The Flipping 50 Show

If weight loss is elusive and faster weight loss is all you can think about, then this episode is for you. In this special interview we discuss things the two of us do for our clients and the confusion with decades-old dogma. You’ll get a clear view – or a refresher course – in lessons that are unintuitive and yet scientifically sound for women in midlife. And… got a partner who also needs some support? I’m asked oh-so often about who can help the guys? Who’s the male counterpart of Flipping50? Well, Stu helps both men and women while I no longer do. At the end you’re going to want to go visit Stu’s site. Here’s the link. https://www.Flippingfifty.com/STU Let’s dive into the secrets to faster weight loss for women over 40! My guest: Stu Schaefer is a 20-year award-winning weight-loss coach. He specializes in helping people put their body into The Thermogenic State so they burn fat constantly… and can lose weight like they did in their 20s. Stu struggled with anorexia in his teens, and when he overcame his eating-disorder he realized he wanted to help people create their perfect body in a healthy, sustainable way. Since then, Stu has helped thousands of people transform their body and empower themselves to create massive success in their life. Questions we answer in this episode: What is The Thermogenic State? What is Repressed Metabolic Syndrome? How does too much exercise prevent weight loss? What are the biggest nutrition mistakes that prevent people from losing weight? Is cardio or weight training better? Visit Stu’s site: https://www.Flippingfifty.com/STU Follow Stu: IG @stuschaefer Special Post Show Notes: Listen, you know I don’t believe in “fast fixes” and I don’t have just any guest who wants to come on the podcast do an interview (and trust me, I’m asked frequently). I only bring in experts I know and trust. They’re vetted for you by me. If I wouldn’t do it, wouldn’t recommend it to my family and friends, then you don’t find it here. In case you’re not a regular listener (yet), and you’re just here because the title got your attention, then you need to know that’s how we roll here.

Exercise can age you? Yes, in spite of the long list of benefits and disease-halting, preventing features the wrong exercise can age you. This episode unpacks the pros, cons, how’s, and what’s. Exercise training is one of the few non-pharmecuetical interventions that improves health span by delaying age-related diseases and preventing early death. That’s a happy statement that lands a little glum. “I’m going to workout today to prevent early death,” said no one ever. So, let’s not forget that with the right exercise you don’t have the negative side effects every drug ever has, you also get the positive benefits of exercise too. Immediate gratification is alive and well for exercisers. Click here for benefits of one workout In this episode: How could exercise be aging you at worst, or limiting your results ? What are telomeres? What influences their length Set the Stage for this post: The length of your telomeres (on your chromosomes) is one of the main indicators of biological age. They shorten with cellular division. That’s happening constantly as we age. New healthy cells are needed. To imagine telomeres, you can take yourself back to junior high science and the image of DNA and discussion of chromosomes. For an analogy we can all understand, telemeres are like the little plastic covers on the ends of shoelaces that keep them from fraying. With me? The longer your telomere, the better. In the aging process they shorten. But telomeres are influenced by many factors. This is where it gets good. We can influence our telomere length and therefore, change our biological age. Your telemere length is altered by: your diet genetic predisposition healthy (or not) lifestyle But your training status and physical fitness are the major factors that control these kinds of DNA changes. “TL is positively associated with cardiorespiratory fitness, physical activity level (sedentary, active, moderately trained, or elite) and training intensity, but is shorter in over-trained athletes.” Even a single bout of [optimal] aerobic exercise may support telomere length. (Learn other immediate benefits from a single bout of exercise here). “While exercise cannot stop the biological aging process, a rigorous training regime may lead to slower declines in strength or aerobic capacity from their maximal values” Isolating a discussion to telomeres only is almost impossible. The level of strength and endurance, and ability to control for reduced injuries, influences ability to perform activity that improves telomeres. For that reason, it’s important to discuss the foundational need for strength training. Especially, that type of challenging strength training that results in muscle fatigue. The use of power, a component of strength + speed, provides an optimal benefit for reaction skills, and maintenance of fast twitch muscle fibers. Fast Twitch Muscle Loss  [Click image above to play the video] Establish a foundation of strength with lower weight and higher repetitions (20-25). The benefit during the first 6-8 weeks is derived from the neural connection (brain to muscle messaging) so starting with too much weight is counterproductive to injury risk and offers no additional benefits. From there, progress to a reduced repetition range (that will require a heavier weight or a strategic slowing of movement). Maintain this for another 6-8 weeks, gradually introducing some power in latter weeks. Too Much Exercise and Fat? In prior posts I’ve shared why too much exercise inhibits your fitness and can prevent weight loss or keep you fat. Women in menopause are much more susceptible to this and the delicate balance of stress, and sleep disruptions. Aging Backwards Sound Good? Each quarter Flipping50 opens one exclusive members-only strength training sessions to the public. Learn more here. The 12-week, made-for-menopause program, consists of less, just better strength training-only workouts, a private group and an easy way to fit this life-altering exercise into your life. The program is closed right now. But you can stick a toe in the water if you want to do something while you wait.  Exercise can age you, and if you realize yours might be and isn’t working for you right now, the 5 Day Flip may be a perfect next step. References: COLLINS, M., V. RENAULT, L. A. GROBLER, A. ST CLAIR GIBSON, M. I. LAMBERT, E. W. DERMAN, G. S. BUTLER-BROWNE, T. D. NOAKES, and V. MOULY. Athletes with Exercise-Associated Fatigue Have Abnormally Short Muscle DNA Telomeres. Med. Sci. Sports Exerc., Vol. 35, No. 9, pp. 1524–1528, 2003. Sellami M, Bragazzi N, Prince MS, Denham J, Elrayess M. Regular, Intense Exercise Training as a Healthy Aging Lifestyle Strategy: Preventing DNA Damage, Telomere Shortening and Adverse DNA Methylation Changes Over a Lifetime. Front Genet. 2021;12:652497. Published 2021 Aug 6. doi:10.3389/fgene.2021.652497

How many times have you shrunk, bit your tongue, instead of having the confidence in midlife to speak your mind? What do you wish you could have said? Stay tuned for this episode My Guest: Andrea Owen is an author, global speaker, and professional certified life coach who helps high-achieving women maximize unshakeable confidence, and master resilience. She is the proud author of two books, which have been translated into 18 languages and available in 22 countries. Her latest book, Make Some Noise: Speak Your Mind and Own Your Strength was published in August 2021. When she’s not juggling her full coaching practice or writing books, Andrea is busy riding her Peloton bike, chasing her two school-aged children or making out with her husband, Jason. She is also a retired roller derby player having skated under the name “Veronica Vain”. Questions we answer in this episode: What made you decide to write this book and why now? What is the title all about – beyond opposite of keeping quiet? At the end of every chapter, you walk readers through what you call "The Unlearning" and there are four steps. What are those 4 steps and why did you put this in each chapter? When people have life challenges that crop up, what advice do you give? There's a chapter in the book called, "Stop Ignoring the Brainwashing that is Making You Small". Let’s dig into that. What advice do you give women who are in victimization/stuck blaming others for their challenges? You say that pleasure is something women can focus on in order to make more noise in their lives. Can you tell us about that? Confidence in midlife is so much easier when you unlearn the limiting beliefs that you gained decades ago. Get the bonuses for the book here: https://www.AndreaOwen.com/noise Connect: Instagram Facebook Twitter YouTube Pinterest Resources Mentioned: The How of Happiness

What's the right menopause exercise intensity?  Life can be intense right now. This podcast is as the title suggests, about the exercise intensity for optimal aging for women in menopause. It’s not just regurgitating position statements and guidelines written inclusive of all ages and both genders. It takes into account your unique journey, as well as the collective needs of women in menopause knowing the trend of hormones during peri to post menopause transition (and beyond). Our episode sponsors This episode is sponsored by STRONGER, my 12-week strength training program designed for women in menopause, and by the Flipping50 Advanced Fitness Specialist for fitness professionals. I’ll put links to both in the show. Be sure to visit the website if you need a strength training program proven to work for women in menopause, or you’re a fitness professional who needs better solutions for her clients. You’re Making History You’re part of the first generation of adults who have been exercising the majority of your adult life. You influence 85% of buying decisions in your household. But not just yours. You influence 3 generations. What you learned when you began to exercise all those years ago is not what will serve you now. You do not have the same hormones you had (which together with your lifestyle habits influenced the body composition and metabolism you have right now) Science has had 40 years to prove itself wrong or improve and using what worked then even for a 20-year-old, wouldn’t be the optimal way to exercise now We do not live in the same world or have the same toxins or stressors What you learn from any living human with a PC who chooses to post online or author their own self-published book, blog, or videos may not be based on science about women just like you. Can Instagram influencers in their 20s and 30’s inspire you? Maybe. You’ll tell me. Can they give you the science of how to exercise optimally in your 40’s, 50’s, 60’s and 70s? Unlikely. About YOU or About Them? Even early 40-something trainers who are not yet aware of the hormonal differences during menopause that influence and are influenced by exercise, will fail you. Until, at least, they begin to experience it. Or they’ve spent years training women beyond 40. Fitness professionals are often first motivated to become active themselves because they want to look, feel, or perform a certain way. (Which is hardly personal training if they’re only sharing what is working at the moment, for them). But the way of one is not the way of masses. There is no one way for masses. There is a blueprint. No two women, for instance, experience the same menopause. Some symptoms are common among women. Yet, some women experience some of the 34 symptoms others never even know exist. HIIT and Menopause While HIIT can produce results, too much of it without proper recovery can lead to overtraining. “Too much” BTW is far less than you think it is. [45 minutes a week – a week – after which injury rates climb dramatically, especially a concern for midlife women.] For this reason, it is important to include other types of metabolic conditioning. However, what is often recommended is not always best, either. Steady-state training (your 80’s exercise friend) features a high volume of work to enhance aerobic capacity. The red flag there? “High volume” of work. For women in midlife amidst hormone fluctuation (and beyond) steady state for too long too often is the most likely to cause cortisol issues. Move more, yes. Take walks, but not with a “must get in target heart rate range” slant. Avoid “moderate intensity” exercise for the most part. You’ll also be told, by some very popular brands today, even led by soon-to-be midlife women, that exercise at a low intensity burns more fat.  (A small lesson in fat burning is necessary here). Burning Fat in Menopause Here’s what the studies show. Visceral belly fat is most influenced by High Intensity Interval Training. Second to that, is lifting weights, the heavier the better. Muscles must reach temporary muscular fatigue. Old: Get moderate intensity exercise. New: Get moderate amounts of low and high intensity exercise. Let’s describe all the tools in your intensity arsenal. Low-intensity interval training (LIIT) uses low- to moderate-intensity intervals combined with periods of active rest to improve the efficiency of the cardiorespiratory system to deliver oxygen to working muscles. [Pete McCall’s new book, Ageless Intensity, introduces these intensity labels to you well. I interpret them here for you with more commentary on how they influence menopause fitness and the midlife woman. If at the time of this post Pete’s Flipping50 podcast, isn’t yet published, it soon will be.] Variable (duration) interval training (VIT) alternates between short, intermediate, and long periods of work to challenge the body to work efficiently for different lengths of time. In addition, variable-intensity interval training (VIIT) alternates between periods of low-, moderate-, and high-intensity exercise to provide an overload. For instance, in advanced interval workouts for our Flipping50 members, I will include sets of HI with short LI recovery, longer duration HI intervals with moderate recovery, and long moderate intensity intervals with short LI recovery. The following is an example of combining VIT and VIIT. (VIIT is generally present in any HIIT workout that includes alternating high and low intensity intervals since it also includes a progressive warm up. Interval Training Workout (treadmill) Warm Up: 1:00 LI walking 4mph :30 MI jog 6mph 1:00 LI walking 4mph 1:00 MI jog 6.5mph 1:00 LI walk 4mph 1:30 MI jog 7mph 1:00 LI walk 4mph 1:00 MI run 7.5mph 1:00 LI walk 4mph 1:00 MI run 7.5mph Main: :30 HI run 9mph 1:00 LI walk 3.5mph Repeat 8x Cool Down: 2:00 3.5mph 8:00 4mph To modify for yourself: Change speeds to begin with your “easy walking speed.” Adjust to a moderate level and progressively climb during warm up intervals. This interval set manipulates speed. It can be performed doing a vary of exercise modes. Substitute walking only, biking, elliptical, or swimming for instance. You can use the same time sets and try using hills or incline or resistance added to elliptical while maintaining speed.  Interval Training, AKA, Metabolic Conditioning Not all metabolic conditioning training has to be high intensity; using a combination of HIIT, SST, LIIT, VIT, and VIIT to vary work intervals between different levels of intensity and time durations can help ensure that you are not using any one energy system more than another when you exercise. “Current exercise programming has two inherent problems: some movements are performed too frequently or with too much intensity and movements are performed too infrequently or with too little intensity.” Common injuries like tendinitis or impingement syndrome that restrict joint motion are more likely as a result of doing the same exercises too often. For midlife women, who have a higher frequency of injury this is an important lesson to learn, before it occurs. It’s also important to realize, when you begin an exercise program, injuries often surface. Not because the exercise caused them, necessarily. But because a chronic repetitive stress you’ve had there is now stressed just enough more, that it makes you aware of it. The Question of Safety In his book, McCall echoes what I and a few other voices have been saying for a decade. “Not only is High Intensity Interval Training and Strength Training with heavy weights or power, safe, it is necessary to mitigate the effects of aging, and any losses of muscle and bone that has occurred due to menopause.” Lady, you’ve never needed intense exercise more in your life. You will until you’re not waking up in the morning. If you’re not exercising, start. But Not Just Your Mama’s Exercise Well to be honest, this is totally dependent on your birth order. My mama is 95 and any exercise she did only happened later in her life. She enjoyed walking with friends but it wasn’t a regular habit. She and I began walking while I was still home before college. I clearly kept going. She did not. For her in young adulthood, there was no need for exercise. There were chores. Life was active then. Regular exercise at low to moderate levels provides numerous health benefits. There is however a limit to what it can do. For optimal mitochondria, ATP, strength and efficiency in activities of daily living and avoidance of: Muscle loss (sarcopenia) Bone loss (osteoporosis & osteopenia) Fat increase (Obesity) Combinations of above (Osteosarcobesity) …use of strength to muscular fatigue, the addition of power when ready, heavy weights is the most powerful non-pharmaceutical tool available to you. You may recall a recent post quoting a scientific study relating this same message. This isn’t opinion. This is now science. If you’re not lifting weights, you’re choosing to age older, fatter, and sicker. Blunt. But truthful. Resources: STRONGER Tone & Define Flipping50 Fitness Specialist & Advanced Specialist Ageless Intensity by Pete McCall

Are you at risk for pre-diabetes? Why your worry about belly fat goes far beyond your bathing suit. My Guest: Dr. Beverly Yates is a diabetes expert and author who has over 27-years experience of working with those who struggle with blood sugar issues related to type 2 diabetes and prediabetes, and feel like nothing works for them. She uses her systems engineering background as an MIT electrical engineer in combination with her naturopathic medicine skills to help people achieve and maintain blood sugar control. Truly an expert Dr. Yates is an internationally recognized speaker and expert in the field of diabetes and heart disease. She is a published author of Heart Health for Black Women: A Natural Approach to Healing and Preventing Heart Disease, and co-author of multiple books, including one with Jack Canfield, The Soul of Success, Vol. 2. By addressing the lifestyle factors that trigger blood sugar spikes, Dr. Yates creates breakthrough changes in the habits that cause blood sugar issues. This allows her clients to finally get off of the blood sugar rollercoaster, have more energy, and create the level of health that lets them live the life of their dreams. She is the creator of the Yates Protocol, a simple and effective lifestyle-based program, for people who have type 2 diabetes or prediabetes, to lower blood sugar levels, achieve healthy A1C and fasting blood sugar levels, and have more energy to live life the way they want to. Let's dive in! Questions We Answer in this Episode: Why women in their 50s are at particular risk of diabetes? Are there changes in our 50s that come with stress resilience? My female listeners are not strangers to tossing and turning, then experiencing cravings – all related to cortisol and blood sugar changes… Do menopause sleep changes that so many women experience (and men – in andropause) put us at risk of type 2 diabetes? Resistance training as a key exercise strategy in our 50s is necessary Tell me how you advocate for that… or more importantly where do you sit when faced with advising clients to exercise… cardio or strength? My listeners all potentially struggle with balance… or defining it… from the Dr herself what’s the medical opinion, is it possible to find the balance in selfcare despite other demands in our lives? Connect: https://drbeverlyyates.com/better-sleep-better-blood-sugar/ Social media: Instagram: @drbeverlyyates Facebook: https://facebook.com/drbeverlyyates Youtube: https://www.youtube.com/c/DrBeverlyYates Coming up!! Type 2 diabetes coaching program

Endurance exercise during menopause may be your default exercise... until this episode. If you're a lover of long and slow, you may not want to hear this but need to. My Incredible 2019 Stressors in life – allostatic load Mold Construction/mitigation for 3 months Mold exposure for 5 ½ months Sudden move – in 5-6 weeks of deciding to move, searched, found, signed a new home out of state Hosting a retreat for Flipping50 members in Boulder Timing – an event completed at 12:30pm and I was loading the U-Haul at 1pm U-Haul Loaders were 2 hours late  Had been packing to move for 3 weeks… leading up to planning and hosting this event  Also right at the point I hit menopause… remind you what happens at that pivotal point for all of us. Business financial leveraging was happening Personal relationship major friction Accepted to a TEDx talk with 3 weeks to prepare – that was 2 weeks prior to leaving for an out of country Ironman – flying to it, I got the long-awaited loan I needed for my business.. and literally made a transfer from my bank account to pay off a debt that got my business unlocked and doing business again while at the Houston airport for 5 minutes The TEDx was as far away physically in the continental US as it could be – cancellations and delays made it take 24 hours to get home after Then endured the physical. Emotional stress of the Ironman event itself – which is much less stressful than the preparation and logistics of training amidst life and running a business full of travel at that time, two arms to the business. What happened? Unlike other training events, where as a Strength & Conditioning Coach, Menopause Fitness Expert and creator of the Flipping50 Fitness Specialist I’d manipulated my own training for 3 Ironman before this with great results. I have a system of reducing overall volume, enhancing recovery, and manipulating traditional schedules for Ironman training that are founded in just tons of volume. I strategically alter and leverage workouts so I can reduce volume by at least 1/3 and make sure recovery and maintenance of muscle and bone density during training is as much a part as the training itself. The why on that is threefold: Women in midlife are at risk for rapidly losing muscle and bone density due to estrogen’s rapid decline Unloaded exercise that occurs during biking and swimming – a great deal of time spend during training will decrease bone density Endurance activity at that level is known to contribute to muscle breakdown and wasting in older adults (without mitigation) and accelerate aging (due to oxidation) But even during carefully planned care from an experienced triathlete, with 35 years of Strength & Conditioning Experience, top endocrinology & exercise expert, I couldn’t negate the weight of so many negative stressors. Can you train for an endurance event (even Ironman) in midlife successfully? Yes. Where your most likely to hit trouble is simply endurance exercise during menopause for endurance exercise' sake.  Training For Endurance Events As long as you carefully plan and follow a training regime as well as have a life circumstance that encourages recovery. Low emotional mental stressors. Time to physically recover – rest, eat properly, sleep adequately. Few environmental stressors. Your exercise stress is going to increase dramatically – even with a planned and calculated schedule. If simultaneously, you lose bandwidth elsewhere – financial resources are an issue, relationships around don’t you support what you’re doing, hormonal status takes a rapid change, environmental stressors increase …. You may reach your tipping point and not be able to sustain. What can happen? Illness Injury Weight gain (then weight loss resistance) Still Love It and Pulled to Endurance Exercise During Menopause? Alter a traditional schedule Monitor your hormone levels (I pre-and post test hormones) Monitor your recovery rate (resting HR, HRV, exercise HR) Monitor body weight, body comp (and avoid muscle loss) Strength train Create strong boundaries for yourself Create a community of support (positive, not just not negative) Make sure financial obligations of the training, recovery or elsewhere in life are not an issue             (can you afford the nutrition you need, the recovery support – massage, cryotherapy, time for recovery – ice baths, more sleep) If yes... Then… go for it! Resources:  Infrared Sauna STRONGER 12-week Strength for Menopause Flipping50 Fitness Specialist

On this episode learn how to resolve fatigue with my special guest and fatigue expert. There isn’t one woman in midlife who hasn’t experienced it on some level. We’ve all got a desire for more energy but when real fatigue strikes, don’t ignore it. My Guest: Evan H. Hirsch, MD, is a World-Renowned Fatigue Expert and is the Founder & CEO of the International Center for Fatigue. Through his best-selling book, podcast and international online programs, he has helped thousands of people around the world optimize their energy naturally and is on a mission to help 1 million more. He has been featured on television, podcasts and summits, and when he’s not at the office, you can find him singing musicals, dancing and playing basketball with his family. Questions we answer in this episode: How does someone know they have fatigue? What is a “level 1 problem” and what are the 3 levels of fatigue? What are the causes of fatigue? Why is it so hard to resolve fatigue? What is the 4 step Fix Your Fatigue System that you use to treat these causes? Can you tell us more about these chronic infections and their symptoms? How do you know if you can help (or not help) someone with fatigue? Experience fatigue? We've got some support from Dr. Even here. Join the program or try the pdf of his bestseller, Fix Your Fatigue in an immediate download.  You can follow on social media below to stay connected. Have a question? Please share it below and let me know if this episode was helpful to you.  Connect: Fix your fatigue program  FREE PDF download of the #1 bestselling book, Fix Your Fatigue: The four-step process to resolving chronic fatigue, achieving abundant energy and reclaiming your life! Dr Evan on Social: https://Fbgroup.fixyourfatigue.org  http://www.instagram.com/thefatiguedoc/

Q: Can you offer you thoughts about a vibration platform for menopause women in a podcast or blog. - Susan First response, I asked for context.. so that my response is not selling a tool, but in solving the problem – the reason you want and need a tool. Susan's response:  I am in that critical period you speak of being one year into menopause. I completed your stronger program and I am weight training twice a week. I was just wondering if you have found this a useful tool in addition to your program. A: You hit the nail on the head. If you're able to strength train... it is the #1. If you're unable, limited with motion, then is this better than nothing, yes.  If you can combine the two conveniently and it's available or affordable to you, then it's a good additional asset.  Cost of a High Quality Vibration Platform It's a matter of, is it worth the expense? Is it worth the time investment?  And if you're thinking this is instead of strength training to fatigue - ideally with 10 or fewer reps for bone density - no.  It's an added boost but doesn't replace the function that you need from strength training. That is, lifting heavy weight as you can tolerate safely.  Who is a Vibration Platform Best for?  Best for those... limited in mobility and movement or willing to use while lifting who want an additional boost.  Testing bone density pre and post you won't know which it is without research (on large groups) of women in menopause: Doing strength training alone Doing platform alone Doing both in comparable status subjects.  I hope that helps! Thank you Susan for the question.  Resources: Join the Insiders Facebook group to add your questions. We're always looking for another listener Q! Your strength, your muscle mass, and your bone density: HTTPS://WWW.FLIPPINGFIFTY.COM/GETSTONGER  When this program is open there are early bird rates! Don't miss them or knowing when they'll next be offered! 

We unpack a lot in this episode: mindset mastery, emotional mastery, relationship to self, and leadership. We discuss becoming and staying present, creating sustainable results, physical health and the body-mind connection.  My guest and good friend: Kerry Tepedino is a global leader in women’s personal development focusing on mindset mastery, emotional intelligence, and self-love. She supports women in challenging their self-defeating behaviors and overcoming past traumas and fears to create a life of true happiness rooted in self-love. Her programs, including Perfect Health Mastery, AWAKEN and Discover Your Sacred Self … have supported thousands of women on up-leveling their lives in all areas, including physical, mental and emotional health, relationships, professional careers, finances and more. Questions we answer in this episode: 1) Why are you passionate about mindset mastery, emotional mastery and self-love? 2) How has learning these skills changed your life? 3) Can you tell me more about the Sacred Self System that you created? 4) Where do women start when they are ready for a transformation? 5) What’s necessary for sustainable transformation rather than a quick fix?  Want more support with mindset mastery? Learn more about the Believe event 2021: https://www.flippingfifty.com/believe2021 It’s 100% guaranteed! See below for more. show notes: flippingfifty.com/believekerry 19 months ago, I was a keynote speaker for a woman’s event of a lifetime. Listen, I don’t say that often. In fact, I’ve never said that. But my friend – much better friend now after having the chance to watch her on stage (for 3 days with peak energy) and watch her manifest a life with children… she thought she’d never have, with the man of her dreams… when she thought she might be doing life raising a child alone… Mindset Mastery If you want to know the power of mindset … and the way you’re not tapping into it (none of us- including me – is like this woman)… then I encourage you to take a look at her BELIEVE Event. Look, whether you’re at the end of your rope, or you’re just aware that life is okay but could be so much more magical, and you want to explore your possibilities… this will speak to you. If it’s been too long since you were dreaming about possibilities, and you’ve been stuck in reality…. If you’re overwhelmed by things in your life right now, and want to feel so different about your days, your weeks, and feel good in your own skin. Kerry isn’t at all about exercise so don’t think this is some bootcamp or diet program. This is for the mindset you need to make any of the rest of it happen. Register for the event now. 

What's the exercise influence cortisol has on menopause?  This hot topic is an frequently revisited one. So, you probably haven't heard the last!  00:00 Here's why:  exercise CAN reduce cortisol exercise CAN increase cortisol exercise combines with your current status for overall effect The two-word answer is always, it depends.  It depends on you.  02:13 02:52  To decrease cortisol:  find the goldilocks for you right now  listen to hormones and interpret the messages your body is sending Why the exercise influence cortisol matters more in menopause: fat burning occurs when you do the right amount fat storage occurs when you do the wrong amount  Th "quick fix" that exercise can be for some women is due to a lack of other stress reduction tools. Find them!  05:08 The mistakes: long endurance steady state exercise more moderate exercise "fat burning zone" What about the American Heart Association recommendations? someone else asked.  Any arbitrary guidelines don't fit everyone. Would moving regularly be a goal? Yes. Low to moderate level however is the biggest improvement you make. Coming off the couch to move you gain the most.  07:50 Increase cortisol 150%.. with moderate intensity exercise.  Listen to this passage for information on late day high intensity exercise. You'll hear when high intensity exercise IS beneficial if you have optimal cortisol levels in general.  08:54 cortisol from exercise 09:10 Fasted exercise (more cortisol) 10:20 cortisol saliva test 11:30 adrenal fatigue or disfunction 12:30 Yoga as a fat burning by way of removing the obstacle Cortisol is the gatekeeper of fat. Do not forget these take-aways: Avoid anything that breaks down muscle (catabolism). That includes, fasting, high stress levels, and low fuel states.  Episodes mentioned you might like: Prior response to cortisol and exercise Q The Pregnenolone Steal episode 40-minute Cortisol & Exercise in Menopause episode Self-directed cortisol testing:  https://www.yourlabwork.com/flipping-50  Use: Flipping50 for $20 off your first test My TEDx talk:  https://www.flippingfifty.com/TEDx The Flipping50 Insiders group on Facebook