The Flipping 50 Show

A hidden cause of your weight loss resistance could be low-level chronic inflammation. Or for you, it could be the aches of the knees or hips. In this episode, I interview naturopath Elizabeth Yarnell.  00:00 We’ll define inflammation and discuss how it starts, what increases it and how to reduce yours. If you aren’t feeling yourself or exercise isn’t feeling enjoyable, this may be a topic to explore.  Need a Start, Restart or Reset? Try the 5 Day Flip: https://www.flippingfifty.com/5dayflip My Guest:  Since being diagnosed with multiple sclerosis in 1999, Elizabeth Yarnell has been studying how to manage autoimmunity naturally as a traditional naturopath and Certified LEAP Therapist. She’s worked with hundreds of MS and other autoimmune sufferers in her nationwide clinic using unique, personalized natural therapies to empower them to reclaim their health. She’s a TEDx speaker, award-winning author whose cookbook has sold more than 60,000 copies, a patented inventor, and has been featured on CBS, NBC, ABC, and PBS as well as in Good Housekeeping, Health, Martha Stewart Living Radio, and many other outlets. Questions we answer on this podcast: 05:40 Let’s define chronic inflammation 08:21What causes inflammation? How can someone reduce inflammation?  16:18 How is chronic inflammation a hidden cause of weight loss resistance?   19:18 What kinds of symptoms occur with inflammation? How could hidden parasitic infection be affecting your health? Is picking up parasites related at all to immunity and resilience or just to chance?  Why is after 50 the best time to take control of your health? What is the title of your TEDx talk so listeners can find that?  Take steps to reduce inflammation whether you’ve got signs or you want to prevent them from ever beginning. Your health will thank you.  Connect with Elizabeth: Website:  https://www.elizabethyarnell.com https://www.holistichealthandwellnesscollective.com Coupon Code: Debra422 She’s Social:  Facebook: https://www.facebook.com/ElizabethYarnellNaturopath Linkedin: https://www.linkedin.com/in/elizabethyarnell/ Twitter: https://twitter.com/ElizabethYarnel Instagram: https://www.instagram.com/elizabethyarnell_naturopath/ Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Annmarie Skincare: https://www.flippingfifty.com/bogoskin Mighty Maca: https://www.flippingfifty.com/mightymaca ALSO… one of Debra’s favorite ways to decrease inflammation: Sauna: https://www.flippingfifty.com/sauna

More strength and less cardio in menopause is not an easy pill to swallow for many of you listeners. Until you do. Until it feels good to feel good and you realize that being tired all the time isn’t necessary, required, or even going to work to optimize your weight and body composition.  00:00 This interview episode with Dr. Stacy Sims will help you understand the physiology behind the need for adequate muscle stimulus. You’ll hear what that is, and what it isn’t.  You’ll understand the difference between life-sustaining, muscle-preserving exercise, and trending classes and courses that are fun and interesting ways to spend an hour but may not reap the benefits you want and need with a limit to time and energy.  She’s the author of ROAR, and you’ll hear more in her bio about her research background. We’ve got her here to talk about the need for a shift in exercise priorities, but I’m going to fire a few diet questions at her too.  Whether less cardio in menopause is a relief or it’s advice you wrestle with, after decades of conditioning otherwise, this episode is something to listen to and to share. Thanks so much for doing just that.  My Guest:  Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Prior to being launched into the industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences with environmental and nutritional considerations for recovery and performance, specializing in women's health and performance. With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. Stacy has a new book NEXT LEVEL out May 17th https://www.drstacysims.com/booksandmore  Questions we answer on this podcast: 06:38 Why do women need more strength training and less cardio training?  13:00 Let’s review strength training in women across the age span? Why is lifting heavy is important in menopause? What do you say to fitness trainers or women who just want to do bodyweight?  35:41 What are the benefits of strength training beyond muscle?  18:25 How do you feel about fasting for women in menopause?  37:31 Tell us about your new book that is out on May 17th. Can you share a little preview?  Less cardio in menopause may take some discipline for many of us cardio-bunnies. Know that decades of messaging and conditioning otherwise won’t go away easily. Unless you’re one of the lucky ones who never enjoyed cardio, just take it one day at a time!  I’m surrounded by young female fitness professionals regularly at conferences and it’s refreshing to see them, and younger women in general, focused far more on strength and muscle building rather than fat burning by cardio (which is a recipe for disaster).  Connect with Stacy:  Website: https://www.drstacysims.com/ Your resource library needs this! Stacy’s newest book pub date was May 17th, 2022  Next Level: https://www.drstacysims.com/booksandmore      She’s Social:  Facebook: https://www.facebook.com/drstacysims Instagram: https://www.instagram.com/drstacysims/   Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Muscle-Preserving Protein: https://www.flippingfifty.com/protein    Other Episodes You May Like:  How an Intermittent Fasting Lifestyle and Eating Clean Work #505: https://www.flippingfifty.com/intermittent-fasting-lifestyle/ How to Harness the Power of Women’s Hormones: https://www.flippingfifty.com/womens-hormones-network/

It’s hard to change your health because it’s hard to change your health habits. Even when you want to.  00:00 It takes time to formulate new habits as an adult. You have a routine way of doing so many things that have become almost automatic.   You shower and get dressed in a certain way. Maybe it’s the first thing and maybe for you, you like to have a cup of coffee first. You do your hair and your makeup in a certain order. Am I right? And you don’t even think about these things… until someone challenges you on them or asks about it.  But when it comes to learning new information about your current habits that makes you consider a change… you’re forced to think. Now you have to choose. And you’ll have inner resistance.  But it’s not just you. Women frequently tell me, “It’s so hard when my husband doesn’t want to eat that way.” I’ll hear, “I’ll be traveling so I’ll get back to it when I return.” “The holidays are coming, and I want to enjoy them.” And all of these comments come from women who want to lose weight or feel better and know what they’re doing now isn’t working. So first, there’s no judgment in this episode. It’s not a preachy, teachy intention. How it lands on you may be different, however, and I’m sensitive to that, but can’t control it.  If you want to change and are struggling -with internal or external resistance – then this may help.  06:40 NO ONE ELSE HAS TO UNDERSTAND YOUR CHOICES BUT YOU  Resistance to change is one of the hardest things we face as adults. As kids, we just had to make up our minds to do something but as adults, we have to change our minds. We’ve been forming habits for years. That includes our beliefs about the habits we have. The smallest of habits that seep into our daily lives, often have the biggest impact.  It is just plain hard to change health habits. How important to you is that coffee first thing in the morning? How much could your breakfast choice impact your blood sugar, muscle mass, and fat? Yet it may be hard to change if it’s something you’ve been doing for years… or even shorter periods of time. Even if you’ve been doing it for just two it can be a challenge. I’d been drinking coffee since I was 19. I blame my sister-in-law and brother for getting me hooked on it. It had been a morning ritual for 35 years when I realized the benefits of matcha. Almost two years ago I switched to matcha and hadn’t had coffee for a year. I formed a belief that it was better for me, my gut, my focus, and even my skin. I researched the safest/screened/tested matcha available. Then though, I’m finding through daily testing of my blood glucose levels, that coffee brings less of a blood sugar spike.  Even thoughts and habits formed in such a relatively short time (compared to 35 years!), it’s hard to change back. I’ve got this inner conflict going on.  BTW, If you want to try a continuous blood glucose monitor too, enjoy $25 off your first month with this link. https://www.flippingfifty.com/glucose  09:24 Change Health Habits with Less Resistance There are a lot of feelings that can come up from our small habits. Sharing meals and a kitchen with others may feel like more resistance if someone hasn’t embraced the changes you want to make. Say, they still want to have junk food in the house or want ice cream in the freezer, and you’ve decided to “unprocess” your diet and are avoiding sugar and dairy.  It may feel downright difficult if they’re sabotaging you. If they know you’re making an effort to get more protein in your diet to support your autoimmune disease and improve your insulin sensitivity, but based on their beliefs make statements like, “You don’t need that much protein.”  Hot, Not Bothered challenge: https://www.flippingfifty.com/hnb-challenge  10:35 Whether it’s about:  food you do or don’t eat the time you do or don’t eat the way you choose to work and live  the relationship you have  The only person that matters is you. Is it working for you? Are you getting the results you want? Is there evidence you’re getting the measure of success you want?  Recently this has come up around both work and nutritional habits. What we have to remember when we feel resistance from someone else, there’s a strong chance it feels stronger because you already have your own internal resistance. They’re just stirring it up.  Again, if you can anchor into, is it working, you’ll be so much more confident and solid in your ability to stand your ground.  12:27 Instead of a diet change, let me give the example of work.  My values are not necessarily the norm of 9-5 work. Freedom and flexibility are high values for me because the highest value I have is creativity. And that you don’t turn off and on. (Even though you’ve never seen anyone work more tirelessly on a project and finish on deadline or ahead. And if there’s something to be done and someone isn’t doing it, I will).  Even though it’s the first measure of success out of college, I never really wanted to “have a job.”  I was repelled by colleagues who couldn’t wait for spring break more than the students, during the first week of classes! The idea of being in an office from x to x did not inspire me. I am a creative. I enjoy a project, putting a puzzle together with the best solution, and I like the feeling of accomplishment. Ideas and inspiration fuel what I do and when I do it, and that’s an asset to be nurtured. I give myself structure, with deadlines for content and appointments for interviews … and content creation.  And the structure gives me freedom.   14:48 It’s Really Not That Different from Eating Habits Similarly… with eating habits. If you’re doing it one way and getting the results you want, be that exercising fasted instead of fed, or fasting through the morning instead of breaking fast in the morning…  As long as you are living your best life and getting results… there’s no question!  If you’re not, then we change it.  I like to work for several hours in the morning. I’ve been this way since high school. As the annual editor, I would work on pages before school. I woke early for classes in college and did something similar. Even before those 8 am classes others dreaded, I was up early.  But it’s odd to me that all others hear is that I’ve already been up working when they roll out at 7 and it feels like a “have to” for them. People are going to put their own values and experiences about things on what others do. It’s hard to help it unless they’re conscious about it.  If you order certain things at a restaurant and avoid others, others are often anything from a little threatened to a little curious. If they don’t connect weight gain, digestive issues, headaches, or joint aches and pains to food, there will be a disconnect with it being a choice for you rather than a chore for you. They see it only as it is for them. It’s the only lens any of us have. So, they’ll offer their opinion.  And… it’s none of your business.   17:21 What’s the Reason Why It’s So Hard to Change Health Habits?  There isn’t one. There are dozens. But you can start by logically thinking about it. We feel certain things because of what we think. We can influence feelings with thoughts. And if we feel all warm and fuzzy, or excited about a new habit or an outcome from it, we’re far more likely to willingly go through the resistance to do it.  If you’re trying to give up a food, do more high-intensity training, or start lifting weights… answer try these prompts to uncover how the way you think might impact the way you feel and that could be getting in the way of doing what you want to do:  What are your thoughts about giving up dairy? Write down your thoughts about high-intensity intervals:  What do you think about the need to lift weights? Resources Mentioned in this Episode:  Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose 10 Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Pique Tea (Matcha): https://www.flippingfifty.com/matcha

Who needs this episode all about electrolytes after 50?  If you are still drinking those ooy guey or artificially sweetened drinks to rehydrate…  If you are still dropping tablets with chemicals into water to hydrate…  And if you’re not on a daily basis using electrolytes to your advantage… thinking that you only need them if you’re going for a hike or bike?  00:00 Then this all about electrolytes podcast is made for you!. If you’re thinking electrolytes is something only athletes, or only kids need, then think again. You need to relearn all about electrolytes and the benefits of making sure you’re achieving micronutrient density with some of the micronutrients not given their due importance!  My Guest: Bridgit Danner has been a licensed acupuncturist since 2004 and a certified Functional Diagnostic Nutrition practitioner since 2015. After losing everything to toxic mold, Bridgit now educates about toxins on how to detoxify with a functional healthcare approach through her online community at bridgitdanner.com. She is also the author of The Ultimate Toxic Mold Recovery Guide: Take Back Your Home, Health & Life, available on Amazon. Questions we answer on this podcast: 04:25 Tell me about your health journey and how electrolytes played a role. 06:38 What are electrolytes? 08:47 Do we really need to take them as a supplement? 14:30 Will using your formula break a fast?  16:59 How can they benefit from detox, sports, beauty and energy? 18:59 Tell me about your formula and why it's different. 29:10 What are signs that a listener needs electrolytes in her life?  32:39 How can people learn more about your book, products, blog, etc? Let me follow up saying that Bridgit launched her electrolytes the week before our AZ Spring break retreat last month. Each of the three days of this hiking retreat I brought the electrolytes and after trying day 1 everyone said, “yes” to a serving day 2 and 3.  For encouragement with drinking if you’re a woman who doesn’t find it easy, or for you if you drink tons of water, such that you could be diluting your electrolyte balance, I suggest you try it.  Here’s a way we can help! Use Flipping50 for $10 off one bottle now through August 31. Tell your friends!  Connect with Bridgit:  Website: https://www.bridgitdanner.com/   Bridgit Social: Instagram: https://www.instagram.com/bridgit.danner/   Get Your Own Electrolytes:  https://hormonedetoxshop.com/mi-detox-electrolytes/ Use coupon code: Flipping50 for $10 off (1x use per person) Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Part I and II Older, Fitter, Stronger: https://www.flippingfifty.com/older-fitter-stronger-part I

Midlife hormones can throw a wrench in your otherwise smooth path. Even fitness pros aren’t immune to hormone changes!   I recently had a conversation with a fellow female fitness pro and she expressed the same sentiment I had. Both of us sailed smoothly through perimenopause, outside of well for me midlife stress that brought about 8 major changes in 14 months… except for THAT.   And then, there was that change for each of us when we hit the speed bumps.  Until you course correct, it’s not going to improve. You’re not going to wait it out or turn up the exercise and dieting that already is not working and feel better. Until we learn to unlearn then reroute to the better course for support of hormones, we’ll suffer, needlessly.  Midlife Hormones and Later Decades of Life  We just discussed this inside the Member’s only café Q and A as well. A member asked about what about in my 70s and 80s will things continue to change? Not nearly as much. Your most rapid changes occur in the 3–5-year period surrounding menopause, that moment when you hit 12 months without a period.   The answer isn’t just a formula for now, though. The answer is that yes, this formula will continue to help you through each following decade AND you must have learned to listen to your results and course correct all the time. Every day. Low energy, poor sleep, or a lack of muscle tone all point right back to the cumulative effect of your daily and weekly habits.   I want to hop in and explain how these 6 hormones will be helped or hurt by your exercise.   CORTISOL  Catabolic hormone INSULIN Catabolic hormone ESTROGEN  Anabolic hormone TESTOSTERONE  Anabolic hormone GROWTH HORMONE  Anabolic hormone (supporting muscle growth) THYROID  As a result of cortisol chronically elevated then stressing the adrenals finally having negative effect on thyroid  These are the biggest 6 exercise & midlife hormones interactions to consider. It’s not them alone, as ghrelin, leptin, and progesterone, melatonin are also going to affect your results. But this is the quick start. If you’re a trainer or coach working with women and want to understand more, reach out to me to learn more about a special opportunity to take the Flipping 50 Menopause Fitness Specialist course. And if you agree this information is valuable but don’t know exactly how to plug it in, the 10-Day Hot Not Bothered challenge is a great start.  Episode Resources Mentioned: Dr Alan Christianson: Can You Reverse Thyroid Disease? https://www.flippingfifty.com/reverse-thyroid-disease/  Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucos  The Next Step (if You’re Not in a Program Working Now): https://www.flippingfifty.com/hnb-challenge  Fitness or Health Coach? See more about the Flipping 50 Menopause Fitness Specialist here: https://www.flippingfifty.com/specialist  

What is healthy enough? How would you define it for yourself? If you are able to, I highly encourage you to hit pause right now. Think about it. What’s your definition of “healthy enough?” OKAY, go.  00:00 Are you back? I hope you did it. As simple as it may sound, it’s a deep question. Really. If you don’t know, after all, you can’t really go running toward a goal.  Yet, a lot of us do. We stay in the habit, without actually knowing what we’re doing it for or where we want it to go.  Knowing could change the decisions you make in those workouts. It could form the plan that actually changes things.  And it could... Help you realize, girlfriend, you’re already there.  My Guest: Amy VanLiew is a Flipping 50 Menopause Fitness Specialist with certifications in Menopause Fitness, Corrective Exercise, and Osteoporosis Fitness and she’s a retired engineer! She helps women over 50 get moving and feel better even as the aches and pains of age start to creep in, all from the comfort of their own home. At 50 she learned that life should not be about punishing our bodies or starving ourselves it's about accepting ourselves, learning to navigate the changes, and being healthy enough to do the things we love to do, To feel good, to feel satisfied, and to also be able to truly enjoy this later and better half of life. In this episode, we’ll dive into not only recreating yourself in the second half but why and how she’s coined the term “healthy enough.” Questions we answer on this podcast: 03:52 What is being healthy enough? Where did the term come from?  05:42 Often women have a story themselves .. a rock bottom they’ve hit and learned lessons the hard way before they build a business. Was that true for you or was it something else?  15:34 What types of workouts do you provide? 19:27 What are the biggest obstacles you see for women you work with?  26:20 What tips do you have for staying consistent with exercise? Connect with Amy: Website: https://behealthyenough.com/ Amy's Social: Instagram: https://www.instagram.com/behealthyenough/ Facebook: https://www.facebook.com/behealthyenough Youtube: https://www.youtube.com/c/BeHealthyEnough Additional Resources:  Stronger: Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You May Like: Simple Rules for a Healthy Lifestyle After 50 (or Any Time): https://www.flippingfifty.com/healthy-lifestyle/ Menopause and Immunity: Women’s Health for Today: https://www.flippingfifty.com/menopause-and-immunity/

Oxidative stress is in part an effect of aging and can be an effect of poor lifestyle, even overtraining or over-exercise. In this episode I talk with a true science geek … and we break it down.  00:00 In this episode, we talk about how to encourage natural hair growth, reduce gray hair, boost libido and reduce fine lines around the eyes and mouth.  Now my science guy didn’t lead with that, so you’ll have to listen to the end when we get to the juicy stuff but this is definitely an episode that will help you expand your tools for aging optimally.  Need to start, restart, or reset? The 5 Day Flip: https://www.flippingfifty.com/5dayflip   My Guest: Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people. Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60. He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it. About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products. In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S. Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health. ''Your health is your responsibility.'' -Ken Swartz  Questions we answer on this podcast: 04:51 What is oxidative stress and how is it related to the aging process? 09:10 What is C60 and why did the scientists who discovered it win a Nobel Prize? 12:00 What health benefits can I expect from C60? 13:42 What, if any negative side effects are there?  14:00 What can women expect from C60? 15:36 How is C60 different from other antioxidants? 18:39 Why C60 Purple Power? “ Allopathic medicine is great if you’re cut, burned, or poisoned but it really isn't effective with degenerative diseases” -Ken Swartz Try C60 Yourself:  https://go.c60purplepower.com/Flipping50 Coupon Code: Flipping50 Ken’s Social: Instagram: https://www.instagram.com/c60purplepower/ Facebook: https://www.facebook.com/c60purplepowerproducts Youtube: https://www.youtube.com/c/C60PurplePower?sub_confirmation=1 Twitter: https://twitter.com/c60purplepower Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/  

Two listener questions beg the answer to the best exercise schedule at midlife. So, in this episode, I’ll share the answer to both and reflect on the science of frequency and intensity of the variables leading to fitness for women in midlife. To do that I’ll define it for you in case you’re wondering just what is that? The questions:   00:00 03:48 What is the best exercise schedule for midlife women?   Would working upper body 30 - 45 mins every 96 hours, and lower 30 - 45 mins every 96 hours, be ok since I'm getting at least 72 hours to rest between muscle groups? For example, Monday Upper, Wednesday lower, Friday Upper, Monday Lower, Wednesday upper. 04:24 What’s the Best Exercise Schedule at Midlife? Science-Based Women Over 50 Would weight training 2 times and HIIT 2 times per week still apply? (I’m 44)  I’m used to doing a demanding kettlebell workout 3-4 times per week for 15-20 minutes and some sort of daily exercise. I feel fatigued and bloated, especially leading to my cycle, despite a healthy diet making it hard to juggle work, family, and young daughter.  Join the Flipping 50 Insider’s Group to ask a question for a podcast or video yourself: https://www.facebook.com/groups/flipping50tv   First, let’s define midlife and agree that Nicole at 44 with a 5-year-old, or Nicky or you listening who are in your mid-50s or 60 all qualify as midlife. If you’re in that stage of peri which starts in early 40s for most women or post-menopause and still balancing hormones to benefit your muscle, body composition, and bones, you’re there.  So, in case you’re not Nicole and there’s no 5-year-old, stay with me. This will apply to you too. The biggest insight here, is “I feel fatigued and bloated.”  She added, especially before my cycle. 05:52 Exercise that Makes You Tired or Doesn’t Help Boost Energy Needs a Change! I’ll start with fatigued. The way you feel tells you the results of your collective lifestyle habits. So, let’s change them if you’re not feeling good. I’d suggest using that and adjusting.  As a coach, whether a woman comes to me already fatigued or becomes fatigued doing a certain protocol, that immediately changes the protocol. So, Nicole, coach yourself. Exercise should make you feel good, strong and enjoy more energy than without it. Since that’s not happening for you, make a change.  To comment on the doing a demanding kettlebell workout 3-4 times a week. Though its short 15-20 minutes, it still may not have 2 important features:  Reaching muscular fatigue each set (in major muscle groups)  Allowing adequate recovery between exercise  These are both crucial for exercise that targets the biggest goals we have of optimal strength, lean muscle, optimal body fat, function, and aren’t just exercise that makes you tired.  Measure your body composition. Monitor your lean muscle and your body fat percent.  If you’re where you want to be, but fatigued and bloated, and like the kettlebell workout I’d suggest you put more rest days between workouts and see what happens. Then over time, use your body composition and muscle mass numbers to inform a need for change or confirm you’re doing okay. Last, make a change in your monthly schedule so each week is not the same. 09:00 Questions for Nicole: How’s your diet? Your sleep? In midlife, those become more important. A lack of micronutrients or of high-quality protein and whole foods will catch up with you too. Exercise can’t help you overcome those.  11:13 Exercise for Your Cycle As for the increased fatigue and bloat before a period, both women who still have a period and those who don’t are wise to exercise is in periodization style setup. Exercise for your cycle suggests from the day of your period those two weeks are a time to focus on strength and intensity. That is, plenty of heavy training fatiguing major muscle groups in two workouts a week and doing HIIT 2 or 3 times a week for short 15–20-minute sessions.  In the last two weeks of your cycle, you ease off the intensity and tend more toward higher reps and lighter weights, still reaching fatigue. But in the last week you do more recovery work and based on fatigue you don’t “push” through, you may want to take the recovery and do other restorative activities.  10 Day Hot Not Bothered: https://www.flippingfifty.com/hnb-challenge    To review, and summarize the science current for exercise in menopause and for older adults:  Twice weekly strength training              Reaching muscle fatigue in each set             Using 8-10 major muscle groups for total body              Performing at least 2-3 sets of each exercise  Two-three times a week HIIT              No more than 45 minutes a week total HIIT  Movement most days of the week              Catering to personal preferences and personal needs (functional movement)  Adequate recovery between high-intensity exercise   Monitor lean muscle mass and body composition for measures of success.  Other Episodes You May Like:  9 Ways to Measure Fat & Body Composition | Best & Worst: https://www.flippingfifty.com/measure-fat/ TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: https://www.flippingfifty.com/total-body-or-split-routine-453/ Resources Mentioned:  Insiders Group: https://www.facebook.com/groups/flipping50tv 10-Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge  

Not many people listening, or living, don’t know Men Are from Mars, Women Are From Venus, the famous book by Dr. John Gray. It’s my honor to interview him on this episode.  00:00 Dr. Gray is the quintessential relationship expert. He’s also an active health and wellness advocate and he’s talking now and has always been, about hormones.  Are you tempted by a juicy little piece of gossip? Or know someone who always is full of the latest dish on everyone from your high school classmates to celebrities? Did you know there is a hormonal link?  Since there is no real value in looking at fitness in a silo, when we understand that mind, body, and soul work in integration, then this guest makes complete sense.  For myself, relationships with others from friends to family and myself, become more important than ever. Understanding how to nurture them may be as important as those intervals and repetitions we’re scheduling. They are, after all, for many of us, a part of the why.  So, today we look at natural hormone boosts through a different lens.  My Guest:  John Gray is the author of the most well-known and trusted relationship book of all time, Men Are from Mars, Women Are from Venus. USA Today listed his book as one of the top 10 most influential books of the last quarter-century. In hardcover, it was the #1 bestselling book of the 1990s. Dr. Gray’s books are translated into approximately 45 languages in more than 100 countries and continues to be a bestseller. Dr. Gray has written over 20 books. His most recent book is Beyond Mars and Venus. His Mars/Venus book series has forever changed the way men and women view their relationships. John helps men and women better understand and respect their differences in both personal and professional relationships. His approach combines specific communication techniques with healthy, nutritional choices that create the brain and body chemistry for lasting health, happiness, and romance. His many books, blogs, and free online workshops at MarsVenus.com provide practical insights to improve relationships at all stages of life and love. An advocate of health and optimal brain function, he also provides natural solutions for overcoming depression, anxiety, and stress to support increased energy, libido, hormonal balance, and better sleep. He has appeared repeatedly on Oprah, as well as on The Dr. Oz Show, TODAY, CBS This Morning, Good Morning America, and others. He has been profiled in Time, Forbes, USA Today, and People. He was also the subject of a three-hour special hosted by Barbara Walters. John Gray lives in Northern California, where for 34 years he happily shared his life with his beautiful wife, Bonnie until her passing in 2018. They have three grown daughters and four grandchildren. He is an avid follower of his health and relationship advice. Questions we answer in this episode:  04:39 On your website you share some tips for women (who are still cycling) for natural hormone boosts. Can you share some of the activities and influence on hormones?  Is this pertinent to women post-menopause?  25:14 You share this thought that makes a girl… on bioidenticals… think. And that is: that if estrogen needs during cycles vary, at times we need estrogen higher, at others progesterone, if we’re taking the same amount of hormones all the time we don’t get that benefit. What about women in menopause, not cycling?  You have a program called Isoflex - will you share the basis and benefit of the program?  We can cycle with exercise prescription as well, focusing on strength training and higher intensity interval training during the first part of the cycle and easier lighter workouts at the end, just before a woman gets her period. Even during menopause we all still as humans follow cycles of the moon and tide, what are your thoughts on that?  How has the pandemic and isolation impacted women’s hormones and what can she do to support herself? If A) she’s in a home with others and B) if she’s living alone 45:33 There are a lot of working women in the world, many more than ever before entrepreneurs, and that could be a problem if working creates a need or even nurtures testosterone. Can you say more about that.. And what to do? If say, you’re a very independent woman working solo (asking for a friend) and living alone…  50:33 I heard you discuss with Sara Banta how gossip and talking together can boost certain hormones. Can you share which ones and how that can be good/bad?  1:01:25 I recently hosted a retreat with 13 women and never before in prior retreats have I noticed such a strong desire for connection and coming together as in this particular retreat. What was going on?  Is there any connection with the avoidance of exercise or physical activity and what’s happening with our relationships?  Natural hormone boosts can occur from exercise planned and done right. I prefer to look at hormone needs and current status (the way a woman feels) to support the type of exercise she needs. Notoriously, women are drawn more to cardio than strength. That has a lot to do with societal conditioning, but do you think there is also a hormonal explanation for this?  “Too much intensity can inhibit fat burning in women.”  - Dr. John Gray    FREE GIFT: John’s course “How to Get Everything You Want in Relationships For Women, Men, Couples, and Singles”https://marsvenus.com/gift He’s Social:  Twitter: http://www.twitter.com/marsvenus Facebook: https://www.facebook.com/Mars.Venus.John.Gray Instagram: https://www.instagram.com/johngraymarsvenus_official/ Resources:  Don’t Miss Dr. Gray’s Free Gift! https://marsvenus.com/gift Hot Not Bothered: https://www.flippingfifty.com/hnb-challenge Other Episodes You May Like:  The Number One Hormone to Watch Out for At 40+ (Hint: It’s Not Estrogen): https://www.flippingfifty.com/number-one-hormone/ Natural Solutions You’ll Love for Hormone Balance: https://www.flippingfifty.com/natural-solutions-youll-love-for-hormone-balance/          

Weight loss for women over 50 is illusive. Right? What you used to do doesn’t work anymore. They talk of inflammation, and yet you don’t feel badly when you eat the foods they suggest cause it. If you’re feeling torn between what you’re reading, hearing, and old school lessons or lifelong habits, this may help you understand the connection between gut health and weight loss for women over 50.  00:00 My guest is a bestie and an expert, what could be better, right? He’s everywhere you’ve seen experts… Dr. Oz, Mind body green, a guest on dozens of popular podcasts. I’ve had the good fortune to know not only Dr. Pedre but to dine next to the person he is and I’ll just say this, you’ll want to know him too. (and salsa with him if he will) Weight loss for women over 50 isn’t a new topic here, I’m sure you’ll agree. Yet, this angle is. We’re going to discuss a leaky gut, a cleanse or cleansing, and what it means to heal the gut. If you eat, and you poop, stay tuned. We all need a healthy gut.  My Guest:  Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004. He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. Questions we answer on this podcast: 04:15 First off, explain to us why the gut is connected to so many seemingly unrelated health issues, like skin rashes, headaches, low energy, weight gain, and difficulty losing weight.  06:00 Why might this be the missing link in weight loss?  07:45 Why during midlife is it so common for women to experience this?  11:18 What is leaky gut anyway, and why should people pay attention to it? 23:27 I’ve heard you talk about gut-healing, but why is cleansing such an important part of that? And let’s define “cleanse” for listeners. What they think it is, and what it really is.   32:57 You have a program you call Gut C.A.R.E. that is part of the Happy Gut 28-Day Cleanse. What is it about? And why did you develop it? 40:25 Tell us about the group cleanse coming up in May. How can people join? 40:40 May 9 pre-cleanse Cleanse starts May 16, 2022(if they’re listening later… is there a waitlist they’ll be able to join).    10-Day Hot, Not Bothered Challenge   https://www.flippingfifty.com/hnb-challenge Look, weight loss after 50 is tricky. Stress, hormones, food habits… working through it alone is tough. So if you’re looking for guidance, look no further.  Connect with Vincent: Website: www.happygutlife.com/top10tips For the cleanse:  https://.www.Happygutmasterclass.com or happygutlife.com He’s Social:  Instagram:https://www.instagram.com/drpedre Facebook: https://www.facebook.com/drvincentpedre Twitter: https://twitter.com/drpedre Additional Resources: 10-Day Hot, Not Bothered Challenge   https://www.flippingfifty.com/hnb-challenge Mighty Maca: https://www.flippingfifty.com/mightymaca 5 Day Flip: https://www.flippingfifty.com/5dayflip  Fit U: https:www.flippingfifty.com/fit-u Additional Episodes You Might Like:  7 Simple Ways to Better Gut Health Every Trip: https://www.flippingfifty.com/travel-gut/ 4 Ways Blood Sugar Could Halt Your Fat Burning & Weight Loss | #519:  https://www.flippingfifty.com/fat-burning-weight-loss/