The Flipping 50 Show

High impact during menopause? Are you thinking that might get you hurt? With the wrong start and progression, it might. If you’re extremely fragile, or have co-existing conditions, it’s also not advised. But for other women transitioning through menopause, you need to look closely at what you’re doing, and what you believe. Two Groups: High Impact weight-bearing + high intensity velocity resistance training 3x a week Or to a control group that performed low intensity work So I’ll ask again, high impact during menopause? With a safe start, a safe progression, and criteria to know what to expect – to feel to not feel, high impact during menopause has it’s place in a quest for longevity. In other words, if you want a “healthspan” that matches your lifespan you need to find some high intensity movement. You can’t wait. You can’t just “walk.” Hear it in the podcast today. (link in bio) Results from a 2021 study featuring postmenopausal women with osteopenia – intended to be 18 mos. which was cut short due to COVID (6 mos. Short). Researchers suspected that for Bone Mineral Density [BMD] results the last 6 months when training would have been most intense, would have reflected even greater changes. The Methods: The Exercise Group performed High Impact activity include jumps and a variety of high impact moves included in an aerobic fitness manner that imposed interval training, and separately performed progressive intense resistance training [RT] to muscular fatigue. The Control Group: performed Low impact walking/marching and stretching and isometric conditioning exercises. Use Code: Pandemicfix for 15% off select digital videos, plus DVD specials at flippingfifty.com (link in bio) Researcher’s reminder: “The most prominent bone decline might occur during the 3-year phase of transmenopause…one year before and two years after the final menstrual period” LIMITED TIME OFFER:  Hip Bone Mineral Density increases didn’t have as much opportunity for change because the most intense training was cut (COVID). *Strength & Power results & differences were also believed less than expected because of abbreviated study (COVID). The unintended early termination of the study due to COVID was unfortunate, but still offers positive effects of high intensity exercise, as suggested in other emerging research studies. You, my dear are not delicate, and treating yourself as if you are, shortchanges your results. Source: Hettchen M, von Stengel S, Kohl M, Murphy MH, Shojaa M, Ghasemikaram M, Bragonzoni L, Benvenuti F, Ripamonti C, Benedetti MG, Julin M, Risto T, Kemmler W. Changes in Menopausal Risk Factors in Early Postmenopausal Osteopenic Women After 13 Months of High-Intensity Exercise: The Randomized Controlled ACTLIFE-RCT. Clin Interv Aging. 2021 Jan 11;16:83-96. Food Flip... last chance! Through Wednesday eve 10pm Mountain

What are the reasons you’re not losing weight with exercise even when you’re trying? It varies from woman to woman, but there are common denominators for midlife women. Explore these if you can’t get that needle to move. And I’ll share another podcast you might love too. Flipping 50 Fitness Specialist This episode is brought to you by the Flipping 50 Fitness Specialist. If you love training, coaching, and working with women in midlife – especially if you are one, this is your stop. #1 Hidden Food Sensitivities A food allergy is obvious. A food intolerance is mysterious. It’s the result of the inability to digest or absorb a food completely. It happens later in life and often can happen when hormone changes occur that also affect the gut. That is, once perimenopause begins it’s a perfect storm. If you’ve tried core work and cardio and strength training and still can’t get rid of the pregnant belly, you may need to redefine “healthy food.” Gas, bloating, and diarrhea, fatigue and inability to lose weight are all just clues. They can be related to reduced production of enzymes needed to break down food that occurs with age. Doing any of these? Eating yogurt, cheese and cottage cheese? You may be lactase deficient and unable to breakdown lactose. Eating lots of beans, bran, fruit or sugar alcohols? You may lack the enzymes to break down the volume of carbohydrates. Vegetarians or vegans are most susceptible. Histamines in foods – healthy foods you may be eating on purpose – could actually be causing you problems. Spinach, tomatoes, and fermented foods contain foods that breakdown into histamines. Gluten sensitivity – a lot of women who never test positive for Celiac disease (true allergy) experience fewer gut issues and fatigue when they remove gluten or significantly reduce it. The same goes for wheat. How? Reduce your exposure to trigger foods. Support your system with enzymes. Foods you eat every day are the ones you’re most likely to become sensitive to and specific foods are greater triggers than others. A simple Food Flip can help reduce the stress on your liver and support a metabolism boost, while reducing your exposure to unknown sources of inflammation. I offer one a few times a year, link in the show to learn more. #2 Nutritient Deficiency It’s been said many times. The U.S. is the most overfed and undernourished country in the world. If you’re a woman used to cutting back and eating iceberg (or spinach for that matter) far too often you may be missing micronutrients you need. It’s nearly impossible to eat a balanced diet that contains even the RDAs, which doctors, and RDs alike now recognize as too low for anyone to thrive in 2021. Take a good look at your diet and the diversity of the foods you eat. Consider supplementing with an intelligent high quality multivitamin at the least. (A one-a-day vitamin is probably not your best choice today). The best way to know what your body needs is a micronutrient test. Then you’re not blindly supplementing. Today you can use your insurance through your doctor or order your own direct lab. Results tell you exactly what effect your diet and supplements are having on you. #3 Lack of Sleep Hormones are directly related to your ability to store or burn fat and to counter that with gaining or at the least maintaining lean muscle. You nurture those specific hormones when you sleep. Of all the reasons you’re not losing weight sleep is the most passive to fix. The number one thing you can do to improve weight loss results without changing anything else is get the right quantity and quality of sleep for you. Instead of choosing an arbitrary quota, test your sleep needs. Go to bed when you’re tired. Keep the bedroom cool, dark, and quiet, and wake naturally. Conduct that experiment 3-5 times and compare the hours you slept to what you regularly get. Close that gap. No amount of dieting or exercise will benefit your muscles or metabolism without sleep. Sleep Yourself Skinny mentioned on the show #4 Exercise of the Wrong Type or at the Wrong Time Strength training should be your highest priority after 40 something. The younger a woman gets comfortable weight training the less likely she’ll associate menopause with weight gain. Muscle is the organ of longevity and it is paramount to metabolism. Cardiovascular exercise and mobility activities simply do not have the same effect on your body’s ability to expend energy. Aging will naturally result in a loss of muscle if you’re not doing resistance training to stop it. Long-term changes in body composition occur thanks to strength training exercise for major muscles just twice a week. The exercise has to be of adequate stimulus. That is, it must cause muscular fatigue. Heavy weight training shows the greatest success in supporting weight loss (fat loss specifically). What if... If you can’t tolerate heavy weights, or are just starting out, even lighter weight training should take you to muscular fatigue to optimally change the muscle. Of course, you need that cardiovascular exercise. You just need less of it than you’ve been led to believe. And temporarily you may even need to ditch it to heal your cortisol levels. Perform high intensity exercise (whether interval training or weight training) early in the day when possible and low intensity exercise late in the day to work with your hormones. #5 Lack of Rest & Recovery Most women erroneously exercise more and eat less to lose weight.  That’s like one foot on the accelerator and one foot on the brake. Your body does no better than a car would in that situation. The biggest problem with increasing exercise is that you fail to increase the amount of rest between sessions. After 40 the need for recovery increases. Your capacity to exercise at high intensity does not change (in fact it is required for optimal hormone balancing exercise) with age. However, without adequate recovery you are breaking down muscle twice as fast as you’re repairing it. All exercise is a catabolic experience. There’s micro damage to muscle. If repair isn’t allowed at the cellular level between sessions your metabolism can’t benefit from exercise. Exercise creates the opportunity for fitness. Rest & recovery that includes light movement, sleep, adequate calories and protein creates fitness. Increase your fitness and you’ll increase your metabolism. For one of my 67-year-old clients increasing rest and recovery resulted in a weight loss of 100 pounds after multiple years of a weight loss plateau – and during the pandemic, exercising exclusively at home she crossed that threshold. Sound Like Possible Reasons You’re Not Losing Weight with Exercise? If either exercise the wrong way or a lack of rest & recovery sounds like you, the answer is not to keep trying exercise programs that weren’t made for you. The answer is a reset. If you’re not exercising right, you’re doing too much resulting in constant exhaustion, or frequent injuries or just doing something like lifting 4 times a week (allowing a complete lack of recovery and or evidence what you’re doing is not helping your metabolism at all)… a 5 day short reset is a good start. Listen, you can always go back to what’s not working. The Hormone Effects Each of the aforementioned reasons you’re not losing weight contributes to one or more of the following underlying hormonal reasons you’re not losing weight. #6 Estrogen Decline Estrogen decline is a natural part of aging and menopause. It provides a stimulus for lean muscle when it’s present in adequate levels. When that stimulus is removed you need it from somewhere else. Your exercise has to change when your hormones do. The same exercise will not get the same results. For some women this means backing off and getting the rest mentioned earlier. For others it means shifting from cardio to a strength training emphasis, and still others – the majority of women need to find an intensity they’ve never had with exercise. Now more than ever you need adequate intensity, that is reaching muscular fatigue… not general exhaustion at the end of a session. You may have to dig yourself out of the hole you’re in before you add that intensity. I’ll include my TEDx talk here to demonstrate how this worked, for myself as well as two clients. #7 Cortisol Imbalance If cortisol is too high when it should be low or low when it should be high you are probably storing belly fat like a squirrel in the fall. Adequate sleep is your first line of defense. If you’re body is stressed it will hold onto every calorie for that rainy day.  #8 Low DHEA levels DHEA production levels decline with age. That’s a problem because DHEA is a precursor to balance of estrogen, progesterone, and testosterone. You don’t hear much about DHEA, partially because those sex hormones are stealing the show. Low levels of it can also be confused with cortisol imbalance: you may get sick more often, be unable to sleep, or feel tired much of the time. #9 Estrogen Dominance Your body may in fact be producing too much estrogen, or if you’re doing HRT, the level of estrogen may be just right for you yet. But there’s more. Even low, its high. Estrogen levels do of course drop as you enter perimenopause. But if you’re under a great deal of stress, or self-imposing it with loads of exercise and dieting, cortisol is blocking progesterone. That’s a problem if you want to feel calm and relaxed. Progesterone and estrogen should be in balance relative to each other. So if progesterone is blocked by cortisol, estrogen is high. Belly fat is usually the result. #10 Low Testosterone Testosterone is your alpha-girl hormone. Boardroom to bedroom it gives you confidence. It also supports lean muscle and makes those workouts you’re doing more beneficial. Without it you lack muscle tone, energy, and libido. (You’re not alone: 80% of women in menopause report low libido. It doesn’t have to be just because it’s “normal.” Modifying your exercise can help you (and your partner) improve libido. #11 Decreasing Growth Hormone Growth Hormone (GH) is another hormone oh, so important for your lean muscle maintenance. GH production declines with age, too. Sleep is a must for more GH. If you’re on a “win-back” campaign for muscle, boost GH naturally by doing 10-minute interval training sessions 1 or 2 times a week (plus a warm up and cool down), and by lifting heavy weights. Then recover by spending plenty of time in deep sleep, when GH is produced. The bottom line is this. Your body doesn’t want to carry extra weight. Habit changes can positively influence hormones. You have the ability to turn it around at any age. Are you going to generate more estrogen 10 years after menopause? No but you will support your cortisol and your insulin levels. You will if you’re in perimenopause or early post menopause be able to improve your own hormone balance and boost natural support so you need less HRT if you choose to use it. References: Pietzak, M. Celiac disease, wheat allergy, and gluten sensitivity: when gluten free is not a fad. JPEN. J. Parenter. Enteral Nutr. 36, 68S–75S (2012). Catassi, C. et al. Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders. Nutrients 5, 3839–3853 (2013). Hot, Not Bothered: 99 Flips to Slimmer, Trimmer, Fitter, Faster So You Can Master Metabolism Before, During, and Long After Menopause, Atkinson, D. You Still Got It, Girl! The After 50 Fitness Formula for Women, Atkinson, D. Resources mentioned: Flipping 50 Fitness Specialist Personal Trainers & Health Coaches who want to grow their business in 2021 Food Flip (currently open – but closing soon) 5 Day Flip – it’s free you’ve got nothing to lose and energy to gain

The number one hormone to watch out for ... it's not what you think. My Guest: Dr. Mariza Snyder is a functional practitioner, women’s hormone expert and the author of eight books: Her newest book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and her #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on balancing women’s hormones naturally. Other Bestselling titles Dr. Mariza’s other bestselling titles include: The Smart Mom’s Guide to Essential Oils and The DASH Diet Cookbook. For the past twelve years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Oprah Magazine, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of the top rated Essentially You Podcast, (with over 2.7 million downloads) designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women's hormone tips, including recipes and remedies. Questions we answer in today’s episode: 1) Tell me about your defining moment that led you to your passion with women’s hormone health in perimenopause and menopause? 2) What are the biggest hormone imbalances you see women not paying enough attention to? 3) What would you say is the hormone hierarchy that needs to be on our radar and why? 4) What is insulin resistance and how do we know we are experiencing it? Additional questions 5) What can do in the morning to balance our insulin levels and create more metabolic flexibility? 6) What are some supplements and food recommendation we can make to get insulin back in balance? 7) Can you tell us about your new book, The Essential Oil Menopause Solution? 8) You have an amazing gift for listeners today: Your Top Supplement Bonus Guide to Address the Most Common Nutrient Deficiencies that contribute to hormone imbalance. Tell them more about that. Connect: www.drmariza.com/menopausebook eomenopausesolution.com Social media links: FB: @drmarizasnyder  Twitter: @drmariza Insta: @drmariza YouTube: https://www.youtube.com/user/drmarizasnyder Pinterest: https://www.pinterest.com/drmariza/ 5 Day Flip

The average weight gain during the pandemic was 1.5 lbs. a month according to a recent study in the Journal of the American Medical Association. As of May 2021, that’s 20 lbs. The results were gathered by monitoring Smart Scales using Bluetooth technology with the permission of scale owners. Subjects were Smart Scale owners mean age 51. Shelter in place (SIP) orders were combined with stockpiles of pantry items. Additionally, many found themselves with either a household of varied food wants and needs serving up a daily meal dilemma or isolation lending to depression and anxiety. Neither scenario made it easy to stick to routine healthy dietary habits. Researchers Suggestions From the results researchers suggest a need to mitigate our present post pandemic conditions with dietary interventions and physical activity. This study included both men and women. Women at age 51, however, have a compounding problem. Women reach menopause at the average age of 51.3. During the latter stages of perimenopause and early post menopause there is risk of an accelerated loss of muscle and bone. The loss is experienced when there is a sharp decline of estrogen and a corresponding increase of cortisol. Show Me the Muscle While average weight gain was the reported data in this study, what we don’t know is the change in body composition. There is also a potential need to identify solutions to sleep disruption and stress (as cortisol can have negative impact on fat storage and muscle breakdown). Women who were in this window of menopause during the pandemic have the greatest potential for devastating disability in a decade if losses of muscle and bone are not mitigated. Sarcopenia, or significant losses of muscle and strength is experienced by 42% of women by the time they reach 65. Sarcopenia results in frailty, greater risk of falls, and with bone loss also occurring at accelerated rates during menopause, fracture risk is higher. Inadequate Stimulus When hormone levels that offered a stimulus for muscle decline there must be some other stimulus to replace it. Namely, resistance training of adequate intensity and adequate protein in correct doses during the day.  Can't Find Weights? Remember the shortage of dumbbells early in the pandemic? While Peleton sales skyrocketed and walking increased for many, access to the type of anaerobic strength training that has the biggest pro-aging benefits for women in midlife required creativity. If you were not familiar with strength training, or not online due to connectivity or comfort, muscle and bone losses demand immediate mitigation. In 10 years midlife women will see the affects of this pandemic more than any other demographic.  Reference: Lin AL, Vittinghoff E, Olgin JE, Pletcher MJ, Marcus GM. Body Weight Changes During Pandemic-Related Shelter-in-Place in a Longitudinal Cohort Study. JAMA Netw Open. 2021;4(3):e212536. doi:10.1001/jamanetworkopen.2021.2536 Resources: Link to 3 Smart Scales (and 3 budgets) I like 5 Day Flip… Just Start! Food Flip (open now) starts in May You Also Might Like: Episode about HRT with Dr Lindsay Berkson  

Wonder how many repetitions to fatigue you should do? You're not alone. This Flipping 50 community question comes from Shelly and our Insiders Facebook group. (link below)  The Question: "20 for a set or a full minute, am I using too heavy of weights if I fatigue at 6 or 7? Maybe better question is “is there a MINIMUM number of reps [I] should be doing?” And then do I just wait as Debra finishes up or should I pause and do a few more once I get rested?" - Shelly How many repetitions to fatigue that is ideal for you depends on several things: Your current fitness status – specifically experience lifting weights Your biggest priority – gain muscle, lose fat/weight, build bone Conditions or existing injuries – joint issues, osteoporosis, arthritis Hormone status Body type – after you’ve got a foundation using this can be helpful What is the protocol you’re following and why First, reaching fatigue is to be congratulated! You’re doing things right! But if you’re following a program that is for higher reps and lower weight for a reason…  you’re missing the mark. So, to start determining how many repetitions to fatigue YOU need ask this: Why are you doing this specific program or protocol? Is it a fit for the needs you have right now and what it is you want (both)? If so, continue to follow it. If not, ditch it and switch to what is a better match.  The 5 Day Flip mentioned in this episode. Listener? Not in a Flipping 50 program? Join the Flipping 50 Insiders group to add your questions, join other women inside the group. This is a group for you – Flipping 50 podcast listeners, Flipping50 YouTube channel subscribers, and Flipping 50 TV episode viewers. Other episodes you might like: Should You Lift Weights Every Day?   Best Leg Exercises when you can’t lift heavy   And this Instagram Post with graphics!    

Thriving relationships with anyone else start with the one you have with yourself. Your physical body and the nurturing you give it and your mind are propelling you forward or holding you back.  My guest Sandy Sembler is an internationally recognized embodiment & feminine coach and creator of the SakredShe program, empowering women to “break up” with toxic patterns limiting their love, business, and success, and embrace a joy-filled, abundant life. Sandy’s SakredShe program was created after her own 10-year healing journey and her desire to “make her mess a message and her test a testimony!”  Sandy merged disciplines from teachers around the world to ignite clients towards change in their mind, heart, and body, tapping into the unlimited energy and creativity of their feminine flow, and releasing unhealthy patterns.  The transformation Sandy’s clients achieve is due to her compassionate yet ‘take no prisoners’ coaching style, her own personal journey, and her ability to deeply connect with each client as a unique soul.  Sandy’s deepest desire is for each client to intentionally claim their authentic purpose and abundance of self-worth, trust and live more fully, and create the quality relationships so deeply desired. Questions we explore in this episode about thriving relationships: 1) Let's discuss your post about loving yourself.  What's your experience been, and how has that shifted post menopause? 2) How did you get started in your work?  What exactly is embodiment? I heard you say it is not just about dance.  And how has that helped you and other women? 3) How does a woman use her masculine and feminine energies in her everyday life - not just in business? And how does using your feminine actually give you more energy? 4) I've heard you talking about finding joy - even in difficult/uncertain times -- at any given moment.  I'm putting you on the spot -- show me now! There you have it, thriving relationships outside of you happen first because of the one inside of you. “I help women create a joy-filled, abundant life full of thriving relationships they've always desired.”  – Sandy Sembler, Embodied Results Coach Curious For More?  Join the SakredShe Society! https://sakredshesociety.com sandysembler.com/quiz Social Media Links Facebook => https://www.facebook.com/sandysembler/ Instagram => https://www.instagram.com/sandysembler/ LinkedIn => https://www.linkedin.com/in/sandysembler/ YouTube => https://www.youtube.com/channel/UCp4uanwh98rHybldEPwkOyA You might also like: Master class on Libido, Stress, & Exercise  

Warning! If you believe any of these myths about strength training, my goal is to turn your thoughts before you're finished listening. If you're here, happening to read the show notes, and you're not strength training, I made this with you in mind. But, there are three other women that I want to reach. Are you here?  the woman who thinks yoga, Pilates, or walking are enough the woman who thinks she has to do Crossfit or follows a trainer who insists on "functional" only workouts the woman who is "lifting regularly" but never reaches muscular fatigue. >> Myth #1: You don’t have time. You will have to plan the time, but my question is how much time do you think it takes? A quality workout is one where you reach muscular fatigue with major muscle groups. You can do it in 10 minutes or less if you have to, but a great workout requires about 30 minutes. >> Myth #2: You’ll get hurt. Your chances of getting hurt are much higher from frailty, falls, pulled muscles and poor balance due to weak muscles than from strength training. >> Myth #3: You need a lot of equipment. You need a few pair of dumbbells and an exercise ball. Substitute some water bottles and backpacks full of books if you need to. >> Myth #4: You will bulk up. There’s really a very small chance you have enough hormones to get bulky now. >> Myth #5: You need to lose weight first. Of all myths about strength training this one will prolong the problem you have more than others. Weight loss will happen from increasing metabolism. The only way to do that is to strength train. Contrary to popular belief cardio will not help you boost metabolism long term. Minimal evidence exists to show small changes in muscle from HIIT in post menopause women. Making Progress? If these myths about strength training don't fit you, but you're thoughts are, "I never see results anyway?" it's not that it doesn't work. It's that the way you're lifting/resting/and eating aren't working together.  >> Reason #1: No other exercise will improve the way you age like strength training. Countless studies point to strength training’s power to reverse aging effects of genes, reverse mitochondria damage, prevent Alzheimer’s, enhance muscle, bone and brain health and so much more. >> Reason #2: Muscle loss accelerates during late-stage perimenopause and early post menopause.  The sharp decline in estrogen at this time removes the stimulus from estrogen for muscle. That stimulus has to come from a new and significant stimulus.  >> Reason #3: Bone loss is inevitable without strength training. You can’t out-run, -Zumba, or -yoga your bone density losses. It requires a minimum effective stress of continued overload. Yoga might get you from 0-10 if you've come from the couch. It won't get your from 11-100. >> Reason #4: Frailty, falls, and fractures lead to mortality. Your weight – high, low, or average doesn’t exclude you from being frail due to what is called sarcopenia. >> Reason #5: Muscle strength is much more within your control than fat loss. Muscle strength is something you can monitor, manipulate, and control while fat loss has many variables, a chief one being stress. Then there’s inflammation. Your body won’t potentially shed fat with high stress and or inflammation. Myths about strength training negate this big piece of information. The better podcast would have been myths about fat loss. Of course we know them, but the biggest? Is that if you lose weight you will be healthier, and live longer. Truthfully, you may or you may be more frail, and guaranteed of regaining weight. Your future self depends on strength and muscle.  Help Right Now If you’re listening to this on the day I release it March 31, STRONGER is open. If you’re hearing it later you may get on a notifications list. Strength training is not one of those things that can be put off until there’s time, until it’s convenient. Disease, stress, and therefor muscle and bone losses continue even when you’re not looking and busy. They have a hey day when you say you don’t have time or energy to exercise or eat right. Mentioned in this Episode:  STRONGER  You Might Also Like:  20 Reasons Strength Training Should Be Mandatory Over 20 Strength for Hormonal Balance: 1, 2, or 3 Sets?    

If you’re looking at exercise choices thinking you want cardio for fat loss, let’s break that down. In this episode I’ll share: The myth came from … More calories burned during cardio than weight training The calories in calories out myth Why the myth still exists Doctors still give the advice Trainers still give this advice The advice isn’t ALL wrong... but without this… What We Really Want What happens when logical mind shuts off and your emotional one takes over We get very used to thinking about ourselves the way we’ve always thought of ourselves, and we get very comfortable with a certain body of knowledge What you really want when you head for more cardio The days when you had an hour to spend, reading a magazine, enjoying yourself, letting your mind wander, problems were smaller, we weren’t so connected (literally we went to the gym without our phones) More Cardio? Where seeking more cardio for fat loss actually backfires on you… Muscle breakdown occurs due to lack of estrogen (it supports muscle and when it declines you’ve got to have some other stimulus to replace it) Cardio without the adequate hormone levels further breaks down muscle – in part due to the greater increase in cortisol How cardio for fat loss especially of the endurance type (that zone 2-ish area) backfires Already tired? Already not sleeping? Already have inflammation? You’ll make it worse, much worse as you try to do more cardio > Zone 2 often becomes zone 3 Body Composition Body composition changes occur negatively with loss of muscle that is more fat due to the loss of muscle, then causes even more fat because of slowed metabolism Cardio for fat loss overall is not a girl’s best friend. At certain times it may be your nemesis in fact. When it is appropriate, low-to-moderate activity especially for women in post menopause is an important needle mover. That’s not so blatantly true for women in perimenopause. For both however strength should be moving into your 1stposition after 40. High intensity interval training in small doses is also important, when the time is right. The Problem with Moderate Exercise “Moderate exercise” was a recommendation born in the late 80s. It’s in fact a problem more than a solution. Imagine an equilateral triangle or pyramid. Divided into 5 zones of equal height. The bottom is largest and it’s your daily activities of life, even your yoga, your walk Truman around the block (okay, let’s be real, it’s so much more like pull Truman around the block) Zone 2 is the second layer, zone 5 the peak of the pyramid and of course zone 3 is smack in the middle. You’ve got the picture. Make them each a difference color of the rainbow if you’re imagining this with me. Zone Training Zone 1 and 2 have purpose. Zone 4 and 5 have purpose. Zone 3 is what I can no benefits zone. It’s usually a lazy effort at an interval or it’s a drift.. a cardiac drift (not to be mistaken as a heart attack). Cardiac drift means you’re doing zone 2 and you go longer and get more tired, dehydrated then you will find your heart rate rising and you’re now in zone 3. But not because you’re consciously working harder… just because you’re not staying in the zone you wanted that workout to be in. Every workout plan has workouts specifically designated at certain intensities. Who Does Zone 3? Zone 3 is never a place I’d put clients except for those who are going to do a ½ marathon for instance. And we purposefully keep them observing heart rate and drinking, eating, and slowing down in fact to complete workouts in a specific zone to accomplish the fitness level we want. If you haven’t worked with a coach one-on-one who was focused on fitness level instead of weight loss you haven’t experienced this. Here’s the news: if you focus on fitness, you have more optimal body composition. What You Focus on Grows If you focus on weight loss you often have more frustration and more weight. Is some of it psychogical ? I think a lot of it is psychological. We get what we attract, what we focus on. If you focus on weight loss however, your mind/brain doesn’t grasp the negative. It only hears weight. I’ve always preferred clients with goals, things they want to do, races, vacations, adventures… to those who want weight loss. Why? Because they’re most successful. So we create those kind of goals. We get them moving and outdoors. Doing things and dreaming about more things they want to do next. Strength, Not Cardio for Fat Loss Let me shift to strength momentarily. Strength on the other hand does not have the negative impact on cortisol. You’re likely not going to lift for more than an hour. In fact the workouts like those in my STRONGER program are 30-40 minutes average and some are much shorter. Quality, accepting that quality movement not quantity is most important is crucial to body composition change. Lift weights, increase lean muscle tissue. Increase lean muscle tissue, increase metabolism. Increase metabolism increase energy expenditure around the clock. That’s the long-term plan to fat loss that puts any plan of cardio for fat loss to shame. Your Turn I’d love to hear from you. Many of you have shared how you’ve shifted from cardio to weights, gained energy, and lost a few pounds while gaining lean muscle. What’s your story? Share it at flippingfifty-dot-com/cardio-for-fat-loss

The best nutrient is pleasure? According to my guest on this episode, it’s so. Once you understand the reason why, I think you’ll be hooked. During nutrition month it was a given that I host a dietitian. I found the perfectly unique expert. I absolutely loved this discussion with my guest. I think you’ll discover that our short list of questions winds us up in a discussion that isn’t just about nutrition. My Guest: Esther Blum is an Integrative Dietitian and High-Performance Coach. She currently maintains a private practice where she helps women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. Esther is the bestselling author of Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project, and has appeared on Dr. Oz, the Today Show, and Fox News Live. Questions we explore in this episode: How do you practice mindFULL eating? How do you stay dialed in to the eating experience? What advice do you have for someone who is faceplanting into a bag of potato chips and has gained weight during Covid? Can you tell everyone the story about the time you packed on 20 pounds and tore your too-tight dress enroute to a wedding? Connect with Esther: https://estherblum.com/ Connect on social media: https://www.instagram.com/gorgeousesther/ https://www.facebook.com/LivingGorgeous https://www.youtube.com/user/estherblum Are you promoting a summit, product, program Debra will have an affiliate link to share?: https://estherblum.com/cravings/ Complimentary call: Estherblum.com/call Please leave a rating in iTunes ! from your mobile device visit Flipping 50 in iTunes Click to leave a rating Leave your 5-star (if we deserve it) rating and a comment Know that it supports the efforts we do here to bring you content weekly that helps you flip your second half! Join the Flipping50 Insiders group, a free group on Facebook and ask questions that get answered on podcast.  

What is CoQ10, what's its function, and what other supplements could still be helpful in boosting immunity (or natural detox) now?  That's the topic of this episode with my friend and detox expert, Bridgit Danner. Inspired by a post she did in February, heart health month, I reached out to her. It dawned on me that though we all got serious about supplements a year ago, we've relaxed, many of us. Yet, we're not out of the woods yet, and whether immunity or detox, at midlife and beyond supplements will continue to be better than prescriptions.  My Guest: Bridgit Danner has been a licensed acupuncturist since 2004 and a certified Functional Diagnostic Nutrition practitioner since 2015. She ran a busy, integrative medicine clinic for ten years and has done over 12,000 treatments in her career.  After losing everything to toxic mold, Bridgit now educates about toxins on how to detoxify with a functional healthcare approach through her online community at bridgitdanner.com. She also offers functional lab testing and practitioner-grade supplements through her shop, HormoneDetoxShop.com. Questions we explored in this episode: What is CoQ10 and what is its function? What effects someone’s need for CoQ10? How might a woman know she needs it? What other benefits are possible? (or positive side effects) What other supplements might still be important to us and listeners who’ve relaxed a little about because of “new normal” still important to us? How does each help? Signs or signals we may need more? What are mitochondria and why should listeners know about them besides energy for exercise? How are they damaged? What are the symptoms? What can listeners do to support our mitochondria and have more energy? For more information, be sure to visit Bridgit's site. She has a wealth of information available in blogs (and her lives on Instagram). Connect with Bridgit to Learn More: Five Easy Detox Swaps https://womenswellness.lpages.co/5detoxswaps/ Coupon code at shop: WELCOME10 for 10% off first order hormonedetoxshop.com Podcast Resources:  Join the Flipping50 Insiders group (Facebook) if you have a question you’d like to share for a future podcast or leave your comment below the show notes here. /CoQ10 March is not only nutrition month but it’s time for Spring training and if you’re not strength training, not strength training consistently, or it’s not working, my STRONGER program is made for you, based on research about you. It starts April 1 and it’s only open a few times a year, so now is the time to get started on the single most important way to boost your metabolism, and strength, inside and out.