The Flipping 50 Show

The Flipping50 membership is a labor of love in response to frustrations I heard for years with my own private clients and the hundreds of women in midlife training with staff members, then later the thousands of women I know weren’t wrong when they said, “I’m not settling” and “I’m not going to listen to a young male (or female trainer) tell me that I must be cheating or to stick with it even if I feel like crap.” Women in menopause and beyond if nothing else are not afraid to speak their mind, and not willing to put up with something that is not working and doesn’t make sense. As I release this episode, the Flipping50 membership is open and it’s the best time of the year to take advantage of a special Black Friday Event. The special, just like this episode will end and come down. Black Friday Flipping50 Membership We’ll open at the end of the year, but now for a special opportunity like this. I’ll share the details at the end but first I want to answer the questions that are most frequently asked about joining. In a follow up episode I’m answering the most frequently misunderstood science about menopause fitness that you may also want to tune in for while you’re cooking or traveling this week. Will I have access to every Flipping50 program or have to buy more once I’m a member? What programs do I have access to? What equipment do I need to do the exercises at home? What if I have bad knees? Do I need any special technology? I’m not very tech savvy. Do I need to have a Facebook account? Should I have done another program before joining the Café? I’ve been active for years, will this be challenging enough for me? Why would I join when there are all kinds of free videos on YouTube? How often do I get to meet with you, Debra? https://www.flippingfifty.com/cafe $80 off the annual membership 6 12-week strength training sessions Core, yoga, pilates, HIIT Monthly master class Monthly challenge New recipes monthly Live with me 2x a month Metabolism Makeover Course ($699) Exercise Exercise nutrition Sleep Stress Understanding hormones Muscle Protein synthesis Virtual Retreat Jan 8 (Value $197) Strength training + cheat sheets Core + cheat sheet Hormones 101 & 201 with cheat sheet Yoga session There you have it, all the answers to the most-asked questions about membership itself and the benefits. So, here’s the scoop on the special, you’ll save an additional $80 off annual membership (already a significant $139 savings compared to monthly rates. So you’re saving $219 compared to a regular monthly membership. PLUS, right now you’ll be automatically gifted the Metabolism Makeover course (value $699) and the Flipping 50 Virtual Retreat January 8 (value $197). Tune in later this week for the science episode and one other special gift for you, as I open up and share my personal journey through the loss of my mom and her last few months. If I’ve missed a question, please share it with me below the show notes at Flippingfifty.com/Flipping50-membership

This Flipping 50 Insider question comes from Joy who asks about any difference between post menopause fitness and menopause fitness recommendations. She wrote: I’ve been following Flipping 50 for some time and enjoy it! One question, do the same rules apply to post menopause (66) as to menopause? Thanks! -Joy The easy, short answer, is yes they do. Menopause fitness rules (we prefer formula, as in After 50 Fitness Formula™) do apply to post menopause fitness. If anything, in post menopause you have a little more latitude and will be supported by: Increased amounts of low-to-moderate activity And you’ll also have greater increased urgency in need for: high intensity interval training reaching muscle fatigue adequate protein sleep The reasons for that may or may not be obvious so I don’t want to skip over them assuming you’ve got this. The greatest volatility in hormones occurs during perimenopause for the majority of women. (Though this isn’t an “always” rule. It may not apply to you). Because of this, during perimenopause there can be a greater frequency of symptoms including: Fatigue Insomnia Weight gain Bloating Constipation Brain fog As well as others, but these are the most likely to influence exercise negatively So, adding “more” exercise even if it is low-to-moderate exercise during perimenopause could simply add more stress and take you in the opposite direction from your goal. Any “rules” only apply as if you follow a blueprint that you can personalize. You’re not following a rigid plan that ignores the data your body gives you. That’s simply reverting back to exercise programs designed for everyone. You’ve never needed exercise intensity more in your life than now. These are key: High intensity interval training Strength training to muscular fatigue Reaction skill types of movement Mobility Low-to-moderate movement Resources: You Still Got It, Girl strength videos, with the option to add Fast Twitch Interval Videos to it Muscles in Minutes strength videos with the option to add Boxing videos and mobility videos to that For being a podcast listener, you can use this code for a limited time to use or share with a friend for 15% off either of these options. 15podcast [not combinable with other specials/not applicable to sale items. Exp. 12-31-21]  

10 Years of increased physical activity (exercise) AFTER MIDLIFE can reduce mortality rate by 32% Publication: British Medical Journal Subjects: 2205 50 yr-olds in 1970-73 What: Re-examined at age 60, 70, 77, and 82 Results: After an increase in physical activity, subjects could not be distinguished [on the basis of differences in cardiovascular risk factor profile] from those who had always had high activity. The value of increasing activity rates was similar to that associated with stopping smoking compared to continued smoking. Message: It’s never too late! Prove-It-to-Me-Girl? Source:   Byberg L, Melhus H, Gedeborg R, et al. Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort. BMJ. 2009;338:b688. Published 2009 Mar 5. doi:10.1136/bmj.b688 Exercise fountain of youth? It depends. Yes, Exercise can turn back the clock. And then there are some details you can’t ignore. A 2019 study in Aging offers proof you’ve got to eat to win. I’ve shared numerous studies here, blogs, and podcasts (link in bio) about ability to reverse 179 genes associated with aging, reverse mortality rate as you age, and so much more with an “it’s never too late message.” Yet, there’s this little detail. Lifting weights (properly to muscle fatigue), is ONE STEP. You must have the presence of adequate protein to carry out the mission of younger, stronger, leaner. A comparison of low protein after resistance training vs high protein after training found that without high protein, there was no “reverse aging” effect in the muscle. “Regeneration of muscle occurs only with high protein availability after resistance exercise.” For older adults, the amount of protein required to hit the “high protein” threshold, increases. That little bit of cottage cheese or yogurt after, although yes, have protein in them: it’s not HIGH ENOUGH alone. [And remember, dairy may increase inflammation instead of halting it – the goal of the protein- and sabotage your results] Source: Yang C, Jiao Y, Wei B, et al. Aged cells in human skeletal muscle after resistance exercise [published correction appears in Aging (Albany NY). 2019 Sep 24;11(18):8035]. Aging (Albany NY). 2018;10(6):1356-1365. doi:10.18632/aging.101472 Resources: Flipping50 Insiders

Susan from our Flipping50 Insiders group on Facebook asks a question about lowering cortisol levels and I respond in this episode. Who You Ask for Advice Matters Be sure when asking in a group where you don’t know the experience, expertise of the responders (and they don’t know if they have enough information to respond back to you) that you filter the information very selectively. You put yourself at risk if you treat everything you hear from strangers as a round-up of good ideas. If you have a specific problem, unique background, it makes sense to get a specific recommendation made by consideration of history, status now, and relationship with an expert you trust. Just a bit more: I want to point out – and be sure you understand all is said with respect – we want to be careful simply asking in a group for random suggestions without fully knowing the background, depth of the knowledge of contributors, or certainly any responder has all the information they need to respond, can lead you to faulty information. There are two things I’ll address in this short episode: Lowering cortisol levels and improving sleep Asking the right question (of the right people) Member of the Flipping50 Insider’s group? Here’s how to access or join this free group. Looking for support with sleep yourself? Or want a more wholistic approach to stress from all sources? Here’s how best to 1) use a group, and to 2) ask a question, as well as 3) my response to Susan about lowering cortisol levels Question: Anyone have any advice for lowering cortisol levels? I have taken Debra’s advice and have replaced her recommended workouts for yoga/Pilates/walking, etc. I'm up every night 2-3 hours and know I have elevated cortisol levels from stress. I think I am an HSP (highly sensitive person) and have struggled in the past to lower my c. even though the stressor is long gone. I've tried every OTC sleep aid imaginable - both supplement/herb/etc. I was hoping not to have to get an Rx for this, but I am getting discouraged and am chomping at the bit to get back to regular workouts. Any thoughts appreciated. Thank you!! - Susan Answer: I don't have enough information here about your current habits to offer any suggestions. So, it is very important for anyone commenting to realize this is not the best way to reach a solution for an individual. What we might get is simply a roundup of other people’s random knowledge from a wide variety of sources, some credible and some not. A trained health coach will often answer your question with a question. Someone who’s not a health coach will respond only with an answer, that may or may not be right for you. Information Qualified Health Coaches Need Before Reponding: 1) your daily habits 2) what you've tried - and whether that has been systematic and sequential and with adjustments until ruled out 3) are you open to hormone supplementation? in which case testing would help because you’ll know what you want to do with the information 4) what time is the waking? liver activity occurs 1-3am, and if the waking is correlated, may indicate that you need support for your liver with dietary changes and some select supplements you may want to consider 5) it also can mean low blood sugar issues are occurring.  Is Lowering Cortisol Levels the Right Question? So, your question seems to be about cortisol- but have you tested the cortisol? Do you know that's the issue for sure, and the only issue? Low progesterone, low pregnenolone, magnesium deficiency, inadequate carbohydrate at dinner, a need to support liver function (a few things do this), as well as your sleep hygiene could be the reason. You want to get sleep, but the first question you have to ask is, what is the cause of the sleep problem, before going to the sleep solutions. It’s important to ask the right questions. Random actions get random results. So, let’s make sure you put together a plan of action that gets you specific answers to the right questions. But it can be dangerous or a waste of time to ask for random suggestions from anyone who does not know you, your daily habits, your history. Once you have shared that information with a health coach you've established a relationship with (when you have an ongoing problem this is the best way to deal with it). You need to look at whether you need to: reduce cortisol levels so you can go to sleep your cortisol levels are off because you can’t sleep cortisol is your root cause problem or it’s something else Solve the Problem: Identify what the problem and question really are confirm the true root cause of the problem establish a plan know what you are open to as possible solutions. There’s random searching on GOOGLE and YouTube. Then there’s joining a group and asking a lot of people similar to you having similar problems what they’ve tried (unsuccessfully or successfully) that also isn’t a very targeted way to reach an answer for your personal needs. I’ve joined many forums for menopause women and some I can barely stand because the information and questions there are so disturbing to me! It’s what often is referred to as the blind leading the blind. Be sure if you have a problem, you identify the best question to ask, then ask an expert, rather than someone in the same spot as you are. For personal answers you may need to establish a client-coach relationship. Health & Fitness Coaches If you’re listening and you’re a health coach or trainer, I highly encourage you to join our Fitness & Health pros tips so you get content that can directly support your business. No one does it alone. Growing a business takes a village and collaboration. You will go further, faster, when you have a plan. You’re far more likely to take action when you know which steps matter. Spinning your wheels doesn’t help anyone or your business. Join that list by learning more aboutcoaching midlife women here. Flipping 50? And not in our members area or a program yet? Learn how to be first in line when we open here! Resources: Sleep Yourself Skinny 14 Days to Stress Less Flipping 50’s Holiday Gift Guide 2021

It’s not just about how much protein. It’s about what kind, when, and what phase of life or training you’re in that could increase your protein need. In this episode, how much protein and when you need it as a woman in menopause.  It’s still not clear for many so I’m going to attempt to clarify this for you again. We also struggle internally! Cover the wide controversy and reason you still question protein needs Dissolve the biggest challenge you may be have in your mind How much protein do you need? RDAs say .8g/kg body weight or .3 per pound          Significant body of research disagreeing and contesting that this recommendation is far too low for good health, particularly in aging population Protein research says 1.4 to 1.5g/kg body weight (about 120-130 a day) Per meal requirements at least 30 gm per meal – a per meal dose Who needs more protein? Weight loss attempt/dieters          “Whenever you’re talking about weight loss, you should always base protein needs on body weight, not percentage of calories,” says Donald Layman, PhD, professor emeritus of nutrition at the University of Illinois. “Percentage of calories is very misleading. Drop your calories and protein can easily dip below minimum levels. Keep the amount of protein the same and it can be considered high protein on one diet and low protein on another, yet it’s still the same amount of protein.”          Breakdown that occurs with dieting or sensing starvation occurs 50/50, that is about 50% muscle and 50% fat to survive. Dieting on a high-carb diet like the food guide pyramid you’d breakdown 35% lean tissue and 65% fat. If you go on a high protein diet your muscle tissue breakdown drops to 20% while fat breakdown increases to 80%. Add the right dose of exercise and recovery and you get less than 10% muscle breakdown. So suggestions for boosting your fat breakdown and reducing muscle breakdown during weight loss effort: Watch your percent body fat and the amount of lean muscle mass. Don’t drive yourself crazy. Weigh and record once a week. Then look closely at your muscle, fat, and habits if you’re not reaching your goals: Are you getting the required amount of protein daily? Do you need more protein at meals? Support from protein powder, or an amino acid supplement? Do you reach muscle fatigue during every set of exercise twice a week? Do you have enough exercise volume – 3 sets of exercises for major muscle groups? Are you allowing enough recovery between resistance training exercise? In most weight loss groups where there is exercise – where walking, walking and Pilates, or strength training, only subjects with resistance training held on to lean muscle mass and experienced least amount of losses. It takes both high protein and resistance training. Especially as you age. ** High carb is basically RDA standards, High protein is only perception and based on if you reduce calories but keep the amount of protein you eat similar. Older adults (over 65 significantly at risk for sarcopenia) Injured or ill Inactive adults (need high protein nutrient dense even more than active) Under stress (losing weight is a stress) Type 2 diabetes Osteoporosis Obese Why do older adults need more protein? Reduced muscle protein synthesis Potential reduced activity (resistance training stimulates muscle protein synthesis) More easily in a catabolic state (women in menopause with less estrogen and more susceptible to negative effects of stress) Osteoporosis Sarcopenia (#1 reason for frailty is this significant loss of muscle and strength that occurs with aging unless mitigated) When do you want your protein? When you've established how much protein, the question is when? Evenly distributed throughout the day (not all at once) Positive protein balance only lasts for about 4 hours after eating. Bookending strength training workouts Higher for 24 hours after strenuous exercise Studies show ingesting protein before workouts increases energy expenditure after workouts (so as well as boosting strength and lean muscle it supports fat loss) How much can your body absorb at one time? About 15 grams of essential amino acids or 30 grams of protein per meal minimum (to stimulate muscle building) Can’t handle more than 50g What makes a protein high quality? It's not just how  much but what kind of protein you need. Higher essential amino acid profile (you have to eat less of it to attain the same results – meaning a if you eat low quality sources like those from plant foods – you have to consume overall more calories, more carbohydrates, or more fat) Ease of protein digestibility More creatine (for muscle, mental benefits) – very low in plant 3-9 for seniors – higher levels 9 grams per day Greater anabolic response Supports positive nitrate balance (note below) The value of RDA for older adults is debated since its establishment was based on nitrogen balance studies. It doesn’t offer specific recommendations for older adults, who seem to need higher intakes of protein to maintain metabolic homeostasis. The nitrogen balance method is based on the fact that proteins are fundamentally composed of nitrogen, which, after being metabolized through transamination and deamination reactions, is mainly excreted in the urine and, in smaller quantities, in the feces and skin. According to this paradigm, when nitrogen intake exceeds its losses, a positive balance is achieved, which favors Muscle Protein Synthesis. On the other hand, a greater excretion of nitrogen defines a condition of negative nitrogen balance, which puts you in a catabolic state. Suspected the current RDA is insufficient to prevent muscle atrophy in older adults because it’s insufficient to put you in a positive nitrate balance. What are the highest quality food proteins?Organ meats Wild meat (bison, elk, venison, etc) Pork Eggs Why do certain proteins in midlife cause women digestive? Change in hormones causes change in gut biome Reduced stomach acid and enzymes Leaky gut - permeability Dairy (including whey) Eggs Soy Why not whey? Insulin sensitivity if you’re using it for meal replacement Skin issues and food sensitivities (seen with gas, bloating, increased inflammation) Poorly produced Other ingredients Isn’t filling (because its rapidly absorbed) Why not just collagen? When you're looking at your collagen and counting that in your daily total, it isn't included in your "how much protein" for lean muscle and body composition improvements."  It isn’t a complete protein. Collagen does not have a great enough amino acid protein. It’s wonderful for hair, skin, and nails. If given the right collagen strain (there are 5) it can benefit gut health. The essential amino acids (9) and then there are 3 that are BCAAs and one that seems to have the greatest impact which is leucine. You want about 2.5 grams of leucine per meal. Taking BCAAs alone doesn’t help. You need all the essential amino acids. What’s the problem with plant proteins? The number of carbs and calories consumed to reach protein quota (problem creating a calorie deficit) Carb sensitivity is common for midlife women Satiety can’t be attained (fullness before reaching protein levels but not satiety) What is Protein Theory”? Signal to eat more protein, or eat more, until your body has reached adequate protein levels   What if you can’t possibly eat enough protein? Food, protein shakes, and if still not then, boost your protein synthesis with amino acid supplements for high protein boost, the satiety, sleep aid, without the calories. But you also don’t achieve the same dietary micronutrient boost from high-quality protein sources. Example of Combining dietary protein with amino acid supplements You eat a protein – half is essential amino acid (that’s if it’s high quality – but may not be true for lower quality proteins) Amino acid supplements – not “technically” protein For instance eating 90 grams of dietary protein then adding AAs 20  =  110 grams of protein But the supplements… it’s 100% amino acids 20 grams of protein So you are getting a richer essential amino acid content. However, yes, eat whole foods that support all your micronutrient needs! The equivalent of what would be true for 40 grams of protein. How can you get more protein without tons more calories/plant-based diet? Amino acid supplements (see below if you're ready to try) What if I can’t digest protein very well? (many older adults can’t due to reduced stomach acid & enzymes) Digestive enzymes (Betaine HCL) How much protein at breakfast(and what)? Yes, it’s ideal to break your fast before you workout at high intensity Not nothing, not coffee, and not high carbs: not even oatmeal The question of Kidney function Only for those with existing renal disease (eg. Those with diabetes at increased risk) a high protein diet may not be appropriate. Resources mentioned in this episode: Flipping50 Protein Debra’s choice for Amino Acid supplements   Smoothie Recipes The Ultimate Smoothie Guide for Women in Menopause    References: https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf Courtney-Martin G.  False equivalence or fake news: is a peanut really an egg? The Journal of Nutrition, Volume 151, Issue 5, May 2021, Pages 1055–1056, https://doi.org/10.1093/jn/nxab051. Coelho-Junior HJ, Marzetti E, Picca A, Cesari M, Uchida MC, Calvani R. Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing. Nutrients. 2020;12(10):2915. Published 2020 Sep 23. doi:10.3390/nu12102915 Layman DK. Dietary Guidelines should reflect new understandings about adult protein needs. Nutr Metab (Lond). 2009;6:12. Layman DK, Evans EM, Erickson D, Seyler J, Weber J, Bagshaw D, Griel A, Psota T, Kris-Etherton P. A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults. J Nutr. 2009 Mar;139(3):514-21. doi: 10.3945/jn.108.099440. Epub 2009 Jan 21. PMID: 19158228. Paddon-Jones D, Westman E, Mattes RD, et al. Protein, weight management, and satiety. Am J Clin Nutr. 2008; 87(5):1558S-1561S. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008:87(5):1562S-1566S Park S, Church DD, Schutzler WE, Azhar G, Il-Young K, Ferrando AA, Wolfe RR. Metabolic Evaluation of the Dietary Guidelines’ Ounce Equivalents of Protein Food Sources in Young Adults: A Randomized Controlled Trial. The Journal of Nutrition, Volume 151, Issue 5, May 2021, Pages 1190–1196, https://doi.org/10.1093/jn/nxaa401. Other Episodes You may like: Guest interview with Dr Gabrielle Lyons    Guest interview with Douglas Paddon-Jones, PhD   Guest interview with Stuart Philips, PhD   How I use Amino Acids to reach Daily Protein goals    5 Day Flip!

Fat burning during exercise sounds great right? Unless you’re burning in menopause hell to get it. This episode unpacks the science of pros and cons of caffeine before, during and after menopause and before your workout. If it’s that time of year when temps are dropping, the mornings are cool and a fire sounds nice, for some of us it can also be tempting to indulge in hot drinks. Doesn’t it sound cozy to spend an extra hour with one more mug in the morning, or meet a friend for coffee and a catch up? And isn’t it tempting to hop in that line at Starbucks while you’re waiting at the airport for the flight. (or is that just me?) What We’ve Known: It’s well-known that too much caffeine is not ideal for jitters or cortisol. It’s also well-known that caffeine is an ergogenic aid. That is, it offers support for endurance in exercise and boosts fat burning during exercise. Caffeine also has effects on focus. Just the right amount can be good. Yet, caffeine has negative effects on women in menopause. Especially if you suffer from hot flashes or night sweats, consider this. Hot Flashes & Night Sweats A 2014 study published in Menopause Journal (2015) looked at 1800 women. They found caffeine is associated with hot flashes and night sweats post menopause. Caffeine was associated with more mental clarity or cognition pre-menopause. As you might guess the participants weren’t asked to increase caffeine intake or take an inordinate amount of it. One additional point of consideration, in this case they looked only at caffeine intake. Not at whether it was a hot liquid – as in a hot coffee or tea, or an iced latte or coffee. They also don’t include whether the coffees were doctored up with dairy or sugar products which could also affect your response to it. While you’re conditioned by the time you reach menopause to turn to caffeine for support with brain fog, memory, or focus, it could also trigger hot flashes. The caffeine and hot liquids both tend to increase symptoms. Stable Blood sugar levels tend to decrease occurrence of hot flashes. How do you stabilize your blood sugar? Reduce consumption of food and drinks that metabolize as sugar. Increase foods like avocado, and cinnamon – naturally known to support blood sugar stabilization. Last, increase your fiber intake. And of course, exercise. Strength training regularly supports blood sugar stabilization. If you’re pre-diabetic or diabetic, strength training and other forms of exercise should be a part of your health habits. My Caffeine Fix My go- to has become Matcha for a caffeine boost with less jitters, anxiety response. It tends to have the perfect blend of alert and calming effect due to something called L-theanine. I use Pique Tea matcha – link in bio because of it’s quadruple screening. There are tons of matcha brands on the market, not all created equal. It’s a product grown in the shade and not regulated so it’s up to you to choose. Those products that say organic are not necessarily so. If you do it every day, from the lotion you use the laundry you use for washing sheets you sleep on and clothes you wear all day, everything you do regularly matters more. You are getting some caffeine. There’s not none. But there is less. So the boost of L-theanine for focus with a small amount of caffeine seems to be a good combination before a project, a writing session, or anything that requires full-on focus. Another culprit of hot flashes, night sweats, and weight gain is sugar. Anything that metabolizes as sugar is not your friend. That is wine, or other alcohol, processed foods, in addition to the obvious desserts, and leftover holiday candy.   Fat Burning Boost During Exercise? As for fat burning effects of caffeine, a little bit in your system about 30 minutes before a workout can boost fat oxidation. That is, will spare the use of carbohydrates and increase the use of fat as fuel. Good news if you’re reducing your carbohydrate intake, mind you I didn’t say eliminate. Though the study looked at men, and results showed it worked both in morning and afternoon workouts, it’s important as any-stage menopause female you realize the risk of late day high intensity exercise is poor sleep. I shared the benefits of matcha before a workout 5 or 6 years ago. How’s boosting fat burning by up to 29% after interval training sound? Bottom line: If you’re suffering from hot flashes & night sweats, know that your caffeine consumption may be a part. You may be able to have some, just not as much. If you are pre-menopause, struggling with focus or just have a speech to write and need to dial in, a little caffeine might help. Again though, overdoing it won’t give you more focus. Before a workout is a great time to schedule that caffeine. Both should happen in the morning anyway if you’re doing them, to keep the balance with interfering least with your sleep and boost your fat burning potential most. Other episodes you might like: Pregnenolone Steal Boost Your Fat Burn By 29%  Resources Mentioned in this Episode: Matcha I love (and trust) References: https://pubmed.ncbi.nlm.nih.gov/25051286/ https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00400-6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2765999/

There are so many more than 5 benefits of strength training. But If you just even need a reminder today, you need to stick your toe in the water, or you need to be reminded that cardio does NONE of these either at all or as effectively...here you go. 5 Benefits of Strength Training After 50: Accelerated Fat Loss (belly fat) Improved Bone Health Mitochondrial Health Brain & Mood Health Reverse Aging Effects on DNA Fat Loss Want insurance you won’t gain weight, total fat, and belly fat with age? Strength training. Following post menopausal women for 6 years, those that had the greatest consistency with strength training (more details below) maintained weight, total and regional (belly) fat. Those with no resistance training gained significant weight, total and trunk fat over 6 years post menopause. For menopausal women the best ways to combat belly fat (in addition to attention to WHAT and WHEN you’re eating) is a weekly workout schedule that includes strength training and interval training. Strength train to muscle fatigue in each set. Reach breathlessness in your interval training. Volume for strength training should come from the sets and repetitions not from the frequency of lifting. (Increased lifting frequency reduces the recovery time and tends to decrease overall intensity. Split routines get 8x fewer results than a total body workout). Bone Health Increasing bone density post menopause was once thought not possible. In part, however, this may have been due to the very conservative nature of the strength training performed. At best, bone losses were slowed or halted, and even then did create positive change. Imagine, losing 1-2% bone density a year, and then not losing any. That is significant change. Now, more recent studies that combine dietary changes with adequate weight training stimulus have been proven to increase bone density in post menopausal women. The gap in research is clear, though. Some protocols DO NOT WORK to increase or positively protect bone health. Work with an expert in osteoporosis, a Medical Exercise Specialist, and someone who has done the research, is willing to show it to you (as in a list of references and multiple citings). Mitochondrial Health Those powerhouses of energy production, called mitochondria slow in production as a natural part of aging. That is important for many tissues in the body and body function, not just muscle. However, mitochondrial aging can be reversed and or prevented with proper intensity exercise. Both high load and low load resistance training done to muscular fatigue are beneficial for mitochondria health. Again, the solution is not a mild walk every day, but some vigorous and intense exercise, consisting of both resistance training and exercise to breathlessness. Brain & Mood Health Exercise has long been a mood booster for many. It’s also supportive of decreasing signs and symptoms of depression and anxiety, as well as increasing function of the hippocampus (aka, memory central). Resistance training along with cardiovascular training helps problem solving skills and creativity as well. Antiaging Effects on DNA Just twice weekly strength training for 6 months positively influences the expression of 179 genes associated in aging. As a woman in the second half of life, you want to be all over that. I’ve shared this research many times. It’s one of my absolute favorite studies to quote. Shout it from the mountain tops! What are you doing that you couldn’t do twice weekly strength training workouts? This phenomenon of reversing aging is also closely related to improvements in mitochondria function with aging. What is “Strength Training?” Falling under that large umbrella of resistance training, strength training and weight training specifically refer to use of weights as additional load. Body weight training, tubing and bands, even use of water exercise are other ways to use resistance. The key is finding a way to strength train that enables you to safely do more pulling exercises than pushing exercises and harness the metabolism boosting value of reaching fatigue with the major muscles of the lower body. Strength training after 50 comes with dual goals of getting benefits while reducing risks.  Compare, say a Pilates session with a session using dumbbells that result in muscular fatigue in each set. The muscle strength, bone health, metabolism benefits of the strength training surpass that of Pilates exercise. Where to begin? Start strength training after 50 with a solid foundation of basic movements (push, pull, squat and hinge exercises). Use slightly higher in repetitions (15-20 or even up to 25 repetitions depending on your condition). You can use dumbbells at home, or at the gym. You can use machine weights. You will need a bar or equipment of some kind to do pulling or hinging movement against resistance. I prefer use of an assortment of dumbbells, kettle bell and weighted vest for home workouts. Strength Training After 50 Programs you might like: You Still Got It, Girl! Videos STRONGER A Quick start Other Episodes/Posts You Might Like: 4 Short Workouts That work  20 Reasons Strength Training Should Be Mandatory Over 50   8 Strength Training Mistakes Wasting Time (and How to Fix Them)  References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892016/ https://www.frontiersin.org/articles/10.3389/fphys.2020.00652/full https://www.frontiersin.org/articles/10.3389/fphys.2017.00713/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896469/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ Was this helpful? One way you can thank me and keep content coming is by sharing this on your social media timelines. Another is adding a comment, or by joining our Facebook Insiders list. For more information or a quick start to an exercise program if you’ve not been exercising recently, try my “5 Day Flip.”  

Too busy to exercise? I’ve got your quick-fix workouts to satisfy your desire for tone, strength, and metabolism right here. Think it takes an hour for effective exercise? Think again! Here’s 4 of my all-time favorite ways to get a strength workout in anything from 30 minutes to as little as 10. Good news. First, doing longer and more isn’t actually hormone balancing. Your long, drawn out, workouts probably sabotage more than support hormones. And remember, hormones, after all, that determine if you store or burn fat. A tired and drained body can’t lose fat. Second, if you use heavier weights – which your metabolism and bones will thank you for – it takes fewer repetitions. How long can it take to do 5 repetitions? These are my go-to workout solutions to … no time to workout. And sister, we’re talking strength training above all else. Sure, there’s yoga, Pilates, and barre. There’s walking, spinning, and running. When you strip away all the options that are less crucial to your survival and optimal aging, it’s easy. These remain: intervals, stretching and strength. But the greatest of these is strength. It’s not Corinthians. It’s Flipping50. DROP SETS This is also something I refer to as monster sets. It is in fact a monster! You would find the heaviest weight you can lift to fatigue in 15 repetitions. Every set you’ll do will have 15 repetitions. You will complete a set, drop or reduce the weight, and immediately complete another set. You’ll do it at least 4 times. I frequently use this strategy when I’m busy and barely have time to complete a workout. I’ll do it with a squat, and chest press, and a pull like a bent over row. I can complete a short volume-inclusive workout (strange to put those in one sentence for most!) in 15 minutes or less. Yet, no more than once a week do you want to use it. A variety of stimuli is important. So, let’s explore the other three options here. SUPER SETS Alternating exercises of opposing muscle groups or of body parts is extremely beneficial for energy expenditure. Here are three examples: Chest and a Back exercise An upper body and a lower body exercise A chest and a triceps exercise TRI SETS Choose three exercises and complete them in a circuit 2, 3 or 4 times. I do a 3 x 3 with major muscle groups choosing a push, a pull, and a lower body exercise. It’s a 10-minute workout. If I have a little more time, I will add a 4th exercise, often core, so that there is ample time to recover. CIRCUITS Choose 8-10 (or fewer) major muscle group exercises. Sequence them so that you have 2 minutes rest before using the same muscle groups again. Perform each using a combination of repetition range and weight that takes you to muscle fatigue. It’s almost always best to perform to muscle fatigue if you’re a woman in menopause after: Muscle strength Lean muscle for metabolism boosting Bone density (lower rep range) Complete the circuit 2, 3, or 4 times. Take little rest between exercises, meaning move quickly and efficiently then, but take your time and don’t let momentum take over during the exercises. This makes circuit training very different from many bootcamp style classes where you’re just moving in a frenzy. The idea here too is not to boost overall metabolism for the duration of the workout. It is to boost metabolism long term by reaching muscular fatigue with overload to the muscle that changes your metabolism more permanently. (Albiet, yes you have to continue to strength train to enjoy the metabolism benefits. If you stop strength training you will lose muscle).  TIME EFFICIENT EXERCISE WILL: Reduce rest time between exercises (no, there’s not time to scroll the phone, babe) Maintain the recovery of a muscle group before using it again Reach muscular fatigue The idea is REDUCE IDLE REST time, get the volume and the intensity you need, AND still ALLOW RECOVERY for muscle groups by STRATEGIC EXERCISE SEQUENCING. There you have it. These workouts are the substance of my existence… and my body composition that’s remained the same since I was 26. Look it’s not about time. It’s what you do with the time that matters. Except that spending too much time exercising… will definitely backfire on you. There’s that. Adrenal fatigue in midlife is a real concern and it's common. Resources Mentioned in this Episode: 28-Day Kickstart (last time offered in Nov 2021)  Muscles in Minutes 5 Day Flip

Is offsetting bone losses in menopause with high impact safe? Is it recommended? Aren’t you more prone to fractures? This episode explores the recent research in honor of Menopause Awareness Month (and Osteoporosis Day October 20, 2021). If you’re trying to prevent, if you’ve been diagnosed, or if you’ve got younger women in your life who need this information NOW to be better prepared than we could have known to be… this is for you. Episode sponsor: Flipping50 Fitness Specialist (learn more here about how to become one and grow a successful business while you do it) Bone Losses in Menopause Average bone loss is 1.5% per year for the spine and 1.1% - 1.4% for the femoral neck in the first 4-5 years post menopause. Losses slow slightly after this and then increase again in latter decades. Just 6 months into the pandemic research began to emerge about the long-term health effects of short-term muscle loss. The possible devasting disability includes sarcopenia and osteoporosis both, as well as increases in risk of obesity. A combined loss of muscle, strength, bone, with or without increased body fat sets up females specifically for avoidable negative health effects. Osteoporosis & Exercise Exercise is recommended but often with poor and non-specific guidelines for having the most benefit. The purpose of this post is to: Present the continuum of activity results on bone mineral density Present other valuable components of exercise Support prioritization of exercise time for readers Consider a variety of exercises (and non-exercise) interventions and their results Integrating safety Optimal exercise interventions are those favoring a mechanical stimulus on bone both through antigravity loading and the stress exerted on muscles. Two types of activity for osteoporosis prevention and post-diagnosis therapeutic effects: Weight-bearing activities Strength/Resistance exercises What is weight-bearing activity? Defined as any activity one performs on one or more feet. Technically, however it would also include activity weight bearing on the upper body as in a downward facing dog. Where bone density is concerned, there are levels of weight-bearing. Standing in tree pose is weight bearing. Using an elliptical is weight bearing. Neither of those however has any striking force involved as when there is a heel strike in walking. The greater the strike the greater the force to bone. What is resistance exercise? Technically, resistance exercise is anything that provides additional overload to the muscle (and bone) beyond activities of daily living. Resistance exercise includes use of machine and free weights, body weight, tubing, bands, even water exercise or swimming is viewed as resistance training. Each activity falls along a continuum of benefits. As you might guess, use of machine or free weights will surpass swimming or water exercise for bone density benefits. Use of weight training also surpasses benefits from bands and tubing. Though use of bands and tubing may be a first step, an only option depending on access to dumbbells, or machine weights, or support lateral movements unachievable from free-weights alone, the application of heavy resistance is most beneficial and more closely mimics activity of daily life. Of the two activities for osteoporosis prevention and therapeutic effects, strength/resistance exercise have the greatest benefit. This is due to the overload and what is referred to as Minimal Effective Stress (MES). Minimum Effective Stress Walking alone does not improve bone mass. It may have a limited contribution to slowing bone losses. The limit to benefits of walking occurs due to an effect called Minimal Effective Stress. For example, if you walk 2 or 3 miles several times a week, neither walking more days a week or walking 4 or 5 miles offers more bone benefit. You’re already adapted to the stress of your own body weight. What would potentially change or increase bone benefit would be jogging or adding a weighted vest during the walk. (Note: not handheld weights). Similarly, with jogging, once you can jog or run, you don’t get greater benefits by running longer or more frequently. In fact, long distance runners who find low body fat, low body weight, may be at greater risk for low bone density. Older runners who do no resistance training with heavy weight are prone to fractures as much (or more if lower body weight) as general population. It's Not All Bone Strength There is also more than the strength of the bone and of the muscle in consideration of activity. As aforementioned, the balance or stability-enhancing benefit of an activity also plays a part in reducing risk of falls. Where heavy resistance exercise is not possible, lighter weight and balance activities alone will still be beneficial, though not to bone, to improved stability and balance. It’s important that balance is specific to balance practice. Agility, balance and coordination don’t come from strength alone, but must be practiced. For anyone seeking bone density and muscle strength, exercise selection should match those goals. For anyone limited by conditions, injuries, or access, a greater emphasis should be placed on balance and stability, each of which require less equipment. In either case, balance and agility/reaction skills are specific and need to be trained. They aren’t just added benefits from strength training. The Research Women in menopause transition are susceptible to muscle and bone losses that lead to sarcopenia and osteoporosis, respectively. That makes them more prone to falls, fractures, and then increasing bedrest and instability leading to frailty and early death. How Much Muscle is Typically Lost? Traditionally, loss of muscle can be about 8% per decade beginning at age 30. There’s an annual decline in total body LM during 4 to 5 years of the menopausal transition accelerates. The rapid acceleration of losses over a short period of time sets of alarms. If this isn’t countered with sufficient resistance training during that time, or mitigated soon after, it leads to a cascade of events including bone losses.   The accelerated losses do slow again after the surge in early post menopause. Yet, in another decade or more they again accelerate to nearly 1% annual decline in leg LM among women between the ages of 70 and 79. Start at the Beginning The early research for exercise in osteoporosis prevention and treatment was conservative. The list of contraindications for those diagnosed with osteoporosis was long or at least limiting. Recent studies however, explore the intensity of exercise that does more than slows bone losses in favor of that which -even after menopause- where once thought game over, bone density can be improved. Conservative Start Early research scared many women who may have been avid exercise enthusiasts with a passion for downhill skiing or golf, into thinking they couldn’t potentially participate any longer. It suggested they suddenly come with a “fragile” label and are resigned to light and safe exercise. One particular study in the Clinical Interventions in Aging journal I’ve spoke of before but bears mentioning as I kick off this section of a review of studies suggests otherwise. Post- diagnosis, there are considerations, and you have unique needs. You can however, and possibly should, find high intensity exercise that will start and wisely progress that includes both high impact weight bearing exercise and high intensity weight training. That is, includes jumping, as well as heavy weight training. A study intended to be 18 months long was cut short by Covid at 13 months when supervision was no longer possible in March 2020, revealed even without getting to the most intense phase of the program, bone density was improved. In addition, compliance was high, injuries were non-existent.  12-month high impact programs Significantly better results were found in women who did high impact exercise and medication and dietary changes than medication and dietary changes alone. High impact- jumping, hopping, explosive movements was safe and effective 24-week aerobic dance programs Another study in Medicine published in 2019 showed 3 times per week high impact exercise with women not taking HRT, improved bone density. Site-Specific Benefits High intensity exercise is a more effective stimulus for lumbar spine BMD than low or moderate intensity, but not femoral neck BMD, however, the latter finding may be due to lack of power in the exercises performed. Additional Proof for High Intensity High Impact for Bone Losses in Menopause A 2020 study published in the International Journal of Behavioral Nutrition and Physical Activity looked at women 65 and older. For them too higher doses of activity and particularly those involving resistance training are significantly more effective. Let’s talk about dose where exercise for bone density is concerned. It’s important to know increasing frequency beyond 2-3 times a week is not the best way to increase volume. The better application of volume is increased amount of resistance, and increased sets. This will result in a decreased number of repetitions. While muscle can benefit from greater repetitions (performed with smaller weights), bone cannot. If you are able to lift heavy (defined as reaching fatigue in 10 or fewer repetitions) you will have the most bone benefits. Recent Research is Most Specific While you may choose to believe that yoga, that pilates, that walking improves bone density, you’ll want to keep this in mind. In a review of literature including 75 articles, published from 1989 to 2019, results were too variable to conclude exercise effects on osteoporosis. This is proof that some protocols DO and some DO NOT benefit bone density. This makes the statement, “something is better than nothing” questionable if you have a specific goal. You can’t do your boyfriend’s, your daughters, or your best friend’s exercise program and expect the specific results you want without checking the match for your priorities. What we need is an exercisematch.com so you can sort through the prolific options and be sure that if your goal is bone density, or weight loss, or reducing arthritic pain, you are doing the right exercise to match this goal and any limitations. Flipping50’s mission is to make this a little easier for you. Other Health Benefits High intensity aerobic activity in a small co-hort of post menopausal women increased HDL, decreased body fat, and improved VO2 (cardiovascular fitness) but did nothing to lean muscle mass. Now, at first glance this is good. At second you might not think entirely. Even with a loss of body fat, because of the decrease in overall weight, metabolism will be lower. Without adjustments in dietary intake ultimately weight regain is likely. A 2018 study in the Journal of Bone Mineral Research employed a protocol of high intensity loads (5 reps to fatigue x 5) for 4 different exercises, including high impact drop jumps. This study too had a high compliance level, one/100 adverse effects (low back spasm), and positive bone density improvements. Yoga Poses for Bone Density Some holes in the yoga study make it difficult to discern if the yoga was exclusively responsible for bone density improvement. There wasn’t enough control in the activity and habits of the participants. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053). At 22, 22, and 24 months, respectively, 72, 81, and 83 of these subjects reported mean gains of 0.048, 0.088, and 0.0003 g/cm2 per month which is the equivalent 1.152 (22 mos) and .0072 (24 mos). Compare to 24 weeks strength training that include 3.1 ± 4.6%. There’s a significant difference both in results. Yoga and Pilates for Bone Density A 2021 study published in PLoS One showed only non-significant results on BMD. Benefits do occur for balance and stability. As a means of risk reduction from fall-related fractures there is value in these activities. What we each need to do is determine what is our realistic time spend and co-create a program based on the most influential exercises for each of our unique goals. It is possible to create a program that is inclusive of the high intensity strength training, the high impact (where a wise choice) activity, and the balance and stability building movements. This doesn’t have to mean many and separate sessions weekly. Minutes of balance and stability work regularly can be included in warm ups and cool downs. Whole Body Vibration for Bone Density Best indicated for the frail unable to perform other resistance exercises. For greatest effectiveness must contain a component of strength training. There is a degree of improvement in balance and stability from WBV. However, the biggest benefit is from resistance training combined with WBV, not in performing WBV alone. The additional benefit if the platform is available is worth it. The investment in the equipment for home, may not be the best or wisest use of time. There you have it. This summary of recent bone losses and menopause research (provided during Menopause Awareness Month) is intended to get you pointed in the right direction for your exercise journey. References Mentioned: 28 Day Kickstart Fitness Trainers & Health Coaches MasterClass Ageless Woman Summit Stop the Menopause Madness Summit References: Kirwan R, McCullough D, Butler T, Perez de Heredia F, Davies IG, Stewart C. Sarcopenia during COVID-19 lockdown restrictions: long-term health effects of short-term muscle loss. Geroscience. 2020 Dec;42(6):1547-1578. doi: 10.1007/s11357-020-00272-3. Epub 2020 Oct 1. PMID: 33001410; PMCID: PMC7528158. Sipilä S, Törmäkangas T, Sillanpää E, et al. Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. J Cachexia Sarcopenia Muscle. 2020;11(3):698-709. doi:10.1002/jcsm.12547 Hettchen M, von Stengel S, Kohl M, Murphy MH, Shojaa M, Ghasemikaram M, Bragonzoni L, Benvenuti F, Ripamonti C, Benedetti MG, Julin M, Risto T, Kemmler W. Changes in Menopausal Risk Factors in Early Postmenopausal Osteopenic Women After 13 Months of High-Intensity Exercise: The Randomized Controlled ACTLIFE-RCT. Clin Interv Aging. 2021 Jan 11;16:83-96. doi: 10.2147/CIA.S283177. PMID: 33469276; PMCID: PMC7810823. Ilinca, Ilona & Avramescu, Taina & Shaao, Mirela & Rosulescu, Eugenia & Zavaleanu, Mihaela. (2010). The role of high - impact exercises in improve bone mineral density in postmenopausal women with osteopenia or osteoporosis. Citius Altius Fortius. 27. Yu, Pei-An MDa,b; Hsu, Wei-Hsiu MD, PhDa,b,c; Hsu, Wei-Bin PhDb; Kuo, Liang-Tseng MDa,b; Lin, Zin-Rong PhDd; Shen, Wun-Jer MDe; Hsu, Robert Wen-Wei MDa,b,c,∗ The effects of high impact exercise intervention on bone mineral density, physical fitness, and quality of life in postmenopausal women with osteopenia, Medicine: March 2019 - Volume 98 - Issue 11 - p e14898doi: 10.1097/MD.0000000000014898 Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone. 2021 Feb;143:115697. doi: 10.1016/j.bone.2020.115697. Epub 2020 Dec 24. PMID: 33357834. Pinheiro, M.B., Oliveira, J., Bauman, A. et al. Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 150 (2020). https://doi.org/10.1186/s12966-020-01040-4 https://www.frontiersin.org/articles/10.3389/fphys.2020.00652/full https://www.frontiersin.org/articles/10.3389/fragi.2021.667519/full Watson, S.L., Weeks, B.K., Weis, L.J., Harding, A.T., Horan, S.A. and Beck, B.R. (2018), High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res, 33: 211-220. https://doi.org/10.1002/jbmr.3284 Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085 Fernández-Rodríguez R, Alvarez-Bueno C, Reina-Gutiérrez S, Torres-Costoso A, Nuñez de Arenas-Arroyo S, Martínez-Vizcaíno V. Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis. PLoS One. 2021;16(5):e0251391. Published 2021 May 7. doi:10.1371/journal.pone.0251391

I won’t keep you in suspense. Your biggest obstacle to fitness in menopause is stress. I’m going to look at stress from all angles but spend the majority of this episode pointing to how you can counter the allostatic (all sources) stress load. There’s stress from: Poor sleep Inadequate nutrition Insufficient nutrients Too much exercise Exposure to toxins Relationships Finances Life situations Hormonal response to menopause And each of these is compounded by another. During the pandemic, each of them may be happening at greater frequency, with greater severity. As a result of stress, your body puts out cortisol. Sometimes that works well. You need the energy to step up your game temporarily. But over time if it’s up there’s that nasty equal and opposite reaction that happens and you know what that feels like. It’s exhaustion, “always tired,” weight gain, never able to relax, monkey mind that can’t shut off. Too many women resort to: More exercise Undereating Fasting as an excuse to cut calories Juice cleanses Their go-to quick-fix – resorting to 5-hour energy, 2-4 cups of coffee Insert _______ Diet Basically, ignoring the root cause and wanting the quick fix. Because YOU’RE VULNERABLE and every marketer knows it. So.. know that is all a part of it. And I won’t leave you hanging if you want a fix, my team and I decided on the spot, spontaneously on Monday to bring back a Flipping50 favorite – the 28-Day Kickstart. I’m going to do it live with you in November. If you’re stuck and nothing is working… If you need the accountability of a program, and of a group and a coach… If you are at a “I’m doing it but it’s not working” spot… Here’s how it happens: It starts the first week of November You get materials the last Thursday of October You get 4 coaching sessions with me – which I don’t do anymore. That’s a $500 value alone. You can see details at flippingfifty.com/28daykickstart But today, right now… I want you to understand this ONE powerful thing. You can start this TODAY and decrease your stress level! Dopamine – eat more protein, move frequently, prioritize sleep, get sunshine Oxytocin – hugs, sex, a pet, hold hands, smell your mama’s recipe, essential oils, Hallmark movies Serotonin – sunshine, venting, find a group, this podcast, and movement (the ultimate trilogy) Endorphins – self-select some exercise Notice some overlap? Yes. Totally, these hormones are very related and similar activities support them all. Also sounds like a list of good habits for menopause too. Pay most attention to the things you can control. Sunlight Exercise, movement Calling a friend Music or memory lane Get more protein – shift to a caring for yourself and pleasure experience with food Surround yourself with a group Because that will help with the things you can’t: Being in the mood for sex Sleep Your biggest obstacle to fitness in menopause is the stress. You can’t remove it without removing all the meaningful things and people in your life. You can offset it. Balance the scales. You’ll become more resilient, have a better immune system, and you’ll decrease the negative effect of stress: fat storage. I’ll put all the things we’ve mentioned in this episode in the show notes at flippingfifty.com/fitness in menopause Mentioned in this Episode: 28-Day Kickstart Protein Masterclass October 13