANY Crisis and find Happiness!

Flipping 50 the Stronger Way ·

2021/01/12

Find happiness in the midst of a crisis? This episode is your head start. MY GUEST Dr. Elia Gourgouris is the Founder of The Happiness Center, an organization of world leading experts in the field of Positive Psychology. Together, they have helped thousands of individuals, both personally and professionally to achieve happiness, success, and wellness. Dr. Elia is a Happiness & Wellness expert and the #1 Best-selling author of 7 Paths to Lasting Happiness which has be translated in Mandarin,

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