The Flipping 50 Show

What’s your hypothalamus, what’s it do, and how valuable is it to in menopause? We answer those questions on this episode.  I’ll share links in the show notes with you for the online measure of  Underwater weighing has been for 30 years labeled as the “gold standard” of body composition measurement. However, I wouldn’t run off and find a university exercise clinic that does it and think this is going to be awesome. Very few adults can actually be comfortable enough epeling all the air from their lungs while underwater to get an accurate reading. You’ll hear her talk about the 5 pillars she uses that are familiar to you except for number 5 - stay tuned for that one.  You’ll want to pay attention to the gold she suggests for you that get specific which many of you like with your protein, fat and carbs. And saturated fat? You’ll be surprised.  Let’s dive into this episode about the role your hypothalamus plays in menopause.  00:00 My Guest: Deborah Maragopoulos FNP is an intuitive integrative family nurse practitioner who has spent over thirty years blending the Science of Medicine with the Art of Healing to help thousands of women from perimenopause through postmenopause navigate their change of life and thrive. Deborah has worked with the hormonally challenged including women suffering from PCOS, infertility, adrenal and thyroid dysfunction, diabetes and insulin resistance, as well as autoimmune conditions. Specializing in neuro-immune-endocrinology, Deborah focuses on optimizing the function of the hypothalamus - the maestro of the symphony of hormones. Deborah is a graduate of UCLA, the past president of the California Association of Nurse Practitioners, endocrine advisor for Genova Laboratories, founder of the charity Divine Daughters Unite, author of the bestselling books Hormones in Harmony®, Menopause Action Plan and creator of Genesis Gold®- a nutritional supplement uniquely formulated to balance hormones and optimize hypothalamic function. Questions we answer in this episode:  06:05 Why this, what was it that led you to the hypothalamus? 11:05 What role does the hypothalamus play in menopause? How can you tell if your hypothalamus is unbalanced during menopause? What menopausal symptoms are most associated with the hypothalamus? 20:05 How do you manage your hypothalamus? 45:57 How can you support your hypothalamus to ease symptoms of menopause? Preventative measures? Connect with Deborah: https://genesisgold.com/map Deborah on Social Media:  YouTube: https://www.youtube.com/c/DeborahMaragopoulosFNP Menopause Action Plan Group: https://www.facebook.com/groups/323348398819318 Facebook: https://www.facebook.com/thehormonequeen Instagram: https://www.instagram.com/deborahmaragopoulosfnp/ Resources:  Navy Body Fat Calculator: https://www.omnicalculator.com/health/navy-body-fat The margin for error in this method is similar to BMI. How? If you're either extremely fit or frail it is going to be off. For me it was off by 5%. I have more muscle than most and less fat.  (Knowing numbers is important, however, if you have a Smart Scale consistently showing change, you have all you need. I will say, for me this was not within the 3-5% of accuracy range you hope is true for a body composition test, compared to 2-3% range with 2 other calibrated measures consistently).  If you do use this method to PRE-test, then use the same method (same time of day and same hydration and exercise status) to POST-test. My actual body composition confirmed from InBody Smart Scale (home) and InBody Industrial model and Dexa scans (21-22%). Compared to the Navy calculation:  Get STARTED! 

What if creativity matters more now than ever and if could make everything including work, more fun? Recently in a podcast with Dr. John Gray (link below), he shared how to make things on your “to do” list more hormone-balancing for you. There was so much goodness in that episode you might have missed it. If so, go back and listen, because the tip is so important we really touch on it again today. Fun is the start of wanting to and the end of needing motivation.  Fun with a task at work, (and it’s possible), means it’s going to get done easier and end better.  Creativity matters when it comes to stress, and to problem solving. And while creativity is encouraged in children up to a point, at some point in life, creativity is actually discouraged for fitting in and doing things that are “normal” and acceptable.  I for one know there are days I’d trade problems I have for today for the problems I thought I had 30 years ago. So let’s dive into this episode and find out just how much creativity matters for health and motivation.  Need a more creative way to get more protein in ? My ultimate smoothie guide not only shares 60 recipes for bowls, and shakes to sip and spoon, but I share how to make them for desserts, breakfasts, and sneak protein boosting ingredients into your day. Keep and nurture the muscle and bone that will keep you moving through life. Link: https://www.flippingfifty.com/smoothies  link to the image in library too My Guest: Julie Angel is a movement coach, artist, award winning filmmaker and author. After completing the world's first parkour- themed Ph.D. she continued to move and learn from some of the best teachers and coaches with different approaches to movement. An eternal optimist, she now focuses on helping midlife women break free from the negative cycle of extreme workouts, diets, anxiety and injuries to, developing a positive aging approach to sustainable strength and balance in life. She uses her M.A.P.S. system: Movement Snacks, Age Positive Mindset, Parkour & Play, and Strong Resting to help people connect to and create a strong body and strong mind. Finding and creating your own fun, sustainable movement culture should be a fun practice that feels good. It's a holistic approach to mind and body. "Move more and dare to be creative in everything you do!” -Julie Angle Questions We Answer in this Episode: [03:24] First, what is “parkour”? What led you to it? [12:44] From your own introduction to me it strikes me that  yours is a story of reinvention. That perhaps is the theme of what you’re doing now for other women. Clearly, you’ve experienced some joy and found purpose in what you’re doing now. Share a little more about your personal  journey from artist, filmmaker, author, PhD pursuit and the evolution of it all.  [19:44] What do you believe will get people to find joy in becoming healthy & happy in midlife? What is your MAPS system, beyond a holistic approach to mind and body, what makes it unique? And how was that born?  [25:20] Let’s talk about the need for muscle and bone density and the need to marry the methods scientifically proven to support them with the joy of movement. What’s your way to provide the science-based stimulus for those things we need for longevity as we can know it in our lifetime? Why do you lead with and believe creativity matters? Connect with Julie: Website: www.julieangel.com She Social: Facebook:  https://www.facebook.com/julie.angel Instagram: https://www.instagram.com/julie_angel_ph.d/ There’s one thing that’s a must for creativity, and that’s sleep. Grab Sleep Yourself Skinny with nearly 20 tips on how to find the habits that help you say goodnight. https://www.flippingfifty.com/sleep-yourself-skinny (link the book image - in library too)  Resources Mentioned:  Ultimate Smoothies Guide: https://www.flippingfifty.com/smoothies Protein: https://www.flippingfifty.com/protein Sleep Yourself Skinny ebook: https://www.flippingfifty.com/sleep-yourself-skinny Other Episodes Mentioned in this Episode: Flipping 50 Interview with Dr. Ellen Langer: https://www.flippingfifty.com/counterclockwise/ Flipping 50 interview with Dr. Joel Friel: https://www.flippingfifty.com/the-training-bible-on-recovery-intervals-and-weight-training-with-joe-friel/ Flipping 50 interview with Dr. John Gray: https://www.flippingfifty.com/natural-hormone-boosts/  

This episode is about morning routines, training to fatigue, and defining “fueled.” They may seem like unrelated topics yet they are from our pool of Flipping 50 Insiders questions. And you may have them too!  In this episode I answer 3 community questions so that you too can hear the answers. Share  your question too by joining our Flipping50 Insiders group or by leaving a question or comment below the show notes.  00:00 Mary asks about morning routines: 01:48 know you say ideally to wake, wait an hour or so before working out, then wait another hour before fueling with protein. That works well if I work from home, but that’s not usually the case. Do you have a suggested schedule for those of us who need to …  Susi asks about training to fatigue:  09:04 What does training to fatigue mean? I am very strong-willed and like to train hard (over-motivated). But I can still somehow do some repetitions, with good technique. But often I don’t realize it was too much until after the workout, when I feel tired. When is enough enough?  Kathy asks about the definition of “fueled”:  13:20 If you “feed” yourself prior to a workout, what does that really mean? I could drink 10 grams of protein or eat a spoonful of almond butter or ½ a banana. Is it any of those things? What is ideal? What is best when you want to train (Weights or HIIT) in the morning and have your high protein smoothie 60-90 minutes post workout? I feel I am at a plateau and wondering if I am doing things incorrectly. Of course I have my lemon water and then caffeine prior to my workout. Is there a period of time after having caffeine I need to wait before workout out?  Thank you to Mary, Susi and Kathy for the question about morning routines, training to fatigue, and “fueled” - I’m more than certain other women are grateful you asked!  Resources:  Join the Flipping 50 Insiders group: https://www.flippingfifty.com/groups/flipping50insiders  Need to get started: https://www.flippingfifty.com/5dayflip  Other Episodes You May Like:  Back Pain, Myths, Causes, Solutions with Dr. Stuart McGill: https://www.flippingfifty.com/myths-causes-solutions-back-pain/ When Crunches Don't Work (Flipping50 TV episode): https://www.flippingfifty.com/crunches-and-sit-ups/

Genetics of metabolism are not static. You do have a uniqueness to the way you burn calories from food and metabolize carbs, fat, proteins. Weight loss for women over 40 can be suddenly tricky. Today we’re going to discuss the importance of genetics of metabolism so that, you don’t just have to look at what is, but that you can change the expression of your genetics and optimize your habits for your optimal health.   If you’ve wondered, why can’t I…. or why does it work for her and not me… then close your other distractions and tune in.  First, this Before I introduce my guest on this episode, I want to bring up something integral in many of the guest experts I have on this podcast.  Think for a moment about the physicians and care providers you’ve had over the course of your adult life.  When you had a health concern or issue, and by the way I include weight loss resistance under health concerns. Though sometimes it’s treated with an “eat less, exercise more” advice, we know enough over the last decade I hope I’ve shed light on the fact, that you can 1) think you’re doing the right thing, 2) truly be doing the right thing and still have no one actually look at your genetics, your hormone levels, the integration of that together with your dietary or exercise needs.  I believe there are different ways experts become experts. 1) they’ve been through what you’re going through 2) they’ve helped thousands of others with a method that consistently gets results or 3) and this is gold… they can say both.   A young or experienced male physician, a young female physician (or exercise expert for that matter) who’s not yet had the life experience simply has a gap. It’s not impossible, but that combination of having been there together with the method is gold.  And that.. is where we’re going today, the genetics of metabolism, yours.  My Guest:   Dr. Rajka Milanovic Galbraith has been successfully leading families to optimal health for over 2 decades as a board-certified Family Medicine doctor, from delivering babies to managing family care in the clinic and hospital. She is now exclusively a leading Functional Medicine Consultant certified by the Institute for Functional Medicine (IFM).  She is an international speaker, facilitator and mentor to practitioners and has trained dozens of practitioners 1:1, via her online mentorship and more recently as a mentor for IFM. Dr. Rajka’s patients travel from around the world due to her renown expertise in autoimmune disease, autism, nutrigenetics and methylation, digestive disorders, cognitive decline, mold toxicity, and bio-identical hormone replacement therapy because of her incredible track record. For over 2 decades Dr. Rajka has helped women lose weight. She has perfected the SHE reset that has enabled 100’s of women to shed that stubborn weight for good. Having overcome 2 autoimmune diseases along with stubborn perimenopausal weight gain, gives her firsthand knowledge and empathy for the challenges that her  clients face. Questions we answer in this episode: Tell us about your journey What are the top things missing in most weight loss programs? What did you discover about genetics? Tell us more about the genetics of Carbohydrate metabolism AMY 1 gene Tell us more about the genetics of Fats: APOA2 Tell us about the genetics of Resting Metabolic rate UCP1 What are your top tips/takeaways for the listeners about the genetics of metabolism?  Want More on the Genetics of Metabolism?  Attend Dr. Rajka's Free Masterclass: https://www.flippingfifty.com/shereset She’s on Social: FB https://www.facebook.com/DrRajka  IG @ Drrajka  FB group: www.facebook.com/groups/weighthormoneenergybalance/   Other Episodes You Might Like:  How Does Strength Training Boost Metabolism: https://www.flippingfifty.com/increase-your-metabolism/ Easy Ways to Boost Metabolism, Skin, and Recover from Exercise: https://www.flippingfifty.com/saunaspecial/ Is Your Workout Costing You Muscle, Bone, and Metabolism? https://www.flippingfifty.com/saunaspecial/  

If you are a midlife woman I’m going to share some success stories here I think that you will love. With each, I’m going to share a research study linking to why and what happened. These successes are no accidents. I also want you to know that these women before they started strength training, weren’t. Obvious, right? But we forget it. We think, well that’s because they’ve always done it.  We all start from a place of not doing it and move to doing it. Some of them were doing too much and came to realize that finding their sweet spot was the key to easier results. Others had to change their focus from tons of endurance to one of more muscle so that less fat could also be a truth.  Somewhere here, whether you need a shift in your program, you want reinforcement you’re on the right path, or you want to get started but are still on the fence wondering if now is the time… there’s something for you here.  00:00 Diane changed her bone density by strength training at home during the pandemic from January to September of 2020.  03:45 “For this type of exercise to be effective a joint reaction force superior to common daily activity with sensitive muscle strengthening must be determined.”  Whole Plate Vibration - effect for deteriorating elderly, but only effective at gains when combined with strength training component.  “However the combination of exercise should be tailored on the patient's clinical features. No agreement exists on the best protocol in terms of duration, frequency, and the type of exercises to be combined.” The exercise types most effective on BMD for the neck of femur, which should be considered in clinical practice, appear to be the progressive resistance strength training for the lower limbs. The most effective intervention for BMD at the spine has been suggested to be the multicomponent training exercise programme.  Strength training enough for muscle strength may still not be enough for bone density.  Jennifer lost 100 lbs and she hit that threshold during the pandemic combining  lifting weights at home with her regular walking and cardiovascular training.  07:25 Jennifer followed a training program consisting of two high intensity(heavy) strength training sessions a week, one functional movement session, and two interval training sessions along with daily movement in the form of walking, golf, hiking, biking, or swimming.  For post-menopausal women, HIIT compared to endurance exercise training is much more effective at removing adipose tissue and visceral belly fat.  Weight training even with minimal exercises is proven to predict weight control in post menopausal women. Weight loss comes from increasing lean muscle creating metabolic changes adequate enough to promote energy but under the threshold where rest or couch compensation occurs. Jennifer likes to work hard.  INsulin sensitivity is another reason post menopausal women want to exercise. In a pre-diabetic state, midlife women often need the boost of muscle to support blood sugar control. Even T1 Diabetics find more opportune exercise in strength training compared to aerobic exercise. (3)  Jeanie says she was doing too much too often, or caught wondering if she had time to do it today, and not stretching or knowing the importance of it.  10:36 In spite of this, it’s important to note that I’m asked frequently about women in perimenopause should do Flipping 50, or women in post menopause (in their 60s and 70s) should do the same as Flipping 50. The before (peri), mid, and post menopause workouts are indeed similar.  One study recently hypothesized that post menopause women would have more muscle damage due to lower hormone levels or what they called “hormone deprivation.” It was disproven. Heavy weight training positive outcomes without negative repercussions were experienced by both peri and post menopausal women. Now, consider that study done in 2021, but… on women not on HRT. The difference I would hypothesize and have seen it myself and in our community is that those women on HRT have an easier time gaining lean muscle and losing fat. Or avoiding muscle loss and fat gains, depending on their status.  Kathy mentioned gratitude for the safe form and demonstrations of it that helped her. Beyond that it was the community that gave her such a boost in realizing that she could exercise even when hosting house guests since another person in her Facebook group had followed my suggestion that the way we deal with the holidays can be different. 13:44 There is some evidence that women are more prone to injury compared to men, and older women more at risk than younger. But there is not a lot of data on this. The injuries to tend to occur in overuse syndrome more than they don’t, and in the application of endurance exercise. This makes sense, as the repetitive injury strain causes break down over time. And a singular sport activity like running or even too much walking creates muscle imbalances eventually.  This 40 year fitness professional is a prime example of this. It wasn’t when I was doing marathons and teaching classes frequently but when I became a triathlete with a much more balanced use of my body that I truly became fit.  Those of us who have an addictive personality though, and we are all vulnerable to addition. Feeling good feels good and we tend to want more. (greedy!) and even that can go too far.  Emily says she always thought weights would end up being monotonous but that the program kept it interesting and different each time. She also appreciated that knowing only having to do it twice a week is good.  17:45 Women’s perceptions of strength training is changing, but slowly. Interestingly enough, the older we are the more committed we get. Barriers include being too busy, lack of desire, and too much discipline required to continuously take part in a regular resistance training program, even for young college women.  The biggest barriers weren’t gaining bulk, or size. Still some of those feelings linger for women over 50 who grew up with those myths - and with a high carb diet that most likely contributed to any “bulk” experienced. Hana said this in the middle of the Stronger program: definitely stronger, happier, better sleep, more muscle and don’t even care about the scale. Hard to believe she said, but true.     19:35 The struggle to weigh and put your measure of success on the scale is real. Giving that up, letting it go is empowering. Knowing what you gain or lose can be important. Did you lose muscle ? or fat? Did you gain? Muscle?  Scale Shopping?? My scale recommendations so you can monitor. Infrequently. Susan finished STRONGER Tone & Define definitely seeing more muscle definition. She lost 2 inches from her belly and 1 inch from her hips. Clothes fit better. After shoulder and back injuries last year she managed to recover and use this program to get back into weights.  So fantastic! The goal to keep in mind, is strength training enough to create results and never so much that other activity is compromised.  Allyson was pleased with the program and her progress. She had definition in her triceps which she never had before.  Joanna noted she actually did the exercises for 12 weeks which never happened in the gym. She said it was much better for her than at gym with leeway for time.  Convenience of exercise is big. The resistance to strength training is often multifactorial:  Inconvenient Time Uncomfortable in a gym  The reasons given by all-ages of women for exercise at home: Don’t want to be seen exercising  Don’t want to commute Not in the mood Tired, too much fatigue  Sore, achy or don’t want to be This is really a big part of the reason behind the frequency of programming and encouragement toward movement outside of exercise. It allows freedom, complete recovery, and reduction of injury or soreness.  One of our former students, Tamara, said this, “the STRONGER program impacted my life. The lessons you learn on lifting weight allows you to feel comfortable walking into any gym. This program was one of the best things I could have done for myself.  Even when women begin a program to mitigate menopause symptoms - bone or muscle loss, belly fat or weight gains - they stay, if they can stay beyond a sticking point, because it becomes enjoyable and empowering according to a recent study in BMC Women’s Health.  And I didn’t need research to tell me this. I see it daily. Comments like, I started for weight loss, but I got my life back, are a frequent occurrence here at Flipping 50.  Terry said she had started gaining weight and when she tried what always worked, it didn’t. She gained more weight, about 16 lbs. She felt weaker, tired, anxious and was having hot flashes. She found me on YouTube and was trying to piece together an exercise program. She learned about cortisol, core exercises, why situps are not good for the back, so when she got the info about STRONGER, she was ready to find out what else she didn’t know. She realized she can eat a variety of food and still lose inches = amazing? She’s getting more energy. She also did the companion Food Flip program and said she thinks everyone should - within 2 days of starting it her hot flashes!  27:54 If you’re on the fence… I hope that these comments and the research behind them have helped you. I hope you understand the why, that they’re no accidents. The programs are designed to support your physical and your emotional changes during midlife and later.  And if not this program, something. If you’re unsure, you need to talk to a real human, DM me on Instagram. I don’t check FB messenger often so that is not a good place. But I see and respond to all DMs on Instagram if you message at @flipping50tv   (be sure it’s got the tv on it)  I have three questions for you:  Are you strength training enough to positively impact your bone & muscle?  Could you be strength training too much so it negatively impacts your adrenals and fat?  Have you considered STRONGER Tone & Define to get started on a made-for-menopause path?  REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/ https://pubmed.ncbi.nlm.nih.gov/29088015/  https://pubmed.ncbi.nlm.nih.gov/34444464/ https://www.cdc.gov/mmwr/preview/mmwrhtml/rr4902a3.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/ https://www.heart.org/en/news/2019/01/02/the-pros-and-cons-of-weighing-yourself-every-day https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0264158 https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-022-01900-0  

Menopause Relief is not new here. Adaptogens are not a new topic here. Yet, because the impression I have is that many women in our community have heard the word, they would have a hard time defining the term for a friend.  So in fact you’ll hear me ask that straight off and that was for you. If you’re new to adaptogens you’ll be in good company. If you’ve been using them for years right along with me.. I think it was 2014 when I first introduced maca to our audience… but there’s so much more here. We’ll open the door to mushrooms, herbs, and more. I’ve got the perfect resource if you’re looking for more after this episode.    My favorite spot in this episode is the way that Danielle explained adaptogens contribution to energy levels and menopause relief. We get to it about ¾ of the way through and I promise, it’s all good before and after too!  My Guest: Danielle Ryan Broida is a pivotal voice in the functional food and wellness space. As a Registered Herbalist of the American Herbalists Guild (AHG), Certified Holistic Nutritionist, Instructor of Mycology, and Head of Education at Four Sigmatic, she is teaching the world about the importance of a life on super herbs and mushrooms for vitality, longevity, and better performance from brain to body. She is the author of a new book, Healing Adaptogens, coming out September 27, 2022. 00:00 Questions we answer in this episode: 09:00 Why are adaptogens exploding in popularity? 15:53 Is there a quality criteria we need to know about?  18:17 Why are adaptogens particularly relevant to women in the second/better half of their life? 27:06 What are common misconceptions about adaptogens? Where can you find them/buy them? 31:32 How do people start incorporating adaptogens into their daily lives? If you’re looking for menopause relief and prefer it is natural, adaptogens offer great support.  Resources Mentioned:  Foursigmatic  Connect: www.healingadaptogens.com www.danielleryanwellness.com Connect on Social: @danielleryanbroida @foursigmatic  

Short workouts for women over 50 sound like a dream? Let’s talk time. Warning: This may trigger you. It may trigger comments from trainers who disagree or have said short(er) programs. I know you love short workouts. I’m frequently asked for 30-minute workouts. Here’s the thing, it’s almost impossible. EXCEPT, for those who aren’t doing anything. STARTING low to moderate frequency or duration exercise… has the more powerful influence on health (not fitness), than does moderate to vigorous. Even infrequent activity has an influence on your health. So, if you’re not moving, listen no further, and go for a walk! Yes, you can go for a walk, you can do yoga, you can do interval training all start to end in 30 minutes and it is WORTH IT to do so. Yet, when we look at research, and we look at the need for a warmup and cool down, even at minimum for each of those… we have used 10 minutes. Some of you skipping the warmup ignore the fact that a 5-10 minute warm up: Increases comfort during exercise Enhances oxygen delivery to working muscles which… Increases energy expenditure during exercise Lubricates joints before exercise Reduces risk of injury Improves the benefit of the exercise you’re about to do Short Workouts for Women Over 50 Don’t Skip the Warmup! And that a proper 5–10-minute cool down: Makes your next workout better Enhances flexibility Prevents stiffness, soreness, or Delayed Onset Muscle Soreness (DOMS) At the very least that’s 10 minutes between the two. At most it’s 15-20 minutes. If you have arthritis or stiff joints, a longer and more gradual warm up is recommended. Similarly, for those of you with respiratory challenges like asthma, COPD, or even long-haul post virus issues. Say you’re hoping for a 30-minute workout. Let’s look at how beneficial and realistic that is. If you do a warmup and cool down, depending on the length, that leaves 10 to 20 minutes for the main set. Now, if you’re doing strength training with the hope of boosting muscle mass for metabolism’s sake, you need multiple sets of exercise for major muscle groups. That is, 3 sets or 4 would be best. This is particularly true if you’re doing a short workout. Choose the biggest muscles you can and create your volume by doing at least 3 sets, and 4 if you can… to muscular fatigue. Split vs Total Body There’s one other caveat. Many women – and trainers – swear by split routines. Doing one body part a day does make it easier in theory to fit exercise in. However, there’s a loss of metabolism boost from exercise compared to total body. Until they don’t is my experience. Prior to the point when estrogen drops noticeably and muscle breakdown occurs more easily than muscle protein synthesis, split routine may be something you can get away with. However, it doesn’t hold a candle to total body workout’s metabolism boosting influence. Total body creates 8x the metabolism-boost as split routine. Imagine it like a threshold. If you don’t hit a certain level on a given day, it’s not the same – and definitely not better – to try a smaller boost in metabolism more days of the week. What interferes here is overall fatigue, and ability to fully recover. What’s more, with those split routines, if you miss a day, you’ve got less latitude for moving those workouts easily into another day. Your entire week can more easily be thrown. Every study I’ve seen, shared, included in books, blogs, and podcasts since 2013 emphasizes volume AND intensity for women over 40. WHAT IS VOLUME Volume should come from repeated quality of major muscle group exercises and not from a variety of exercises. Do a few things really well to boost metabolism most. Likewise with bone density. Volume comes from a combination of weight, repetitions, and sets. Though at first glance you may think that more repetitions is best, it’s not true. If you can go heavy x fewer reps x more sets your volume will benefit most. Since 1995, I’ve been teaching workshops and conducting trainings for women, and the trainers who coach them, about what really matters and it is heavy, on specifically so the hip, spine, and wrist benefit. I have shared often and everywhere one of my simple, go-to workouts when the time-crunch grabs me. I choose one each of compound push, a pull, and a lower body exercise. https://youtu.be/l_HWGuO6isM Compound Exercises in Short Workouts For Women Over 50 Compound means it utilizes more than one joint, therefore incorporates more major muscles. For instance, if you were at the gym doing a leg extension, you’re using the quadriceps muscle on the top of the thigh. It is a major muscle group. However, if you’re short on time (AND, I might add, are quad-dominant like so many of us are), a better way to spend your exercise time is doing a squat (or leg press) where you will use the quadriceps, but also glutes, and hamstrings. If you only did these three exercises and moved efficiently between them, you could complete in about 10 minutes. That allows for one minute for each exercise set (a must if you’re going slowly enough to ensure you’re not using momentum). It doesn’t allow for a lot of transition time. Exactly How This Works As I write this, I’m traveling. I got up yesterday before the second leg of a road trip driving 6 more hours. I wanted to be on the road early, so did a short weight training workout of exactly this nature. Chest press, bent over row, and squats with as heavy weight as I could, knowing I was only doing 3 sets, so my volume would come from the weight vs the repetitions and sets. There’s one more thing we have to consider when wishing, hoping for shorter workouts. Stick-to-itiveness of the exercise. Exercise obstacles and adherence have been science of this behavior change researcher for 38 years. Adherence to exercise among older women Twice weekly strength training for greater than 4 months resulted in 79% adherence. Adherence was positively associated with age, and with perceptions of overall good health. Interestingly enough, adherence was also strongly associated with the exercise leader’s prior participation in sports and in prior experience leading programs.  “Despite compelling scientific research and widespread public health recommendations, among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week.” What helps? Get a Community Although personal involvement and commitment to any exercise program are essential, studies indicate that initiating individual behavior change is more likely with social or environmental change and support.  A large number of women who drop out report time, and preference of exercising at home (in part due to time savings of at-home exercise) as obstacles to exercise. As age increased, participants were more likely to adhere to strength training. We clearly gain a sense of urgency. For example, for every added decade of life, participants were approximately 10 times as likely to adhere to strength training. 1, 2, or 3 sessions per week? One small study in 2013 found no difference. Researchers divided women over 60 into those that did 1 aerobic and 1 resistance exercise session a week 2 each aerobic and resistance, and 3 each aerobic and resistance. Muscle strength, cardiovascular fitness, and function were all assessed after with no significant difference among the groups. The 3 mph walk test the women did from pre and post evaluations showed an average of 112 heart rate pre to an average of 92 after. There was visible increase in strength of lower body comparing twice weekly to one time weekly. And a very slight increase of cardiovascular fitness 3x per week group compared to 2x per week group. (and one time) For Energy Expenditure and Weight Control There WAS a difference. Only the two-time a week group in a similar study of women 60-74 increased in Total Energy Expenditure (TEE) and Activity-related Energy Expenditure. How could that be? When 3 times weekly compared to 2 times weekly exercise was performed, the effort level and caloric burn was less than the activity performed during two-time weekly workouts. WHY? Exercising fresh and recovered results in expending more energy  (without feeling as if it is more effort). So much that increasing exercise sessions by 33% still did not equate to more activity-related energy expenditure. Often, in order to perform 3 sessions within 7 days, these sessions are performed before full recovery is achieved. Entering a workout sore, tired, or with muscle still in need of repair, will be ineffective for advancing fitness. As for TEE, we know that the “couch compensation” effect occurs with those who are overzealous in exercise sessions resulting in more sedentary hours the remainder of the day. TEE for individuals in jobs like mail delivery (on foot) or UPS or Amazon delivery drivers in and out of their vehicles regularly through the day has been notoriously higher than jobs requiring desk work for the same time span. When women gain enough strength and cardiorespiratory benefit to boost energy, but not so much it drains them or creates “couch compensation” effect, it also boosts activity outside of their sessions. It’s similar to the thermogenic effect of eating certain foods. Thermogenesis What we’re after is a thermogenic effect, both from food and exercise if we desire to boost metabolism or maintain it as we age. We’ll stay focused on exercise here, except to say, regularly consuming high protein meals evenly distributed throughout the day does -and supports the muscle protein synthesis a woman over 50 needs. If you compare thermogenic effects of cleaning house, going up and downstairs, to sitting and resting, which wins? Comparing thermogenic effect of walking a dog 1-2 miles vs around the block, which wins? Compare playing 18 holes of golf or spending the day gardening to reading a book. Sweet Spot You get the idea. When you exercise in the sweet spot – which appears to be twice weekly strength training, and twice weekly cardiovascular exercise you will make gains in bone density, lean muscle mass, and cardiovascular fitness. You’ll do so while maintaining, or gaining, the desire and motivation to be active throughout the rest of your day. Short workouts for women over 50 or short life? Maybe that’s dramatic and maybe not. Still, a comprehensive, yet hormone-honoring workout week is 90 minutes split in two sessions of strength training and 2 sessions of 30 minutes of cardiovascular training (HIIT or HIRT). The rest of the week then leaves plenty of time and energy for walking daily, golfing, yoga, pilates, and generally loving life. Want a DFY program that provides this combination of enough but not too much? STRONGER: Tone & Define is open a few times a year. Learn more here and hear from students. Resources: Seguin RA, Economos CD, Palombo R, Hyatt R, Kuder J, Nelson ME. Strength training and older women: a cross-sectional study examining factors related to exercise adherence. J Aging Phys Act. 2010 Apr;18(2):201-18. doi: 10.1123/japa.18.2.201. PMID: 20440031; PMCID: PMC4308058. Lippke S, Ratz T, Keller FM, Juljugin D, Peters M, Pischke C, Voelcker-Rehage C. Mitigating Feelings of Loneliness and Depression by Means of Web-Based or Print-Based Physical Activity Interventions: Pooled Analysis of 2 Community-Based Intervention Trials. JMIR Aging. 2022 Aug 9;5(3):e36515. doi: 10.2196/36515. PMID: 35943790; PMCID: PMC9399846. Fisher G, McCarthy JP, Zuckerman PA, Bryan DR, Bickel CS, Hunter GR. Frequency of combined resistance and aerobic training in older women. J Strength Cond Res. 2013 Jul;27(7):1868-76. doi: 10.1519/JSC.0b013e31827367e0. PMID: 22996024; PMCID: PMC4066209. Hunter GR, Bickel CS, Fisher G, Neumeier WH, McCarthy JP. Combined aerobic and strength training and energy expenditure in older women. Med Sci Sports Exerc. 2013 Jul;45(7):1386-93. doi: 10.1249/MSS.0b013e3182860099. PMID: 23774582; PMCID: PMC3713080.

Women’s health management is usually, well a woman’s job. So if you’re in charge and not doing so great, what then?  When was the last time you had an eye exam? Pap smear? Mammogram? Are you due for any tests? If your dog or children were would you allow that?  If you manage health for your family as many women do, this is for you. My guest wrote the book about how to manage health better. In this case, we’re talking about yours.  Have you skipped a regular check up? Missed a dental appointment? Moved and found it low on your priority list to locate a new doctor in any given area to establish a relationship with?  For your questions about diagnosis, how to advocate for yourself better, and be prepared to do so, stay tuned.  This episode about women’s health management is brought to you by the Lunges mini video bundle. The most often asked question about lower body exercise - crucial to longevity, strength, and cognitive health through greater muscle mass - is how can I do lunges so they don’t hurt?  https://www.flippingfifty.com/lunges (FREE)  My Guest:  Susan Salenger is the author and researcher behind Sidelined, How Women Manage & Mismanage Their Health. Sidelined examines the many ways in which some women manage and sometimes mismanage their healthcare. (Released April, 2022) Susan explores how women, typically the medical gatekeepers for their families, tend to be extremely conscientious about taking care of themselves, yet at the same time inadvertently undermine their own care. Born and raised in Los Angeles, Susan attended UCLA to study English. After graduation, she worked alongside her husband Fred for 25 years at their production company, Salenger Films, which produced corporate training and development films distributed worldwide. Today, at age 79, Susan lives in Northern California to be near her incredible family which includes her two daughters, four grandchildren, a cat named Max and a dog named JD (Salenger). When she is not speaking about her book or spending time with family and friends, you will find Susan powerlifting to stay in shape. If you have questions or concerns about women’s health management leave them below the show. And I would appreciate your rating on iTunes. 00:00 Questions we answer in this episode:  06:44 What prompted you to write Sidelined? Why is this book so important to you? 10:11 Tell us about the format of the book.  11:41 How did you find the women you interviewed? Were they all open to being interviewed? 12:20 I know you put together some focus groups. How did you put your focus groups together and why did you that? Did you learn anything different from the groups than from the individual women? Why is Sidelined different from other books out there? You say women do themselves such a disservice, what do you mean by that? What are the top three things the women you interviewed share in common? What are the 3 most common hurdles women need to overcome to improve their healthcare? What are womens’ biggest frustrations when they visit their doctor? You mention that men and women talk to doctors differently. What do you mean by that? And does their conversation style interfere with their diagnosis? Why do some women hesitate to get second opinions? 23:18 What’s the best way to find the most competent doctors? How should women do their due diligence? 25:13 Did you find women get better care from a male doctor or a female one? 27:55 How can women focus their doctor visits so they can get more of what they need? 30:59 What can someone do if they “mess up” an appointment or reflect back and want to think about their health differently? What are your top 3 tips for women who want to better manage their health and decision-making capabilities? 34:24 What has this book taught you about yourself? CONNECT with Susan:  susansalenger.com Susan on Social: https://www.susansalenger.com/ https://www.instagram.com/susansalenger/ https://www.facebook.com/suesalenger/ https://twitter.com/susansalenger https://www.linkedin.com/in/susan-salenger-a4a02716/ @shewritesdotcom (IG) @shewritespress (FB) The Book:  Sidelined: How Women Manage and Mismanage Their Health

Menopause is terrible! This is awful! Just a couple of the comments I’ve recently seen women posting. So if it’s you, I’m not calling you out without respect. I am though, calling you out. We are an exclusively made-for-menopause based-on-research on midlife women fitness business, training and supporting fitness professionals working with women midlife too. So we are bound to hear the ups and downs of menopause. What we’re diving into here is subtle damage you can be doing and you won’t even catch yourself. It’s Not Intentional You don’t intend to be negative. You don’t want to be. Yet, if it’s been a habit, a way of thinking, for decades? You don’t even recognize it when you do it. That’s true for any of us and particular habits or traits. You know it because with your partner or your best friend, someone who knows you really well, they’ll point out to you… “you’re doing that again” or “let me finish” (because you too often don’t). You get what I mean, right? And sometimes… just sometimes you may catch it yourself. When you’ve decided you want to change, and you’re now aware of the power of messages. Me too. I found myself saying derogatory things about this menopause ride recently. And of course, I thought I was justified! 4 periods in 8 weeks, are you kidding me? Tied to supply chain issues with hormone therapy, tied to menopause, just in case you weren’t following that! And… I had to reframe FAST! How did I do it? I had to come up with the, “what CAN I do?” And what does the message I’m saying to myself do? Does it hurt or does it help? I’m a believer of the science of mind-body-soul connections. That means everything you think and feel is heard by all your cells. What you feel is real and it creates a pattern of sorts so that your brain continues to access again and again. Until, that is, you reprogram. This episode is about reprogramming in particular about menopause, and some specific symptoms I’ll give as examples. You may need help with the rest so ask in the Flipping 50 Insiders group (Facebook). So, if you don’t want something, you have to stop obsessing about what it is you don’t want and think about what you do! Think about wanting to lose 5-10 lbs. What do you do more often? Do you think about how tight your clothes are? Do you try on clothes that you want to fit that just don’t feel good? Do you weigh regularly, try to exercise more, or ponder what you should or shouldn’t eat? OR… Do you imagine how you’re going to feel, the energy you’ll have when you’re there? Do you go for walks or lift weights (the right things) and see yourself doing those activities in your mind’s eye with strong strides, lean legs, and great form? Which set of questions felt more like what you think? I could have dwelled on the fact that my cupboards are bare. I mean I don’t have a tampon in the house, right? I do remember going through luggage and purses like a kid looking for coins in the couch or the car. But nothing! Fortunately for me, one of the first times, I was at a health club with a complimentary supply, just in case you’re wondering how that came out. But instead, I just stopped on the way home from said health club so I was ready. And when two weeks after the first the second one came? And I finally realized why I’d been breaking out? I got busy. First, I let my practitioner know Houston, we have a problem. I also got out my sauna and started a 14-day sprint. (There’s another episode on that if you want the details) I took a little better care of myself. Less caffeine and more water. More walking breaks during the day. I got sunshine every day. The point isn’t what I did but that you look for the things you can do too. Here’s how I’d get you out of the menopause is terrible syndrome: Assess all the things you’re doing for your benefit and ways you take care of yourself right now. What do you do that you enjoy? How do you make sure you can get optimal sleep? How are you eating in a way that supports you? What are the symptoms you’re dealing with? Can you align the symptoms you’re dealing with a) habits that make it worse and b) habits you’ve tried that make them better? Take a sheet of paper, draw two lines vertically down, dividing into three columns. In column 1 put the symptoms you’re dealing with. Leave plenty of space between them. In column 2 put the healthy habits you do that reduce or alleviate those symptoms In column 3 add the habits that contribute to the symptoms For example: Fatigue                  resting, extra sleep, Epsom salt baths            Too much exercise Lack of muscle      strength training to fatigue                            lots of cardio, and caffeine If menopause is terrible right now, let’s figure out your next steps. There are answers for you. Resources: STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Flipping 50 Insiders group: https://www.facebook.com/groups/flipping50insiders You Are the Placebo by Dr. Joe Dispenza Other Episodes You May Like: Mindset Shifts with Natalie Jill: https://www.flippingfifty.com/redefine-aging/ Mindset Mastery with Kerry Terpedino: https://www.flippingfifty.com/believe-kerry/

Changes in hormones and skin that occur with midlife tend to hit women at varying times. For some women there’s a dramatic change when estrogen levels drop. Skin becomes noticeably thinner and this is when I hear more women ask for help with cellulite that wasn’t visible before.  For other women it’s a roller-coaster ride of hormones and skin problems start or worsen if they did exist before.  Hormones and… doesn’t that feel like the truth? It’s an integrated process. In this episode of hormones and skin in midlife, I have the SpaDr in the house.  Among the most frequently asked questions even I as a fitness expert get: How can I get rid of my crepe skin?  I’ve lost weight and now I have lose skin, what can I do? She’s not a stranger to Flipping 50 but it’s been a minute and I’m so happy to have her back. Let’s face it… pun intended, from exercise that you want to do for the bump in circulation there can also be the sweating, sometimes with makeup on, the sun, wind and chlorine, and add that all to hormone fluctuations and it's hard to put that best face forward at times.  My Guest:  Dr. Trevor Cates is author of the USA Today and Amazon bestselling book Clean Skin From Within and founder of TheSpaDr.com. She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world with a focus on skin and hormones. She has been featured on various TV shows, including The Doctors and Extra TV. Dr. Cates has interviewed over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within. Her next book Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance is coming September 2022. Questions we answer in this episode:  How do hormonal imbalances impact our skin? What kind of hormonal imbalances are we talking about?   How does the gut microbiome play in role in both skin and hormones? Fiber boost How are toxins in skincare products a problem for our hormones? What are top skincare ingredients to avoid and healthier alternatives? How do changing seasons impact our hormones and skin? What made you decide to do a 9-part documentary series on women’s health and hormones? How do listeners get access to this?! So, hormones and skin are going to forever be in flux but here you got the inside scoop on how to stay ahead of the game.  Connect:   Docuseries: https://www.flippingfifty.com/thespadr The SpaDr on social media:  https://www.facebook.com/DrTrevorCates/ IG: @TheSpaDr