The Flipping 50 Show

Gain lean muscle in menopause with the right exercise, recovery, calories, and protein intake. Strength training is crucial. Leucine is important for muscle gain. Pre and post-workout nutrition is essential. Consuming excess calories does not lead to a shredded physique. Understanding calorie surplus, deficit, and muscle protein synthesis is key for gaining lean muscle.

What is the optimal exercise for bone density benefit? A question you may be asking. A question I recommend you ask as you think about your own urgency, current status, past exercise history, and risk of fracture.  Heavy Strength: 10 or Fewer Repetitions  Yet not all women over 40 can. Limited by co-existing conditions, occurrence of new, or problems with previous injuries there may be a point where you need to define the heaviest healthy range of resistance training that you’re able to do.  Note:  More repetitions with lighter weight is a positive influence for muscle and for strength as long as the temporary muscular fatigue is reached. It does not have the same level of positive impact on bone.  Power Training  Training with power has been proven to outperform bone density benefits compared to slow controlled lifting and lowering. An added benefit of using power is that it can be done (and should) with lighter weight for safety. For instance, a heavy weight at 80% of a 1-rep max is equivalent to 10 or fewer repetitions.  (We would never test a woman at risk for osteoporosis with a 1-rep or a 3-rep max test and risk injury. Instead, the correlation is proven consistently and if we can get a woman to find true fatigue at 10 or fewer repetitions, we have enough evidence to believe she’s at adequate stimulus).  That said, again, injuries – or feelings of vulnerability for injury - may begin to surface for women as they approach this weight. So, the addition of power allows – actually demands- a reduction of that weight to a point you feel more comfortable controlling it and are able to quickly lift the weight, decelerate, and lower under control. This addition of power has been shown to be slightly more beneficial to both bone density and to metabolism in women in menopause. (Referenced in my book You Still Got It, Girl!) It's also a must that women begin with lighter weight and higher repetitions to build a foundation. Focus on bone density can’t be an isolated venture. Your muscle is fairly resilient. Your joints, ligaments and tendons need a much longer time to adapt. Over at least 8 weeks, making it months before a woman is ready to “go heavy” or can identify where she needs to be for safely lifting is intelligent exercise.  Women in midlife have a tendency toward injury as a result of fluctuating hormones trending down. Surges and dropping estrogen levels increase injury risk in ways that may heavy lifting optimal and make other types of activity like high impact exercise (also beneficial for bone density) higher risk of injury.  Chances are that as a woman in her 50s or older, you sailed through your exercise life completely unaware of the influence of hormones that made certain weeks of your cycle perfect for lifting heavy but terrible for bootcamp moves and rapid change of direction. You had no idea that simply walking and doing yoga during certain weeks would have accelerated your fitness level and boosted your energy instead of being trained and drained Yoga Exercise for Bone Density Yoga improves bone density… and continues to have influence over time. Twelve exercises, each done for a minute, and one of them the corpse pose where a yogi is literally laying on the ground, have been proven to increase bone density.  The research continues on yoga and my advice is proceed with caution. While it’s easy for me to accept upper body weight bearing poses have a positive bone benefit in upper body specifically, accepting static poses performed one minute each have more bone density influence that high impact weight bearing activity or weight training is challenging.  I also recommend you understand the connection between stress and both sarcopenia (muscle loss) and bone mass as a result. We need muscle to pull on bone, to improve our ability to do the things that enhance bone density. Stress and the cortisol from it are in direct opposition to those goals.  The continuum of exercise influence is something we must consider. For an inactive woman beginning yoga, there will be more bone influence than for an avid exerciser regularly jump roping and lifting heavy weight. Will yoga poses also help the avid exerciser, potentially yes, in specific ways that the other activity does not. But it’s not going to have more influence on hip or spinal bone than does the other activity.  If your exercise time has room for it, I say include it all. Mobility and balance benefits are important to us all.  Weight Bearing Exercise  All weight bearing exercise is not equal when it comes to bone density benefits. All weight bearing exercise may not be possible for all individuals. A recent YouTube video I created demonstrated 14 moves for bone density from least to most ground forces. That is, from lowest beneficial bone density to greatest bone density benefit.  Any individual watching my follow along and find a division between one exercise being doable for them and the next being too high a risk for other conditions. Not all exercises in the progression will work for any individual. And that is why we do a comprehensive blueprint for you at Flipping 50. Additional low-level activity is not supportive of positive bone density increase. That is, longer walks don’t improve bone density over shorter ones beyond a baseline gain. There is no more more Minimum Effective Stress after initial adaptations. Likewise with runners. In fact, longer endurance running or chronic cardio can be more muscle-wasting and if it creates a smaller frame can have the opposite effect on bone.  The same is true of higher repetitions with lower weight. The threshold of stimulus direct to bone is minimized.  That said, walking and weight training to muscle fatigue and many activities without direct bone stimulus are wonderful and effective exercise. It’s key for you to determine your highest priority. Begin with a slow and intelligent progression to the goal or to the point where you’re limited and find your personal safe threshold of exercise.  “Just Walk” Advice Fails You Though walking is indeed weight bearing exercise and is a beneficial step in beginning more bone-specific beneficial exercise, it’s not enough. If you are able to do more and bone density is your goal, you need to see higher impact and include weight resistance exercise.  Safety Concerns If you have results of your bone scan, hopefully you’ve reviewed these and know what your status is, whether you’re still losing bone or have stopped it. You should get based on your numbers an indication of your fracture risk. That together with medications you may be taking, lifestyle habits you’ve had in the past, and your current fitness status (balance, posture, coordination, reaction skills, strength) should be used to consider your personal start. If you’re apparently healthy, active, and yet have discovered you have low bone density from a scan, you shouldn’t necessarily stop activities you have been doing. You will want to get more specific with how you prioritize your exercise time to improve your exercise influence on bone.  Many ask, “Can I do that if I have osteoporosis?” The answer today is, with a trainer or medical exercise specialist aware of osteoporosis concerns, you’re much more at risk not exercising than exercising. Bootcamps with all populations and ages, featuring abrupt movement, frenzied pace, are likely not your ideal exercise. Thoughtful programs including high impact and high intensity, as you are ready, have recently been proven to be safe, effective, and enjoyed by menopausal women with osteoporosis who had not previously been exercising.  Summary of Exercise for Bone Density:  10 repetitions or fewer are correlated to bone density stimulus Use of power in strength training has been shown to outperform slow controlled in both bone density and energy expenditure for boosting metabolic changes Weight bearing with highest impact safely possible performed 4-7 days a week 20+ repetitions 3-4 times is most beneficial Walking speeds lower than 3.4 mph don’t have a positive impact on bone density Higher levels of walking (or running) is not further boosting bone density Additional Resources You May Like: Bone Health, Osteoporosis, Osteopenia Tips You’ve Never Heard: https://www.flippingfifty.com/bone-coach/ From Osteoporosis Diagnosis to Bone Density Success Story: https://www.flippingfifty.com/osteoporosis-diagnosis/ Bone Density Supplement Safety & Osteoporosis: https://www.flippingfifty.com/bone-density-supplement-safety/ 14 Weight Bearing Moves for Bone Density | Osteoporosis Prevention: https://youtu.be/Q4cDTMHWP6Y 12-Week STRONGER:  https://www.flippingfifty.com/getstronger 12 Yoga Poses for Bone Density: https://www.instagram.com/p/ClJdQfBJwD9

Could it be gaslighting? Do you feel ignored, overlooked, or unheard related to a medical issue? How would you define gaslighting? My guest today discusses the trending term. And unbeknownst to her or I we discuss menopause, the Boomer generation, new choices, and even scope of practice for health coaches.   My Guest:  Andrea Nakayama. As the host of the 15-Minute Matrix Podcast and the founder of Functional Nutrition Alliance, Andrea is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health. Questions we answer in this episode: What is gaslighting? What is medical gaslighting? When does it happen? How do you advocate for yourself when it happens? Connect with Andrea: https://www.fxnutrition.com/about-andrea/ Connect on Social:  https://www.instagram.com/andreanakayama/ Other Episodes you may like:  Women’s Health Mismanagement: When You Can’t Fire Yourself: https://www.flippingfifty.com/manage-health/ Find Your Power, React Less and Raise Up More:  https://www.flippingfifty.com/in-your-power/ Menopause and Immunity: Women’s Health for Today: https://www.flippingfifty.com/menopause-and-immunity/

Building muscle after menopause is not only possible, but also necessary! Synopsis: Unless you’ve been a bodybuilder, or avid weightlifter and eating a high protein diet, and dialed both those up during perimenopause, chances are you have lost muscle tissue since your 30s.  That means a loss of fat burning potential and a slower metabolism. The most powerful positive impact of muscle on your postmenopausal health is the ability it allows you to burn more calories at any activity around the clock. Another positive super power of muscle is its ability to control blood sugar levels. With more muscle, you would have better blood sugar control thanks to the muscle being a bigger bank to store sugar for energy later. Without it, you only have the liver, which can easily become “full” and overloaded, leaving blood sugar levels higher longer. During those times you’re driving inflammation up and storing fat.  Questions We Answer: Building Muscle After Menopause Takes Focus Without consciously paying attention to preserving muscle at least, and gaining muscle at best, you may have “exercised” but without measurable results.  That brings me to something we have to first address… measuring. I’ll link to three unique smart scales to choose from. I believe everyone should have one at home. Weight is inconclusive and can lead you to believe you’re making positive change. In fact, weight loss that is a high percent of muscle is a detriment to your metabolism and ability to burn fat.  To gain muscle postmenopausal (and better yet, during or before so you’re simply adjusting your dose of exercise as you proceed through menopause) you have 5 ingredients. These 5 items are crucial and… it’s like love, faith, and charity.. the greatest of these is… See if you can guess.  1)    Lift weights  2)    Eat protein  3)    Take EAA  4)    Sleep  5)    Recovery between sets, workouts, stressors  Lift Weights  To muscular temporary fatigue Multiple sets  Heavy is best, but if you’re limited by conditions or joints, light and more reps More is not better. Hearing people say, I lift weights every day or 4 days a week, is not a good thing. In midlife and beyond the need for recovery ramps up as quickly as does the need for a stimulus that surpasses what younger you needed. Eat your ideal body weight in pounds in grams of protein a day. Dosed in at least 30 grams of protein each meal or snack  Bookend your workouts and continue consciously boosting for 24 hours after  Exercise fed  If you’re not getting adequate dietary protein, supplementing with EAA is a logical first next step. To reduce confusion on supplementation, BCAA and EAA are not the same. A select few amino acids are classified as BCAA. If you’re supplementing because you’re not consuming enough through food alone, you need all of the EAAs, not just BCAA.   If you’re of body builder status, eating protein around the clock, hitting your number with high quality protein, then supplementing with BCAA may be something you want to consider.  The one amino acid that seems to always outweigh others for muscle gain is leucine. While you can get adequate leucine in meals (at least 2.5 ideal and at least 5g/day) if you’re eating animal-based protein, it’s not reasonable to expect you will with plant sources alone or even heavily reliant on plant sources.   Sleep is queen of recovery and if you’re not, your cortisol, testosterone, and growth hormone all suffer. These are a part of your team for muscle building.   Cortisol acts to break down muscle. After a single night of sleep deprivation, your body is working against you. If you’re a push hard through no matter how you feel woman…. It’s likely worse. Chronic cortisol issues, whether high or too low are not the Goldilocks you need.  Testosterone and Growth Hormone are both crucial hormones for muscle growth (or preservation). They’re released in deepest cycles of sleep. So, you’re woken up regularly by menopause, low blood sugar, an aging dog, teenagers, or a snoring partner? You’ve got to take steps to solve this one. Whether that’s sleep apnea machine, a different bedroom, select nights when you can catch up on sleep or it’s a focused menopause sleep plan, make it a priority.  Recovery, or Rest, Occurs in multiple places: Between sets (even repetitions) Between workouts  Between all stressors  The Mental Game of Gaining Muscle vs Losing Weight Flipping 50 offers a 12-week strength training program built for women in menopause. Nowhere in the description of it does it promise weight loss. However, there usually is a change of body composition and of inches, even if not in weight. Yet occasionally a woman will say, because of decades of conditioning that exercise burns calories and the reason to do it is weight loss, will say, “I haven’t lost any weight, even though I feel stronger and my clothes fit differently. A little disappointed.”  I want to point out that this is both ridiculous, and not your fault. The positive changes are minimized and the power of a number on a scale giving false indication of fleeting success takes over.   It will take time, perhaps a lifetime, if you let it and don’t decide to change it. I have worked with clients who are stuck with the way they think about themselves and don’t even choose to change it but can’t understand by thinking of themselves the same way, they can never change their results. Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do.  Your mind is the biggest asset or obstacle you have. Deciding to change it and work through that resistance is the heaviest and most important lifting you will EVER do. -Debra Atkinson, 38-year Women’s Health Coach, Founder of Flipping 50® Will any of us die wishing we’d maintained a certain weight? Will we lie on our death bed with regrets about that and be glad for all the hours of deprivation and trying to diet and exercise into something we’re not ever going to be happy achieving?  I think not and I’ll let you answer for yourself! What’s Most Important for Building Muscle After Menopause? If you change just one thing? Start weight training.  If you’re weight training without a menopause-specific plan matched to your need, start.  Researchers on muscle, longevity, protein, agree the importance of protein is high, however, the greatest, among resistance training, protein, and supplements is resistance training. (provided there is adequate recovery). Other Episodes You May Like:  20 Reasons Strength Training Should Be Mandatory for Everyone Over 29: https://www.flippingfifty.com/strength-training/ Importance of Strength Training for the Midlife Woman: https://www.flippingfifty.com/strength-training-for-the-midlife-woman/ Flipping 50’s Ultimate Recovery Day Guide: https://www.flippingfifty.com/flipping-50s-ultimate-recovery-day-guide/ 5 Mindset Shifts for Better Fitness in Menopause: https://www.flippingfifty.com/mindset-shifts-2/    

I say calendar girls and you think…? Unless you’ve watched documentaries recently, it’s not likely what you’re thinking.  Synopsis:  The love of dance and glitter bonds an unlikely group of 60-plus women in Southwest Florida – the Calendar Girls. But under the veil of fake lashes and unicorn horns lurks the deeper truths of what aging women face within society.  Sisterhood, love, loss – all come into play in this uplifting film about trying to age on your own terms and refusal to become invisible. My Guests this Episode:  Calendar Girls premiered at Sundance this year, and has since then played at over 40 festivals all around the world and opened theatrically in the US this year. The film is made by first time-filmmakers Maria Loohufvud and Love Martinsen from Stockholm, Sweden. Questions We Answer in this Episode: First - why this film, how was the idea for this documentary born?  Why you - why was it important for you to share?  What is your purpose and mission in producing it yourselves? What have you learned from the movie’s reception?  What was your creative process?  You told some personal stories within - were the actors actually the members and the family members real people or representatives, and how did they feel about telling the story ? What’s next for you? Does the story of the Calendar Girls have life beyond this group now?  Connect:  www.calendargirlsfilm.com https://www.instagram.com/calendargirlsfilm/ https://www.facebook.com/calendargirlsfilm/

Have you heard of MELT? Today is your day. If movement doesn’t feel good, if you’ve foam rolled yourself to the painful tune of oohs and ahs but don’t feel better, then this episode will make it make sense to you.  My Guest: Sue Hitzmann, MS, CST, NMT, is an internationally recognized neurofascial science & research educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society. She’s the founder and creator of The MELT Method, a simple self-care technique that addresses the missing link to pain-free living – hydrated, supple fascia and a stable, balanced nervous system. She’s authored two bestselling books, and is the CEO of Longevity Fitness Inc., an online consumer and professional education business. Questions we answer in this episode:  What's fascia? What does fascia do and why have you dedicated your career to it?  Fascia as related to cellulite  How does it relate to hormones? What is melt? How can MELT help women through menopause? Connect with Sue: Www.meltmethod.com Code: FLIPPINGFIFTY  for 15% off   Follow Sue on Social:  https://www.instagrem.com/meltmethod https://www.facebook.com/meltmethod https://www.youtube.com/meltmethod Sue’s books:  The MELT Method  MELT Performance Other Episodes You Might Like:  Myths, Causes, and Solutions for Back Pain: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ Osteoarthritis Exercise So You Can Move Pain-Free: https://www.flippingfifty.com/osteoarthritis-exercise-tips-move-pain-free/

In 2014 I moved from Iowa to Colorado and ultimately to a home positioned at over 8000 ft. While I looked at the Great Divide from my window and felt it was so worth it, there were days I couldn’t wait to close my eyes and go to bed. I caved in to high doses of Advil at times. I tried CBD rubs, ice packs, heat, and my massage gun.  When I didn’t feel like my brain was running into my forward I’d try yoga, or maybe swimming to ease the tension that built up in my neck and shoulders. I’d go have a massage. But often the headaches would stay with me for a few days. I attributed them to high altitude. I know better than to be dehydrated and that wasn’t it. Barometric pressure changes? Maybe. But I never did find the root cause or tie it to hormonal change.  If you know this kind of frustration, or know someone who does, my guest Dr Meg Mill has some insight.  My Guest:  Dr. Meg Mill is a Functional Medicine Practitioner, bestselling author, podcast host and speaker. In her virtual Functional Medicine practice, she works with patients worldwide to heal the root cause of their health struggles through advanced diagnostic testing and personalized support. She has been seen on Fox News Channel, ABC, NBC, CBS, CNN and in Reader's Digest, Health Magazine, and has appeared on many podcasts. She is particularly passionate about helping people end headaches and migraines, increase energy and restore mental clarity without drugs or overwhelming protocols with her proven E.A.T. Method. Questions We Answer in this Episode:  Why are you particularly passionate about working with people suffering from headaches? What is E.A.T. ?  What are the various types of headaches and how do they differ in origin, intensity or length?  How would you as a Functional Medicine Practitioner treat someone differently than if they were to go to their conventional practitioner? What are some things people who suffer from chronic headaches or migraines can do to help them find relief right now? How does stress play a role in chronic headaches? Do you have any advice for women who suffer from hormonal migraines? How do surroundings contribute to headaches? Connect:  www.HelpMyHeadaches.com  for the free guide https://www.megmill.com Instagram: https://www.instagram.com/drmegmill  Facebook: https://www.facebook.com/drmegmill

Have you accepted your chronic symptoms as your “normal” simply because there were no answers when you sought help? Let’s put an end to that right now! One of the reasons I so often hear, “what I used to do that worked doesn’t work any more” is not just a shift in hormones, it’s that some chronic symptoms you may have settled for are causing a domino effect on your health otherwise.  It may be that something is interfering with your ability to absorb the nutrients you’re eating, or to supply your body with the necessary energy it needs for repair from exercise. In fact, if any of those are happening, you’ll soon after exercise begin regularly feeling drained instead of energetic even if you’re working with me on the right formula for you in midlife. If that hits home, this is for you.  If you struggle with chronic symptoms and can’t get any REAL answers, get ready because Monica Hershaft is here and we are going to talk about why you can have normal labs when you feel so sick and why nothing you try has worked to get rid of those mystery symptoms! Please welcome best selling author, speaker and healer, Monica Hershaft! My Guest:  Monica Hershaft is a holistic health practitioner specializing in Chronic Mystery Illness. She is certified in NRT, a holistic technique that identifies what’s interfering with the body’s normal function and hidden blocks to healing. Based in Scottsdale, Arizona, she runs a wellness center working 1:1 with patients and is a frequent guest health expert making appearances on numerous shows and podcasts. Monica is not just a healer, but she is someone who went through this herself and she knows exactly how you feel, how it impacts your life and how to help you. Questions we answer in this episode: Monica, tell us a little about your story and how you got sick and what you went through? I know you talk about the “5 layers of disease”…can you explain how and why a person starts to feel symptoms or get sick? Why do the doctors tell you nothing is wrong when you feel so sick and have chronic symptoms interfering with your life? What are these "blocks to healing" that you talk about and how does this happen to someone? What is a "blanket diagnosis" and what is REALLY causing those symptoms? I’m curious about who you treat, is it mostly women, even split - we’ve recently had an episode (I’ll link to it) discussing how women often don’t advocate for themselves, and don’t get second opinions, accepting feeling either less than 100% or the first treatment suggestion they get… so who do you see .. and how bad does it have to get before they find you?  What chronic symptoms do you find women sweep under the rug?  Don’t miss the last question I asked… where she asked you listeners  Connect with Monica:  https://monicahershaft.com Social links: Instagram: https://instagram.com/monica_hershaft_health Facebook: https://facebook.com/treatthesource FREE Immune Repair Food List link https://monicahershaft.com/food No matter where you are in the world, she offers 1-on-1 here in Scottsdale, and also an online program to serve those who can’t come to her.  Other Episodes You Might Like:  Women's Health Care Mismanagement: https://www.flippingfifty.com/manage-health/ 5 Ways to Prevent Alzheimer's Even if You Have the Gene: https://www.flippingfifty.com/prevent-alzheimers/

This gratitude episode in honor of Thanksgiving weekend is a diversion from for the holiday.  Thanksgiving past. Ten years ago I enjoyed Thanksgiving, without my family, with 1500 new acquaintances at an all-inclusive buffet in Cozumel. That trip was the beginning of something very different for me. Changing the environment gives you a unique perspective that you may never have had time or ability to see otherwise. For me, it was revisiting something I’d considered doing much earlier but pushed elsewhere in the hectic and safe space of being busy day-to-day. It was 6 weeks later when I followed through on following my own dreams instead of talking about them. A year later, I was at the table with my family physically and not at all mentally. My son was home from his first semester of college for the week and we were with the usual suspects at a wonderful dinner. But I was getting scared. I’d already talked to a realtor about potentially listing my house. You see after that Ironman in Cozumel that weekend I took a couple days to dream and think about what I really wanted and how I really wanted to spend that huge chunk of time at what we call work. Change Don’t get me wrong, I loved every job I’ve had. I didn’t love all things about each one but from lecturing at a university I loved teaching college students about fitness, movement, and behavior change, to managing personal training department, hosting radio shows, writing articles and speaking on all kinds of stages about wellness and the impact on business, families, and lives… it’s been a dream to do it all. I just felt like I was meant for more. I found myself criticizing parts of our fitness industry. What’s the answer when you can see the problem? I think, it’s to do something about it. In National Treasurer, Nicholas Cage’s character says, and I believe he was quoting but I don’t know who, Those who see the opportunity to make something better, have the responsibility to make it better. So, nine years ago on this holiday I was scared. As scared maybe as I’ve ever been. At this point, I’d gone to a couple therapy sessions over the complete hornet’s nest of stress the past 11 months had been. From quitting my job, to starting my own business – or at least going all into one I’d pretended to be a business prior to that. My first two hours of therapy were also my last. Since I went to my second session and she said, there’s something I didn’t ask you at the first session that I need to… (I waited), Have you considered hurting yourself? On the way home, I laughed so hard I cried about the fact that that was kind of a big omission huh? We were done. I’d already pawned jewelry sadly to pay for Facebook ads at the time, which I’m certain I had no idea what I was doing. Recent Thanksgiving Past Many of my recent past Thanksgivings were different. I was the aunt at the table in Colorado, while my son celebrated with his dad in Iowa. Once I was in Arizona, and my son was out of school, he began celebrating here with me. So this is our third Thanksgiving here and we’ll be golfing both Thursday and Friday. It’s yet to be determined whether the golf or the Thanksgiving meal will redeem me for the other. But it’s a pretty sure thing one or the other will happen. I’ve already forgotten the rolls from the store and I’m not thrilled about grocery shopping the Wednesday before Thanksgiving. I may need to ask forgiveness for this one. This year, I have two families. Last week, through no intention or fault of ours, I lost access to Google accounts. And to 10 years of files, contacts, and of course my emails and calendar for last week. It was a tense four days. Perspective Gives Gratitude But it wasn’t… losing a dream I’d had for my life, a home, friends, and a community I loved. It wasn’t three years later being in the right place when my niece’s world fell apart; when real tragedy, not an inconvenience struck. My work family had me. And it worked out thanks to them. We mark holidays like the markings on a timeline. More than birthdays we have this entire collection of certain holiday memories that we pull out serving as the evidence of change in our lives. I do remember the elaborate and abundant spread my mother used to make. Once her mother had passed and our Thanksgivings were no longer over the river or at least two hours in a car to grandma’s, she began creating these amazing holiday meals. It began then in about 1988 and continued until about 2015. [Do we wonder how our relationship with food is so complicated then? Every memory of family – good or bad – often revolves around it!] But collectively, with holidays its more the benchmarks and the pictures of people who now have left an empty chair, and the growing need for more chairs at the table as families expand and change. Falling Apart and Coming Back Together I mentioned seeing my niece’s life fall apart. I want to be sure I let you know that I’ve also seen it come back together. It’s not the same. It’s a beautifully new life with new people to love and the always present memory of someone she did love. There’s hope in that story for all of us in how change happens and how parts of us may die while new parts of us grow, and others regenerate. You have enough heart for more. You have all the time you need. People begin running, lifting weights, golfing, and painting … in their late 40s, 50s, and 80s… and continue to do Ironman distances in their mid and late 80s, and lift weights in their 90s. We each have all the things we need – a mind, a body, and the thoughts and actions we take are choices that change us  - in one way or in another. This Thanksgiving, I’m sharing a meal around a new table at a new house, with my son and his new now Dr. girlfriend with so much to be grateful for. Different. Still blessed. Even more grateful for all the days of the year I have to choose how I want to spend them, who I want to spend them with, and the people along my path and in my life now who make each day matter most. Exercise Gratitude The exercise is both a small and large part of what we do. It’s an anchor for inner strength. It’s training discipline -for you the discipline may be doing less and realizing that’s best, or it may be that you need to do more and find the strength or add the power or muscle-building protein to your diet. To optimally change an aging body and brain requires strength training optimally. Protein and perhaps supplementation, and perhaps HRT if you choose it, can also be a part. But at the base of optimal age is strength training properly. One Thanksgiving around a family table I asked my brother (who has been on varying doses of prednisone for years), if he was lifting weights. My mother piped in, “Why does he need to lift weights? He looks fine.” I think several heads turned my way waiting to see if I was going to implode. The generational difference. In her day, exercise was a means to an end, only to change the way we were unhappy or discontent with our bodies. Today, some of that lingers. How could it not? In you and I there is most likely doing x to get y… somewhere we’re not yet. Still though, more and more of us embrace the empowerment that comes in other reasons we exercise: Mood boost Confidence Resilience against stress Ability to physically do more for ourselves Improved sleep It becomes a source of pride in who we are. Much like other things in life: A family we’ve raised A business we’ve built Success in a job we’ve done well The pristinely clean car or uniquely decorated home we have What Would You Do-Over? I regret not playing golf consistently after high school. I played regularly again in my 30s for a few years and then became my son’s #1 fan, juggling work, home and that was all time allowed. And life this past decade has been full of other things too. So, each time I go to a lesson I feel both inspired and a little “behind.” My next-door neighbor has asked me to play, and I don’t feel “ready” to play in a ladies league. I haven’t yet made practice and play a regular part of my routine between lessons. But it’s the range fees and the lessons that keep me consistent. Without them I wouldn’t get these basics that remind me, “I’m a golfer” again.” And so it is with you, if you’re exercising, but not in a way that meets your needs, not consistently and you’re not doing a program built based on women just like you… not on men, young athletic men as much of the exercise science is… then the Flipping 50 membership may be right for you. Filled with 7 12-week strength programs each based on workouts sequenced for the optimal impact to muscle and bone with cues for the optimal safety and effectiveness.. there is nothing random or “YouTube-ish” about Flipping50 programs. No YouTube workout – even mine – give you the benefit of what you’ve done most recently and what you’ll do later this week in consideration of what you will do today for your workout. The older we get the more strategic we want to be about preserving and gaining muscle, bone density, and our brain health. There is no more effective exercise than strength training to change the way we age… provided it’s done correctly based on science featuring you, including: Adequate strength stimulus for muscle Adequate stimulus for bone Rest & recovery within workout sets and between workouts Includes components of power, balance, and mobility Imagine Your Thanksgiving Future Imagine 10 years from now. Imagine 20. If you stay on the same path you’re on now, will you lose 8-20% of your current lean muscle mass? Will you maintain it? Or will you gain it? And if you continue on the same path you’re on, will you lose 8-10% of bone mineral density each decade? Or will you experience more rapid loss if you’re in the menopause transition? What will future holiday gatherings look like for you? Will they be influenced by your physical health? For all of us in so many ways they will. A woman I recently did an interview with, a doctor, mentioned she went to a class offered at a gym with her spouse recently. She said, I did what I needed to do even if it wasn’t appropriate for me since we were doing it together. She went on to explain what that was … she said I took more rest when I needed it. I hope she also realized that women more than men need greater stimulus for muscle and bone. Results don’t come from moving in a frenzy and getting “tired.” It’s time that we all lose the ideas that we’ve gained over decades, unlearn and start fresh realizing, you need MORE stimulus than you’ve ever needed before, and while yes, more rest may be a part of it, it’s only a part of it. An older man also needs more recovery time… and so do 50% of 20-somethings. It’s not only recovery… it’s just everything. A mass workout filled with men and women of all ages, isn’t serving anyone of them without them knowing it. Make your own wish come true. There’s no wishbone required for this one. I’m adding an update, a PS, if you will to what I thought would be the end of this episode. They Left Too Soon Today I dropped kids off at the airport. I took myself off to the gym because while I’d been impressed (and okay, a little shocked) that my son and his girlfriend went for a walk yesterday morning before we left for golf… I did not. Other than swinging a lot and stepping in and out of the cart to stay on time in our 18 hole rounds both Thurs and Fr, I didn’t really exercise. And of course, that’s fine. We exercise regularly to have these easy misses when we’re busy and otherwise engaged. As it is, I still run a business and like to at least check in on things while I’m away or on holiday. But once back at home deep into chopping up leftover turkey for two unique soups (want one of the recipes? I’ll link to the Black and White Bean Turkey Chili in this episode: the other is inside our members area)… well, I put on the holiday music and realized I was having a tough time. The Empty Chair I couldn’t put my finger on it, but then realized I had this longing that I can’t satisfy. As much like a holiday song as it sounds, I long for the familiar face and place… that isn’t here anymore. And life is good, don’t get me wrong. Having the kids here for Thanksgiving was perfect, and it’s right that they’re going home to do a first Christmas at my son’s new home. How fun to imagine the decisions about where it will go and how to decorate and so many things that can actually be the start of years of traditions of his own. And I was thinking of every holiday past as if they were just yesterday. The ones from when I was little and believed and wished my dreams would come true on Christmas morning. The Christmas Eve traditions we had then, and the ones I enjoyed with my own family much later all flooded my memory. I ached for the past and all the blessings I’ve had over all the holidays we’ve enjoyed. Yesterday walking the mall mostly to walk off a dinner of sushi celebrating the doctor in our contingent, I didn’t have a list. There wasn’t something I wish for that will make me happy. I’m there. So, I don’t know why it struck me so hard the melancholy of Christmas’ past this year. It’s the second Thanksgiving with my mom’s empty chair. Last year, it was fresh, and I was still surrounded by so much love and support and I think maybe a little cried out. I encourage you, to be where it matters most to you this year for holidays. To do the things, alone and with people that have meaning to you. This afternoon I pulled out my tree and began to decorate. Because inside those boxes are memories too, of every first and every ornament that was gifted to me. As I put them on the tree I remember… the high school best friend and the loss of a family member, the vacation in HI, the first Christmas with Dustin. And be sure you’re taking in each Christmas, each benchmark that these holidays are, to consider what you love about this time in your life and if you want change to make the plans to make the changes in WHO you need to be so you may have them. I love Christmas. But more than that, I love, and hope you do, your every day and the strength and optimism you have about tomorrow. And with that friends I will close with a thanks to you for being here. We’re at a unique place in history, we midlife women can change the way everyone ages by showing them how to do it, not the same as other generations have but with the science we now have to be the first generation to be at 80 what no one has seen before. For You Who Want to Implement Change Now As I release this episode, there are just two days left for these three things: The Flipping 50 membership is open for Black Friday event savings and bonuses that will not be there later. We close again after it’s over. The Flipping 50 March Retreat is open and will be until full, but not at this savings of $700 off the registration rate and 90 days of training that will begin December 1 for those already registered. The Flipping 50 Specialist is still available at 2018 rates… prices increase January 1, but during Black Friday you save an additional $200 off the Advanced option and get all the new benefits of coaching opportunities within our community, and two other passive revenue streams we’re adding in addition to a new resources library that will help you once you know how to prescribe exercise for women in menopause, to build your business. The world needs more women in the health & fitness coaching business leading the way. We want to make it easy and better for all women to find what they need. It all ends after Cyber Monday. If you’re waiting for a sign, it’s now. Even if you missed these specials, this tribe is all about you. You are 100% of what we do. It’s not sometimes about pregnancy, or post-natal fitness, and sometimes about menopause. We’re 100% about menopause fitness science every day. Flipping 50 was the first and only exclusively made-for-menopause fitness membership in the world. Our mission is to remain the best with science and experts continually updating the best practices for optimal aging and a better right now. Resources Mentioned in this Episode: The Flipping 50 membership: https://www.flippingfifty.com/cafe Flipping 50’s March 2023 Retreat: https://www.flippingfifty.com/2023inAZ The Flipping50 Menopause Fitness Specialist: https://www.flippingfifty.com/specialist  

Sexy menopause? Does that sound like an oxymoron? My guest found her sexy menopause and believed in the need for menopause advocates so much she gave up her chiropractor license and committed to coaching.  My Guest:  Dr. Kim Norman is a holistic doctor. She practiced chiropractic for almost 30 years specializing in nutrition. Dr. Kim is also certified in acupuncture and NAET. She is an international speaker and has spoken on stages sharing the benefits of healthy lifestyle. Dr. Kim retired from practicing chiropractic and now helps empower women in the “pause” stages of life by educating and equipping them with simple lifestyle choices and tools to help them overcome the struggles of sleepless nights, hot flashes, not fitting in their clothing comfortably, brain fog and so much more. Questions we answered in this episode:  What led you to go from practicing chiropractic to coaching post menopausal women? What is the common denominator among women who come to you and where do you start with them?  What have been the best ways to reduce stress for you and your clients?  Let’s talk about libido, it’s a hot topic here (pun intended) how do you help women get their sexy/libido back?  How do you define stress and support clients: What is ahead for you?  Need sleep support?  SLEEP YOURSELF SKINNY ebook  Courious about a sexy menopause? Kim’s event is the Secrets To Mastering Menopause & Beyond Join the summit!  https://www.flippingfifty.com/menopause-kim   (CREATE THIS!)  Follow on Social:  Instagram: https://www.instagram.com/drkimdkmethods/ Facebook: https://www.facebook.com/groups/1504498886667353