The Flipping 50 Show

Strength training for the midlife woman is so important. Our guest today is a perfect example. Former and recovering endurance athlete, Jen, joins me. My guest today:  She is a former endurance athlete who spent years doing countless triathlons, full and half marathons.  Jen didn’t enter the age group world of running until age 33 but, once she started the only thing holding her back was her pain. During her competitive endurance, she suffered bulging discs, anemia, and extreme joint pain.  Looking back now, she knows it’s because she didn’t implement several important factors into her training as she was aging.  On January 1st of 2020 when other people were making their New Year’s resolutions to start running more as a part of their healthy habits, she entered running retirement. She finally ditched the constant pain. She focused on strength training, something that she had neglected for many years. In May of 2021, over 1 year after she’d hung up her running shoes she thought she would never do it again she conducted her own science experiment. What happened next over the next 18 weeks solidified in her the importance of strength training for the midlife woman.  Jen designs workouts that empower, not defeat, and that helps you realize that your best is ahead. Questions we answered in this episode: What changes have you made in your own training compared to your 30s? Were you a gym rat or at-home workout fan before the pandemic? Are you finding you can get a good workout from home?  Describe your ideal workout  What is it that you think makes a program appealing to midlife women? Historically you spent a lot of time strength training – as we mentioned in your bio, what would you have said the percent of cardio vs strength was then and what was it now?  How have changes affected your body composition, energy, and all things related to hormones? Your URL to send listeners:  https://fitwithshaver.com Connect on Social: Facebook  Instagram:@fitwithshaver

If you spend half a minute on social media, you will could be led to believe fat gain in menopause is normal and fat loss in menopause is hard and requires extremes. If you want to invest a few minutes here, I’m going to do the best I can to convince you otherwise.    You might also be here and it’s not that you gained weight in menopause, but you were already carrying it. But now a few more pounds have made it too unbearable. You’re not feeling like yourself and don’t like the look of your future.   02:20 First: remove these hormone roadblocks for fat loss in menopause.  The truth is you can’t go through a roadblock. No shoulder on the right, construction on the left. That’s what’s happening with cortisol, insulin, and several other hormones working against you. Let me give you an overview of them. Then give you the fix. Want it all handed to you? I’ll share a link to the Flipping 50 Fit U program. This month when you join, you also get access to the metabolism makeover course (valued at $699).   I’m going to talk about the hormones one by one and what they do and how they help or hurt your fat loss in menopause.    Cortisol What it does: energy and adrenaline during times of stress From: stress (of all kinds) Lack of sleep  Inflammation Emotions  Poor gut health Over training (exercise) Over or under eating (lack of micronutrient density)    Lifestyle habits that help: Move more, exercise less. Get enough sleep.  Lifestyle habits that hurt: Skipping meals, skimping meals, and even fasting to extremes may not be ideal for you.    Insulin:  What it does: reduces blood sugar by removing glucose from the blood stream.  Lifestyle habits and time of life that make you more insulin resistant: too little exercise, wrong foods at the wrong time (More insulin, more likely to store rather than burn fat).  Lifestyle habits that help: Walk after meals. Increase protein and decrease processed carbs. Even the same level of healthy carbs that used to work can be too high for some.    Ghrelin: What it does: your hunger hormone tells you that you need more food even if you’ve just eaten Lifestyle habits that cause it to increase: lack of sleep Lifestyle habits that help: Get enough sleep and manage stress.   11:12 Leptin:  What it does: Tells you you’re full.  Why it’s a problem: You keep eating without it.  Lifestyle habits that cause it to be problematic: Disrupted sleep.   Growth hormone: What it does: It's an anabolic hormone that supports muscle building. Why it’s a problem: Production lowers with age and with insomnia or poor sleep habits. Getting sleep is a key to increasing production, but so is strength training.   You produce less of it as you age. If you don’t exercise to build strength you will miss an opportunity to boost it. Some adults might also consider asking their physician about taking it after they’re doing everything else they can.    16:04 Testosterone:  What it does: Why it’s a problem:  Getting sleep is a key to increasing production and to optimizing your strength training.  Lifestyle habits that hurt: alcohol, sugar, low protein Lifestyle habits that help: strength training, interval training, decreasing stress, protein   Addressed the Habits that Affect the Hormones that Affect Fat Loss in Menopause? Then, begin adding volume, appropriately. Volume of weight training doesn’t mean more days a week. It doesn’t mean super long sessions. It means a volume of stress to a particular muscle or system. A volume of movement just means a cumulative effect over the day. Like to count steps? It may help motivate you to get in a little more activity.    When you start weight loss with the mentality of the 80s, it doesn’t feel good. It can feel good for a few minutes because you have a plan.  But then the reality is, there is usually deprivation involved. It’s not just flipping things you want to remove for things you can have instead, it’s just going hungry and eating something else when it’s taco Tuesday.    Not so in Fit U. I’ll link to it in the show notes at flippingfifty-dot-com/fat-loss-in-menopause    27:51  It’s Data If you treat your body right and use signs that you can’t lose weight or you’re gaining as data, things get easier. You learn to know if you can’t sleep, there are exercise and food choices that help. Then your exercise and food choices improve. It’s all about hormones.    Women in midlife are more susceptible to negative effects of stress… and the weight gain and belly fat that comes with increased insulin resistance. It’s just like you’re more prone to… addiction, or obesity genetically… but it doesn’t mean it will happen. Your epigenetics or lifestyle habits matter more.    You may want to try the CGM that I’m using. (Definitely listen for details on how I’m learning what works for me and doesn’t.) You can get my link in the show notes to save $25 (I do make a small commission) and I will be there with you as you share how it’s going. It would be a great tool to pair with the Fit-U program.    Resources mentioned in this episode: Nutrisense Glucose Monitor   Fit U 

I'm doing a continuous glucose monitor experiment and I encourage you to follow along, if not to join me. There will be links in this episode's show notes to use a discount code and start along with me. I truly think a month of it at least could be the best thing you do, and provide amazing insights into why you might be stuck or ways to change what or how you’re doing daily habits to improve your results.   Our episode sponsor is Fit U… the Flipping 50 program for those with 20 or more pounds to lose. During February you can enjoy 50% off the rate AND the metabolism makeover course (valued at $699). Links will be in show notes.    My Guest Catherine is a Registered Dietitian Nutritionist with a Master's in Nutrition Education from Columbia University. This is a second career for her, after having previously worked in the financial sector for several major global asset managers. However, her passion for nutrition, science, and food found her wanting more than the financial world could offer and so she transitioned to become an RDN. She focused on taking those skills she learned in the high-stakes corporate world to educate and help her clients translate, understand, and optimize their own health.    Questions we discussed today:   Explain what a Continuous Glucose Monitor is and why it's important for women's health What can the data show midlife women? What goals can you set by using a CGM?  What are some of the biggest “aha” moments or surprises for those who wear it? Can you give an example of clients who had a blood sugar spike from certain food and a solution you were able to provide so that food – something they didn’t want to eliminate – was still something they could enjoy? Follow Nutrisenseio on Instagram: @nutrisenseio    Use My Link to save $25 in my first month: CLICK for $25 off the first month Monitor Your Glucose     Other Podcasts You Might like:  The episode with Dr. Beverly Yates (diabetes & blood sugar specialist.) The Strength Training Solution for Belly Fat and Blood Sugar   Sponsored by: FIT U With Metabolism Makeover

My guest today experienced food and weight struggles from many angles. She developed binge eating & exercise bulimia as a high school & college student. After ending that at 22, Debbie had no issues until hitting 40.  Then, not only did she gain 25 pounds without doing anything differently, but she developed gout, digestive issues, joint pain, insomnia, and more. She wrestled with food, her weight, and the symptoms for six years. Slashing and burning calories didn't work like it did when she was in her 20's and she had no idea what to do.  At 46, Debbie Thompson finally stumbled upon the right information to not only lose 30 pounds but all of her symptoms disappeared, and she felt so good that for the first time she realized she could run more than a block. She went on to run several 5k's, 10k's, a few 10 milers, and one-half marathon. In the process, she developed a passion to help other women over 40 experience wellness and food freedom too.  She left her 25-year career as a social worker, went to health coaching school, and has helped women from their 40's through their 60's to feel at ease with food for possibly the first time in their life, end emotional eating & yo-yo dieting, gain energy, ease symptoms, and most importantly know that they know how to keep themselves doing it.  Questions we answer in this episode: What are your biggest tips for women who struggle with emotional eating?  What's the most important step a woman can take to stop yo-yo dieting?  What are some of the risks of dieting for a woman who struggles with their relationship with food (i.e. emotional eating, binge eating, cravings, etc.)?  How can a woman change their eating & exercise habits without willpower or motivation?  What's the one thing you want women to know who keep struggling with improving their eating habits and self-care??  Your URL to send listeners: debbiethompsoncoaching.com  https://goodwomengoodbodiesgoodlives.com   Social media links: https://www.instagram.com/debbiethompsoncoaching/ ; https://bit.ly/debbiethompsonyoutube ; https://www.facebook.com/groups/womenthrivingover40  

It’s January as I record this but wait wait wait if you’re listening later, you just found Flipping50 and your binge-listening (I know you!) because there is never a time of year when we aren’t all conscious of the desire for better wellbeing, health, and fitness in these times. So, stick around and give this a listen.  Better wellbeing goes so far beyond “how fit are you?” and can I just say that question rubs me wrong. Or the assessment, “so-and-so is so fit” … because really, who says? Based on what? Are we gauging this by an actual fitness assessment of your strength, muscle endurance, cardiovascular fitness, flexibility, and body composition? Or are you pretending that some skinny girl who put on a pair of tights is “fit.”  Stop the Scroll Spend that Time Dreaming, Meditating, and Tapping into Higher Vibration Emotions. It’s addictive and it’s become compulsive for many. We check our cell phones something like 96 times a day according to a global tech survey in 2019. I would guess after the pandemic, it’s more since electronics became our lifeline to connection.  If you have work or you have a purposeful reason, of course, you have the need. But I’m talking about allowing constant notifications from Instagram telling you someone went live. What about the endless scrolling, or half-hour you can waste watching Tik Toc or Reels?  Inevitably you come across something that spins you into comparison mode or causes anxiety. Those kinds of things sink your vibrations. If you love it and want to socialize, limit your time and try setting a time other than the first thing that hi-jacks your time and emotions every day. I think it’s tough if not impossible to enjoy better wellbeing if you make yourself regularly feel less-than or not enough.  No one wants a tombstone that reads, “She watched a lot of CNN, and was always anxious,” or “she lovingly scrolled social media in the morning with her coffee.” What are the most important people, purpose, and emotions you want more of in your life? Start and plan around those. Try a social media or news detox for a day, a week, or an “intermittent social fast” where you plan when and take in the highest quality when you do it. Track how your emotions, time, and energy respond. Feed Creativity & Positivity  When I was mostly mom, although also working, and I was all about the day-to-day care and feeding and the sports practices and games, the sleepovers, the birthday parties… I was into scrapbooking. It was a big creative outlet for me. It got me away from grading university students’ papers, writing exams, sitting mindlessly in front of the TV. And I was consuming magazines and following podcasts (there were few but some), and social media of creative, crafty moms. I have an entire bookshelf of scrapbook inspiration with the corners folded down or marked with post-a-notes. It’s what I did with my friends.  When I was a personal training director and business coach teaching customer service, sales, and marketing I was inspired by conferences and recordings from them. Twenty years ago, as I was speaking on stages more frequently, and hosting radio shows before podcasts were a thing, there were audio recordings.  Then building Flipping 50, I would listen to CDs for 20 hours during a round trip driving to Iowa from Colorado. Now, I listen to podcasts or catch up on call recordings or masterclasses every time I go for a walk or hike whether that’s for one hour or three. It may be about business or about women in business specifically, or how to create a work culture that creates a team that works well together with self-initiative.  The point is, I didn’t listen to the same thing for inspiration. It had to change. I needed something directly related to what I wanted. Now, there are so many podcasts that you can search for a voice, an influencer if you will. Or you can search by topic and find podcasts that support you. Sometimes you want short clips of quick tips and for others like me, I crave a 60-minute podcast. If it’s by someone I really respect a 90-minute episode is awesome for a long walk.  Tell me in the comments, what length of the podcast is best for you? What do you love? And why? Feed Your Energy  All too often “wellness” is associated with fitness or a weight goal. The path to that is associated with punishing exercise and deprivation of pleasure in food. That of course backfires and it’s in part why the diet industry is a thriving billion-dollar industry. The seduction of what you really will never attain through starvation and overexercise is from marketing that’s truly damaging to the emotions, metabolism, and health of those that fall for it.  Exercise and diet that supports optimal weight and fitness, will boost energy, endurance, and strength, almost immediately. If you’re instead exhausted, sore, and craving, those are signs something is wrong. Diet culture has led women to believe they should suffer (be cold, lack energy, be constantly hungry) in order to reduce calories and get or stay thin. Not true. Have you tried consuming 35 -40 grams of protein at a meal? Almost impossible for women who first try it.  If you’ve been eating Greek yogurt or having a couple of eggs for breakfast, or collagen protein alone thinking you got your protein in, you’re respectively between about 15 and maybe 20 for the yogurt, 12 grams for the eggs, and not actually satisfying muscle’s protein need with collagen alone. It may help you stay full, but it won’t help you avoid muscle loss that comes with weight loss.  Feed Your Emotions While the connection between better wellbeing and food is obvious. We sometimes starve our souls. You may actually need to start here. When you’re in love or experiencing joy, you make better health choices. When on the other hand you’re grieving, depressed, sad – all human emotions we need to experience - it’s hard to make the choices that support you best. You’re not going to exercise your way out of depression, but you can support it. You aren’t going to yoga your way out of a need to grieve, but you can support it.  It may not start with the movement. Maybe it’s just breath. Try it right now. The very act of taking a deep breath in and then exhaling completely stimulates your vagus nerve. You activate your parasympathetic nervous system. You can experience a greater sense of calm. If you’re grieving, you may not think you need more calm, but more energy. I get it, I lost my mom last year, and just prior to her passing I felt all the energy, the anxiousness, the helplessness. Then after I was drained, hit with the tidal wave of emotions. So, I was calm, too calm for my day-to-day activity. But that kind of calm put me in a place where practicing gratitude and experiencing the love and abundance of care I was receiving from people all around me, helped create more energy. That then got me moving a little more, gradually feeling a little more resilient and a little less fragile.  Experiencing emotions release hormones like oxytocin, serotonin, and dopamine. Those help us feel better. Mentally feeling better doesn’t mean we skip the necessary grieving or sadness we go through in life, but it helps us be able to function while we’re doing it. Try just breathing. Bring yourself to places and times in your life full of love and joy. Then express gratitude. Those are higher vibration emotions that you can tap into as often as you want to so that you can handle the other emotions too.  Find a Purpose  Working in fitness for nearly four decades I’ve heard everyone from teenagers to 60-somethings say they are passionate about fitness. That was often as they explain why they were at a job interview, or sometimes on a podcast.  Purpose, however, is more. The purpose is not fickle or temperamental.  Passion sometimes fades in new fitness professionals when there’s a realization that every part of the job isn’t fun. When it’s not all about Lululemon tights (no offense, I like them too), or donning make-up to teach in front of the class and in front of a mirror. When it’s not just about being bubbly and happy because you teach a couple of classes a day or a handful a week, but you have to think about customer service, pay the bills, and do the paperwork.  We lose a lot of passionate fitness trainers, let’s just say. In fact, 9/10 fitness businesses went out of business in the first 3 years before the pandemic. Of those that lasted for the first 5 years, a smaller but significant portion of those also goes out of business. Post pandemic we know we’re somewhere between 20 and 40% of established fitness businesses haven’t survived or are threatened. Many smaller businesses never actually really start… it isn’t a profitable business, it’s a hobby.  Defining Purpose and Passion The purpose is different. With purpose, you’re committed to a worthwhile cause no matter what. You’re not ignorant of risks but you’re willing to take them and decide you’ll do what needs to happen to make it work. Decisions are made not based on what you “like” to do alone, but on what makes you excited and willing to get up and do what you know makes a difference.  Passion is close to needing to have friends and have people like you. The purpose is willing to say the things that create polarity and swim upstream to make changes you think are necessary. Passion chooses social media posts to be popular. Purpose chooses to say what needs to be said and lets the chips fall where they do.  I’m sharing this with our fitness and health professionals, too. I challenge you that the passion you have may not be for fitness. Consider, if you were in an accident and couldn’t be the physical body you are now, would you still be passionate about fitness and teaching it? If you were financially struggling, would you continue to do this thing you’re doing in the same way you’re doing it, or would it be the first thing you dropped in order to make ends meet?  If you truly have a purpose – in any arena – you’d be willing to take risks, do the thing. If it’s a passion, it is something you’re doing for now. The purpose may mean that your passion is just the vehicle. For me, that has become true. My passion isn’t fitness. It’s about helping people become the strongest, most resilient in each of the roles they play or want to, and fitness & health are how I do it.  Stop Creating a Life That You Want to Vacate and Retire From I remember one of the first semesters I taught in the Department of Kinesiology. I was honored to teach at a university campus I’d been visiting since I was 7 years old. My grandmother had graduated from it in 1922. My mom and dad both attended. My sister, brother, and cousins attended… and then I attended.  But in the hallway after a day of classes, a professor and colleague from a fitness business said something about the number of weeks left ‘til spring break and the end of the semester. I thought, how awful to have created a life you want to vacate and retire from.  In my journey as a fitness trainer who visited my clients in their homes and saw them in fitness centers, I realized there are more people who live like that than don’t.  Listen, no one can or should choose your job for you. In these times a business can be born from an idea and a computer, or even a phone. But if it’s just something that makes you want a day off, that makes waking up in the morning anything but looking forward to, think about what’s missing for you.  Maybe you did retire from that career and we're so ready. The Pandemic changed many jobs. You may have experienced a desire to get out for many reasons. Is there, however, something missing now? Could you fill that void by volunteering? Teaching others the skills you have?  What’s your take-away? Leave me a comment at /better wellbeing below.  The Power of One Looking to get started with an exercise that you love. If you’d like to overhaul your routine, your fitness, sleep habits, the way you eat and nail down priorities, consider spending 90 minutes with me. Before the first-minute starts, I’ll send you homework to return to me, then after our comprehensive discussion about everything you, from your schedule to goals to past, present, and future exercise experiences, I’ll follow up with a plan to start now and an indication of how to progress. You’ll leave with a weekly idea of how to incorporate enough protein, how to intermittently fast, and when to exercise. You’ll have an exercise plan for the week based on whether using videos or following a list of exercises suits you best. Resources:  Ultimate Consultation session

Triathlon Training for fun, fitness, and fundraising Reiki Master, yoga instructor, massage therapist, writer, singer, and multiple Ironman finisher with impossibly slow times. Married to Bob Jordan, a world champion Ironman, singer, songwriter. Terry is mom to a couple of true Heavenly angels;Emily and Thomas as well as an amazing singer, song-writing son, Timothy. We live in Oregon and recently adopted Tucker, a sweet two-year-old, from the Basset Hound Rescue of Southern CA.  Questions we answer in this episode:  Looking into life as a 64-year old triathlete and how we "met"  How did you and your husband meet and make Sharing how you came to triathlon - including your husband and daughter's story if you'd like to share.  How do you handle the resistance of your family and friends looking at you like you're crazy (in the same fashion so many of our listeners are dealing with that on some scale - so they have their own resistance to change and the external resistance: I think we could highlight how they are not alone)  Discussing how to train for endurance and maintain muscle in '60s and beyond  Why did you make your move from plant to animal protein? Resources: www.doingitforemily.com

Want to reap the benefits of meditation? Not sure where to start? I know what you mean!  I’ve recently started meditation and I’m loving it. I’ve taught progressive relaxation and guided imagery for years. I’ve shared with you the placebo effect and value of it in literally changing your life. Here in this episode, my guest brings her insight. ****THIS EPISODE is FOR MATURE AUDIENCES!  Some of the language may offend you. Please be advised that you may not wish to listen. I understand and I apologize. We don’t swear like sailors but the title of my guests program provided me with a choice to share some words you may not like or not. I honored her work and did.**** My Guest  Lori Saitz is the CEO of Zen Rabbit and host of the podcast “FINE is a 4-Letter Word.” She’s an award-winning writer, speaker, and broadcaster, and a nationally recognized expert in using gratitude and meditation to manifest goals faster. The most difficult thing she’s ever done is leave a 22-year marriage. That experience inspired her transformational F*ck Being Fine Experience, through which she guides women in midlife and beyond to a place of unprecedented passion, clarity, and peace. She’s on a mission to lead them to rediscover their purpose so they can get back to a place of liking themselves and their lives again. When she's not working, you can find Lori in the weight room at the gym, because (as she says... though you need not “earn your calories” listeners nor can you “burn your calories” listeners) she does loves baking and eating.  Questions & Discussion in this episode: Why is meditation important to what you do?  What are the benefits of meditation?  What if you can't sit still? Or quiet the thoughts in your mind?  What if you're not good at meditation?  What if I don't have time? How much time does it take?  Are visualization and meditation the same thing?  CONNECT: https://zenrabbit.com/  Social media links:  LinkedIn: https://www.linkedin.com/in/lorisaitz/  Instagram: https://www.instagram.com/zen_rabbit/  Facebook business: https://www.facebook.com/ZenRabbit  Facebook personal: https://www.facebook.com/LoriSaitz  Twitter: https://twitter.com/zenrabbit  Clubhouse: https://clubhousedb.com/user/lorisaitz Debra’s Meditation salvation 14-Day Trial:  Flippingfifty.com/daybreaker CODE: DATKINSON if you decide to stay in the year! You get two months free (and so much more to support mental health)

Increase your protein intake easily with little boost throughout your day. Whether you're busy, have a smaller appetite, tend to skip meals or are trying to lose weight, protein is a girl's best friend. Nothing compares to whole foods, but when you need some variety, some easy to bring along, or to boost a meal, these 10 ideas will start your wheels turning.  1. A Quick Breakfast Option Whether you like to drink it or make it a thicker smoothie bowl, this has been my breakfast of choice more often than anything else for 27 years. If I have leftovers for breakfast instead, a smoothie bowl is my post-workout meal. It’s such an easy, quick way to boost my overall micronutrient density with 2 cups of veggies, ¾ cup fruit, and some super food additions to add nutrition and fiber. It’s a keep-you-full for hours meal. 2. An On-The-Go Option Take along a shaker bottle with the protein powder in it. I do this all the time when I’m heading for errands after the gym or driving more than a few hours. I’ll just add cold water, shake and drink. That way I never miss the window for boosting muscle protein synthesis. I’m not tempted by something that doesn’t serve me just because I’ve let by blood sugar dip.             3. Pre-Workout It’s been proven that high-quality protein ingestion before a workout can reduce the muscle breakdown that occurs with exercise and supports recovery from that workout better than nothing before a workout. So, even if your goal is fat loss*, consumption of protein prior to your workouts is going to power your workout up. (*actually, especially if your goal is weight loss, increasing protein will prevent muscle loss so you avoid that weight regain that occurs from a slowed metabolism) 4. Post-Workout Fuel those muscles. Muscle protein synthesis is reduced in older adults. Two thing that boost it are high dose of high-quality protein (high quality protein = adequate essential amino acids), and a strength training workout that takes you to complete muscle fatigue several times for the same muscle group. Combining those two boosts frequently is the best way to enjoy higher muscle protein synthesis in your second half. If you’re training for endurance events you’re going to need to eat sooner after your workouts because they are tougher, longer, and come more frequently. Your body is in a constant state of breakdown if you’re not careful. But otherwise, you’ll want to wait about 60-90 minutes after a strength training workout. That’s when muscles have the greatest muscle protein synthesis boost from the workout that you’ll then increase further with a high protein shake. 5. Boost Protein Content of Other Breakfast Foods I’ve long forgotten cereal but if I was going to have it, the milk I’d pour over it would be blended first with protein powder. I do occasionally stir protein into oatmeal (or overnight oats) or make sure I’ve got a protein drink to add to that 2-3 egg scramble so I reach my breakfast goal of 30-40 grams of protein. 6. As A Light Meal Anytime A smoothie bowl or smoothie in a glass is a good option if your appetite isn’t ripe for something bigger, or it’s getting late and you don’t want a heavy meal before sleep. I will sometimes suggest clients sometimes do two smoothies in a row to give their digestive system a break. 7. Mid-Day, Guiltless Snack If you’ve got blood-sugar issues or high energy needs and need to snack, you’ll be served best by having protein with whatever else you choose. Got a chocolate craving? Add raw cacao, a little mint extract, and some cacao nibs. Close your eyes and imagine Girl Scout Thin Mints. 8. Boost Muscle benefits of an otherwise low protein meal Drink a “simple shake” (unsweetened almond milk or water + protein powder) along with your dinner if you’re having something low protein. This is super helpful for vegans or anyone choosing a meatless meal. 9. Make Desserts More nutritious and less insulin-spiking You can create puddings, mousse, dessert-worthy smoothies, even cookies using protein powder that reduces the sugar spike and, in some cases makes it a potential breakfast. 10. As a Travel Companion As we travel more again, in each of my recent 6 trips I had protein and a shaker bottle packed so that I had a ready-to-go boost of protein for pre-workout, breakfast, or before meals I knew would be too low in protein for me. Flipping 50’s Paleo Power doesn’t dissolve well in a shaker (that’s both a factor of the hydrobeef making process and the fact there’s no chemical dissolvent in it unlike a large percent of other brands). To mix most successfully, you need a blender. I pack an immersion blender if I’m flying and not staying with family or an Airbnb. Forget About Food For Hours Psst. Don’t skip the Fiber Boost. Most Americans average about 15 grams of fiber daily. For women over 50 the recommendation (though still lower than supports blood sugar and elimination of toxins) is 21grams. Most functional practitioners recommend 35-50 grams of fiber a day. Let your body tell you. If you have weight to lose, keep in mind toxins store in fat, making it harder to lose as your body put it there to protect you. Fiber helps eliminate that from your system more efficiently as you exercise and otherwise sweat (sauna?) to release toxins. Likewise with excess estrogens. To boost your fiber, start by counting your current daily average. Then add 5 grams to your daily intake for a week. (That’s a hearty serving of Fiber Boost in a smoothie. You can also use Psyllium husk. The difference is Fiber Boost contains more than 6 food sources of fiber, so your body recognizes it as a part of a meal unlike it coming from a single source). Remember to increase your water intake when increasing more fiber. Bonus: protein and fiber together kill cravings by boosting satiety.

Wondering how to be confident now in the middle of life, middle of menopause? My guest is the exact woman to share it.  Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth. Over 3 million people have taken her free 30-day #makefatcry home workout challenge, and hundreds of thousands more enjoy success in her online home workout studio Rock Your Life, and with her nutrition and fitness programs and challenges. Hailed as a “gateway to personal growth through food and fitness” she takes an accessible “all or something” approach to living a healthy lifestyle of balance and encourages women to listen to their bodies, trust themselves, and remember that flaws plus awesome equal flawsome! Questions & Topics we discuss on this episode: Why it's all or something, not all or nothing You, I believe were way ahead of the curve when it comes to self-esteem, self-talk, self-confidence above and before body confidence. Where did “flawsome” come from and how does it apply to our mentality towards ourselves and how we talk to ourselves? Why we want to focus more on muscle and less on fat loss How have your strategies evolved or changed to support the menstrual cycle and into peri and post menopause? You talk about Rock Your Life, not Rock Your Body, say more about that? We share something in common that neither one of us signed up for – and that was mold exposure. The timing for both of us may also play a role in changes that have occurred for us. And for me it was a weight gain of about 12 -14 pounds… what kind of effect did that have on you and the opportunity to focus on life and not your body… any struggle with imposter syndrome? When you look to your future what is successful aging look like for you? Connect with theBettyrocker: https://thebettyrocker.com/ @thebettyrocker on IG facebook.com/thebettyrocker free challenge: https://makefatcrychallenge.com Or free Foundations of Fitness Workshop at: https://thebettyrocker.com/#fff/

If midlife has accelerated aging and you're feeling anything but red, hot, sexy and sailing through menopause, this is your episode. My guest has made it her mission to support women on their mission of a stronger, healthier second act. My guest: Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backwards...[listen for full bio]. Dr. Stills is passionate about spreading the word about her signature RED Hot Sexy Meno(pause) Program – the philosophy she developed for you to Reinvent your Health, Explore your Spirit, and Discover YOUR Sexy so that you, too, can create and live the life you desire and deserve! She founded and ran one of the largest and most successful naturopathic clinics in the country for a decade and is the host of The Science of Self-Healing podcast. Questions we answer in this episode: Why do you spell Meno(pause) with a parentheses around the word pause? What is European Bio-Regulatory Medicine? What is so special about your thermography machine? Why is the Lymph and Liver so important for hormonal health? Is Estrogen safe even with cancer patients? Learn more about the Red Hot Sexy Meno(pause) Program FLIPPINGFIFTY.COM/REDHOTSEXY Contact: drstills.com Social media links: instagram.com/drsharonstills facebook.com/REDHotMedicine RedHotMenopause Group