Flipping 50 the Stronger Way

20:47

Protein Sources and Amounts are Confusing! What About...

Flipping 50 the Stronger Way ·

2020/10/28

Why am I so confused by protein sources and amounts!? Don’t confuse weight of the protein you’re consuming with the grams of protein contributing to your daily intake. Weight is not Daily Recommendation This special episode will go live the last day to register for the Food Flip held for the last time and for holiday support in 2020. I’ll link to it in the show notes at flippingfifty.com/proteinsources and don’t delay.. if you want to lighten up a little before the holidays.. add some insurance

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30:33

Your Protein Needs, Your Optimal Body Composition

Flipping 50 the Stronger Way ·

2020/10/27

Your protein intake could be the reason you're not making the kind of progress you want. If you've tuned into any of the Flipping 50 protein month content then you do have an idea about your protein needs. In case you missed it though, I've saved some of the best content for last. My guest is a podcast favorite when it comes to talking about your protein. My Guest: Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board

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40:21

STOP the Menopause Madness! The #1 Question You Want...

Flipping 50 the Stronger Way ·

2020/10/25

Stop the menopause madness! Stop the over exercise to exhaustion, the injury-causing, metabolism-killing cardio … and the increased frequency you’re doing that further throws your hormones under the bus. It’s so very clear at menopause that you’re not a calories in calories out equation. That in fact that blindly doing “more” … more often, more exercise, more distance, more minutes, more caffeine … is making you worse. The Proof Because at the same time you’re doing less… less sleep, less

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30:44

Sit-Ups are Stupid, Crunches are Crap, What Works?

Flipping 50 the Stronger Way ·

2020/10/20

Sit-ups and crunches are not a girl’s (or guy’s best friend). So, what does work? And why are sit-ups and crunches so bad but still so prevalent in fitness classes? Well, first, keep in mind a vast majority of fitness instructors have minimal training before they’re able to lead a group in fitness. In fact, all it takes is for someone to have the desire to lead and anyone willing to follow and you have a new fitness instructor. With no guarantee they truly know science, know modifications, and

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38:40

Protein Needs of Older Adults | How Much and When

Flipping 50 the Stronger Way ·

2020/10/16

We’re diving into your protein needs on today’s episode. My guest is a well-known researcher from the UTMB. My Guest: Dr. Paddon-Jones is the Sheridan Lorenz Distinguished Professor in Aging and Health in the Department of Nutrition and Metabolism at the University of Texas Medical Branch. He is a Fellow of the American College of Sports Medicine and senior fellow of the Sealy Center on Aging. Research in the Paddon-Jones Lab is supported by NIH, NASA and industry grants and focuses on the

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33:17

How Do You Stack Up Against Fitness Statistics Right...

Flipping 50 the Stronger Way ·

2020/10/13

Fitness statistics right now are a little grim for gyms. How does your activity stack up compared to others though? This episode I had the pleasure of interviewing Paul Ronto from runrepeat.com. My guest: Paul loves adventure. Over the past 20 years, he has climbed, hiked, and ran all over the world. He’s summited peaks throughout the Americas, trekked through Africa, and tested his endurance in 24-hour trail races. He has worked in the outdoor industry for over a decade and continues to focus on

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32:03

Trust Again for Your Best Weight, Work, Love and Life

Flipping 50 the Stronger Way ·

2020/10/06

Trouble finding your best weight? What if it’s not the cookies, the calories, or the exercise you’re not doing. What if it’s something under all of it that keeps you from having relationships that support you so you can take next steps? My guest is here to share with you why a skill you may never have considered could be getting in your way and how to trust again. My Guest: Dr. Debi Silber is the founder of the Post Betrayal Transformation Institute and is a holistic psychologist, a health, mindset

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25:19

Has Life Coaching Got Answers to Questions You’re Not...

Flipping 50 the Stronger Way ·

2020/09/30

Has life coaching crossed your mind? What’s next? I’m not where I want to be, but I don’t know where that is. Deborah Voll is a certified professional life coach for women in midlife who are seeking their life purpose and passion! From her own experience, Deborah believes that once women calm the chaos in their lives, they’ll have more time and energy to focus on what really matters! As the creator and producer of the weekly Calm the Chaos podcast, she discusses life-changing topics with experts who

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27:03

Why a Calorie Deficit is Not the Answer | Women Over 50

Flipping 50 the Stronger Way ·

2020/09/29

A calorie deficit is the only way to lose weight. Well, actually no. Hormones not calories determine whether your body stores or burns fat. It’s what the calories … you eat… and you burn (exercise) … do to your hormones. Visionaries Do Not Apologize. Create more lean muscle tissue. Eat more quality food. Research tells us you can eat up to about 300kcals more a day when you eat high quality food than when you eat crap. 1980 called and wants this simple math equation back. It is not calories in and

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23:52

I have Osteopenia and Osteoarthritis: How Do I...

Flipping 50 the Stronger Way ·

2020/09/28

I have osteopenia and osteoarthritis. I have had 2 total knee replacements and am almost 72. I also have a plate on my left fibula from a break many years ago (NOT due to bone loss, but the way I fell). What activity is best for strength training for my lower body? I have been a couch potato but have recently gotten back into yoga for just a couple weeks, and already quit hurting! But I am having trouble with my left foot, preventing me from walking like I would like. I am buying a new pair of

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12:47

I NEVER CHEAT and I Can’t Lose Weight

Flipping 50 the Stronger Way ·

2020/09/27

Please help!!!! I am so frustrated! I am 59 years old, several years post-menopausal. I had been sedentary for several years and ended up gaining weight. I had always been average weight...not real thin, and a little prone to putting on pounds if I didn't "watch it." Never Cheat and Still Can't Lose Weight When I was younger, though, I could lose weight relatively easily through dieting. Not anymore!! Several months back I started to try to lose weight through my old diet efforts. Nothing happened

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14:59

Overcoming Confusing Muscle Loss During Menopause

Flipping 50 the Stronger Way ·

2020/09/25

My question is "why am I still having muscle loss while doing it all right?" I have one of those smart scales and yes I am losing weight, my STRONGER program is tightening and toning for sure. Every day the skeletal muscle declines a little. I follow Dr. Anna Cabeca's keto green 16 program, strength train twice a week, HiiT 20 minutes twice a week, all other days are gardening and gratitude walking. Gotta be something I am missing. -Deborah How long does it take to gain a pound of muscle? - Dawn I

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34:48

Beyond Calcium: Nutrition and Supplements for...

Flipping 50 the Stronger Way ·

2020/09/22

What questions do you have about nutrition and supplements for osteoporosis? In recent Flipping 50 content I’ve been visiting the importance of muscle and bone health for women over 50. Especially as we’re at home altering schedules – some for the better (88% more exercise) and some for worse (a shortage of dumbbells for home use and gym closures and only 30% returning to gyms currently) how we exercise matters. During menopause your loss of bone accelerates at an alarming 3-5% from a steady 1-3%

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33:34

Easy Ways to Boost Metabolism, Skin, & Recover from...

Flipping 50 the Stronger Way ·

2020/09/18

What if I told you, you might be ignoring easy ways to boost metabolism? Improve your skin? Improve your recovery from exercise? My Healthy Addiction It’s true. I’m sharing a little strategy I’ve loved using for over two years now and that was a lifesaver for me after mold exposure. In addition, my brother who has quite a rare autoimmune disease and his wife now have one in their home. I bought it for enjoyment and just overall health benefits. I am grateful for the detox powers. I love all easy

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27:15

Creating an Amazing Life After 40? Your GPS is Here

Flipping 50 the Stronger Way ·

2020/09/15

Ready for a better life after 40? It’s never too late. Believe it? Or just hear or say it? Natalie Matushenko, PCC, CPCC is a leadership coach, best-selling co-author, Ivy League University and top business school graduate and adventurer. Over the past twenty years, she has helped thousands of soulful go-getters make a huge impact in the world while creating lives they love. Natalie left a high-flying career in international development to pursue her own version of success. She has lived in five

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31:41

Tell Your Story and Find Your Purpose

Flipping 50 the Stronger Way ·

2020/09/10

If you have ever been told you have to tell your story to succeed and then wondered how to do it, wonder no more. Devorah Spilman will take you within to find and tell your story and to access your soul’s calling. Through her signature InStory process Devorah takes women writers, creatives and entrepreneurs within so you can access your authentic stories and bring them out into the world to make a difference My guest today Devorah Spilman has been a master storyteller for over 30 years. Today she is

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33:50

Create a Menopause Workout Plan for Guaranteed Success

Flipping 50 the Stronger Way ·

2020/09/08

Got a workout plan for your fall success? This year, let’s face it we’ve all been regrouping, pivoting, and course-correcting. Has your workout been a stable presence? My promise in the title may sound big. Yet, if you have a plan you can assess it, adjust it, and keep improving. Without a plan you’re not moving forward with any predictability. Register for the Ultimate Woman’s Guide to Avoiding Muscle Loss Plan the Work(out): Work the Plan You're going to want to save this! This is the exact recipe

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30:57

What Causes a Bloated Belly and What Can You Do About...

Flipping 50 the Stronger Way ·

2020/09/04

Do you have a flat stomach when you wake up in the morning? And it’s gone by noon? Constantly searching for core exercises to reduce the look of your belly? You know I tell you that core exercise won’t fix it if it’s not a weak abdominal muscle problem… do you want the good news? I have with me the woman who may have some solutions for you. The bloated belly whisperer is in the house. Tamara Freuman is a New York City-based registered dietitian and America's Trusted Digestive Nutrition Expert. She

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38:30

Belly Bloating Solutions without Supplements,...

Flipping 50 the Stronger Way ·

2020/08/31

What if I told you that your belly bloating could be solved overnight? And you don’t have to take a supplement or fast to do it? There’s no torturous exercise program. Well my guest is here to share her wisdom as my personal gut guru. This episode is brought to you by the After 50 Fitness Formula for Women course. It’s anniversary time and you can get the course, access to all 8 modules, 2 bonus modules on bone health and adrenal health, for a $50 savings before rates go up. The course is brand new

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12:20

How Do I Strength Train with Osteoporosis and...

Flipping 50 the Stronger Way ·

2020/08/30

Terry asks, is weight training appropriate for those who have osteoporosis and osteoarthritis? My answer is yes! It should be mandatory! The challenging part is osteoporosis and osteoarthritis have two different protocols. The choice has to be made to avoid pain or injury so the advantages outweigh the risks. Osteoporosis vs Osteoarthritis Strength With osteoporosis the best results come from lifting heavy such that you fatigue in 10 or fewer repetitions. With less load the bone doesn't respond in

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