The Flipping 50 Show

If you are trying to use intermittent fasting and exercise after 40, it’s tricky. You’re choosing to apply two hormetic stressors to a body already under hormetic stress going through physiological changes. We really can separate this into three areas – which might help you understand the dilemma.    The benefits of intermittent fasting for women in midlife are potentially many:  Improved gut health Autophagy Busting a weight loss plateau/imposing a hormetic stressor Reduced inflammation    Yet the midlife hormonal changes mean:  Muscle loss(anabolic resistance) Bone loss  Adrenal stress    Enter optimal exercise prescription unique to midlife and beyond:  Support muscle preservation and actually, gain muscle Reverse or prevent bone losses  Minimize adrenal stress  Community Member Question: Intermittent Fasting and Exercise Molly asked, “Debra  I have been wanting to incorporate fasting into my health regime.  However with your current recommendations of working out in a fed state I have found it is very difficult to get enough protein and to maintain the fasted state. I read the book Feast Fast Repeat and it goes against a lot of the information you recommend. It’s difficult for me to fast for 18 to 20 hours and feel good. Just wondering what your thoughts are on fasting?”  Start earlier. That makes it simple! You don’t have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm.  Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you’re an active person to do this regularly. Rotate.., 12, 14, 15, 18 ….  Rotating the amount of carbs you have also becomes important. Overall, lower than you’ve probably had before in your life (remember when you’d have two bagels at a sitting?) But you might toggle between 50 and 100 grams a day. If you always go long fasting, if you also restrict calories when you are in an eating window, and if you never vary carbs and always go low, you will have no metabolic flexibility. For the majority of humans that just won’t work. Your body is getting stressed by each of those things and never rewarded and replenished. Just where is that energy to do work and fun stuff going to come from?  If this was your first book? Keep reading. It’s good but there are dozens of ways to fast. They include just going lower calorie for 5 days (with higher fat and lower protein), and using bone broth or doing smoothies twice daily. There are so many ways to start. But for intermittent fasting to be the goal then starting to extend your overnight fast is the beginning. Hit 12 hours. Try 13 and 14. See how you do. But don’t always do it.  Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. It’s not intermittent fasting and exercise. It’s intermittent fasting OR exercise. Which do you need most right now and why?  Also relevant: do you have any emotional eating tendencies or a history of eating disorder or diet and binge? If yes, this is a slippery slope for you. (see resources) To Decide Whether Your Priority is Intermittent Fasting or Exercise Are you inflamed? Need to reduce that and kick up the autophagy? Fasting for a short time may be your priority. But high intensity exercise and fasting long are NOT going to coincide together well. That leaves you energy deficient. That puts you in stress. That causes a loss of muscle.  Keep in mind lots of low intensity activity also becomes high intensity as it relates to causing cortisol. Say you’re fasting and going for a significant walk a couple times a day. Not what you want to do. Be kind to yourself.  Resources:  Stronger: Tone & Define:  https://www.flippingfifty.com/get-stronger-2023/ The Flipping 50 Cafe:  https://www.flippingfifty.com/cafe/ Other Episodes You Might Like:  Fasting for Women Over 50 | What Is and Isn’t Fasting Q and A https://www.flippingfifty.com/fasting-for-women/ Intermittent Fasting for Women | Health & Wellness | When Yes When No https://www.flippingfifty.com/intermittent-fasting-for-women/ Midlife Changes with Intermittent Fasting Expert Gin Stephens https://www.flippingfifty.com/midlife-changes/

Younger for life, how does that sound? In defense of pro-aging not anti-aging and of loving the wisdom and comfort that comes with knowing who you are and aren’t and not having time for silly petty thoughts of worry about what someone might think… this may sound a little contradictory. But I know I like a compliment about my skin or someone saying, I can’t believe it. It’s when you suddenly don’t get that anymore that makes me say, I’ve got to get more sleep!  We’re talking about the title of a new book by my friend, Dr. Anthony Youn. To be clear, we’re talking about what’s inside and the basis of everything he does. First, he helps women avoid the knife and surgery. Second, he tries to simplify steps.  Let’s face it (see what I did there), there is a dramatic difference in the way people age. From muscle, activity, mindset…and skin. So we know it’s possible to have more youthful looking skin as we age if that’s a choice. Is it alcohol, coffee, sugar, sleep? What are the differences in our behavior – or our skin care routines- that might make me or you look younger than the rest of the class at the next school reunion? My Guest:   Known as America’s Holistic Plastic Surgeon®, Anthony Youn, M.D. F.A.C.S is a nationally-recognized, board-certified plastic surgeon. Recognized as a leader in his field, he is the author of the best-selling books “The Age Fix,” “In Stitches,” and “Playing God.” His public television special, The Age Fix with Dr. Anthony Youn, has been viewed by millions. Dr. Youn also hosts the popular podcast The Holistic Plastic Surgery Show. He is the most followed plastic surgeon on social media, with over 4.5 million subscribers on his YouTube Channel and 8 million followers on TikTok. His new book, “Younger for Life” is a complete holistic guide to turning back the clock using the process of Autojuvenation®. Questions We Answer in This Episode: What do you mean by the term Autojuvenation? Can you tell me about the 5 reasons our skin ages? What supplements do you recommend for healthy skin? What is a simple, healthy skin care routine? What are some new treatments people can do at home to make their skin look and feel younger? Tell me about your 21 Day Autojuvenation Jump Start Join the Autojuvenation Jump Start! Connect with Dr. Anthony: On Social: Website: http://autojuvenation.com On Social: Facebook: https://www.facebook.com/dryoun Instagram: https://www.instagram.com/tonyyounmd TikTok: https://www.tiktok.com/@doctoryoun Resources:  New Book: Younger for Life: Feel Great and Look Your Best with the New Science of Autojuvenation – January 2, 2024 Dr Youn’s first appearance on Flipping 50TV with skin tips: https://www.flippingfifty.com/younger-looking-skin/ 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:  Behind the Scenes with America’s Holistic Beauty Doc Now! https://www.flippingfifty.com/beauty-doc/ Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Acne in Menopause? How to Deal with It | Interview with a Skin Expert https://www.flippingfifty.com/acne-in-aging-and-menopause/

Get ready to optimize your workout after 40. This list of tips comes from a simple round up of tips shared often on social media and that surprise me that we don’t all know this. Yet.. why should you? You haven’t eaten and slept this for 40 years! You haven’t spent every week keeping up with new science, researching the latest peer-reviewed journals and monitoring large groups of women putting to the test of N what science has already proven.  No more than I have monitored how much water a ficus tree needs and how to hire a trustworthy landscape company (which by the way, I’ve failed miserably this past year). No more than I have the slightest idea what to do when my garage light is flashing). So… Here's a little roundup from me to you. Optimize Your Workout After 40, 50, 60 or 70 Start prioritizing strength training.  Stop doing “cardio.”  Stop thinking you have to workout every day.  Pay more attention to your energy level, your appetite, your sleep than you do to a number on a scale at first, and maybe later.  Throw out any dumb scale you’re still using to weigh and invest in a Smart Scale.  Weigh yourself no more than once a week same time and same status and make sure you’re measuring and doing some means of physical fitness testing  Warm up smarter.  Cool down smarter.  Recover smarter: let your body deal with inflammation from your workout for several hours before you interfere with it by introducing cold plunge, infrared sauna, omega 3 fats or a lot of antioxidants (unless you’re “in training”)  Train don’t “exercise” especially for you if you’re already tired, limited on time  & energy and need to make sure you’re getting quality training AND quality rest  Plan Intense Early, Light Late.  Fuel before training.  Fuel after training.  Eat a regular dose of protein at at least 3 meals a day hitting 30 gram minimum (this isn’t a maximum: it’s a start) When tired, appetite is a mess, you’re overly sore or achy, dig into why… not enough recovery, poorly fueled, inflammatory diet? Don’t automatically blame exercise. But do cut back until you figure it out. Make use of biohacking: infrared sauna, cold plunge, electrolytes, intermittent fasting - which can all speed recovery and improve inflammation meaning your exercise can be harder without feeling harder. Stop doing random exercise.  Never continue to go  hard all the time. Every week should have easy and hard days. Every month should have easy and hard weeks. Some entire quarters may be light (when say, you’re “in season”)  Stop thinking you’re burning calories and going to lose weight because of it. You’re trying to optimize hormone balance or you’ll never lose fat weight and keep it off.  Find joy in 90% of the exercise you do or how you do it. (Yes you may need to do some part you don’t love in order to keep actively doing the rest). Don’t compare yourself right now to anyone… including younger you. You could be BETTER.  Need to Optimize Your Workout After 40?   Two options specifically designed to combine the needs of your midlife hormones, your skeletal system, muscular system, history of activity, experience level and give you results you love now and those you’ll thank yourself for later:  STRONGER Tone & Define: a perfect start, restart or reset (I’m an 8x Ironman athlete, a 42 year old strength trainer who gains muscle easily and I use this regularly during any given year)  The Flipping 50 membership: the perfect way to say yes not just to everything included in that one 12 week program, but get the next 3 12-week programs for the year plus exclusive masterclasses that others pay for, monthly challenges when you want to tune up the core or need to tend to your pelvic floor, and mini courses that give you exactly the information you need to focus on the goals you have right now. Join before rates increase in January to lock in these subscription rates.  P.S. If you’re listening and have found value in the podcast please share it with 2 or 3 friends or sisters! I would be so grateful. We need to get on the right track and put an end to the idea that midlife and older women should exercise the same as men, or mice or younger women. While at the same time we put an end to the idea women should gain weight with age and will naturally or should have a healthy percent body fat that is higher. Really? At a time when disease is more prevalent ? That’s crazy but intelligent women often think it’s true.  Other Episodes You Might Like:  20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A https://www.flippingfifty.com/strength-training-sessions-for-menopause/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453 https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources:  STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Flipping 50 Membership: https://www.flippingfifty.com/cafe

How can stress be a tool for hormone balance? My guest and I dish on the topic of stress in this episode and how you can harness stress as a tool for your hormone balance.  Knowing exercise is stress and that may be what led you here, we all have to deal with stress not only of the emotional, relationship, financial type but of the physical kind that comes from sleep deprivation or exercise or skipped, skimpy or less than ideal in some other way meals.  My Guest: Dr. Amy Day is a women’s health and hormone expert who has been at the forefront of the natural women’s health movement since 2004 when she received the 4th Naturopathic Doctor license in the state of California. She is a sought-after speaker, the founder and clinic director of The Women’s Vitality Center in Oakland, CA, and creator of The Vitality Club an online perimenopause support community. Using a unique approach called The VITAL Method her team offers care that combines lifestyle counseling, functional lab testing, nutritional supplements and bioidentical hormones to help women 40+ feel great in and about their bodies, and stay vital throughout all stages of life. Questions We Answer in This Episode:  Tell us about you and what got you into women’s health Why does stress matter so much when it comes to hormone balance? Since stress is such a big factor in so many people's lives, what can we do about that? What distinguishes eustress (positive stress) from distress or negative stress?  When is stress actually a good thing? What do you think are the biggest myths about bioidentical hormones for women?    Connect with Dr. Amy: Website: www.WomensVitalityCenter.com On Social: Instagram: https://www.instagram.com/womensvitalitycenter/ Other Episodes You Might Like:  Turn Midlife Stress into Strength | Victim to Victorious Author https://www.flippingfifty.com/midlife-stress/ Cortisol Hormone: Don’t let it derail your fat loss efforts https://www.flippingfifty.com/cortisol-hormone/ Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Resources: https://womensvitalitycenter.com/checklist the Hormone Balancing Checklist and join the free online community the Vitality Club. The Upside of Stress - Dr Kelly McGonical  

If you’re struggling with weight loss resistance, a chronic pain or injury or gut issues, there may be a hidden reason for belly bloat and so much more.  The answer isn’t more exercise and less food. The answer is something you may not have addressed yet in your life.  Warning: this episode talks more about energy (yours) and vibrational energetics and you may or may not be ready for it. I recently have shared several products from whole body vibration, to a skin care system supporting skin quality and collagen, to scalar energy products and found not all of our community is comfortable with them. The first time we hear something new we often reject it. We ridicule it. It’s hocus pocus. Throughout history this has been true. Inventors, creators, innovators of things we now use daily and take for granted were looked at as insane, and ridiculed. Until, they weren’t. It’s then human nature to finally adopt it as our own.  If this is the first time you’re hearing about vibrational energy or these concepts, your reaction may be that of skepticism or ridicule.  This is a reality for many who’ve had childhood trauma. ACEs is a term given to Adverse Childhood Experiences. The storage of emotions in tissue of the body is not new and is science. Adults with ACEs have life expectancies 20 years shorter due to diseases.  My Guest:   Jodi Geline is a Health Expert known for helping people age healthier, banish bloat, IBS and other chronic health conditions for good and reclaim their health permanently. Jodi suffered for years with chronic health issues that no doctor could ever fix and with a belly so bloated she always looked 9 months pregnant. Through discovering her own methodology, she went from looking very pregnant to a flat stomach and tapped into the secrets of getting healthier as you age. Jodi figured out how to master her own health and she now teaches others to do the same. Questions We Answer in This Episode: Tell us why you help people with their health and your health journey Why don’t the diet restrictions work Explain how the body holds onto emotions Why doesn’t just food or conventional means work for long term health Connect with Jodi: Website: Heal From Within Series: http://healfromwithinseries.com/dea On Social: Facebook:  https://www.facebook.com/GreatHealthMastery Instagram: https://www.instagram.com/jodigeline YouTube: https://www.youtube.com/JodiBarnhart Resources:  Discover The Real Root Cause of Your Belly Bloat http://peaceofmyheart.net/quiz/ Other Episodes You Might Like:  Healing Trauma to Lose Weight: What if it’s Not Stress? https://www.flippingfifty.com/healing/ How Emotional Eating Can Be the Hidden Reason for Weight Gain https://www.flippingfifty.com/reason-for-weight-gain/ Get Unstuck: Mindset Mastery for the Life of Your Dreams | #479 https://www.flippingfifty.com/believe-kerry/

I’m right there with you. Continuing to do the same thing and expect different results would be crazy. Continuing to do the same thing with a body that isn’t the same as a decade or two ago is insane!  So here’s what I’m doing, to help you identify where you may want to shift too!  The Basic Workout Changes I’ve Made at 59 Prioritizing strength time vs cardio The difference between the WAY I prioritize strength. I’ve known since I began training for marathons even and more so since I began doing triathlon at 40, that strength was key to success in the event and successfully avoiding injury.  What’s different now is that it is the first place I put my energy. It’s not an extra for complimenting the activity or for supplementing it. My activity is built around optimizing: The readiness for the workouts  The recovery for the workouts  Readiness:  I’m not going to go for a 3 or more hour hike the day before a key weight workout.  I definitely didn’t do a strength workout for 3 days following the Grand Canyon Rim-to-River-to-Rim hike.  There is always fuel (protein) in my system and sometimes there’s also a little caffeine right before a workout to optimize fat during the workout.  Recovery:  I am consciously taking more rest between hard workouts. Hard being there are multiple sets of low rep ranges and the purpose is true muscle fatigue. It causes more microtearing, more stress to joints. So there’s no guilt over waiting at least 72 hours, and if I miss a workout then, if I’m otherwise active, I accept that this delay is warranted and positive, not negative.  More Age-Related Post Menopause Workout Changes I’ve Made at 59 Workout I and II are not exactly the same  Weight load  Sequence of exercise  Type of workout in tune with recovery status  Taking Creatine Monohydrate Near My Workout  I will take it either before or after a workout, depending on the day. My workload might dictate a workout has to happen a little later, meaning I’ve got to have had a good solid meal before so it will happen in a robust smoothie bowl 2 hours before. If I’m able to pull away from some tasks and workout with just a bit of fuel prior to exercise. Then I will have a post workout smoothie bowl after a workout about an hour. That bowl is loaded with a little fruit, healthy fat, high in protein (40+ grams) and the creatine goes in that.  Creatine questions?  Avoid Halting the Body’s Inflammatory Response  I don’t overdo inflammatory foods or activity directly after workouts.  During the pandemic so much of the discussion of health experts was about the immune-boosting effects of .. well, everything. Interestingly, it seems that a huge consumption of antioxidant-rich berries or omega 3 fats too soon post exercise blunts your body’s own immune system from response to the inflammation caused by exercise.  You don’t want to prevent some of these good changes from occurring. They will increase your resilience and immunity and ability to self-regulate. So if you’re doing sauna or ice baths, or ingesting omega 3 supplements, you might wait on some of those until later in the day.  Ability-Related Workout Changes I’ve Made at 59 Eliminated the high rep low weight workouts There are fewer workouts with 15-20 or 25 repetitions. While they show up (say in this YouTube video for plateaus with arm definition progress https://www.youtube.com/watch?v=YMowolNJb1w) And for work that might support sport performance or gait improvement, those high reps are often reserved for a single set (drop set or monster set) or for recovery week to reduce stress over all yet provide neural patterning.  I often do 5-8 repetitions during the first 3 weeks of a cycle and recovery happens on week 4. Most Strength & Conditioning Coaches observe periodization carefully for programming. It’s how they, and the athletes or clients they serve stay injury-free while at peak performance. The majority of us don’t have a sport in season/off season. Then again you do: more golf or walking in summer months, more indoor training in winter. Possibly more skiing or snowshoeing or for you maybe just a greater focus on strength training, new skills or activities.  Changing It Up Having to do a workout with someone else and follow their program, their sequence, their thinking can be a real challenge for someone used to being in control. It is often we who need it most!  Have you seen those guys who seem to have been members at your gym forever, they’re always there, yet their bodies never change, and they don’t actually look all that good?  I don’t want to be one of those! So whether it’s writing myself a new program or swapping ideas with another fitness pro, (like recently with Helen Fritsch or Natalie Jill who both live nearby) to get out of the routine, is a good idea.  Workout Changes I’ve Made at 59 Recap:  Make it #1 in my schedule  Certainty I’m recovered or I change the workout Enhancing recovery  Ditched high reps for no purpose  Other Episodes You Might Like:  What to know about CREATINE Supplementation Over 50 https://www.flippingfifty.com/creatine-supplementation/  20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ Resources: Stronger: Tone & Define:  https://www.flippingfifty.com/get-stronger-2023/ The Flipping 50 Cafe:  https://www.flippingfifty.com/cafe/ FREE EXERCISE PLANNING over 40:  https://www.flippingfifty.com/exercise-planning  

If you know what really causes cancer you can make better daily choices to prevent it or prevent recurrence.  My guest today overcame her own cancer 100% naturally. She’s not the only one. Knowing we each have cancerous cells in our bodies that do or don’t express based on our epigenetics or lifestyle choices, can empower us to learn and then choose more wisely. In the first few minutes of this episode you will learn something that will blow your mind. Think of it as what you wish you’d always known about lab testing. Especially if you’re someone who has always been “normal” but gotten sick or didn’t feel well when that’s been true.  If you’re still curious about what “functional labs” means and how it makes a difference, we answer that too.  This is one to not miss and one to share. We all know someone with cancer.  One of my favorite tools to help naturally detox - heavy metals, mold, and toxins in our everyday environment is my Sunlighten Sauna. I bought it as a tool to boost recovery and for pampering and optimal aging. The next year it was a godsend when I was exposed to mold for nearly 6 months. I have a Solo Sauna that’s easy to put anywhere, it’s moved with me twice. Sunlighten also has built-in models my family members use and love. Learn more at flippingfifty.com/sauna  My Guest: Katrina Foe overcame her own cancer 100% naturally, and driven by her core belief that the body can heal itself, Katrina went on to become board certified in holistic nutrition trained to read functional labs. As a faculty member at Restorative Wellness Solutions, Katrina teaches other practitioners to interpret functional labs and design individualized protocols. Katrina is also a certified Metabolic Approach to Cancer practitioner, trained and mentored by Dr. Nasha Winters. Katrina addresses the root cause of cancer empowering clients to keep it in remission without fear of recurrence. In her international bestseller, Nutritional Pilates, Katrina offers a framework for whole body health that highlights potential obstacles to wellbeing and  provides proven strategies to sidestep chronic disease. Questions We Answer in This Episode:  • What are “functional labs?”  What do people need to know/do in order to prevent cancer? • How can people find out WHY they had cancer? • Is there one kind of diet ideal for people who have cancer? • What are the most common drivers of cancer? • What are the 10 terrains that are the root cause drivers of cancer? • How do you know if you have a blood sugar problem? • What health issues might be blocking your body from healing? • How to help the body detox and reduce inflammation? Connect with Katrina: Website: hhttp://www.CancerFreedom.com/roadmap-opt-in Katrina On Social: Facebook: https://www.facebook.com/nutritional.pilates Instagram:  https://www.instagram.com/katrinafoe/ Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:  Being Healthy Enough to Beat Breast Cancer: A Trainer’s Story https://www.flippingfifty.com/beat-breast-cancer/ Your Risk of Breast Cancer and Your Hormones  https://www.flippingfifty.com/breast-cancer/ Hormones After Breast Cancer? It’s Not What You Think  https://www.flippingfifty.com/hormones-2/  

Low libido, sex dysfunction, stress, insomnia, body confidence… we unpack a lot in this episode. Two guests today both specializing in women’s health with specific attention to libido and pelvic floor health show up for this podcast and bring it.  Sex dysfunction is no laughing matter for couples who used to enjoy each other and now are finding it’s not the same. Intimacy is a powerful part of health and also anti-aging as you’ll hear my experts talk about.  Stay til the end if you want a very juicy Q and A.  My Guests: Dr. Diane Mueller is the founder of My Libido Doc, an online community dedicated to helping women reclaim their desire. My Libido Doc provides education, community and health care services for women. Dr. Betsy A.B. Greenleaf, DO, FACOOG (Distinguished), FACOG, FPMRS, FAAOPM, MBA. Premier women’s health expert bringing pelvic peace, hormone harmony, sexy sizzle and crazy confidence to busy women. Dr. Betsy is a best-selling author, award winning speaker, entrepreneur, inventor, and business leader specializing in female pelvic medicine and reconstructive surgery for over 20 years. Questions We Answer in This Episode:  What are the root causes of low libido? How is libido related to confidence? Why can menopause can be the best sex of your life? How is libido tied to aging? Is there any direct correlation?  Anal sex….safe? Oral sex… safe? Condoms still the best protection? We’re going to still need them in the nursing home?  Connect with Dr. Diane Mueller and Dr.Betsy Greenleaf :  https://www.flippingfifty.com/mylibido On Social: Facebook: www.facebook.com/mylibidodoc Youtube: youtube.com/@mylibidodoc Podcast: mylibidodoc.com/podcasts Other Episodes You Might Like:  Sex and Sports for Women Over 40 https://www.flippingfifty.com/sex-and-sports/ How to Make (Sex and) Exercise More Effective: Pelvic Floor https://www.flippingfifty.com/pelvic-floor-tips/ You Ask Libido and Hormone Balance Qs: Dr John Gray Answers https://www.flippingfifty.com/libido-and-hormone-balance/ Resources: Free Ebook: 5 steps to revive your love life: https://mylibidodoc.com/revive-your-love-life/

If you’ve looked in the mirror lately and you see something that makes you wonder about surgery or botox and that is just not you, but you’d love a natural facelift with no negative side effects, this is for you. First though, I’m a low maintenance girl. I am also a skeptic. Look, I get access to some truly amazing products and I’ve shared my favorites with you. Today, though I share something that this 59- almost 60yr old face is loving.  I started using this 5-6 weeks ago and have seen (and felt amazing results). I know that we are ALL looking for better products and healthier aging and there is no substitute for the real thing.  My wish is just a clean makeup-free face that I feel good about. I do wear makeup at times but I don’t want to have to wear makeup to cover up my face.  I think you’ll like this!  My Guest: Cathy Goldstein, an Acupuncture Physician, founded Multiple Integrative Health Clinics. She has been a columnist for New Vision Magazine and Philadelphia Magazine. Guest lecturer at Jefferson University Medical School. She is a frequent speaker for symposiums and health summits. Cathy is considered a subject matter expert in BioMedicine through Eastern Medicine. She has been an educational instructor nationally and internationally. Cathy has been practicing and teaching alternative medicine for more than 34 years (since 1988). She specializes in Quantum Energy Medicine technology and Body-Mind-Neuro-Psychology. She has trained with world-renowned practitioners and healers and holds advanced anatomy, physiology, and skin science studies. Cathy’s pursuit of functional health stems from her health challenges and frustrations with Western Medicine. She was diagnosed with Crohn’s disease in her 20’s. After multiple hospitalizations and complications, she was still suffering from illness. Cathy began her life path for healing. “I am truly grateful for my experience. I refused to have an illness define me. Through determination, relentless studies, and trial and error, I have been fortunate to enjoy a healthy life with no signs of Crohn’s disease for over 30 years. My commitment is to help and educate patients and colleagues on alternative healthcare and root functional health.” This natural facelift is going to sound too good to be true, but it is everything you want it to be!  Questions We Answer in This Episode:  What is so different about this product?  Tell us about energy medicine and the liquid nervous system I’m enamored with Power Plate, fell in love with Whole Tones years ago, so explain to listeners how these are related and How can vibrational energy restore the fountain of youth How is Tru Energy different? I know my own feelings about this… and they’ve surprised even the skeptic in me (and it isn’t that I don’t want it to work but honestly… that it was this simple.. I love) tell me about other results of raving fans.  How soon do people see results with this 7-minute natural facelift? Do they continue to improve over more time? Connect with Cathy: Try It Yourself! I love this 5-part System! https://www.flippingfifty.com/truenergy Don't just take my word for it, though. Check out this video demo and see for yourself how amazing this product is: On Social: Facebook: https://www.facebook.com/truenergyskincare/ Instagram: https://www.instagram.com/truenergyskincare/ Resources: 7 Minute Natural Facelift: https://www.flippingfifty.com/truenergy Power Plate: https://www.flippingfifty.com/powerplate Whole Tones: https://www.flippingfifty.com/wholetones Other Episodes You Might Like: Your Hormones and Skin in Midlife | Interview with TheSpaDr https://www.flippingfifty.com/hormones-and-skin/ Skincare Tips from the Skin Whisperer https://www.flippingfifty.com/skincare-tips/ How to Redefine Aging | Mindset Shifts with Natalie Jill https://www.flippingfifty.com/redefine-aging/  

Many women want to lose weight. To lose weight for active women over 40, they also don’t want performance to deteriorate. There are a few things to consider. First, it’s not the eat less, exercise more dogma that will get you what you really want.  Most women want energy, tone and definition, and strength for now and later. Better blood sugar control that supports reductions in belly fat and overall insulin sensitivity.  Am I right? But eating less and exercising more - if successful at all during menopause and post - will generally cause the opposite. Less energy, worse mood, poor sleep, less muscle tone, and spirals down from there with long term ramifications to health.  Being active, whether sports performance level or just athletic active, requires energy. There is still a way to juggle goals of maintaining or improving performance while still dropping a few pounds of extra cushioning.  Eating to Lose Weight Active Over 40 Close to the beginning and/or after completion of exercise, peri- and postmenopausal athletes should aim for a bolus of high EAA-containing (~10 g) intact protein sources or supplements to overcome anabolic resistance. Anabolic resistance is the status of muscle loss being more likely than muscle gain and it requires more intense exercise stimulus (strength training), quality protein stimulus, and recovery to overcome it.  An ACSM review of literature stated 20 g protein pre-exercise (and 40 after) for older adults to boost Muscle Protein Synthesis similar to that of a 20 yr old when workout conditions were comparable.  Time pre-exercise fuel for optimal digestion. Within 30 minutes of a workout the easier to digest fuel must be. It’s not only a comfort factor, but also the diverted energy for digestion competing with the need for blood flow to deliver oxygen to working muscles. Both digestion and performance will suffer. A “simple shake” with protein powder and unsweetened almond milk or water may be the easy way to go.  If you want carbs, add a half a banana to the shake or have half cup oatmeal with protein powder. Pre-workout, avoid fiber and fat. A mixed meal eaten pre-workout should allow at least 2 ½ - 3 hours to be fully digested. Some will feel most comfortable if this is longer than that (4 hours) if it’s following recommendations for high fiber, high protein and high fat.  Given recommendations range from at least 10 to 20 grams of protein pre-workout, below are some examples of protein sources. The more challenged you are with gaining lean muscle (and or are attempting to lose weight while retaining muscle) the higher end of the range you want to be. Lose Weight for Active Women: Women’s Guide to Exercise Nutrition High EAA examples of 10 g protein:  Small half a simple shake including protein powder and unsweetened almond milk  Dairy (which does by the way include whey protein) generally pre-exercise wouldn’t be recommended due to its influence in mucus production, even if you tolerate which a lot of women don’t later in life (but Greek yogurt or cottage cheese are sources of protein- again I don’t recommend pre-exercise). ·      2 eggs equal 12 grams of protein (if you tolerate eggs)  ·      ½ cup steel cut oats with protein stirred in ·      Quinoa  Choices vary as to whether you want carbohydrate prior or not to avoid early fatigue during exercise sessions. Overcoming Anabolic Resistance:  A study in the European Journal of Sports Science found higher protein intakes (2-3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat-free mass (FFM) preservation, particularly when combined with exercise. Athletes [and let’s include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise.  What does that look like for you?  Say you weigh 130lbs. Rounding Kgs up to 60.  Based on body weight: 162 g protein  Using the FFM example:  Say you weigh 130lbs and are 25% body fat. Subtracting the fat weight in lbs (32.5) from bodyweight leaves 97.5 Fat Free Mass.  224 g  Using the high range number for each of body weight and FFM-based protein recommendations, the daily protein recommendation then would be 162 – 224 grams of protein daily. That is with the goal of losing weight while resistance training with a moderate calorie deficit.  Taking a median number of 180 g protein with each gram of protein offering 4 kcals means you’d be taking in 720 kcals/day from protein.  Fat = 7 kcals, Carb = 4 kcals.  Prepare to be confused.  Health Organizations Weigh in (Not necessarily on losing weight) Prestigious Organizations Offer These Calculations for a 130lb active woman:  American Dietetic Association (ADA): at least 59 - 106 grams/day. The Centers for Disease Control and Prevention (CDC): 48 - 169 grams/day (10-35% of daily caloric intake). World Health Organization safe lower limit: 49 grams/day. Keep in mind these recommendations vary in goal. The least amount of protein to avoid death or illness is not the same to thrive and add lean muscle, strength and energy. We have a gap.  So, it is of course confusing. We also have emotional relationships to food and beliefs we’ve held for a long time. Those too are likely factors in your reaction to this episode. You’re nodding or shaking. Even though the science is the basis of the content, we don’t as humans adopt it readily.  Say You Don’t Want to Lose Weight You Want to Maintain Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3-4 h, across the day. Eumenorrheic athletes in the luteal phase and peri/post-menopausal athletes, regardless of sport, should aim for the upper end of the range. Let’s do the math.  130lb woman  Convert to kg: 59 129 g protein    150lb woman  Convert to kg: 68 149 g protein  This is the equivalent of 1 g protein per lb of body weight. You can keep it easy by remembering that is your daily AND that a “dose” of protein needs to be at least 30gm at a meal. However, if you go higher as suggested for your first meal of the day, the next meal may not need to be as high if you eat within 3-4 hours to keep that muscle protein synthesis up. The alternative is muscle protein breakdown. You’re in one or the other. There’s really not a neutral.  To Lose Weight for Active Women, Examples of a day of high protein meals:  Pre-Workout: 20 gm protein in a simple shake pre-workout  Or minimally, 12 gm protein in two eggs pre-workout Meal Examples:  45g protein in a post- workout smoothie  51g Salmon (35) + quinoa (6) + Greek-style yogurt (10) with berries  43g Taco Salad with ground Bison (35) + Black beans (8)  46g 6 large Sauteed Scallops (29) + Three-bean salad (8) + Black Bean Brownie (9)  I’m not an advocate of calorie counting. However, a snapshot of the number of calories you take in can be helpful. Many women are too far below what they need, AND too low in protein, AND not lifting weights with adequate intensity or sleeping. Those will add up to muscle loss. You may temporarily think you’re successful at the weight loss game, but unless you mitigate it, muscle loss will result in you feeling weaker, less energetic and having a slower metabolism  Weight loss with an on-target activity plan means having a slight caloric deficit with an increased amount of protein from a maintenance phase. Other research I’ve shared suggests increasing protein by 10-15% above maintenance along with a reasonable deficit if weight loss is needed.  So, let’s challenge that.  Do you need weight loss? Or do you need to gain lean muscle? Get very clear. You may need both but someone listening needs to hear this: you don’t need weight loss; you need fat loss. That will come with an increase in lean muscle and a decrease in inflammation.  Additionally, to Lose Weight While Active Over 40 Creatine supplementation of 3 to 5 g per day is recommended for the mechanistic support of creatine supplementation with regard to muscle protein kinetics, growth factors, satellite cells, myogenic transcription factors, glycogen and calcium regulation, oxidative stress, and inflammation. Postmenopausal females benefit from bone health, mental health, and skeletal muscle size and function when consuming higher (5g) doses of creatine. References:  Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11. PMID: 25014731. Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177. doi: 10.1123/ijsnem.2017-0273. Epub 2018 Feb 19. PMID: 29182451. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066.  Science:  PMID: 37221858; PMCID: PMC10210857. Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe/ Flipping 50 Protein: https://www.flippingfifty.com/store/protein-powders/paleo-protein-powder-vanilla/ Other Episodes You Might Like:  How Much Collagen Counts Toward Protein Needs?  https://www.flippingfifty.com/how-much-collagen/ Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+  https://www.flippingfifty.com/protein-supplements-for-muscle-building/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones  https://www.flippingfifty.com/midlife-weight-loss/