The Flipping 50 Show

One of the hardest lessons for women to learn is that you have to eat for strength training to work. The first inclination is to “eat less and exercise more.” Of course, it’s been the message on social and unfortunately, even from the fitness industry, for years. 00:00 This episode and my guest will dispel those age-old myths. We’re going to look at the needs of women over 40, and discuss what lifting heavy means. We’ll share what she recommends for lifting frequency for women over 40 and explore optimal training as well as how you know you’re lifting the right weight.   A frequent question I’ve been asked is who should I have my daughter follow? Depending on the age and stage of your daughter, I may have any number of responses, and this guest is definitely someone we love here at Flipping 50.    My Guest: Steph Gaudreau, a strength nutrition strategist and lifting coach who helps women fuel themselves smarter. Get stronger, increase their energy, and perform better in the gym. She's the author of The Core 4: Embrace Your Body, Own Your Power and the host of the Listen to Your Body Podcast.   Questions we answer in this episode:  10:14 What are the 4 keys to building strength, especially for women over 40?  15:00 What are common nutrition mistakes women are making?  25:15 What does "lifting heavy" really mean?  33:36What does it mean to eat for strength training?  Connect with Steph:  Fuel Your Strength podcast: https://www.stephgaudreau.com/listen-to-your-body-podcast/ Website: https://www.stephgaudreau.com   She’s Social:  Instagram: https://instagram.com/steph_gaudreau Instagram: https://instagram.com/fuel.your.strength   Love this episode about how to eat for strength training? Let me know in the comments!  Other Podcasts You Might like:  Women’s Fitness Nutrition Influencer Tips for Marketing https://www.fitnessmarketingmastery.com/influencer-tips-for-marketing/ WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50: https://www.flippingfifty.com/eating-too-little/ How to Time Protein for Optimal Muscle & Recovery | Women Over 50: https://www.flippingfifty.com/protein-for-optimal-muscle-455/ Additional Resources:  https://www.flippingfifty.com/protein  The Ultimate After 50 Smoothies Guide | For Energy You’ll Love: https://www.flippingfifty.com/ultimate-after-50-smoothies-guide/

If you’ve tried to make dietary, exercise, or lifestyle habit changes and experienced weight loss failure, this is for you. I have a guest today who is a Flipping 50 Cafe member.  I? I didn’t get in a word edgewise and that is just fine. You’ll hear Victoria tell us that she’s an introvert. I call BS. And that’s okay. Because what she has to say, you want to hear. Her conviction is obvious and contagious.  00:00 Let’s jump into this episode! Buckle your seatbelt. This woman is so excited about her journey and wants to share it with you! You can’t fix what you can’t face. -Victoria Moore   My Guest:  Victoria is a current Cafe member (a newbie) that started with the Stronger Tone & Define workout series. She dedicated and committed herself to working out Mondays and Thursdays. She also added indoor interval training (HIIT) to the mix.    At 48, her starting weight was 236.6 on January 3rd and by the end of the 12 weeks [program], she dropped down to 200! She increased her muscle mass and reduced body fat!    Bingo!    “I can’t thank you enough for your workouts, masterclasses, Q& A sessions on Facebook and guidance! Love your workouts so much that my significant other decided to join me and loves them too! You have a loyal client for life!” -Victoria Moore, Flipping 50 member having lost 36 lbs in the last quarter She demonstrates the very thing that drives Flipping 50. There’s no more powerful health influencer in the world than a midlife woman. And like Victoria has shown as her significant other joined her, you too influence someone in your environment.    Questions we answer on this podcast: 05:01 What was the trigger or turning point for you after weight loss failures?  11:06 Do you refer to that as ex- food addict or recovering food addict?  15:50 How did you stay motivated? 23:08 How verbal were you to others - the universe - when you were on this vs when you’d had a weight loss failure? 34:49 What had you tried before this and why did that lead to weight loss failure vs this time?  What intrigued you to decide to sign up for the Cafe/Stronger Program and to remain a loyal client? It’s not a weight loss failure really, it’s data. It’s learning. Victoria is going to be a very popular member in our Flipping 50 and she’s made her journey public by sharing her Instagram account for you here too.    What’s Next :  “As I just started but would love to write a book and have a space and possibly collaborate with experts such as yourself to help support and inspire women in my age group to take charge of their health.”   Let’s send some intentions her way!!    Follow her Journey on Social:  Instagram: https://www.instagram.com/victoriaisgettinghealthy/   You change your state, you change your story.  -Victoria Moore   Additional Resources:  Need an easy way to get started? Try the 5-Day Flip  (https://www.flippingfifty.com/5dayflip) 10-Day Hot Not Bothered Challenge  (https://www.flippingfifty.com/hnb-challenge ) Other episodes you might like: How to Lose 100 lbs (in your 60s) and the Obstacles Along the Way: https://www.flippingfifty.com/lose-100-lbs/ A Menopause Weight Gain 3 Doctors Couldn’t Help | #463: https://www.flippingfifty.com/a-menopause-weight-gain/    

Leptin resistance can be a big part of weight loss resistance. Could it be your challenge? Listen to this episode to find out.  00:00 Of the many hormones (and cascade of events) influenced by cortisol, leptin is one. It can mean you find it hard to push away from the table or find yourself looking for food again soon after a meal.  But what do you do about leptin resistance if you do have it? We answer that and more in this episode.  The interview with Dr. Bindiya Gandhi is full of the practical applications of science in easy-to-understand terms. You may find it interesting to learn that not only can weight gain be caused by hormones but excess weight influences your hormones.  Let’s get to the bottom of leptin resistance.  My Guest: Dr. Bindiya Gandhi is double boarded by the American Board of Family Medicine as well as the American Board of Integrative and Holistic Physicians. She is not only a weight loss doctor & guru but also a leptin & hormone expert, especially in helping women reset their metabolism. Her interests include integrative, holistic, and functional medicine, women’s health, preventative medicine, international medicine, and health care reform. She’s also a certified yoga instructor and reiki master. She used to practice emergency medicine as well. Dr. Bindiya is a media expert and contributor to numerous sites including The Daily Mail, MindbodyGreen, Clean Plated, Well + Good, and more! When she's not working or writing you can find her in the kitchen cooking, doing yoga, or enjoying time with her family. Questions we answer in this episode:  04:00 I find that most people have their own story as to how they came to work in this field. Can you elaborate on your story for us? 07:55 Describe the hormone leptin, known as the satiety hormone, and why is it important for listeners on a weight loss journey? 10:45 Discuss weight and the impact on hormones. 16:37 Discuss the conventional approach to losing weight versus the functional medicine approach? Why is weight loss important for hormone balance? 22:25 Let’s discuss the science behind weight loss via diets that cause the body to do everything possible to gain back the weight and more? 26:51 What about early satiety? In those who are overweight, I’ve observed that not just a small percentage. 27:12 How do you test for leptin (what is an optimal number?) 27:59 How would one become leptin resistant? 28:13 Is there a connection between triglycerides level and leptin? 31:00 How can listeners reverse leptin resistance?   The higher BMI the higher the circulating hormone is.  -Dr. Bindiya Ghandi Connect with Dr. Bindiya: www.drbindiyamd.com www.reviveatlmd.com www.drbindiyamd.com/quiz   She’s Social: Facebook: https://www.facebook.com/DrBindiyamd Instagram: https://www.instagram.com/reviveatlmd/  Additional Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Smart Scales for body composition- https://www.flippingfifty.com/resources    

Would you define yours as a healthy lifestyle? It’s one of those things that can be illusive. That is, the finish line keeps moving away from you like your own handheld out in front of you would. 00:00 Before we open I invite you to come up with an answer to this… You’ve been tasked with creating the Wikipedia definition of “healthy lifestyle.” What do you write?  I’m thinking you better push pause. Because while it sounds so simplistic to say it like everybody knows, I’m going to challenge and say perhaps no one actually knows! Prove me wrong. But this is why I’m giving the homework… I don’t want to do it myself! Can’t wait to read what you add to show notes (will you please? The link for this one will be /healthy-lifestyle)  With my guest today we’re going to attempt to define a healthy lifestyle. We’ll discuss how you discover yours, measure whether it’s working for you, and where to look to define it for yourself. My Guest:  Denise Stegall is the CEO and curator of Living Healthy List.com. She is also co-author of the best-selling book, The Successful Body. As an inspirational thought leader, she is determined to provide her Living Healthy List readers with honest, reliable, research-backed information on health, wellness, personal development, and fun that you can use in real life. Denise began her career with a bachelor’s degree in hotel, restaurant, and business management, focusing on nutrition. She’s condensed 25 years of experience and study in nutrition, cooking, exercise, and coaching to help women find a happy, healthy lifestyle that works for them. Her experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. Her philosophy revolves around the foundation: Eat Real Food, Make Good Decisions, and Be Accountable. Questions we answer on this podcast: 03:10 What mistakes do you think women make with nutrition? You’re an advocate for eating “real food.” Let's talk about the unintentional mistakes women might be making with their diets. 08:20 How do you define “good decisions”? While there are a lot of women who want to, they are confused by what is a good decision, what’s your way of defining that uniquely for a listener right now?  10:15 If the problem we’re trying to solve for is a “healthy lifestyle,” how does anyone woman get there for herself and her unique needs?  13:06 Let’s talk about exercise just a bit because I know you’ve done STRONGER, how did it go? How does that fit into your recommendations for women in midlife?  17:10 What do you mean by “be accountable?” How would you describe the steps to getting started?  19:33 How did you come up with the title for your new book?  21:33 How did you come up with the idea for Living Healthy List and why is it important? 22:00 What is your mission at Living Healthy List? Connect with Denise to get her new book:  Denise’s new book: Healthy Living, Happy Life: A Practical Plan to Finding the Healthy Lifestyle that Works for YOU, will be out in late April. There will be a free companion journal. Join the waitlist for the book and receive a pdf of the companion journal.  https://livinghealthylist.com/hlhl-journal/   During the episode, Denise mentioned the STRONGER program was open. It may be closed by the time you listen. Please click here to join the notifications list for the next open list. [https://www.flippingfifty.com/getstronger] She’s Social:  Linktree: https://linktr.ee/livinghealthylist Facebook: https://www.facebook.com/denise.stegall.18   Additional Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Annmarie Skincare: https://www.flippingfifty.com/bogoskin

Hormone balance is such a buzzword. What if I told you that you could balance six hormones in seven days? My guest speaks our Flipping 50 language. She’s resolved her own hormone balance issues and now naturally for almost two decades, is, in turn, helping other women do the same.  00:00 Stay tuned til the end of this relatively short podcast where we truly answer how to balance hormones naturally in seven days' questions.  Weight loss is a side benefit of getting healthy. It’s not something to exclusively focus on.  - Robin Nielsen My Guest: Robin Nielsen is a Functional Clinical Nutritionist, and Women’s Hormone Expert specializing in hormone balance, to help women grow younger no matter what their age. She supports women in midlife around perimenopause and menopause, and women with PCOS... naturally. Robin has helped thousands of women take charge of their health so they can feel more vibrant, confident and sexy. She is past president of the National Association of Women Business Owners, Silicon Valley Chapter, and past president of the National Association of Nutrition Professionals and has been featured on the CBS television program Eye on the Bay CBS showcasing her life-changing women's retreats. Questions we answer in this episode:  03:55 How did you get started helping women with their hormones? 06:42 What is the #1 mistake you see women making when they don't feel well? 09:25 What SIX hormones do you think are most important to pay attention to? 11:00 What are “Hormone Deal-Breakers”? 17:00 What are the next steps to helping listeners take charge of their health so they feel so much better?   Our sex hormones are way downstream [in terms of importance]…  -Robin Nielson Connect with Robin: https://www.flippingfifty.com/hormonereset  She’s Social: Facebook: https://www.facebook.com/groups/naturalsolutionshormonebalance Additional Resources:  Robin’s Reset: https://www.flippingfifty.com/hormonereset 5 Day Flip: https://www.flippingfifty.com/5dayflip

From a listener in the Flipping 50 Insider’s Group: It would be great if Debra could share some information about common exercise injuries.  So here it is and I’m diving right in after this invitation. I’ve been sharing soundbites of short exercise tips on Instagram at @flipping50tv. I invite you to IG to see all of those. If there’s a particular exercise that you’re looking for, chances are I’ve given a tip recently. They’re less than a minute, but I think you’ll find that’s perfect.  My IG Tips to Avoid Common Exercise Injuries Click here to go to my Instagram account:   https://www.instagram.com/flipping50tv If lunge is your nemesis? I’ve created an entire series of videos that will help you decide if lunges, which lunges, and how; or if not lunges, which exercises are good substitutes so you can work the same muscles pain-free. CLICK HERE for the FREE LUNGES: Love ‘Em or Leave ‘Em series. Avoid too much too soon. Your body requires about 6-8 weeks at least to adapt to stress. Though your muscles and mind can feel ready for more, your joints and ligaments are not. Without a strong foundation in the connective tissue, you may accelerate quickly, only to find you’re set back with an injury.  If you’re prone to injury, or you’re very deconditioned or have an autoimmune disease:  Start one set, higher repetitions (20-25) Increase to two sets, same repetitions Next, do two sets with a reduction in rep range (15 – 20 = higher weight)  Then three sets with the same repetitions Then gradually increase the weight until you’re at the desired number of repetitions  Still, you may always want to play with periods of heavier weight and fewer repetitions and periods of lighter weight with more repetition.  This is sometimes much easier if you’re busy, to follow a program designed either for you personally, or follow a program. Just do your due diligence… is it a made-for-you program based on research on women just like you?  The differences between men's and women’s fuel use, muscle use in the same exercises, and the way they recover from exercise are not the same. In midlife during extreme hormone fluctuation, and after reduction, the optimal training schedule that is yours is not the same as a mouse, man, or young woman.  If you begin a program already tired, or dieting, you may also need to look at the role of exercise differently. There are times when exercise should be the catalyst to help you have a better appetite, more stable blood sugar, or improve your sleep. And nothing more… until you are able to improve your overall health and lifestyle habits.  Start with a good look at: Your basic nutrition status Micronutrient deficiencies are common among those who have dieted chronically and don’t test micronutrient sufficiency to know what changes or supplementation they need.  Sleep quality & quantity  Cravings & Crashes – if these exist, adding significant exercise stress is not likely to help you but might throw you under the bus. So either a light strength training component, lighter weights higher reps and just one or two sets to start, or even beginning with foundational activities like walking or yoga instead may serve you best through this time.  Beyond that, when you’re performing an exercise, you need to know the good technique.  What Is a Good Technique? A squat is not a squat. Some common exercise injuries occur because of poor choice of exercise and some because of poor performance of an exercise.  The weight should be solidly on the heels of the feet. The position is a hinge at the hips so that you are sitting back. The knees move only slightly forward.  If weight is felt significantly in the quadriceps and not at all in the glutes, check in the with where you’re weight-bearing in the feet again.  Then there are many versions of squats. A recent study I shared on Instagram as I demonstrated a squat progression featured:   Box squats    Wall sits     Counter balanced squats     Goblet Squats      Landmine Squats  And women who are more quad dominant than men overall may do best choosing a landmine squat because it encourages more hamstring use. And you want to be sure if you’re using quadriceps in an exercise as a female you always have at least one hamstring-focused exercise.  Those are:   Single leg deadlifts  Hamstring curls (at home with a ball) Bridge to a ball (more hamstring activation than the bridge on the floor)  Likewise, when I scroll through social media posts and observe some of the fitness influencers performing exercises, it’s clear that even they don’t know what good technique is. Yet, thousands are following.  Social media is the wild west. Anyone can call themselves a fitness professional. Anyone can do any exercise in any way they want to.  More Questions About Common Exercise Injuries? There you are, we skimmed the surface of how to avoid exercise injuries midlife. It’s not just the exercise. If you’re already imbalanced, sleep-deprived, coasting on coffee, eating fake food, and not enough high-quality nutrient-dense whole food, exercise injuries are more likely.  When it comes to exercise, begin smart and slow with a weekly plan that honors hormones. I do a 10-Day Hot, Not Bothered Challenge infrequently throughout the year, to learn when it’s open for yourself or a friend, click to show notes for the link at flippingfifty.com/hnb-challenge. Drop your questions below the show notes. I love to hear from you.  Resources:  10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge   FREE PDF Muscles in Minutes: https://www.flipping50tv.com   Annmarie Skincare: https://www.flippingfifty.com/bogoskin Additional Episodes You Might Like:  Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach Your Menopause Workout vs Your 30-something Workout  

Are your hormones at menopause causing a roller coaster? Is it your skinny jeans or your genetic genes? What is missing when we’re trying to eat well, and truly understanding what that is, exercise, and truly discovering what that is for you now but making only minor changes?   00:00 If it feels like you’re in a marathon when innocent bystanders sitting comfortably on the curb tell you it’s right around the corner, and yet it never quite is…  Then this episode is for you. I’ve got an expert to talk about more than hormones at menopause and why you may still be struggling though you’re doing all the things (and then some).  As you know if you’ve been here for a minute, we discuss the influence of hormones on exercise, exercise on hormones, and how to change what you’re doing in midlife to cope with the changes and age optimally.  It’s not always enough alone. The body functions thanks to the integration of diet, exercise, lifestyle habits, environment, and genetics. And we’re going to talk a little more about the latter today in a way only she can.  My Guest: Nutrition expert, certified functional medicine practitioner, and speaker Betty Murray, PhD-Candidate, MS, CN, IFMCP helps women 40+ harness their hormones to lose weight, optimize sleep, restore energy, and thrive in life. During her research for her Ph.D., Betty made 4 key discoveries that lead to hormone imbalances that plague women over 40. Restoring balance to these key metabolic pathways is the basis of her Hormone Reset Program which has helped her, and her clients lose weight with ease, restore sleep, and turn up their energy. She is the host of This Functional Life Podcast and the founder and CEO of Living Well Dallas Functional Medicine Center. Betty is a frequently featured nutrition expert on Fox News Broadcasting, CW33, NBC, and CBS.   When women do resistance training they change the cellular metabolism…[favorably] during menopause. -Betty Murray Questions we answer in this episode:  03:35 Weight loss advice is often simplified down to the idea that cutting carbs to control insulin will result in fat burning. Or that a slow thyroid must be the cause of weight gain. Or even stress causes weight gain. All of which is somewhat true. But you say that this view is short-sighted and misses other key hormones that may be causing yo-yo weight gain and weight loss resistance. What isn’t getting talked about? 06:30 You came across some key research that is not getting talked about during your Ph.D., that indicated that menopause changes slow cellular metabolism and turns on the fat switch in the cell. Can you share that? (and how the hell, to turn that off, asking for a friend) 22:35 What about our genetics?  26:03 Genetic analysis has become quite popular. Do you think the answers are in our genes and how can we use gene knowledge to our advantage? 30:00 How do you address these issues to help a woman rebalance these hormones and cellular metabolism?   Exercise that is endurance training: we don't get stimulus to the receptors we want.  -Betty Murray   There you have it, a little deeper insight into your hormones at menopause and the impact of your cellular metabolism based on genetics. And… hope. I’d love to hear from you. Leave a comment in the show notes or join us in the Facebook group if you’ve got a question you’d like me to answer in an upcoming episode.  https://www.facebook.com/groups/flipping50insiders Connect with Betty:  Free quiz: https://quiz.metabolicblueprint.com/sf/cd62b0ef Website: https://bettymurray.com She’s Social: Youtube: https://www.youtube.com/bettymurraycn Podcast: https://thisfunctionallifepodcast.com Facebook: https://www.facebook.com/bettymurrayphd Instagram: https://www.instagram.com/bettymurray_phd Additional Resources:  5 Day Flip

Before we launch into this episode, I want to set this up for you: it’s not about weight. It IS about your health. It’s about your life and you living it. There are a lot of unhappy skinny people. There have been a lot of fat people who’ve lost weight that fear regaining and still don’t love themselves or their life.  00:00 So, my hope is that before you listen to this episode about hitting a weight loss plateau, you have the right perspective.  Weight can have a significant impact on health.  A recent podcast with Dr. Susan Peirce Thompson Why Menopause Weight loss is So Hard and How Your Brain is Taking Over pointed out that we’ve broken a record. Due to the pandemic, we’ve reached a 50% obesity rate. It’s still getting worse, not better. We were headed there, just not this fast.  We all want to look good. Have you ever been praised or complimented for not? But be sure you’re in a good place here. Obsessively thinking about, talking about, weighing your food, thinking about what you will eat/won’t eat, knowing the calorie counts to everything… and how many calories certain activities burn? This is not a health goal.  Let’s listen with the right frame. 01:56 My Guest:  Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is the host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive thru menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses, and dogs. Our BIG question in this episode: 02:49 What Causes a Weight Loss Plateau? And the five strategies you can use to bust through it. This is especially important for those who are most weight loss resistant. 08:23 Once you’ve looked at all the obvious:  not exercising enough exercise too much (if you’re savvy to hormones you know this) eating too much or too much processed foods eating too little (if you’re savvy to hormones you know this too) midlife women will ask…What can cause a weight loss plateau?    Get Dr. Anna’s New BOOK:  Menopause: Five Unique Eating Plans to Break Through Your Weight Loss Plateau and Improve Mood, Sleep, and Hot Flashes (Pub date: 4/12/22)  https://www.Flippingfifty.com/menupause  She’s social:  Instagram: https://www.instagram.com/thegirlfrienddoctor/   Other posts & episodes with Dr. Anna Cabeca, DO, FACOG you might like:  How to Keto Correctly for Women Over 40 with Dr. Anna Cabeca What you really want to know about “urinary leakage” (Part I) What you really want to know about “urinary leakage” Part II

Love your midlife body? It’s not like a pair of broken-in shoes, is it? We tend to find flaws more often than appreciation if we’re not consciously working on a positive attitude. If you struggle with exercise, weight, or habits that support an optimal weight, then this may be for you.  00:00 We’re talking about a topic women don’t talk about regularly amongst themselves. They also don’t talk about hating their bodies. We pretend on the surface to have it all together or at least don’t share the dirty little secrets that we’re vulnerable to negative thoughts. Depending on who we are we may go to great lengths to cover up the insecurities we have about our midlife body image. We may pretend it doesn’t matter.  Even if you’re of normal weight, even an envied ideal weight, you likely know the feeling of not feeling quite thin enough or fit enough. I’ve worked with many women in 38 years. Individually, in groups, online, on the phone, in person .. and it doesn’t matter how much you weigh or what size you wear. Women all over of every size and shape share this universal feeling of not quite being there, yet.   So this episode is for you and me and all of us. It’s for every young girl you raised or mentored, and for the ones who raised you that you adore and perhaps even now with wrinkled skin and well-earned deep lines, don’t feel strong enough, experienced enough to be “there,” yet. My Guest: Tanja Shaw is a sought-after life and weight loss coach, founder or Fit + Vibrant You Coaching Programs, owner of Ascend Fitness + Lifestyle, a holistic health coaching studio in Chilliwack, BC. and host of the Fit and Vibrant You Podcast. Tanja has built a credible reputation for helping 1000s take control over food, feel good in their body, and fully LIVE their life. Tanja, her husband Keith, and their son Jacob live in Chilliwack, BC, about an hour outside of Vancouver Canada. She loves being active outdoors, such as running, hiking, paddle boarding, mountain biking, and camping. She also loves a good cup of coffee and a glass of red wine.   “I like the world of ands” -Tanja Shaw   Questions we answer in this episode:  02:50 So many women want to lose weight, get fit, etc., why do you think self-love is so important - and potentially so missing? 05:24 What’s some evidence that self-love is missing?  10:17 Women often have this idea that when they lose weight, get fit, or look a certain way, they will feel a certain thing. Let’s unpack that and what really happens. 11:05 If you love and accept yourself, a woman may fear it means that she has to accept where she is right now or settles. What do you say to that? 12:21 What else comes up when you discuss self-love? 17:45 What are common denominators you notice with women who struggle with consistent healthy dietary, exercise, or lifestyle habits that lead to optimal weight? 29:55 We know this is important... but HOW do you actually do it?   Most times we don’t just want to lose weight, we want to feel a certain way. -Tanja Shaw There you have it, our episode for midlife body love. Take a minute and tell her she’s great. Tell her thanks. For the babies, the pleasure, the stamina, the tolerance, and all the things to come. You’ve taken her on a ride and she’s still taking you around the block. Connect with Tanja:  Free Training for Women Over 50: www.fitvibrant50.com Website: www.tanjashaw.com She’s Social: Instagram: www.instagram.com/tanja_shaw Facebook: www.facebook.com/tanjashaw Additional Resources:  5 Day Flip

What happens after a betrayal? And what qualifies as a betrayal? Is it when your sister breaks a promise or your parents fail to accept your partner? Is it when a friend fails to be there for you during a time of need? Is it when someone keeps the truth from you for years yet claims it’s not a lie?  [00:00] We’ve all been betrayed by someone in our lives. Some small betrayals happen regularly. Others, the big ones, the hurtful deeply painful ones aren’t as easily forgotten or overlooked. But when betrayal happens from someone you love there are some big decisions that are made. Consciously or unconsciously they’re made. We don’t stay the same.  Even if we were to pretend we could, after a betrayal everything changes. Does a relationship go on, can it? Can you get past it?  Are there degrees of betrayal? Some for which there’s no healing? And others that are easier to move through? I ask my guest these questions today. And we’ll have questions for you too. In fact, if you’re able you may want to take the quiz even before you listen. The link is in the show notes to find the quiz. Those show notes are: … “after a betrayal.” My Guest: Dr. Debi Silber is the founder of the PBT (Post Betrayal Transformation) Institute and is a holistic psychologist, health, mindset, and personal development expert, the author of Trust Again, and is a 2-time #1 International bestselling author of The Unshakable Woman AND From Hardened to Healed: The Effortless Path to Release Resistance, Get Unstuck and Create a Life You Love. Her podcast: From Betrayal to Breakthrough is also globally ranked within the top 1.5% of podcasts. Her recent Ph.D. study on how we experience betrayal made 3 groundbreaking discoveries that changes how long it takes to heal. In addition to being on FOX, CBS, The Dr. Oz Show, TEDx (twice), and more, she’s an award-winning speaker and coach dedicated to helping people move past their betrayals as well as any other blocks preventing them from their health, work, relationships, confidence, and happiness they want most. Questions we answer in this episode:  [03:40] Who decides what qualifies as a betrayal?  [06:00] Tell us about betrayal-why does it hurt, what does it impact, what does it create? [07:33] How does an unhealed betrayal impact our health, work, and relationships? [09:58] How do we know if we haven’t healed from a betrayal? [14:14] What are the 5 stages from betrayal to a breakthrough that were discovered in your study? [22:27] What do we need to do to move forward and heal after a betrayal experience? [33:33] What were the 3 discoveries you made during your study? What’s post betrayal syndrome and how do we know if we have it? What’s Post Betrayal Transformation and how is it different from posttraumatic growth? What are the questions we can ask ourselves to see if we’re numbing/avoiding/distracting ourselves? [34:59]How can we learn to trust again after a betrayal? Connect with Debi and take her quiz: https://thepbtinstitute.com/healed-or-hardened-quiz/ She’s Social: Facebook: https://www.facebook.com/InspireEmpowerTransform Twitter: https://twitter.com/DebiSilber Linkedin: https://www.linkedin.com/in/debisilber/ Instagram: https://www.instagram.com/debisilber/ Youtube: https://www.youtube.com/debisilber Additional Resources:  5 Day Flip