The Flipping 50 Show

We’re talking “clean-eating” and “southern cuisine” today. Does it seem like these two phrases shouldn’t be spoken together? Think again! At Flipping50 we're all about variety, flavor and ditching deprivation. If you're busy looking for what you can have it's so easy and do delicious to feel good you're not missing a thing.  If what you eat has needed a shift in menopause - or sooner - you're going to love this.  My Guest: Amanda Gipson Nowosadzki is the author of the Clean Southern Cuisine cookbook and founder of the Clean Southern Cuisine blog. She delights in helping others to improve their health through scrumptious Southern recipes that are healthier and free of gluten. Amanda hails from “Cajun Country” in South Louisiana. Much of her childhood was spent learning to cook traditional family recipes. That, coupled with later working in the catering industry in New Orleans, ignited her love affair with food, especially Southern cuisine. When work took her out of the South, she constantly craved the flavors and food from home. Later it became necessary for her to make dietary changes to combat ongoing health issues... so she combined her love for Cajun, Creole, and Southern food with her desire for more nutrient-dense and gluten-free fare. Clean Southern Cuisine was born. Amanda's dual-mission: 1. To provide variety to those who already practice a clean eating lifestyle. 2. To help others to open their eyes to what they are putting in their bodies and how it makes them feel... Yes, even those who have what she calls a healthy dose of skepticism against healthy Southern food. Love the idea of clean eating that is anything but boring? Then let's dive into this episode (and a bowl of gumbo, please)! Questions we dive into: What inspired you to write the book/start eating this way? Have you found relief eating this way? Southern food and health food don’t naturally go together… explain yourself, girlfriend! How hard was that? Have you found criticism from tried and true Southerners.. and or healthy clean eaters alike? You haven’t gone 100% Paleo, Keto, or AIP in the book – why not? What does cooking and food prep mean to you in terms of importance to health? Connect with Amanda: www.cleansoutherncuisine.com/gift    Website:  www.cleansoutherncuisine.com Instagram: @cleansouthern Facebook: @cleansouthern Questions on how to follow clean eating? Or wonder how to exchange ingredients in recipes you love and make them clean eating with flavor? Add to comments and we'll find out for you! Flippingfifty.com/gumbo

Running low on Vitamin D? What would a Vitamin D deficiency look like?  This episode is all about your energy, (and your metabolism), and whether you might be overlooking a micronutrient insufficiency at the root cause of some signs and symptoms you have. Did you know Vitamin D is not a vitamin but a hormone?  My Guest: Missy Bane is a Functional Diagnostic Practitioner and Holistic Health Coach. She dove into functional medicine in 2012 after her own health crisis and personally experienced the natural healing that she now teaches. She helps clients “age healthy” by creating a health plan that incorporates not only diet and exercise, but detoxification, sleep, stress, digestion and all the things that contribute to optimal health. Many clients come to her when they want to dig to the root cause of health issues and no longer want to just treat symptoms, while others focus on long term health and preventing illness. As an FDN Missy works under a medical director’s license with credentials to run functional labs such as stool tests, neurotransmitter tests, hormone panels and more to uncover hidden stressors that contribute to health issues. Questions we cover in this episode: So, what was your health crisis? What happened? I brought you here to chat Vitamin D, though I imagine we may go elsewhere… Why does everyone have so much more energy in the summer? What are signs listeners might be deficient in D? Vitamin D or hormone? What does it do? What does it need to work? Optimal ranges and “Norms” where we get into western vs functional medicine Connect with Missy: https://www.missybane.com/ Download a Bloodwork cheat sheet from Missy https://missybane.kartra.com/page/checklist FB https://www.facebook.com/missybanefdnp IG https://www.instagram.com/missy.bane/ Lab Testing You Order and We Review Other Episodes you might like: 3 Lab Tests I love Should You Be Testing?

For women over 45 strength training is the absolute most important exercise component. It will continue to be until you take your last breath.  To make this personal, my mother just experienced a hip fracture and the inevitable hip replacement that happens after. Her recovery won't go as smoothly as it did 15 years ago. Why? loss of muscle she has experienced since. That in itself may have led to the cascade of events that caused the fall. But most definitely a period of time in bedrest is devastating for older adults.  Back to you... This post is a reveal and deep dive into results of a quiz intended to assess women over 45 strength training knowledge. Here are the results, and why they're important. In an earlier post update I shared one significant question about bone density. Here are the other nine questions. You're seeing the actual quiz data collected from over 1800 women over 45 strength training quiz. Let's dive in. I'll take this one question at a time.  Women Over 45 Strength Training 411  Q: Which is Best for Bone Density?  A: Heavy Weight Training At a glance the correct response was selected by almost 35% of women (that's an increase from pre-pandemic responses of 10%). That's good.  However, what's alarming is that body weight training was selected by 45% - almost 50% of women believe that push ups, body weight squats, or yoga will improve bone density. The question asked for BEST. This should have been an easy answer by a landslide. To reach adequate stimulus for bone progressing to a weight that encourages inability to do 10 repetitions, meaning fatigue in 10 or fewer is required.  Though that isn't possible for every woman across all joints and exercises due to unique conditions or injury history, it is the correct answer.  Q: Which repetition range results in the most optimal bone density improvement?  A: 10 or fewer repetitions I won't dwell on this question because I gave it away with the previous question. Only 19% knew the right answer. At least responders are warm with 39% answering 10-12 receptions.  As you'll learn later there is reason for this confusion when I ask about best for building bulk or muscle size.  Q: What's the optimal frequency for menopausal women (women over 45 strength training)? A: Surprisingly, this is 2, and not 3, but it is most definitely not 4. Here's the why: Women in menopause need as much "more" recovery as they do "more" muscle stimulation. The best kind of "more stimulation" comes from the type of volume that is more sets, more total weight lifted for more intensity, not more days a week of moderate exercise. Some fitness professionals are sharing small studies reporting volume is important for women over 40. It's true. What's also true is the volume of recovery time increases.  In other shares by fitness pros, the recommendation is 3 times a week, however those studies are not a) all about heavy each time b) or featuring women in menopause as subjects.  For women in menopause prone to adrenal fatigue, and increased injury risk, the sweet spot of two is ideal. The other magical thing that happens in studies testing post menopausal women is they have so much more energy with 2 strength and 2 interval sessions (when ready) that they expend far more energy the rest of the week. There is no "couch compensation" that occurs when there's a high volume of exercise without time between.  Q: For optimal muscle fiber recruitment (aka results) how much time should occur between exercises using the same muscle group?  A: 3-5 minutes is the idea sweet spot.  The goal is not to sit on a machine if you're at the gym, or to sit and wait idly between sets of exercise at home. What self-respecting woman in midlife has that kind of time or patience?  The ideal is to format workouts so that they do that naturally. You absolutely don't want to waste the time and effort you put in, for a small percent of results that could be yours.  Protocols used based on research about women just like you are your best bet. Watching your timing and speed (or lack there of) that you move back to the same exercise is key to fine tuning results.  You'll pick up a bigger weight and be more fresh in doing this, creating more opportunity for fitness.  Q: What is the optimal number of rest days (and or hours) between weight training sessions after 50 (and often already true at 40)? A: 72 hours, or 3 days is optimal for most women.  This is something you can test. What I've found to be true over 37 years for clients - my own, and supervision of over 250,000 personal training sessions, is that women fully recovered can work harder.  Women doing more than every 72 hours or twice a week, tend to not lift as heavy, still be sore, and experience more "tired" and breakdown than the greater fitness they seek.  Even among younger women, many fitness pros have realized this to be true for them as well. Recovery is very unique to individuals. True, as you increase fitness beyond the couch you may find you need a little less recovery time, then again as you cross into higher fitness levels you will come back to needing more time between when you truly have effective workouts.  This doesn't mean you can't do something. It just means more of the same thing (e.g. HIIT isn't really getting you more fit: it's getting you tired and your brain the fix it thinks it needs).  This is really alarming because it tells us that more than 75% of women over 45 strength training are over exercising and under achieving results for creating muscle mass and bone density.  Q: Which combination is BEST for changing body composition?  A: Yay! Strength training and HIIT. Though I'm thrilled to see that long slow cardio wasn't selected, I want to go deeper.  It isn't ALWAYS the right thing to burn fat - HIIT and strength training. There are times when your body is telling you doing HIIT is going to tip your stress scale so far that you'll gain fat or experience weight loss resistance doing it. Q: Which is the BEST work interval: recovery interval ratio for beginners doing interval training? A: Correct answer is.... definitely more recovery... 20:60the second best answer would be #3 20:40 so be sure you're on track for this.  Essentially 46% of women answered with an acceptable ratio. But 24% are doing a little to much too soon and 20% are throwing themselves under the bus doing Tabata intervals designed based on young fit male athletes working at 110% of their maximum.  That's not a friendly formula for women in menopause.  Q: Which of the following repetition ranges is best for bulk-building (size gains)?  A: The answer is 1012! Yay. Not that this is a goal for many women, yet, hold the phone.  If you can't lose fat, gaining lean muscle mass is exactly the way to get better results. If you're frail, it most definitely is.  Q: After High Intensity workouts (especially strength) what's the ideal window for a woman over 50 to ingest a high protein meal (if she's not doing fasted exercise)?  A: The exact sweet spot for muscle protein synthesis is 90 minutes, so answer #2, 60-120 is correct.  This surprises many - including trainers and nutritionists who are familiar with drinking chocolate milk within 30 minutes after. For older adults (and  young) muscle protein synthesis should govern the choice.  *if you're exercising fasted (not recommended) eat immediately: your muscle breakdown is occurring because of the fast + the workout + midlife.  Q: After a strength training session how many grams of protein (minimum) does research suggest is optimal for muscle protein synthesis? A: A minimum threshold of at least 30 grams (of complete protein) is optimal. More is sometimes better but within limits.  What we need to do is be in the sweet spot for absorbing the required essential amino acids. Key to know that collagen is not complete protein and alone does not count toward your daily muscle needs.  In a recent podcast I discuss Essential Amino Acids, who might want to consider, and how I use them. If you're plant-based or you're skipping on your protein you need to listen.  Not in a program or program you're in not working? Take a 5-day reset: 

Tired of the same old lame old myths and promises? It’s time for blunt fitness facts as you age. Here’s just the episode to deliver. Loved my chat with Susan Niebergall for this episode of Flipping50. Love it too? Leave your comments below the show notes. I love hearing from you. This episode will also show you it’s never too late to have a second career and pivot in any direction you’re drawn to. My Guest: Susan is online strength coach with a passion for helping people change their lives by getting as strong as possible and finally losing the stubborn fat they never thought they could lose.  She is owner of Susan Niebergall Fitness and Co Coach with Jordan Syatt in the Syatt Fitness Inner Circle Susan just turned 61 and at her admission may have made every mistake in the book over the years.  She was the consummate Yo-Yo dieter, thought all she had to do was eat healthy and she even started blaming menopause for her weight gain as she got older. Susan finally turned it all around in her mid 50’s, with some reality checks, surrounding herself with people who could help her, and with some hard work. Her Mission Susan wants to empower women and spread the message that it's never too late to move better, feel better, lose fat, and build muscle.  Change is possible at any age. Questions we answer in this episode: Why fitness? You could have been a doctor, lawyer, plumber....  You are pretty blunt, simple truths, no gimmicks (why I love you so much)... has that always been your approach - or has it evolved?  Life on social media, when you have a following like yours is interesting. What's the most unusual question you've been asked?  What do you think about social media's influence on women's health and fitness and confidence?  Connect with Susan: sfinnercircle.com   Instagram  Facebook YouTube Twitter

Have you experienced a menopause weight gain? You're not alone of course. In this episode coach Karen shares her story.  Karen is currently our community manager in our Facebook groups. She’s fantastic and this is why. She’s been there not only navigating our programs but coming with a problem to solve and in need of resources both inside and outside Flipping 50. My Guest: Karen Wathen is a retired educator including elementary and junior high school administrator, and Director of Curriculum and Instruction in a district serving over 75,000 students. Questions we Answered in the Episode: Like many women in menopause, you were having some health issues that you couldn’t seem to find answers to. Take us back a couple of years. What were you experiencing? Did you continue intermittent fasting? What impact did your habits have on your insulin resistance? Where did you go from there? You consulted with three doctors about your insulin resistance, but none of the answers seemed to work for you. Then what? How did you know/realize you had an insulin resistance issue? And or inflammation? Did you figure out what foods were causing inflammation? What was your exercise pre-Flipping 50? How has it changed since finding Flipping 50? If a menopause weight gain is something you're struggling with or that you've overcome, I'd love to hear about it. Where Can you Find Karen? When she’s not walking on the beach… of course, not rubbing it in! She’s inside all of our Flipping 50 private groups and one that you can access as a podcast listener, Flipping50TV episode viewer, or YouTube channel subscriber. That’s the Flipping50 Insiders group on social media. That is a perfect place to ask questions or respond to them that get picked for Q and A episodes right here, or that inspire guests for the show. If you’ve got a question about your exercise, where to find specific resources on Flipping50, it’s a community of women just like you. Resources Mentioned: Flipping50 Insiders group My TEDx talk: Everything Women Learned About Menopause May Be a Lie STRONGER: Tone & Define Food Flip

Do you strength training twice a week to muscular fatigue?  Are you able to lift heavy, using weights that cause fatigue within 10 or fewer repetitions?  Are you consuming adequate calories daily?  (If you’re trying to lose weight are you creating no more than a 250-500 kcal deficit with a diet higher in protein than normal to minimize muscle loss?) Are you fueling before and after your intentional exercise sessions?  Are you consuming at least 30 grams of protein (not by weight) per meal? Do you consume high-quality protein based on essential amino acids?  Do you prioritize your exercise time and energy around activity that allows muscle and bone maintenance before other activities that don’t support aging optimally the same way?   If you answered no to any of those questions (and the more questions you answer no to), you’re more at risk for growing weaker, sicker, and fatter as you age.  Muscle and bone losses begin after each peak at 25 and 30 respectively. During menopause you’re at risk of losing both muscle and bone at an accelerated rate. This is especially true in the late stage of perimenopause and early stage of post menopause. The dramatic decline of estrogen that occurs during this time is the cause. Estrogen services as a stimulus for lean muscle tissue. Without estrogen you need something to replace that stimulus.  The words women echo to me over and over are, “nothing I’m doing works anymore.” “I haven’t changed anything and I’m gaining weight.” Bingo.  When you no longer have the stimulus from estrogen, as well as less testosterone and growth hormone, you have two solutions.  HELLO, WEIGHT TRAINING, NEW BEST FRIEND One is strength training and the other is protein. Menopause combined with pandemic effects of reduced activities of daily living, gym closures and dumbbell shortages, increased stress, and research reports of significant weight (fat) gain, a large percent of the population is at elevated risk for health concerns. Those who were exercising more, weren’t necessarily doing more of the activity that preserves muscle and bone. Without mitigation during aging, and specifically menopause, the female human body becomes weaker and fatter. This combination of sarcopenia and obesity, is referred to as sarcobesity. If you’ve lost muscle and gained fat weight during the pandemic, that does not bode well for a healthy future. Not only have losses been significant but they’ve occurred during a relative short window of time.  WHAT WAS TRUE FOR YOU? If you evaluate your past 18 months, would you say it accelerated or slowed your aging?  The percent of people who actually track their lean muscle tissue and fat weight is fairly small. It’s grown in the last 3-5 years with the affordability and availability of smart scales for home use. It’s one of the #1 home fitness tools I recommended every home have during the pandemic. While I used to suggest going to a fitness center, or a nutrition center, or oddly enough the rare doctor’s office to have body composition tests done regularly, during the pandemic that came to a halt. Every home should have a smart scale. In early 2021 a study published in the Journal of American Medical Association (JAMA) tracked smart scale users with bluetooth technology. Average weight gain was 1.5lbs a month during the pandemic. By May 2020 that would have been 20lbs. A study published slightly later by the American Psychological Association found the number was between a range of 15 and 29 lbs.  Chances are good this wasn’t muscle. Weight training should be mandatory after 50 and here’s why. You have an opportunity to: Reverse the effects of aging Live longer stronger and independently Reduce depression and anxiety Increase brain cognition  Decrease dementia and Alzheimer’s Enhance libido  Improve blood sugar levels/insulin sensitivity Decrease risk of diabetes  Improve blood pressure Improve cholesterol levels  Decrease risk of back pain  Decrease arthritis pain  Improve your body composition (reduced fat and increased muscle)  Decrease your risk of injuries from activities of daily life Enhance your enjoyment of activities you love in latter stages of life Improve your sleep quality Decrease your overall stress levels  Increase your daily energy  Boost your daily energy expenditure (metabolism)  Enhance mitochondria production Decrease bone losses     Perhaps the biggest reason of all… number 22:  All of these add up to increased quality of life, extended healthspan, and decreased cost of illness, injuries, and disease.   The Fountain of Youth?  The act of strength training alone, even within correct parameters.. falls short without adequate recovery and protein in take.    Though many older adults are mistakenly spending all of their exercise time walking, doing yoga, Pilates, or Barre exercise, these activities alone are not enough to offset devastating muscle and bone losses that will occur without adequate stimulation of muscle. Fatigue is a critical factor in creating enough overload for muscle.  Those aforementioned activities, especially yoga or Pilates, selected specifically for an individual’s needs can be an integral part of a complete program. They may support proper alignment and mobility, making movement more comfortable and in doing so improve results from a muscular and bone building strength program.  They however do not offer enough stimulus for the muscle to significantly increase strength beyond initial beginning stages. Repetitions are often done to 10 in Pilates (mat or reformer) before moving on to another exercise. Those 10 repetitions do not bring a muscle to temporary failure, however. And the focus is not on major muscle groups as much as on stabilizing muscles long enough to have the body composition benefits comparable to lifting weights (whether machine or free weights).  Is the time you spend exercising, actually improving your life and healthspan?  You’re not delicate and yet you have history. You have used that vehicle you’re living in for 5 or 6 decades. You have to start smart, progress wisely, and continue to improve intelligently.  You need a made-for-menopause program not a marketed-for-women program. It’s not about “for your age.” It’s about ability. It’s about status you currently have. Considering all the things that are seemingly "mandatory" or acceptable with aging, shouldn't something that prevents or reverses them be mandatory? Do you agree weight training be mandatory exercise?  References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/ https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039263/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459070/ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0248314 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8149906/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978974/ https://www.sydney.edu.au/news-opinion/news/2020/02/11/strength-training-can-help-protect-the-brain-from-degeneration.html https://bmjopensem.bmj.com/content/1/1/e000050 https://www.sleepfoundation.org/physical-activity/exercise-and-sleep Additional Resource: Osteoporosis podcast

Is your waist band tight by afternoon compared to when you put pants on it the morning?  Do you have some handles around the waist and back you never had before? Do you frequently feel fatigue in the lower back at the end of the day?  If you answered yes to one of those questions, stay tuned. This episode is going to give you a little foundation for resolving your menopause belly.  Menopause Belly Quiz Results  If you answered yes to more than one of these questions, you have more than one reason behind your menopause belly.  I’m going full steam ahead into all of them on an upcoming masterclass (flippingfifty.com/corecare) and if you’re listening far in the future I’m going to do what I can to make a replay option for you again in the future but with technology you never know so get into this session if menopause belly is a thing for you and you’re listening before the July 14 master class). This is so very crucial to your overall health.  Sure, everyone wants to look better in a bathing suit, or a silk dress (as a friend and colleague in the fitness industry so poignantly pointed out recently).  Collectively, I’m not just talking just about vanity but about:  Absorption of micronutrients from your foods Heart health risk The ability to balance while standing and moving Avoiding lower back issues You can be skinny, slim, but with belly fat increasing your risk of heart disease.  You can eat the healthiest diet on the planet and not be absorbing the goodness from it. You can be doing core exercises and be getting closer to injury with every repetition  So, to find a solution you have to know the real problem. Answer the quiz questions in this episode.  Resources mentioned: Core Care Masterclass

It’s time to win at aging and I have the perfect guest to share a zest for doing it. If you’ve found your why, then my guest in this episode will have you smiling and nodding. If you’re looking for your own mojo, ask some questions. When was the last time you were excited about your future? Sit with that feeling for a minute. What would you like your future to look like, what would have you excited to get up in the morning? Daydream a little. You don’t have to have all the answers to “how” you just want to light the fire. Sometimes doors open to you that wouldn’t open for anyone else when you know what room you want to go into. My guest  Health Educator, Radio Host, Author, Former All American Volleyball Athlete and her name is Sharkie Zartman – and questions about that name might be where we start! She takes a uniquely sports psychology approach to everything mindset, aging, and living. As we can all find the analogy to life in sports and activity, I think you’re going to love this one! The first question I asked: So, we all know names like Tiger, … Colt, and Rocky, definitely don’t hurt your self-confidence, this must be the first “Sharkie” I’ve ever met. What’s the story behind the name? Born, earned? Questions we answer in this episode: You were an athlete, and then coach, you now teach activity courses at a community college, what inspired you to help people win at aging? What’s your unique why? You too take a holistic approach, I use the Whole- istic way of spelling that, how was it you personally arrived there? You’ve got a special name for mindset strategy. What is your RAPP mindset? There are so many positives about getting older… what have you personally found the gratitude for? You say that aging is a challenge, an opportunity and a privilege. Can you share your personal aging philosophy behind that message? Do you have any special advice for listeners as they navigate the aging process? What have you personally found to be the greatest challenges ? Opportunities ? that have come with age? Connect: http://www.sharkiezartman.comSocial media links:  https://www.facebook.com/sharkiezartmanauthor Sharkie’s book Win at Aging is available at Amazon, Barnes and Noble, and Walmart.  

Your fitness instructor may be holding out on you. Let’s be real, that class you’re attending to get the body like the fitness instructor teaching the class, isn’t the way she got it. As a consultant and business coach to fitness & health coaches, I know this to be true.   First, because for years it was me. I was teaching classes and doing my own workout outside of class, to extreme. I was training for a marathon for instance and still had to teach 3-6 fitness classes a week. Doing that now, would never even cross my mind. I simply won’t try to get someone else fit by throwing myself under the bus. I NEVER say, I exercise for a living. I don’t. I teach others how to exercise for a living. I teach principles of fitness for a living. I research the science of exercise for a living and share that, not my single life experiences (a study of one) and share them along with observations of hundreds of thousands of customers over 37 years. Have you ever gone to a really great yoga class? The instructor isn’t DOING the class. The instructor is instructing the class. Bingo. The Incongruent Fitness Industry Telling students to do one thing and doing another yourself is misleading, if not just wrong. For years, I was wrong. I was lucky, in that it didn’t result in injury or illness, or hormone imbalance. I wised up long ago thankfully, and it honestly was having kids that did that. You just have to. Busy has always been a savior for me when it comes to hormones. Because I like exercise. I like endurance (there I said it). But it doesn’t really fit right now. It definitely doesn’t fit my hormones and 2019 taught me that lesson, when I tried to pretend or test whether I could just be immune to hormonal changes and stressors. So being busy saves me from myself. Now, let’s get back to the real track here. The workout fitness instructors are teaching you is often not what gave them the body they have. Recently, a trainer confessed this: A student had approached her after class and said, “I want to look like you! You’re so inspiring!” As soon as the student walked away, she thought, then you’re going to have to lift heavy weights! This isn’t going to do it!   But she didn’t tell the student that. She just encouraged her to keep coming to barre. Is it any wonder why fitness programs fail you? False Pretenses I’m reading Jane Fonda’s book, My Life So Far. The book is fascinating and eye-opening (at least for me) and she doesn’t hold much back, including the fact she has been bulimic much of her adult life. Into her 50s. (admittedly, that’s as far as I am). Yes, right? Iconic fitness queen whose body or energy we all wanted and emulated has a problem. She’s now 83, and if you’ve seen her, she’s extremely thin and frail looking. Her inner strength is obvious but externally a stiff wind could blow her down. So, you need to know that your instructor often isn’t doing the workout that got her the results she has. She’s doing the workout you’ll buy and do. She’s following trends. She’s doing barre or Pilates with you, but she’s pouring her heart out boxing in her garage, doing interval training sessions to complete breathlessness on the treadmill, or lifting heavy in the weight room before you’re even awake. The results you want from the class you’re going to may not be why the instructor looks the way she does, but in spite of it. Because your fitness instructor is doing her own workout and also teaching, she’s potentially more at risk for overtraining and under recovery than you! But it is her lifting heavy, her HIIT to breathlessness, and her adherence to a high-quality high protein and whole food diet that helps her. Fake Approach No freezer full of Lean Cuisine or skipping meals and nutrients will get you a body of an athlete. It won’t even get you one that’s built to last 90 years and live fully to the last breath.   If you haven’t yet joined a Flipping50 program in progress, you can join the Flipping50 Insiders group to get the village it takes to build fitness. It’s Flipping50, 5-0, Insiders on Facebook. Resources Mentioned & More 5 Day Flip  Flipping50 Insiders group My Life So Far by Jane Fonda

What’s your menopause mindset? Are you convinced you have to slow down? Or could you be trying to keep up with exercise that accelerates aging and doesn’t help you reach your goals, anyway? If you’re ready to shift and want to hear how to bust fitness myths you might be clinging to, I think you’ll enjoy this. This episode was so much fun to do with a woman who’s inspiring to her community on and offline. She’s got quite a story of her own fitness journey to share. She just drops bombs about that so nonchalantly, you have to listen for them! Post Production Note: this episode was released a little sooner than expected due to a schedule change, if you were looking for it by a different number, apologies! My Guest: Pahla Bowers is a fitness expert, mindset mentor and life coach who describes herself as a woman who motivates women of a "certain age” from around the world to make peace with their menopausal bodies by finding a healthy weight and moving in ways that feel like self-love. She creates workouts that WORK for women in midlife and beyond. Her friendly and encouraging exercise routines, mindset-shifting podcast, and buzzing Facebook community of Killer Bs help women transform from cautious to confident, one fun workout at a time. In this episode you can listen over the fence as we talk about: Starting running later in life Running all the way! Mindset  So much more! Enjoy this episode on menopause mindset? I’d love to hear from you, and a comment in iTunes is always helpful! Connect: Pahla B can be found online at PahlaBFitness.com or youtube.com/PahlaBowers