The Flipping 50 Show

Acne in menopause is no joke. Wrinkles, pimples, dryness and breakouts, oh my. Here's what to do from a skin expert with the best of nature and medicine. Have you tried all the supplements, creams, and teenage skin products out there without results? Find yourself with worse breakouts than you had as a teenager? Want to know what you should run from on skincare ingredient labels?  This is your episode! My Guest Dr. Michelle Jeffries is an Integrative Dermatologist in private practice in Phoenix, Arizona. She is a triple board-certified physician in Dermatology, Pediatric Dermatology and Integrative Medicine. Dr. Jeffries also has a Masters degree in Psychology and is an Institute for Functional Medicine Certified Practitioner. She has been voted Top Doc by Phoenix Magazine and given presentations on her unique Integrative Dermatology perspective at national dermatology meetings. Dr. Jeffries has authored several professional publications including her most recent publication titled "Functional Medicine Approaches" in the book Integrative Dermatology: Practical Applications in Acne and Rosacea.  Dr. Jeffries developed a comprehensive holistic skin healing course called The SkinClock Method that blends ancient wisdom with modern medicine to help you get rid of your pimple breakouts and unveil the brilliantly aligned beauty that you already know you are.  Questions that we cover in this episode: Why oh why do we have pimples on top of all of the other menopausal woes? Let's look at what's behind those pimple breakouts.  What are the most sought-after supplements that naturally help address hormonal acne? What else besides hormones can be the root of pimple breakouts?  How do you minimize inflammation when you have hormonal acne?  What ingredients in skincare products should you avoid when you have acne prone skin? Why teenage acne products don't work well for menopausal acne. What ingredients in skincare products should you look for to help your pimple breakouts?  What do you do when you've "tried all of the supplements, all of acne creams, all the diets" and you are still breaking out?  Connect with Dr. Jeffries www.drjeffries.com www.drjeffries.com/skinclock She’s Social: Instagram @drjeffries FB: @drmichellejeffries

I need a favor. I’m writing a book for women in menopause who are not yet strength training or know what they’re doing isn’t working and want to identify a better way. Weight training for women in menopause What I’d love from you is the question you either have now or wish you’d known to ask before you started strength training. To clarify, if you aren’t lifting now or haven’t regularly for the last 3 or more months what question do you have? If you’re in menopause or beyond and are lifting, what questions did you have before you started, or what do you know now that you wish you’d known sooner? The Ultimate Beginners Bible Weight Training My intention is to write this weight training in menopause book for you so much so that you feel like I know you personally.  I want to: answer all your questions about strength training right now. make it simple to decide where to start and how you progress. take the science behind strength training in menopause and make it so easy to understand you could be your own trainer. Or if you decide to use a trainer, one who may not be a Flipping 50 Fitness Specialist course graduate on our directory, you know exactly what questions to ask them. You’ll be able to advocate for yourself. Weight Training in Menopause In asking this favor I want to make it as easy as possible for you to respond. So… you may see this at the show notes at flippingfifty.com/weight-training-in-menopause or in an Instagram or Facebook post, or on my Youtube channel. Add your question anywhere it works for you! I’ll add those social media links below just in case we’re not connected there already. If you’re seeing this as a Flipping50 email subscriber I’m going to put a simple link to a 2-minute survey there for you! (My customer service team will thank me!) Thank you in advance! This podcast is a special sneak peek at the introduction or the forward. I wanted to share it with you first, listeners, subscribers, and followers, as a thanks in advance for this favor I’m asking! I’m working as fast as I can on the book but writing and then editing takes time. 10-Day Challenge for Support Now If you’d like support now, my 10-Day Hot, Not Bothered Challenge is open.. and closes May 30, 2021. I don’t offer it regularly and don’t know when I will again. It’s the perfect start to connecting menopause hormone fluctuations with the exercise you do. Daily workout (and recovery day) videos are not the only thing you get. I will coach you every day with a short audio of how and why what you’re going to do supports your hormone balance. That’s at flippingfifty.com/hnb-challenge The best part is, you can potentially earn 100% of your registration fee back as credit toward your eligible next step with Flipping50 if you successfully complete each day. I’m going to reward you for keeping your promise to yourself! What are you waiting for… when doors close there’s no “next chance” on the calendar! The sooner you get in the sooner you start using the bonus mobility videos to feel amazing even before day one June 1st. Mentioned in this episode:  Your question about weight training in menopause Facebook Instagram  Youtube

In this episode about insulin resistance in midlife belly fat weight gain I’m going to address the #1 complaint of women in menopause: belly fat. (followed closely by fatigue) Things I’ll cover: Insulin’s role in metabolism and at menopause Insulin’s integrated relationship with other hormones How insulin relates to menopause belly fat Lifestyle factors that change insulin’s effects Effects of exercise in menopause on insulin sensitivity What does insulin do? Insulin helps control blood sugar levels (glucose levels) by signaling the liver and muscle and fat cells to take in glucose from the blood. Insulin therefore helps cells to take in glucose to be used for energy. If the body has sufficient energy, insulin signals the liver to take up glucose and store it as glycogen. When the body doesn’t convert enough glucose, blood sugar levels remain high. Where's the Fat? Women have a different response to midlife weight gain that occurs in response to hormone changes. While men have both subcutaneous and visceral fat deposits, women have more visceral fat storage. Thus, the “menopot” as Dr. Pamela Peeke once coined it. Hence, midlife belly fat weight gain.  Insulin Resistance in Midlife Weight Gain? But I won’t leave you there. Because I’ve shared with you the ACOG 2019 study of over 1 million women showing no correlation between weight gain and menopause. I know if you are one woman who has experience belly fat gain this is no consolation. That’s why we’re here. To understand the role of various hormones in weight gain and belly fat. [Previously I published a podcast and recording for our Flipping 50 membership on cortisol that would also be a good review.] At midlife, a cascade of hormone shifts mean it takes more and more insulin to get glucose into the cells. If you're "doing the same thing and it's not working," you have a clear answer why. Midlife belly fat weight gain is common, not mandatory.  The stabilization of blood sugar occurs through hormones insulin and glucagon. Insulin reduces blood sugar (by helping cells absorb glucose) and glucagon is released (by the liver) when blood sugar levels are too low. Glucagon instructs the liver to release stored glucose, which causes a blood sugar rise. Other Roles of Insulin Insulin also helps healing after injury by delivering amino acids to muscles. As you know it is the amino acids that help build the protein in muscle tissue, so when insulin is low muscles may not heal properly. This cycle of insulin and glucagon support even blood sugar. The balance provides energy to cells while preventing nerve damage that can result from high levels of blood sugars. Insulin inhibits fat burning (lipolysis), even while other circulating hormones are active at the same time stimulating fat burning. Glucagon Epinephrine Norepinephrine Growth hormone Cortisol Also, at the same time insulin stimulates fat storage, other active hormones inhibit it: Leptin, growth hormone, acute increases in cortisol.  It’s not simple. Insulin has an impact on blood sugar and fat storage and fat burning but it’s tempered by many other factors. Insulin itself doesn’t cause weight gain. You need to expend more calories than you eat. (** I typed that incorrectly/inversely the first time.. let's hope I didn't SAY it incorrectly or if I did YOU caught it!) And yet not have too great a deficit and cause stress.  If you have lower insulin spikes after meals, they don’t last as long, and your body is able to burn fat again in a few hours. (That’s why enjoying meals without snacks aids fat burning). Remember though that blood sugar levels can spike if you eat too little, consume artificial sweeteners, and during menopause other hormone changes, will cause a change in the amount of insulin required to get glucose into cells for energy or liver and muscle for storage as glycogen. Menopause symptoms often improve or don’t because of insulin.That includes midlife belly fat weight gain. Because insulin has a cascading effect on other hormones, we’ve got to start by looking at it.  Reversible risk factors for insulin resistance: (lifestyle habits) Diet high in refined carbohydrates Sedentary lifestyle Anxiety and suppressed emotions Sedentary Women If you’re sedentary, intermittent fasting beyond the basics good for everybody can help. Those basics are eat regular meals, avoid snacks and close the kitchen after dinner so you have at least a 12-hour fast overnight. [MORE, is NOT always better though. I see you out there.] Active, Exercising Women If you’re a midlife woman exercising though, you’ll do better fed than fasted. You need a little something to bring up your blood sugar level in the morning and decrease cortisol. Even a little cream in your coffee prior to exercise, a half a banana with a smear of nut butter, or a simple protein shake will work. Then follow with a full high protein low carb meal. Research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men. If you’re an active midlife woman, it’s important to rethink your level and timing of intermittent fasting. If you’re trying but not losing weight, belly fat, and not experiencing more energy, you may want to reconsider your schedule. Take 10 Days to Ditch Exercise Mistakes That Lead to Older, Sicker, Fatter for those that leave you Rested, Recovered, and Recharged.  What Else You Can Do to Support Insulin Levels Check Your Cortisol Levels: If you’re low in the morning and high later, or high then crash, try to avoid over-caffeinating which will drive more cortisol issues. Consider adaptogens like Maca or Ashwaganda. Exercise with moderate amounts of low and high intensity exercise. (unless you’re in adrenal fatigue when you should leave out the HIIT until you’re more restored). Calorie restriction puts increased stress on your body and when you are menopausal it can backfire. It can increase cortisol and insulin, and decrease thyroid function causing you to gain weight. This is especially true if you are restricting calories and exercising more. Remember, “Eat Less and Exercise More”?  Burn it. Tune into your emotions. Somewhere is that girl who used to run around the house with a cape thinking she could do anything. But often we lose the same body confidence and self-esteem we once had. Then try some of the old habits mentioned earlier (undereat, eat and drink foods that don’t serve us, over exercise or do none at all) that make our bodies do the opposite of what we wanted (store fat and drain us of energy). If you’re tolerating things in your life, living angry or in fear, you want to look at how to change that and deal with what you can’t change. Happy people living lives they love have less midlife belly fat weight gain. Have you noticed? (and are not compulsively exercising or rigid in their food and behavior) Other Integrated Hormones: Adiponectin Menopause coincides with an increase in several co-morbidities, which include insulin resistance. The accumulation of the central abdominal fat in women at this time is associated with a decline in the production of a protein called adiponectin. Adiponectin, which is produced by fat, is important for the metabolism of glucose and fatty acids. Let me restate that: a protein produced by fat helps you burn fat. In short, it makes the cells in the body, particularly the muscle and liver cells, more sensitive to the actions of insulin. Low serum adiponectin levels are associated with insulin resistance and the metabolic syndrome, such that the decline in adiponectin with the intra-abdominal weight gain at menopause is believed to play an important role in the development of insulin resistance after menopause Adiponectin and Belly Fat The tendency toward accumulation of abdominal fat – called visceral fat - in women in menopause is associated with a decline in circulating adiponectin. Adiponectin, produced by fat, increases insulin sensitivity by promoting fat oxidation distally in liver and muscle. Low serum adiponectin levels are associated with insulin resistance (IR) and the metabolic syndrome such that the decline in adiponectin with intra-abdominal weight gain at menopause is believed to have an important role in the development of IR after menopause. Many women do, but as many don’t, experience midlife belly fat weight changes. Many women are able to mitigate it. I’ll offer some ways to do that here. The list I’m about to give you is nothing crazy. These are habits you have heard me suggest to you before, things you very likely do already or will realize it’s time to get back to them. Most all of them are good for health for many reasons and adiponectin levels are just one. Ways to Increase Adiponectin Daily intake of oily fish or Omega-3 (I take Nordic Naturals) Monosaturated fats like avocados, nuts, olives, and olive oil Fiber (as if you didn’t need it anyway for toxins, excess estrogen, satiety, regularity and blood sugar) Avoid or Reduce Caffeine –(choose organic coffee to avoid pesticides or matcha to benefit from the ECGC) Get Cold – cryotherapy, sleeping in a really chilled room (66 F) and shivering (embrace that cold climate) Exercise – yoga, weight training and cardio all improved levels of adiponectin How Does Exercise Influence Insulin Sensitivity? Exercise, specifically high intensity exercise, for postmenopausal women restored insulin sensitivity and skeletal muscle insulin-stimulated glucose uptake, as well as muscle mass to the same extent as premenopause women after 3 months of high intensity exercise training. This particular study included strength training, well-documented for support of blood sugar levels, as well as anxiety. I mention because often we high intensity exercise training and assume this is intervals made of burpees. You neither need to do burpees to do high intensity interval training, nor does high intensity exercise always suggest intervals. Muscular fatigue as a gage of intensity for strength training. In another study, published in Menopause, just six weeks of HIIT reduced effects of menopause and age in both perimenopause and postmenopausal women. Previously shared studies of SIT or sprint interval training for women showed an improvement of overall body fat, visceral fat, and an increase of lean muscle tissue. All results that positively influence insulin sensitivity. The Right Exercise & Intensity Evidence exercise positively influences your insulin sensitivity. It reduces the co-morbidities associated with visceral fat weight gain. Other diet and lifestyle factors that support optimal health also improve your insulin sensitivity. Resources: https://www.monash.edu/medicine/sphpm/units/womenshealth/info-4-health-practitioners/insulin-resistance-in-the-menopause https://pubmed.ncbi.nlm.nih.gov/21967160/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832997/ https://pubmed.ncbi.nlm.nih.gov/29338526/ https://pubmed.ncbi.nlm.nih.gov/28953212/ https://pubmed.ncbi.nlm.nih.gov/22089179/ Another Episode You Might Also Like:  Understanding the Role of Cortisol and Exercise in Menopause  

Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? https://facebook.com/groups/flipping50insiders) Here's Dixie’s question. “I'm wondering what Debra would suggest for a 60-year old regular exerciser who is frustrated with setbacks caused by minor injuries. When I tried to increase my weight in strength training, I developed tennis elbow. So, I rested and healed and then started back at a lower weight, and then I had a hip flexor strain and I had to stop the squats. It's frustrating when I want to move forward with my strength and keep getting little injuries that set me back. I thought if I was having this problem, others might be too, maybe it would be a good topic for a podcast. I so agree and thank you to Dixie for asking. Here's the scoop. Causes of Frequent Injuries in Midlife (Especially for Women) You may have heard me speak to the connection between hormonal changes and increasing occurrence of injury. We don't have a reason why we can tie it to directly so there is no direct link and we can't say well when this happens or that happens, or it’s this hormone specifically. And because there's so much variation from one woman to the next, it will probably be a long time before we ever do realize what that might be. But here's what typically happens. A lot of the injuries I see that do occur tend to be chronic in nature. Now, sometimes it can feel like it was acute, like it just happened, but take for example, the tennis elbow. So that's an “it is” that's tendinitis. That type of injury can happen at the wrist - carpal tunnel syndrome - probably a little bit more familiar to you. It can happen in the feet; plantar fasciitis is very common, and shoulders. Chronic Causes Chronic injuries are not uncommon among midlife women. They feel potentially like they happened when you started strength training (or other exercise) so it may make you think it's an acute injury. Acute? or Chronic? It can feel like it's because of the exercise in fact, and I’m going to be a little defensive. Sometimes the exercise is just the thing that makes you aware that that was probably going to happen anyway at some point. But you started doing something that added a little bit more controlled stress to an area that was already suffering from some kind of a weakness, and it just made a pre-existing condition show up. Exercise wasn't necessarily the cause but it was what made you more aware of the symptom. Hip flexor strain is very rarely is an acute onset. That's chronic, because of our daily postures. (and our lack of daily stretches and strengthening to offset it. So, by the time this is published, we may be past, potentially, our posture masterclass, but that posture masterclass for flipping 50 will be in May. It’s May 12th at 4pm Pacific. If you can make it, I advise you to come, because when you can correct your posture and become more mobile, you’ll reduce injury risk. Beyond Posture: Progression Posture is one problem. But there's also a compounding problem for women in midlife. As we get into this hormonal changes that - most likely estrogen levels have a protective fast factor for muscle, they're a stimulus for maintaining and gaining lean muscle - as that goes down and cortisol goes up, we have more muscle breakdown. That spills over to ligaments and your other connective tissues - which are less resilient and elastic with age.  It's a Combination of Things - Many Under Your Control And that is a part, or a contributing factor in frequent injuries in midlife. Here's the other one: your mentality is that when we're not seeing progress, we work harder, right, we're going to exercise more, or longer, or harder or the trilogy of all three. That's a fast track to injury, especially if we ramp it up too much too soon is the cause for injury at any age and phase of hormones. If you're in midlife and you're much more vulnerable to those injuries in any way. The third thing that's catching up to us ladies is our micronutrient insufficiencies. Micronutrients May Need Attention I know if you eat healthy potentially you may be listening and thinking “I eat very healthy.” I know, but even if you eat healthy meaning everything you put into your body is healthy, that may be what you mean. We can't eat between 21 and 27,000 calories, and for even many of the most healthy diets that how many calories a day it would take for us to reach even RDA sufficiency. Take a good look at: Your daily habits and postures Exercise start and progression Nutritional status (do you supplement? Do you test to know where you are?) And… sleep, rest, and recovery To avoid frequent injuries in midlife you need: Mobility Stability Strength Frequent Injuries in Midlife Evolution Feeling an injury, kind of afterward, feeling achy or sore or a little tenderness and then it goes away. That's a level one issue. When you feel it both during and after, that's a level two. You didn't listen to the Whisper it's gonna get louder. Then when you have it before you exercise during the exercise and after it, you exercise and it's getting worse. That's a level three. It most likely took a long time getting there you just ignore the signs and symptoms so I think sometimes we have to be really honest. Frequent Exercise Injuries in Midlife Plantar Fasciitis Then if you're suffering from plantar fasciitis, you got to look at what's been your habit with footwear, and, and not just today, but for the last few years, the last decades. Were you always this way? And are you always wearing good supportive shoes? Flip Flops ladies, are garbage. Any heel, backless or strapless in the back, shoe should probably go and I know that one hurts sometimes. Even if the injury shows up because of the exercise, don't blame the exercise, always. You’ve got an opportunity to improve your kinesiology now. You will get back to it and exercise will be a way to help yourself, stay strong, once you recover, and usually exercise of a different nature is the way to recover. Elbow Tendonitis For any of you who've suffered with things like elbow tendonitis… Part of the problem sometimes can be your wrist. So, listen, if you'll do this with me. I want to talk you through something. Imagine you have a dumbbell in your hand… Hip Flexors (or High Hamstring Pulls) There are a lot of little nuances but sitting for a long period of time, definitely contributes to that hip flexor strain, right and imbalance between your hamstring strength strength your quadricep strength, and your core, your abdominal strength. So, there are a lot of little pieces and you really want to look at the whole collective part. So, for those of you who are not really exercising very much right now need to get started or restarted perfect opportunity for you to get into a program and do some mobility with me for a few weeks even depending on when you're hearing this before the program starts. Hot, Not Bothered 10-day challenge, and we start officially June 1 of 2021, but if you get in now, the sooner you get in, the sooner you can start the mobility videos I'm giving you, early, early access to. Resources Mentioned in this episode: Flipping 50 Insiders Facebook Group https://www.facebook.com/groups/flipping50insiders HOT, NOT BOTHERED CHALLENGE https://www.flippingfifty.com/hnb-challenge FREE MAY MASTERCLASS https://www.flippingfifty.com/posture  

Where to start exercise … if you’re a complete blob? Not my words, but a member of our Insiders group (are you there? https://www.facebook.com/groups/flipping50insiders) Colleen, first of all I want to thank you very much for your honesty. You really just said it like it is for probably more people than you know. And so, if you're asking the same thing, stick around. The question is this: Any advice about how or where to start, if you're a complete blob, who hasn't moved much more than to check the mailbox or cook in the kitchen, in the last year?  and she finishes with asking for a friend. Shredded Mexican Chicken recipe The answer to this question sets me up, I gotta say. I just opened the doors to the 10-Day Hot Not Bothered challenge. I'm going to tell you how it's different. The Difference This program, is this short course program has been really one of my favorite children. I know we're not supposed to have favorites but let's face it, we do. My mission was not just for you to do another challenge. Another five day, or seven day or 14 Day or 28 Day or 30 day challenge because there dozens, hundreds actually of them online. You can do one every day for the rest of the year for free and never have to pay for a program. And yet, It'd be random exercise and one to the next to the next to the next. And that's not what I want for you. Start right But what I do want, whether or not after this challenge, you take the next step with me when flipping 50 or nine, is that you understand your choices better. You can take what you've got and make informed decisions about your weekly exercise plan and really get one for yourself, so that when you're struck or presented with different exercise, options, you know, whether that's actually a good choice for you or not, or whether you should pass on that or put it on a different day or alter your exercise schedule so that you can do it if you enjoy it. 5:10 You're free of those ties, strings, and chains, and that's an advantage, really, from starting at scratch. Plus, there is always the fact that anywhere you go from here is up. Where to Start Exercise, the Right Exercise 5:26 Don't get into that habit of saying something is better than nothing. Because honestly you can exercise wrong and it's easier to do that when we're in midlife+, because we're on a narrower road. We don't have the latitude we had once, and we've got big priorities. We're in this moment of accelerated loss of muscle and bone but yet, what we often do as the solution is try to lose fat. And that's just not going to work unless you increase the muscle. Increase Muscle vs. Lose Fat You can control that so much better if you increase muscle and or you increase strength. Anybody listening has their own pace for gaining lean muscle. It’s beyond just the weight training you do. That is based on what you eat, when you eat it, how you sleep, what kind of inflammation you have going on in your body right now as well as the quality of your strength training. 6:36 We really cannot control fat loss as much as we can control gaining lean muscle. It is also so much more satisfying!! So, if you want to go forward, you really want to focus on increasing your lean muscle mass, not too much on the things you can't control like the weight in the scale. You want to focus on the things like the energy you have, the improved sleep, the ability to make better choices with your food because you've done some high quality exercise and movement. Included: strength training, you'll have interval training, you'll have more moderate kinds of walking, some days I'll tell you to go and do that go walk on your own flexibility mobility or core exercise But here's the real secret sauce in this Hot, Not Bothered challenge. I'm going to whisper in your ear, every day, before you do the workout for the day. I'm asking that you listen to the audio recording that I've given you, because in it, I will tell you what this workout is going to do for you, how it's going to help you, how it is related to your overall fitness and improving your odds of hormone balance, how it won't throw you under the bus. So, in certain days I'll be talking to you about cortisol and other days I might be talking to you about testosterone or growth hormone, I'll be talking to you know WHY. I know that women in midlife, we like to know. Then you can understand you can be more compliant. When we fail, or let's say a program fails you, it is often because you don't see results soon enough. Let's face it we all love immediate gratification. When you’re asking where to start exercise it’s important you realize the better question may be what do you realistically want to be doing a year from now? The Scale 11:33 What I need for you to know is that even though the scale may not move, maybe even you're not noticing those inches change yet. You will see evidence of change first in improved sleep and improved energy, better, more stable appetite. Women in menopause sometimes don't have an appetite. That's a problem. [When you’re exercising appropriately for your needs] you should be finding your digestion and elimination, improve a little bit, and that you start getting just a healthy comfortable appetite ready for meals, but you also lose your cravings. All that can happen in 10 days. Colleen, thanks for starting this conversation. The answer to where to start exercise is start simply. Find a voice you trust. Find exercise based on the hormone phase of life you’re in. Ask whether that exercise was designed based on you. And then make a commitment to do it. Keep your promises to yourself the duration of the challenge. Then evaluate how you feel. Any proven program isn’t proven if you tweak it. Hot, Not Bothered... Doing more is not the answer. It's doing better, doing the right kind of exercise, making it work when it's work, and recovering when it's recovery day.  If you feel like you have to do your old routine too… this one might not be for you, because you won't get all the benefits if you don't truly get just 100% in. Are you asking where to start exercise? Let's start flipping 50 together.

Is there something more important than cholesterol for heart disease risk? In this episode you’ll learn 4 tests that will reveal your heart disease risk, more than cholesterol. You’ll also learn the top 2 things to avoid for heart health. Don’t miss the Flipping 50 Masterclass in May. It’s Posture month. My Guest: Dr. Steven Masley is a physician, nutritionist, trained chef, and creator of one the top health program on PBS, 30 Days to a Younger Heart.  He is a fellow of the American Heart Association and the American College of Nutrition and a Clinical Associate Professor at the University of South Florida. His latest best-selling book is the new and revised The 30-Day Heart Tune-Up with a plan to help prevent and reverse heart disease. His work has been seen by millions on PBS, the Discovery Channel, The Today show, and many other outlets. For more details, visit his website, www.drmasley.com. Questions we answer in this episode: Why is cardiovascular disease still the #1 killer of men and women? With your program, will viewers really see results in just 30 days? Is that possible? If you only did 4 tests to assess for heart disease risk, what would they be? What are the top nutrients to support the heart? What is the first thing listeners can do to turn back the clock on aging? What are the top two things people should avoid? You did a chef internship at the Four Seasons in Seattle, right? Please tell us about the recipes in this program. Can people truly get off their medications by following your program? How does this program enhance romantic function? How is romance good for your heart? What are the top nutrients that improve sexual function and libido? [The 30-Day Heart Tune-Up is available now everywhere books are sold.] Connect:  www.drmasley.com Social media: @masleymd

What's the most important book you ever read? That life-changing one? Remember those books you read as a tween or teen? The ones that answered all the questions you were too embarrassed to ask and grateful someone wrote them all down... if you remember it, stay tuned.  My Guest Nat Kringoudis is a two times best selling Author, two times podcast host, and all round women’s health and natural fertility practitioner. She founded Melbourne’s home of natural health her clinic, The Pagoda Tree where she has helped over 20,000 women rescue their hormones and reclaim their best life. You may even know her from her old online TV series Healthtalks.... or her latest book, Beautiful You.   If you feel like there HAS to be another way there is. She’s here to provide you with another option. Nat believes there isn’t just one way and is on a mission to educate and empower women just like you, so you can get clued up on your body and take control of your hormone health. She’s here to help you ditch the stress, the confusion and the endless disappointment, and give your body the love and attention it deserves. Remember the Most Important Book You Read as a Teen? Beautiful You… is the “Are you There God, it’s me Margaret” of this century. Do I have any other Judy Blume fans in the house? Questions we answer in this episode: When should we start to talk to our children and grandchildren about their sexual and reproductive health Why children appreciate the facts when it comes to learning about their body Why the pill is a terrible ’solution’ for teens What to do if your teen is missing their period Why it is important to focus on your health as a teenager to set health up for the long haul How we can make menopause better (starting in the teen years) Connect: www.natkringoudis.com  Instagram: @natkringoudis  Facebook: Nat Kringoudis  The 10-Day Hot, Not Bothered challenge OPEN NOW.

This episode: Why midlife belly fat is common, and it’s a common question for me to answer. I’ll comment on that below. First, it’s a sign, a symptom, not a sentence. What you’re doing isn’t working. More of that is not going to work. What causes it, is hormonal changes. A loss of estrogen and increase of cortisol. Insulin resistance A lower level of testosterone and growth hormone (sleep disruption) But beyond that, we’re responsible, or will be when we’re informed. You can do something about it. We often resist the changes that are suggested until we pay for change. I’m giving you the answer right here! Changing Habits is Hard And, change is hard. So if you need support… the 10-day Hot, Not Bothered Challenge is open for enrollment. We start June 1st, but you can start right away. I’ll give you some exercises and some content to listen to so that you get the best possible experience when we do start. The exercise will be more comfortable and you’ll mentally be more ready. The link flippingfifty.com/hnb-challenge will be in the show notes. The Answer And the very thing we say, “I’m doing the same thing I’ve always done and it’s not working” is the clue. Your hormones have changed. Your exercise and nutrition and lifestyle health habits also need to change. In many cases lifestyle health habits have changed. How? Women who gain weight naturally try to eat less and exercise more. You increase your stress level, your blood sugar levels are up and down, and your insulin and cortisol will together increase fat storage at the midsection. You’re drinking more wine than you did 10 years ago. You’re enjoying more coffee or caffeine in other ways than years ago. Starbucks and Bulletproof, and mushroom coffee all became sexy. You’ve got more to do than ever before so you’re not prioritizing sleep or if you are, there’s so much on your mind you’re not actually sleeping. Add hormone symptoms to that like night sweats and insomnia and ouch, right? Proof Why Midlife Belly Fat is Common but NOT Absolute Some of those things explain perfectly why, when 100 Million women in a study (ACOG 2019) proved there was NO correlation between menopause and weight/fat gain, we do, you did. We’re causing them. It’s not all your fault if: you’ve been in the dark about this you struggle with the habit gravity that is real Decades of conditioning about how to get fit, lose weight, tone up… won’t disappear for you overnight. But you can still do it. So how can you support yourself best? First…. Please watch my TEDx talk if you haven’t. It will explain a few things. Next Use This Checklist: Caffeine is limited to 2 cups and done by 10am You eat a high protein meal in the morning You do not exercise fasted (high intensity exercise) You skip the wine until you have improved your belly fat You do far more strength training than cardio You lose endurance cardio completely (no more hour long+ sessions) You do more movement (walking, nature, golfing, SUP) You fuel your body for exercise so you increase what you burn Low intensity exercise fuels best with protein and or fat High intensity exercise fuels best with a bit more carb plus protein Post workouts you get at least 30-40 grams of protein You prioritize relaxation and sleep What Not to Do about Why Midlife Belly Fat Struck You! Why would you expect the same exercise to work when you no longer have the same hormones, body composition, and metabolism as you did when you were younger? Why would you expect doing more of the same thing that ISN’T even giving you a hint of good results would help more? One more reason why midlife belly fat is common … Trainers are still giving exercise prescriptions that are “functional” They’re still focused on “corrective” exercise They’re still using research based on young male subjects to design your program They’re often either: pushing you – to injury or coddling you – to no progress at all You do need intensity. You just need it based on hormone balancing exercise. You need it based on research that is inclusive of your hormones, your kinesiology, your physiology, and your psychology along with your time restrictions and preferences. OPEN Now, Begins June 1: https://www.flippingfifty.com/hnb-challenge https://www.flippingfifty.com/tedx https://www.flippingfifty.com/specialist Fitness Professional who wants to train women in midlife and build a business? https://www.flippingfifty.com/specialist-masterclass  

This post is full of gifts mom wants for Mother’s Day, but doesn’t even know she does! Did you know 40% of moms fake reactions to gifts they don’t like? Makes me wonder about all those poems I wrote when I was younger. She never used, “Interesting.” That’s code for, not my taste, but whatever you like. LOL! It’s no joke, mom doesn’t even know what she wants. This is a lot closer to the truth than not! In an appointment yesterday the aesthetician said, “I don’t even know what to do when I don’t have my kids or my boyfriend is doing something else.” Truth. Women often crave time for themselves but don’t know what to do when they have it. Gifts Mom Wants So when you ask her, she may not have an answer. While massages and facials are always a win, or a gift card for sushi (thanks, Dustin), these are also some of my favorites that she often won’t get for herself. She won’t necessarily splurge on the good stuff. You can spoil her. My Favorite Matcha Piquetea Give her (or yourself) something that is not only good for your health, burning fat, and immunity but feels like a treat. Listen, every day all year I promote matcha for health. But not any matcha, Piquetea, matcha. Let me explain the why behind matcha first. Consumed before workouts it boosts fat burning after interval training by 29%. No workout? Still a good idea as it boosts your resting metabolism by 24%. It offers the “alert” support of caffeine without the jitters and cortisol-tipping negative effects no midlife woman needs (thanks to L-theonine). It’s powerful antioxidant support (hello, radiant skin – that she may be missing in midlife) Why I'm Picky Why Piquetea specifically? Well, like happens with anything that product developers determine has become popular and has staying power, there’s a lot of competition out there. Unfortunately, it’s not screened and tested, definitely not quadruple-screened. So, you potentially drink toxins, mold, and pesticides with that daily habit you think is healthy. If you’re like me and you have two mugs daily, that’s just a hormone disruptor waiting to happen. And I know, when you choose the best you pay more. I do. But you’re either deciding to knowingly have something toxic or to use a safe (and in my opinion better tasting and performing) product. Until Mother’s Day 2021 (or until supplies last) for every $100 you spend you’ll get 5% off, free shipping, and a special 53-page “Bouquet of Teas” recipe book and card ($25 value) + Pique will donate $5 to “Every Mother Counts” with my LINK. Don’t forget to use my code  at checkout! Of course, their other teas are great too. I sent my mom an assortment of herbal teas (she needs better hydration, and the woman does not need more caffeine)! She loved them. Yours will too. Even I, non-herbal tea drinker, enjoyed them. Gifts Mom Wants: RelaxUltima Seriously, ladies, this is for you. Get it, don’t wait. If you have real issues buying it for yourself, buy it for your husband for Father’s Day and use it yourself. Women tend to store their tension in their upper back and neck. There are so many causes of tension there: Purses Pregnancy weight shifts Carrying babies Carrying backpacks Keyboards Cold Breasts Poor posture Contemporary life Sure, not all of those are unique to women, but women also tend to have less strength in a certain muscle group called rhomboids. If they’re weak and not doing their job, the upper trapezius over fires when it shouldn’t. That sets off a cascade of things that can result in chronic tension, upper back pain or discomfort, and headaches. This tool is a-mazing. It’s light weight. It’s reasonably priced for a tens unit feature and it’s non-obtrusive: meaning for me at least I put it on while I’m at the keyboard in the morning and it helps me prevent the tension during the day. Using again later for another 15 minutes reduces built up tension from that same posture. Right now, for a very short time, I scored 15% off for you with my code: Flipping15 That’s only good through May 8, so you’ll be able to get the RelaxUltima any time (and it’s worth it) but the code is short term. https://www.flippingfifty.com/Relax USE: Flipping15  For 15% off your purchase May 1-8 You can watch this video to see how light and how easy to use! Their delivery is fast (I got mine in 2 days!) but to make sure she (or you) get it, order soon. What I’d do if it hasn’t arrived is take a screen shot and wrap it up! Moms carry the weight of the world on their shoulders. Whether you’re the black sheep or the favorite (or both… and that’s for my brother, you know who you are), give her the gift she’ll love! A 90-minute session with me  Included in the Super Hot Single Session: Thorough review of current status, exercise, nutrition Weekly Exercise Schedule & suggestions for progressing Suggested Exercise Nutrition changes Assessment to benchmark your progress Suggested next steps Session Notes and recording will be emailed to following the session.   (Sessions conducted via phone or zoom) If you’ve always wanted to work with Debra but the full VIP rate seems out of reach, this is your chance.

Midlife exercise myths run have a width continuum. Here’s the biggest, not even suggested in this post: these myths are truer the older you are. If you’re in your 50s those habits decrease exercise benefits. If you’re in your 60’s they’re derailing you. But in your 70s, they’re a downright train wreck. But back to those of you in your 50s. The damage these myths do while you’re in menopause will be more devastating in 10 years. You don’t feel yourself gain a couple ounces of fat or lose a couple ounces of muscle. But it’s happening unless you’re doing something to offset it. Look up all the research you can on walking. There are a lot of benefits. But know that there’s a threshold of returns. You don’t get more bone density by walking more. You have to have a minimum exercise stress and once you’re off the couch more of that same stepping doesn’t do it. You don’t gain more muscle from walking, in fact you’ll get some initially, then begin to lose if you’re not challenging yourself and even then walking is not known for increasing muscle mass. It’s not helping with your mobility unless you’re using it as a warm up. Midlife Exercise Myths #1: Something (exercise) is better than nothing. I’m all for a plan A, plan B, and plan C. But that’s not random. Something is better than nothing only if it’s in direct alignment with your health priorities. You first have to determine the best, ideal, optimal plan for your fitness level. Determine what you’d do each day weekly, so you have a daily “optimal” plan. I like to design those plans based on hormone balance, muscle and bone needs, and your brain – or mood. Then, you create a plan B, for those days when you’re traveling or duty calls. Instead of a 30-minute strength training program you do a 10-minute focus on major muscle groups. Let’s face it, we’ve all had plan C days. That is, if all else fails. Neither plan A or B are going to happen, but you at least stretch or do some body weight squats, bridges, and push-ups. Say you decide walking every day is better than not being active at all. Agreed. But if you spent that hour of exercise time daily differently your fitness level could improve dramatically. Once you can do that walk easily, unless you’re making the walk hilly on some days, adding intervals, and going long and slow others, you’re not improving your fitness level. Most walkers work up to a distance and hold it or walk. A Little Better Try to beat your time on a couple days a week. Work toward a pace of 15-minute miles (4 mph) if you’re not there. A Lot Better Add intervals in the middle of your walk. Walking the same pace over and over can decrease stress but it maintains, not improves your fitness. You’re not doing anything for your fast twitch muscle fibers. (See more about Fast Twitch muscle fiber losses during aging here). For metabolism and for reaction skills fast twitch fibers are your friend. How Could You Spend Your Exercise Budget for More Value? You can spend an hour 7 days a week walking, or you can spend those 7 hours like this: 1.5 hours of strength training (done in two sessions) 1 hour of interval training (done in two sessions) 2 hours of hiking hilly terrain (done in two sessions or one long one) 2.5 hours of walking (divided between three walks – one short and fast, two your usual pace) Alternately, reduce the hiking and hours of walking and add two or three yoga or stretch sessions as well. If you’re thinking, I don’t have time for all that. It’s still 7 hours. If you wait until you’re retired and it’s easier, you’ll have lost muscle and bone that you can’t completely recover. So, to those of you in your 40s or 50s I say start now! To those of you in your 60s or 70s I say start now and treat it like a dose of medicine that cost you a big co-pay! For some reason we think it’s optional. In a way… it is. You can take the pills and suffer negative side effects or you can do the exercise and enjoy the positive benefits. Midlife Exercise Myths #2: Everything in moderation. I won’t spend a lot of time here, as I really beat this one a lot in 2020. At the beginning of the pandemic I shared frequent posts and live sessions explaining the role of exercise in immunity. Let’s not forget our own responsibility to check our habits, no matter what you believe about vaccines or masks. Exercising too much or too little will harm your immunity. That statement however, leads people to say exercise in moderation, which is falsely leading you to believe walking regularly for instance is enough. In truth, that lingering “moderate” exercise is carryover from the late 80s and 90s. It’s been replaced many times in science literature. Here’s a more accurate statement: Moderate amounts of low and high intensity is optimal for immunity. And for you dear listener, what’s good for your immunity is good for your hormones. Older? Midlife Exercise Myths Still Apply, Maybe More And you do want to look at cortisol and insulin and other hormones ‘til death do you part. Women in their 80s get breast cancer. Your awareness about estrogen shouldn’t end. Your libido and muscle depends on growth hormone and testosterone. That’s just to point out hormones are different but not gone. Midlife Exercise Myths #3: Because it’s working for her [someone else]. They don’t put beautiful women on the cover of dvds or feature them in fitness ads for no reason. It’s not an accident that ads show a little skin. Somewhere deep down even if we swear up and down, we just want to be healthy, we’d all love the benefit of looking better, right? You want to look like someone else, the guru in the videos or teaching the class. She looks good so why won’t it work for you, you wonder. Well, case in point, your life is unique. You ideally, listen to your body, make decisions based on your sleep or lack thereof. You learn the blueprint of your hormones and understand the exercise prescription for you now may change as your hormones do. There’s the muscle and bone loss avoidance that you have to consider. That’s not visible. There’s the fast twitch muscle fiber loss to consider. What you think is causing someone’s progress is not necessarily causing someone’s progress. Monkey See Monkey Do For example, you see someone else walking daily. You also have gotten the message that you need to lift weights and do that. Even though you’re not sure what you’re doing is really making a difference, you do that. Admittedly, you’re a little less regular with that because you’re not sure what you’re doing is working or how. Then you do yoga a couple times a week, or at the least you stretch. You follow that kind of program for a while. But you’re still not losing weight (maybe gaining) and not seeing results. Hm, now what? Start with you. What’s happening with your signs and symptoms? Fatigued? Or have energy? Insomnia or sleeping well? See muscle definition? Or lack of tone? Has a bone density test revealing serious loss of bone? Or bone health is good and you want to keep it? Need to lose some fat? Or ideal body composition? Belly fat specifically? Or mostly subcutaneous fat? What about time? Can you do 45+ minute workouts or do you need shorter ones? Do you have morning times you can do your intense exercise? What’s missing in your routine? Strength? Interval training for Fast Twitch Muscle? Busting Midlife Exercise Myths AND Stopping the Sabotage Today is the last day of my stepped-up Post-pandemic support with 15% off select digital videos and you’ll see DVDs still available too… though supplies are limited and that’s the last of our dvds when they’re gone! Code: pandemicfix